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Master The Basic Kettlebell Swing: Amazingly Simple, but Extremely Detailed
This book is your first step to becoming a serious kettlebell trainer or kettlebell enthusiast.
Improve your cardiovascular endurance and potentially irradiate neck and back pain with one simple exercise.
If you're a Crossfitter and want to get more efficient at snatching and the American Swing, then learn the foundation for both, the conventional kettlebell swing AKA Russian Swing.
This book will cover every intricate detail of the kettlebell swing, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced.
"The most comprehensive guide on the Kettlebell Swing I have ever seen." ~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist) ✮✮✮✮✮
"Well thought out. Follows the movement, good description, and cues. Great learning and teaching tool. I use it to visualize and check my own movement." OH ✮✮✮✮✮
Whether you are a personal trainer who wants to fully understand and be able to teach their clients the kettlebell swing step-by-step, or whether you're a kettlebell enthusiast who is looking to strengthen the back, improve cardio, strengthen the core, improve flexibility or potentially eradicate neck and back pain, this book is for you.
A recommended precursor to this book is about the Hip Hinge
There is no nonsense or page filling content in this book, the content is all directly related to the Kettlebell Swing, following is the index for the book.
The Conventional Two-Arm Kettlebell Swing (Hip Hinge Style)
Introduction
Swing Variations
Squatting versus Hip Hinging
Pre-requisites and progression
Posture
Muscles Involved
Muscle Groups
Four Phases
Pendulum Concept
Explosiveness
Plank drill
Height of the Swing
Breathing
Timing
Calluses and Hand Maintenance
Chalk
Gloves
Footwear
Quality over Quantity
Grow Gradually
Choosing Weight
Common Sense
The Movement Step by Step
Faults and Correction
Hyperextending the Back
Happy Feet
Frontal Raise
Kettlebell Coming too Low
Rounded Back
Kettlebell Bobbing
Cowboy Legs
Torso Coming too Low
Knees Staying Bent
Feet too Far Apart
Power Swinging
Aches and Pains
Lower Back
Forearms
Elbow / Upper Arms
Shoulders
Knees
Cues
Notes
Improve your cardiovascular endurance and potentially irradiate neck and back pain with one simple exercise.
If you're a Crossfitter and want to get more efficient at snatching and the American Swing, then learn the foundation for both, the conventional kettlebell swing AKA Russian Swing.
This book will cover every intricate detail of the kettlebell swing, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced.
"The most comprehensive guide on the Kettlebell Swing I have ever seen." ~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist) ✮✮✮✮✮
"Well thought out. Follows the movement, good description, and cues. Great learning and teaching tool. I use it to visualize and check my own movement." OH ✮✮✮✮✮
Whether you are a personal trainer who wants to fully understand and be able to teach their clients the kettlebell swing step-by-step, or whether you're a kettlebell enthusiast who is looking to strengthen the back, improve cardio, strengthen the core, improve flexibility or potentially eradicate neck and back pain, this book is for you.
A recommended precursor to this book is about the Hip Hinge
There is no nonsense or page filling content in this book, the content is all directly related to the Kettlebell Swing, following is the index for the book.
The Conventional Two-Arm Kettlebell Swing (Hip Hinge Style)
Introduction
Swing Variations
Squatting versus Hip Hinging
Pre-requisites and progression
Posture
Muscles Involved
Muscle Groups
Four Phases
Pendulum Concept
Explosiveness
Plank drill
Height of the Swing
Breathing
Timing
Calluses and Hand Maintenance
Chalk
Gloves
Footwear
Quality over Quantity
Grow Gradually
Choosing Weight
Common Sense
The Movement Step by Step
Faults and Correction
Hyperextending the Back
Happy Feet
Frontal Raise
Kettlebell Coming too Low
Rounded Back
Kettlebell Bobbing
Cowboy Legs
Torso Coming too Low
Knees Staying Bent
Feet too Far Apart
Power Swinging
Aches and Pains
Lower Back
Forearms
Elbow / Upper Arms
Shoulders
Knees
Cues
Notes
88 pages, Kindle Edition
Published April 14, 2016
About the author
Taco Fleur
72 books3 followersTaco Fleur is the creator of KETTLEBELL MONSTER, the complete kettlebell ecosystem to learn, train, master, and connect, released January 2, 2023. He founded Cavemantraining in 2009 and IKU, International Kettlebell University, and is the author of more than 40 kettlebell books, including the Kettlebell Exercise Encyclopedia and the Master Kettlebell series.
Born in Amsterdam in 1973, he joined the Air Force at sixteen and left the Netherlands at nineteen. In the more than three decades since, he has lived and trained in nine countries: the Netherlands, Spain, Australia, Vietnam, Thailand, Italy, Tanzania, Albania, and Greece. He has traveled, trained and hosted kettlebell workshops and certifications in many more, among them Bali, Singapore, Germany and Sri Lanka. He started as a programmer, writing code for banks and governments. In 2004 he founded Executive Results in Brisbane, filled the gym with kettlebells and picked up his first, sixteen kilograms. In 2009 he opened The Tough Spot in Brisbane, followed by a second location in Albion, and around 2014 Gym Elite in Danang, Vietnam. Most people pick up a kettlebell and learn the swing. He picked up a kettlebell and started taking it apart, not the bell, but the movement. That analytical instinct became the foundation of everything he teaches. Every exercise broken into steps.
He obtained certifications from both sides of the kettlebell world, because the kettlebell does not care what school you came from: StrongFirst SFG2, IKFF Certified Teacher, Russian Girevoy Sport Institute Level 1, IKSFA Kettlebell Coach (ACE approved), HardstyleFit Level 1 Instructor, Kettlebells Level 2 Trainer, Kettlebell Science and Application, and Kettlebell Sport Rank 1. He also obtained the CrossFit Level 1 Trainer certification. He has written for BoxRox and was featured in four issues of Iron Man magazine, Japanese edition, around 2015. He has taught more than 26,000 students online, and his YouTube channel Cavemantraining, started in 2008, has close to 70,000 subscribers and more than 7 million views.
His own numbers, in the kettlebell and outside it: a 36kg strict press for 5 reps, a double 32kg strict press, a 36kg Hardstyle snatch, the StrongFirst snatch test completed twice, 200 unbroken swings with 28kg, one hour of unbroken clean and jerk with 16kg, 45 minutes of unbroken clean and jerk with 20kg, 532 unbroken snatches, 1,501 swings with 28kg in a single session, 11,111 swings with 28kg in 28 days, a 40kg windmill, 100 Turkish get-ups with 20kg in one session, a 160kg deadlift and an 85kg Olympic squat snatch. He took part in the 100k Bribie Island Multi-Sport race (2006), the Hells Bells 24-hour adventure race (2007) and Tough Mudder (2010), and won gold and silver medals in BJJ tournaments (2011).
He teaches the why first, in plain language, with the research behind it. Most teachers are Hardstyle or Sportstyle; he covers both and everything in between. His books are the same.
"Stop making excuses, commit to it, and take a small step. Those small steps will become part of your life as long as you repeat them. Then they will become bigger steps, and then it will just become a lifestyle, and you will love it. Pick up a kettlebell and just do one thing with it."
Born in Amsterdam in 1973, he joined the Air Force at sixteen and left the Netherlands at nineteen. In the more than three decades since, he has lived and trained in nine countries: the Netherlands, Spain, Australia, Vietnam, Thailand, Italy, Tanzania, Albania, and Greece. He has traveled, trained and hosted kettlebell workshops and certifications in many more, among them Bali, Singapore, Germany and Sri Lanka. He started as a programmer, writing code for banks and governments. In 2004 he founded Executive Results in Brisbane, filled the gym with kettlebells and picked up his first, sixteen kilograms. In 2009 he opened The Tough Spot in Brisbane, followed by a second location in Albion, and around 2014 Gym Elite in Danang, Vietnam. Most people pick up a kettlebell and learn the swing. He picked up a kettlebell and started taking it apart, not the bell, but the movement. That analytical instinct became the foundation of everything he teaches. Every exercise broken into steps.
He obtained certifications from both sides of the kettlebell world, because the kettlebell does not care what school you came from: StrongFirst SFG2, IKFF Certified Teacher, Russian Girevoy Sport Institute Level 1, IKSFA Kettlebell Coach (ACE approved), HardstyleFit Level 1 Instructor, Kettlebells Level 2 Trainer, Kettlebell Science and Application, and Kettlebell Sport Rank 1. He also obtained the CrossFit Level 1 Trainer certification. He has written for BoxRox and was featured in four issues of Iron Man magazine, Japanese edition, around 2015. He has taught more than 26,000 students online, and his YouTube channel Cavemantraining, started in 2008, has close to 70,000 subscribers and more than 7 million views.
His own numbers, in the kettlebell and outside it: a 36kg strict press for 5 reps, a double 32kg strict press, a 36kg Hardstyle snatch, the StrongFirst snatch test completed twice, 200 unbroken swings with 28kg, one hour of unbroken clean and jerk with 16kg, 45 minutes of unbroken clean and jerk with 20kg, 532 unbroken snatches, 1,501 swings with 28kg in a single session, 11,111 swings with 28kg in 28 days, a 40kg windmill, 100 Turkish get-ups with 20kg in one session, a 160kg deadlift and an 85kg Olympic squat snatch. He took part in the 100k Bribie Island Multi-Sport race (2006), the Hells Bells 24-hour adventure race (2007) and Tough Mudder (2010), and won gold and silver medals in BJJ tournaments (2011).
He teaches the why first, in plain language, with the research behind it. Most teachers are Hardstyle or Sportstyle; he covers both and everything in between. His books are the same.
"Stop making excuses, commit to it, and take a small step. Those small steps will become part of your life as long as you repeat them. Then they will become bigger steps, and then it will just become a lifestyle, and you will love it. Pick up a kettlebell and just do one thing with it."
Ratings & Reviews
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Displaying 1 - 5 of 5 reviews
May 27, 2018
I really needed an entire book on the kettlebell swing
Some people believe that the two handed kettlebell swing is one of the perfect exercises such as rowing and freestyle swimming and running. Doing it right really does deserve an entire book dedicated to it. Very useful but targeted mostly to personal training and trainers.
Some people believe that the two handed kettlebell swing is one of the perfect exercises such as rowing and freestyle swimming and running. Doing it right really does deserve an entire book dedicated to it. Very useful but targeted mostly to personal training and trainers.
January 1, 2020
Taco will beef up your understanding of the 2a KB swing
Taco is incredibly thoughtful and thorough in his writing. I am partial to Pavel, but, I like reading Taco’s work because he spices things up a bit rather than crunching his way through the standard platitudes.
Taco is incredibly thoughtful and thorough in his writing. I am partial to Pavel, but, I like reading Taco’s work because he spices things up a bit rather than crunching his way through the standard platitudes.
May 1, 2020
Great way to get started with a foundational movement
This book is laid out very well. It's a great place to learn about the kernel swing. Once you get the technique down and can do it safely, many other kernel exercise are possible.
This book is laid out very well. It's a great place to learn about the kernel swing. Once you get the technique down and can do it safely, many other kernel exercise are possible.
October 13, 2024
solid instruction
A very good book outlining what you should know in order to do the kettlebell swing correctly. Stresses safety and correct form as pillars to safe kettlebell training. I really enjoyed this book.
A very good book outlining what you should know in order to do the kettlebell swing correctly. Stresses safety and correct form as pillars to safe kettlebell training. I really enjoyed this book.
November 5, 2021
K-bell swing
Very informative and descriptive read on how to perform what I’ve found to be one of the best overall exercises one can do.
Very informative and descriptive read on how to perform what I’ve found to be one of the best overall exercises one can do.
Displaying 1 - 5 of 5 reviews