Kettlebell Alternating Swing Catch

Kettlebell Alternating Swing Catch


Utility: Specialized
Mechanics: Compound
Force: Pull


Begin with Swing.

Release kettlebell as it reaches shoulder height. As kettlebell begins to fall back down, grasp kettlebell handle with opposite hand. Allow kettlebell to swing back down. As kettlebell approaches lower position, fold at hips while bending knees. Forearm makes contact with inner thigh permitting kettlebell to swing back under hips.

Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. Repeat by continuing to switch between hands on each swing. Maintain shoulder to eye level height swings.


Keep arm straight and back taut throughout swing. Torso will be rotated slightly but attempt to keep shoulders somewhat square by resisting pull of kettlebell twist torso too far. Exercise emphasizes hand-eye coordination.

Dynamic shoulder and shoulder girdle movements are largely passive due to pendulum effect. Following dynamic forces are used during initial pull of kettlebell between legs.

Force (Articulation)


Dynamic (Passive)


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