Hi! My name is Troy Anderson and I am the owner of Anderson Training Systems, the fitness coaching business located in Tempe, Arizona. What I am going to show to you today is another swing variation. I have shared a couple of few past obviously; you are probably really familiar with both the two hand and one hand swing. Today I am going to show you the variation for just a switch hand swing.
It's done at the top position, just alternate, anytime you are doing a single arm or unilateral portions of the swing, there is a big demand as far as stopping the trunk from rotating. So we're getting a lot of trunk or core training out of this along with all the benefits that we get from the swing of training our glutes and hamstrings to work powerfully and working out through our back in appropriate measures.
So this is pretty simple. I am going to do this and with a timing mechanism whereas I am going to do a reverse swing. Then I am going to alternate at top. All you are doing is just alternating your top; it's almost like a hand up. You are not really letting the kettlebell drop or anything. You time it, so that at the top position you are just going to reach over and grab it and then you are going to repeat the movement.
So all its changing is just the hand that came up with the kettlebell is coming off and the hand that didn't, is going down with it. So here we go. So I am going to go here and give myself some timing mechanism here, nice and easy, normal stuff, right from the heels, glutes tight, I'm going to push back in the seat of our pants, here we go.
As you can see, it's an excellent drill. Here little bit I'm winded in my breath there. It's a perfect drill for anybody looking for a little bit of variation and a little bit of complexity, little bit of hand-eye coordination with it, great for athletes or people who are just looking for a nice variation and things. So we use it with all my clients, used with my boot camp, I did with my 60-year old grandma. It's all relevant as long as you apply the tools correctly.
Again, do you like this drill? Hopefully, got some kettlebells, you give it a try, it's a little bit tough to do with dumbbells and just because the width of the dumbbells gets little bit tricky and the ability to grab the handle. So please don't try with them, give kettlebells a try, they are available everywhere.
If you like this video or like to see some more video or read articles, please stop by our website, www.andersontrainingsystems.com.
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