-You aren’t finished swinging until you have safely parked the bell. After your last swing, swing the bell back behind you (as though you would swing again) and then bend the knees as you hinge to sink down low, in order to park the bell on the forward swing in a controlled and deliberate manner.
-Emphasize the importance of a solid set-up before you swing. Don’t neglect or rush this. Don’t forget to pack the lats and get the body tight before you swing.
-Don’t forget to inhale! Take loud, forceful sniffs through the nose on the backswing.
-Don’t squat! The knees shouldn’t bend too much; the power comes from the hips driving forward. Use your posterior chain!
-Keep a neutral neck position; allow the gaze to come down slightly on the backswing. There can be a gentle extension of the neck at the bottom of the backswing, keeping the back of the neck long.
-Wait for it! Let the bell foat at the top of the swing, and let the arms start to come back towards the body before you use strength to swing the bell back. The handle of the bell must stay high up in the triangle formed by the knees and the groin.
-Try to make your swings crisp and snappy, moving quickly between relaxation and full tension at the top. This is Hardstyle!
Variation- static start swing- Return to the starting position and reset with tension between single, powerful swings. Park the bell deliberately each time, reset, then swing again.
This is actually the classic kettlebell swing. The idea is to train the body in counter- rotation, resisting the unequal load of the single kettlebell.
-Set up as though you would swing with both hands, then simply remove one hand. Do not rest the hand or arm on the leg; rather, make a fist and squeeze that armpit against the body (pack the lat.) You may want to experiment with where you grasp the handle of the bell- it could be the middle, or towards the outside of the handle. This is a matter of personal preference.
-Use the power of the lats and the inhale to strongly hike the bell back between the legs, then swing the bell forward to shoulder height using the drive of the hips. The bell can be in line with the bell-side shoulder, or more towards the mid-line.
-When learning this swing it is a good idea for the free hand to reach out and touch the handle or bell at the top of the swing, to ensure that the torso is not rotating. This tapping of the bell helps to keep the hips, torso, and shoulder girdle squared. DO NOT “spike” the bell back, just touch to ensure that you are not rotating. Keep both shoulders