Elite Physique The New Science of Building a Better Body

Alternating Kettlebell Swing
POSTERIOR CHAIN
For this version of the swing, you’ll alternate which hand is gripping the kettlebell during
each repetition. Switching hands helps develop coordination while activating the core’s
anti-rotation muscles that protect the lumbar spine.
HOW TO DO IT
1. Stand with your feet wider than shoulder
width, with a kettlebell resting on the ground
about a foot (30 cm) in front of you. Push
your hips back, keep your knees directly
above your feet, and then reach forward to
grab the kettlebell with the right hand while
maintaining a neutral spine.
2. To initiate the swing, push your hips back and
let the kettlebell swing in between your legs
(see figure a).
3. Explosively thrust your hips forward as you
stand, driving through the center of your feet,
using minimal assistance from your right arm
to elevate the kettlebell. Swing the kettlebell
up until it’s around chest height, then release
it with your right hand as you reach your left
hand to catch the handle (see figure b).
4. After catching the kettlebell, your right arm
drops to the side of your body and your left
arm swings back between your legs (see
figure c).
5. During the next ascending phase of the kettlebell,
switch from your left hand back to
your right. Continue for the desired number
of reps.
a
b
ADVANTAGES
• Alternating the arms develops greater motor
and eye–hand coordination than a two-arm
swing.
• It requires greater activation of the anti-rotation
trunk muscles.
c
COACHING CUES
• Start with a very light kettlebell, and consider switching hands at a position lower
than the chest if you’re new to the exercise.
• Limit any rotation of the trunk at the bottom of the swing as much as possible.
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