There are a million answers to this, as there are many types of swings as well but I ll give you the general terms in which we use two handed swings at Swing This Kettlebell and Strength.
For Learning Form we like to do 10 -20 with a lighter bell This ensures you feel the motion and understand it. In beginner classes we may do this for 2-3 sets. Most people actually use a bell that is too light to swing and therefore dont need to use their hips to accelerate the bell. So i give them usually a much heavier bell than they think of trying themselves . Remember a kettlebell swing is NOT A LIFT with the ARMS.
This will come to a shock to many people but hip drive is actually used VERY LITTLE in Kettlebell Sport training . For Cleans and Snatches you want the bell to travel upward to the shoulders or overhead lockout position. when driving hard with the hips you actually make the bells trajectory go AWAY from the body. Not what you wish to do unless you want to waste A LOT of energy reeling it back… (more on this in a later blog…)
For Endurance we like to use seconds, or minutes or HIGH reps such as 50 to 200. its all about progression to become more efficient. swinging the 106 lb beast bell 100 times is an incredibly taxing task. This will help with conditioning , breathing, cardio respiratory/vascular health and conditioning .
For Building muscle mass we tend to do 4-5 sets of anywhere from 6-12 reps with a HEAVY bell to 12-20 reps with a Moderately heavy bell. This is accomplished by swinging heavy bells with shorter rest periods between sets or even supersetting the swing with another glute based exercise to really break down the tissue (also check this WORKOUT PLAN for building mass with kettlebells and bodyweight)
For Sports Training we tend to do a little it of it all…. be cause you have to be ready for the unexpected!
If you are thinking of the 10,000 kettlebell swing challenge in 30 days please read this article for what to expect..
No matter what type of russian kettlebell fitness Swing (not talking about the Crossfit American Swing) you choose to do please don’t make these 5 mistakes with the two handed fitness swing.