The Kettlebell Swing: The Beginning of a Journey
Sometimes, a single discovery can change the way you coach, train, and understand strength. For me, that journey began with a simple question: How can I make my athletes stronger, faster, and more powerful with the resources available to me?
Back in 2015, while coaching university athletes in Mexico, I traveled to North Carolina to learn from one of my favorite strength coaches. At the time, barbells were the backbone of our training at the university. But this coach, who worked with Division I wrestlers, introduced me to a more versatile approach to athletic development. I returned home inspired, continued studying his work, and eventually discovered his use of kettlebells to develop speed and power. I was intrigued, but there was one problem: kettlebells were practically nonexistent in Cancun.
My search for better ways to train my athletes, particularly the Taekwondo state team, led me to StrongFirst. I was immediately drawn to its approach to bodyweight strength, power, and speed. Qualities I knew could give my athletes an advantage, especially when our resources were limited. When the opportunity came to attend one of the first StrongFirst courses offered in Mexico City, I signed up for both days: one dedicated to bodyweight training and the other to kettlebells. I returned home inspired by both systems, and their teachings remain an important part of my training and coaching to this day.
Then came another turning point. Around 2012–2013, one of Cancun’s major big-box gyms, Energy, opened its doors, and I joined its team as a personal trainer. Functional fitness was gaining momentum, and suddenly, kettlebells were becoming more accessible. I still remember seeing that full rack of kettlebells at the gym. For me, it was an invitation to explore, experiment, and put everything I had been learning into practice.
As I went deeper into kettlebell training, one movement stood out above the rest: the Kettlebell Swing. It was a powerful way to develop explosive hip drive, speed, coordination, conditioning, and trunk strength, all within a single movement. More than that, the swing became a gateway to understanding the wider world of kettlebell training. Mastering it lays an important foundation for more advanced lifts, yet the swing itself is a remarkably effective exercise.
Today, I’m excited to share what I’ve learned through the years. My upcoming live Kettlebell Swing Workshop, where we’ll explore the fundamentals of the swing and several of its variations. And this is just the beginning! In upcoming newsletters, I’ll dive deeper into the swing’s mechanics, benefits, and many ways to incorporate it into your training.
Stay tuned. There’s much more to come. One movement can open the door to a whole new world of strength.
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Put the Kettlebell Swing Into Action
Here’s how to turn three fundamental movements into a simple, effective, and dynamic full-body workout. The goal is to keep moving, challenge your coordination, and build strength while moving through space.
The Workout
Complete 3–5 rounds, keeping your movements crisp and controlled.
Walking Two-Hand Kettlebell Swings: Swing the kettlebell while moving forward and backward, combining powerful hip drive with footwork and coordination.
Forward and Backward Crawling: Get down on all fours and crawl forward and backward to challenge your core, shoulder stability, and whole-body coordination.
Forward and Reverse Goblet Lunges: Hold the kettlebell close to your chest and alternate stepping forward and backward into lunges, building lower-body strength, balance, and control.
Timing and Rest
Work for 30 seconds to 1 minute per movement.
Keep your rest periods short and sweet, just enough to transition safely and maintain good technique.
Complete 3–5 rounds, adjusting the pace and rest to your fitness level.
The beauty of this workout lies in its continuous flow. Rather than remaining in one spot or spending the entire session standing or lying on the floor, you move forward and backward, change levels, and challenge your body in different ways. You combine power, coordination, core stability, and lower-body strength in one compact routine.
Start at a pace that allows you to maintain good technique, and build gradually as your conditioning improves.
ONE KETTLEBELL - FULL THROTTLE! — GO HERE—-
Enjoy the movement, put it into practice, and stay tuned for more Inner Force!
