Kettlebell Punch Swings
Float like a butterfly… Sting like a bee!
A progression on the one-handed kettlebell swing, you bring the kettlebell to your chest and punch the kettlebell out in front of you to create the momentum to finish the swing. Really develop the explosive power in your arms and chest with this high-action movement that would fit in any Rocky montage.
Summary
Fantastic exercise for upper body toning and development, as well as to increase explosiveness in the arms, chest, and shoulders. This exercise fits well with most workouts towards the middle or end of the actual workout.
Key Points
Movement
You begin as if this were a one-handed kettlebell swing, with your feet a little more than shoulder-width apart. While keeping your back straight and holding the kettlebell with one hand, you swing the kettlebell from starting position (from underneath your hips) all the way up to the horizontal.
Just before the kettlebell and your arm become horizontal with the ground, you bring your arm in close to your torso and press out. Then you repeat the movement. Make sure you do the same number on both sides.
Muscles Worked
The Kettlebell Punch Swings focus on the pectoralis (chest), shoulders, triceps, and abdominals to push the weight forward, retract it, and stabilize your body in the movement of your arm, but also in the rotational stability while the kettlebell is moving.
Primary
Secondary
Conclusion & How to incorporate
A powerful exercise that helps generate quick power from the chest, arms, and shoulders in order to drive the weight forward, the Kettlebell Punch Swing adds a twist on the Kettlebell Swing to focus more on the upper body as opposed to the standard variation. I recommend swapping it out for the standard variation whenever you want to mix things up.
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