HardStyle Kettlebell Swing Learning Progression

Happy Monday!

Hope your week is off to a great start.

I mentioned last time that since we’ve been covering a lot on kettlebell workouts lately, that we’d be going “back to basics” for a minute and talking about some technique stuff.

Whether you’re just getting started – or you are an experienced KB enthusiast – this stuff is KEY to getting the most out of your training.

Now then …


It is critical that you master the form of two basic KB exercises before you move on to more advanced ones.  These two basics are the Turkish get up and the swing.

The Turkish get up will help condtion your wrists for your cleans and presses and snatches, build shoulder mobility for these same moves, and a whole lot more.

=> If you missed the article and video I put up over the weekend on the TGU, click here to see it now


Today we’re going to talk about the kettlebell swing.

The swing is the foundation of most HardStyle ballistic movements, like the clean and the snatch.

In today’s video, you’ll find a super basic technique progression to learn the proper movement pattern in the HardStyle kettlebell swing.

Follow the progression and use the tips in the video … practice them … and you’ll be well on your way to KB swing mastery:

HardStyle Kettlebell Swing Learning Progression

Hope that helps – and fire away with your questions in the comments section below!


Forest Vance, MS, RKC

PS – What did you think of today’s video?  Was it helpful?  What other topics can I help you with in the future?  More KB technique/training tips?  More sample workouts?  Let me know in the comments section below!

4 comments… add one
  • Alex Turnamian

    Is it possible to just use the Hard Style KB Swing as the only exercise ,and still have a productive workout where you can gain strength , size , and endurance at the same time ?

  • George Boedecker

    Hi Forest,
    I enjoyed the video describing the correct form for the two hand KB swing
    but thought it was going to be about progression in reps and weight. I’m a certified strength trainer specializing in older adults over 50 and older. I’m 75, almost 76, and this is the main exercise I can do fairly heavy and I love it. I would like your advice how to progress my clients to heavier KB’s. I weigh 175# and recently did the 62# KB for 30 swings. My goal is now 3 sets of 30. I have KB’s in my studio gym of 10, 15, 20, 26, 30, 35, 44, 53 and 62#. I usually don’t move my clients up until they can do at least 3 sets of 20-25. Then I go one KB heavier for 3 sets of 10 and work up slowly from there. Any other ideas for me? Thanks.
    George Boedecker

  • admin

    Hey George!

    Keep up the great work.

    One thing I might suggest – depending on your goals – is to mix in some one hand and/or hand-to-hand swings.

    This will give you some unilateral work among a lot of other swings and actually in turn improve your two hand swings.

    Hope that helps!

    – Forest

  • admin

    Hey Alex –

    The swing is an awesome exercise.

    The reason we pair it with the TGU is that is “balances things out” so to speak.

    The swing is a balistic move. The TGU is a grind.

    The swings works muscles mostly in the back of the body. The TGU mostly muscles in the front.

    The swing is quicker and more conditioning-based, the TGU slower and based on strength through various ranges of motion, mobility, etc.

    Hope that helps!

    – Forest

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