This is Part 3 in our series of kettlebell workouts to improve powerlifting. If this is your first time reading about the subject, we recommend you start with Part 1 here. The kettlebell swing is what most lifters are first exposed to with kettlebell training. Speaking from experience, the kettlebell swing can add serious increases to your deadlift numbers. Over the course of about a month, deadlift max went from 405 to 455 without doing deadlifts and just focusing on kettlebell swings. This latest post covers the kettlebell swing in depth with the video demonstration and then goes back over an actual kettlebell training regimen you could do to improve your powerlifting numbers. Make sure to subscribe to future posts through the sign up form at the bottom of our post.
By Zack Henderson:
The 1RM deadlift and the kettlebell swing are at two ends of the same hip hinge spectrum. Integrating the strength of lats, core and posterior chain is equally necessary for a heavy pull and a powerful ballistic. In this way, the deadlift and swing are very complimentary to each other. The plight of the powerlifter is living in a world where all hip hinges are hard grinds. The quick, powerful nature of the swing helps to fill gaps in the hip hinge pattern - increasing strength while sparing the spine.
Swings can find a place in nearly any routine. Due to the inherently light nature of swings, they may be trained at a higher frequency than deadlifts. Try “power swings” in a low rep fashion once a week and 10 x 10 2-Handed swings 2-3x per week.
Improve Your Deadlift With Kettlebell Swings
Read the description of this movement below!
The 1RM deadlift and the kettlebell swing are at two ends of the same hip hinge spectrum. Integrating the strength of lats, core and posterior chain is equally necessary for a heavy pull and a powerful ballistic. In this way, the deadlift and swing are very complimentary to each other. The plight of the powerlifter is living in a world where all hip hinges are hard grinds. The quick, powerful nature of the swing helps to fill gaps in the hip hinge pattern - increasing strength while sparing the spine.
Swings can find a place in nearly any routine. Due to the inherently light nature of swings, they may be trained at a higher frequency than deadlifts. Try “power swings” in a low rep fashion once a week and 10 x 10 2-Handed swings 2-3x per week.
Repost of Training Regiment from Part 1:
INCREASED WORK CAPACITY
Powerlifters mistakenly forego conditioning, simply because the sport demands the performance of only one rep at a time. However, the execution of a 1RM is built from the thousands of reps that come before it. Work capacity is the ability to continuously handle increasing workloads over time and is vital for off-season programming. During hypertrophy phases, for example, the power to easily grind out more reps in a set of a given training percentage gives the powerlifter an edge that will maximize muscle growth and subsequent strength blocks.
HOW DO WE INCREASE WORK CAPACITY WITH KETTLEBELLS?
One way is to take advantage of the dynamic nature of training with kettlebell complexes. A complex is a series of exercises performed back-to-back, with the same weight and no rest. With just a light kettlebell or two, you can seriously tax the entire body in a very short period of time.
Consider the following complex:
- Double KB Snatch x 3
- Double KB Press x 3
- Double KB Swing x 5
- Double KB Squat x 5
That’s 16 reps, hitting every major muscle group in less than 45 seconds. Think of these as high-intensity, strength based flows for increasing conditioning.
Of course, complexes aren’t the only way to build lungs of elastic steel. Take any single kettlebell ballistic (snatch, swing, clean), and simply program time-based routines that reduce rest over several sessions.
Consider a basic every minute on the minute 2-H Swing protocol over 6 weeks:
- 15s Work / 45s Rest
- 20s Work / 40s Rest
- 30s Work / 30s Rest
- 40s Work / 20s Rest
- 20s Work / 40s Rest ← Back off week
- 45s Work / 15s Rest
Specialized Accessories
Success in powerlifting obviously depends on building the specific skills and strength around the powerlifts themselves. However, over the course of many training cycles, it becomes necessary to add movement variety in order to ensure continued strength gains, prevent overuse injury, and address areas for improvement.
We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.
WHAT IS NEXT?
If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.
Also, we recommend you subscribe to our posts so you can be notified when we publish helpful content for kettlebell workouts. We cover topics like technique, how to chalk a kettlebell, breakdown of kettlebell movements, strength building and kettlebell workouts for specific niches like combat sports and fitness competitions. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.
About the author:
Zack Henderson, SFG II, SFL, SFB, enjoys coaching people of all skill levels to become stronger than ever. His students include powerlifters, kettlebell enthusiasts, and the everyday athlete who wants to look and feel better.
Zack trains locally in Nashville, TN and offers online training at his website. To learn more, check out The Kettlebell Core Challenge, a free 21-day challenge to obliterate weakness, lose fat, and forge an iron core with the power of the kettlebell!
Kettlebell Kings has the most highly & frequently reviewed kettlebells in the world. We have free shipping in the US & Canada (www.kettlebellkings.com), Europe (www.kettlebellkings.eu) and Australia (www.kettlebellkings.com.au). Check out our 4,000 reviews for quality and customer service here!