Elitefts™ Director of Education Mark Watts performs a set of banded kettlebell swings using the elitefts™ pro light bands for the kettlebell and elitefts™ pro average resistance bands around the hips.  The kettlebell swing is an outstanding exercises to improve power in hip and knee extension while developing the musculature in the posterior chain.  It is also an excellent way to teach beginning athletes the hip-hinge.  By adding bands, the eccentric portion of the exercise is accentuated allowing for a more prominent stretch-reflex.

Kettlebell Swings with Bands (Hip and Bell)
Keys to Success:

  1. Stand in a squat stance with the KB resting on the ground in front of you. You should have your back arched with the knees slightly bent. Grab the kettlebell by the handle.
  2. Throw the kettlebell through your legs like you are long-snapping a football.
  3. Squeeze your butt cheeks and quads. “Pop” your hips. You should be standing tall and throw the KB out in front of you. This will keep you in a better posture and engage your abs. Don’t raise the weight with your shoulders.
  4. On the second downward swing, try to hit yourself in the crotch as hard as you can and then move out of the way at the last moment. This should look like an RDL.
  5. Repeat step 3
  6. Repeat step 4

Using bands will help the lifter “throw” the weight down and force them to use double extension in the hips and knees to swing the weight.