Kettlebell Banded Swing
Description
The kettlebell banded swing combines the standard kettlebell swing with a resistance band looped through the kettlebell handle and anchored to the floor. The band tension increases as the kettlebell swings up, forcing harder hip drive at the top. The combination builds explosive hip power with progressive resistance.
Muscle Group
Back, Glutes, Hamstrings, Hips
Equipment Required
Kettlebell Banded Swing Instructions
- Anchor a resistance band to the floor in front of you.
- Loop the band through the handle of a kettlebell.
- Stand with feet slightly wider than shoulder-width.
- Grip the kettlebell handle with both hands.
- Hinge at the hips and swing the kettlebell back between your legs.
- Drive your hips forward explosively to swing the kettlebell up.
- The band tension will increase as the kettlebell rises.
- Allow the kettlebell to swing back through your legs and repeat the swing.
Kettlebell Banded Swing Form & Visual
Kettlebell Banded Swing Benefits
- Forces harder hip drive at the top
- Combines kettlebell load with band tension
- Builds explosive hip power
- Trains the posterior chain
- Accommodating resistance through the swing
- Useful for breaking through swing plateaus
Kettlebell Banded Swing Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Latissimus dorsi
Kettlebell Banded Swing Variations & Alternatives
- Kettlebell Swing
- Banded Swing
- Kettlebell Single Arm Swing
- American Swing
