Functional Training Institute

How to Peform Banded Kettlebell Swings

In this week’s video we show you Banded Kettlebell Swings – a  variation on the foundational swing exercise. The basic kettlebell swing is a great exercise for building the posterior chain. The exercise is a benchmark and one of the foundational exercises of kettlebell training.

The banded kettlebell swing can be used in two different ways. Firstly, it can be a really helpful drill for teaching people the kettlebell swing or it can correct some technique deficiencies. Secondly, it adds a different stimulus and a new challenge if you are looking for some variety.

  • Double Banded Kettlebell Swings

The bilateral posterior hip banded swing helps activate the gluteus maximas. You need to resist the pulling action and maintain balance. It is important that the tubing is at the breaking line of the hip into flexion. The banded helps activate the glutes and therefore decreases the contribution of the hamstrings and lower back.

  • Single Banded Kettlebell Swings

This unilateral posterior hip banded swing helps activate deeper hip stabisers such as gluteus minimus and medius. This is great to correct any asymmetries  or lateral hip deviations that may be present in closed chain movements.

We teach all these exercises and much more in our Level 1 and 2 Kettlebell courses

We also cover many other banded and activation techniques with our ‘Rehab FX‘ course.

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