Kenny Croxdale
Level 7 Valued Member
I have a couples of questions regarding heavy swings.
Sometimes, we see people swinging 60kg+ bells. So I was wondering if there were:
- a real athletic interest
- a protocol to follow to do it on a regular basis
Hungarian Core Blaster
I've preformed 175 lbs with the Hungarian Core Blaster "Kettlebell Swing".
As Contraras' article (listed above) provides data on how Heavy Kettlebell Swing develop more Power Output.
A general rule is to use a Kettlebell that weights around one-third to as much as 100% of your body weight. Thus, if you weigh 150 lbs, a Kettlebell of 50 lbs/about 24 kg to 150 lbs/ around 68 kg is where you need to be.
A great alternative to the expense of purchasing Heavy Kettlebells is the Hungarian Core Blaster. The cost is about $20.00 worth of pipe from a place like Lowes; plus the cost of the weights.
Also, the Hungarian Core Blaster is an "Adjustable Kettlebell". You can adjust the weight as you like.
Banded Kettlebell Swings
Another method for increasing the load of a Kettlebell is to attach a Band to your Kettlebell.
Regular Protocol Basis
If your objective is developing Maximum Power, Heavy Swing are required.
I understand the heavy swings as taught in S&S, but that heavy...
Power Training Percentages
1) Traditional Strength Training Exercises
Exercises like Squats, Bench Press, etc use loads of 48 - 62% of 1 Repetition Max to develop Power.
2) Olympic Movements
The percentage for developing Power in Olympic Movements (Kettlebell Swing fall into this area) is 70 - 80% of 1 Repetition Max
It is hard to determine a Kettlebell Swing's 1 Repetition Max. However, what we do know based on Contreras research is that much heavier Kettlebell Swing is necessary for displaying and developing Power Output.