The Kettlebell Eccentric Swing- benefits and details.
All swing variations are ballistic moves- meaning they use multiple muscles and joints to both generate power and absorb it.
In a traditional Russian KB Swing, power is generated from the back body to get the bell up to a weightless position, and then the power is absorbed in the downswing.
With the eccentric swing, it becomes both a ballistic and plyometric move, in part because we don't allow the bell to reach weightlessness.
We build even more power by sending the bell down with force at the top of the swing. This movement mimics the effects of a plyometric jump, where we absorb power when we land on our feet. In this type of swing, we're absorbing the shock of the bell when it's at the top. The more power we use to push the bell down, the greater the plyometric effect.
This is a fun variation with lots of gains- but comfort and confidence with a traditional KB swing is required before trying this variation.
Here's the details of how to do it- enjoy!
VIDEO STARTS WITH 2 REPS OF A REGULAR DOUBLE HANDED SWING, THEN TRANSITIONS INTO INCREASINGLY POWERFUL ECCENTRIC SWINGS... Lots of the same form cues as the regular swing: roll shoulders back and down, core engaged, hinge at the hips with soft knees to grab the handle of the bell. From there, swing it high between your legs, maintaining a flat back. Using the power of your entire backside, swing the bell out front- but do not allow the bell to float at the top as you would in a regular swing. In this version, as soon as it hits the top, immediately send the bell down, with force. Play with keeping elbows in if it allows you to generate more power to send the bell down.
Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
