Learning the kettlebell swing for your home workout program requires that many factors be considered, regardless of if you are a seasoned vet or new to kettlebell training.
Certainly, you need to know the fundamentals of the kettlebell swing to safely execute the exercise. However, the most important factor that will build lasting results for your kettlebell training at home is safety.
" The Kettlebell Swing can be taken anywhere, if you are aware. "
That is the most important component of kettlebell training at home or in home gyms: be aware that your surroundings have the potential to change faster at home (and without notice) relative to your other training environments - such as fitness facilities or your regular training centre.
It is your responsibility to be aware of your surroundings at all times and protect those around (as well as protect yourself).
Kettlebell workouts at home – especially those that include performing the Kettlebell Swing – present new challenges that you might not think of.
"Keep People at Arms' Reach"
An important factor to consider with the kettlebell swing is that it is different from many exercises - the "reach" you have is extended because the kettlebell's size. Essentially, you may end up colliding with more people and objects around because the length of your "reach" has been extended by holding the kettlebell.
In your training facility or gym you normally train from, this is issue may have been considered in the design phase and layout so kettlebell work and other 'functional' or 'unconventional training' may have been designated a large area free of obstacle with reduced foot traffic.
An ad hoc home gym or training space could be likened to - for our purposes here - an area of your home under renovations.
With home renos, we likely take precautions entering areas that we would normally walk through without giving a second thought. We also might make special mention of the new risks that are associated with these changes. For example: "make sure you have shoed walking through this area and watch out for nails sticking out of the floor".
We take these precautions because we understand that the environment in this normally familiar area has changed and there are new risks.
With home renovations, there are clearly distinguishable changes in the area which we can almost immediately perceive such a new sights, sounds and smells. Notice of these environmental changes may illicit changed behaviours (consciously or unconsciously) that will aim to reduce risk of injury.
The "new home gym" and/or training area may seemingly spring to life overnight and without much notice (or regular reminder) to others that share your living space. Consequently, people in your home may not have sufficient notice and opportunity to adjust their behaviour and actions accordingly to keep themselves (and you) safe.
Training at home might also be completely new for you as well everyone in your home. Your pets, partner, children, your parents and anyone else that might be there. That being said, they might not know that, when they walk around the corner you will be there swinging a 45lbs iron object.
The first suggestion for kettlebell workouts at home: let everyone know you are training and announce it to those that might be coming home as well. The purpose for doing this is so that no is startled, caught off and potentially injured,
The second suggestion for kettlebell workouts at home: close the door, block the doorway or obstruct the entrance to your training area. Kettlebell exercises -such as the Kettlebell Swing - are dynamic, ballistic movements that require all of your focus and attention. That being said, the soft footsteps of pets, children and others might not be heard, and fatal accidents can occur.
The third suggestion for safely creating kettlebell home workouts is understanding the concept of “the line of fire”: "Keep all things away form your Swing". Step one: Put your arms out to your sides and see if you can touch anything. If you can, either reposition your or move those objects around you that are within "arms' reach" (more on this below).
Step two, consider the height (size) of our kettlebell from top of the of handle to base (for the sake of safety with exercises at home; let’s say that it’s AT LEAST 14 inches). Some kettlebell dimensions create higher handles (which makes for a higher overall kettlebell) so please take the dimensions of your specific kettlebell into consideration. Whatever the height of your kettlebell, add that to your arms' reach (mentioned above) to be sure everything is clear.
The fourth suggestion for performing the kettlebell swing for your kettlebell home workouts is considering your footwear and where your home training is taking place. Training barefoot on carpet, laminate flooring or hardwood might start off well but as your training session goes on, traction on those surfaces may change. Be aware of your footing and stop immediately if you feel any changes. Consider using footware that will be specific to the surface you are training on (which might not necessarily be the same footware you use in your training facility).
Training in your gym or training facility is different than training at home for a number of reasons. Set up an area and communicate with those around to let them what will be happening and when it will be happening. Before you start your training session, keep everything in the area "arms' reach + +" away from you to be sure you reduce the risk of collisions.
Train safe everyone!
The most common question when performing 360 Steel Mace Swings and 10 & 2 Steel Mace Swings is " Which hand goes on top ?". The answers on this question vary as you ask different Steel Mace Coaches.
Steel Mace training and swinging the steel mace will bring more questions as more people pick up steel maces and bring them into their training. Just because you have an answer today, keep the chapter open so you can always add to story to as more people bring answers to this question.
These 4 Tips should be kept in mind if you are thinking of starting to swinging a mace; already swing a mace; or, if you are considering moving up in weight with your Steel Mace swings.
We are very happy that Coach Harbert "Heartbeats" Egberts "The Flowing Dutchman" was kind enough to share his writing with us on this topic. The Flowing Dutchman was getting this question a lot, and it’s a good question. We are very happy to be able to share his knowledge and insight with you here.