9 Kettlebell Swing Variations for Ripped Abs

The is an amazing movement to help you get ripped abs because it effectively combines cardiovascular training with exercises The movement trains almost every single muscle in your body, and can be performed anywhere, as long as you have a .

Most people use in place of their cardio. This is a great strategy, except when the weight begins to get too light. Which is why we need variations to the routine to keep our body guessing.  The following are 9 great Kettlebell Swing variations to help you burn fat and get ripped abs:

(You can also perform these variations with Dumbbells)

2-Arm Swings

  • Stand with your feet slightly wider apart than shoulder width. Then place the Kettlebell between your legs.
  • Use the overhand grip to grab the Kettlebell with both hands. Position your shoulders over the kettlebell; making sure your back is straight, and abs are tight.
  • Think deadlift position. Pull the Kettlebell quickly, sharply snapping the hips forward, and standing up to full extension.
  • Allow the Kettlebell to swing forward using momentum generated by the hip snap, without using shoulder or arms strength.
  • Think of the Kettlebell as a wrecking ball, and your arms and shoulders are only there to guide the movement of the ball.
  • Immediately reverse movement and swing the kettlebell back under hips and between legs. Continue movement in this manner until prescribed are complete.
  • You should be able to perform 20 good 2-arm Swings before moving on to the next variation.

Here’s a video for further instruction:

1-Arm Swings

  • This is the same movement as the previous but with one arm at a time.
  • Make sure that you contract your abdominals tightly as you perform the exercise.
  • Keep your free arm to the side, or behind your back. Do not rest your free arm on your knees.
  • Make sure to keep your back straight. You will need to use a lighter weight for this movement than you did with the 2-arm version.
  • You should be able to perform 20 good repetitions with each arm before moving on to the next variation.

Here is a video for further instruction:

Note: Make sure to combine these exercises with a solid nutrition plan. We recommend the Fat Burning Kitchen which will help transform the way you eat so that you don’t gain back the weight you lose after a typical diet. Click here to learn more about this plan.  

Alternating Kettlebell Swing

  • For the 1-arm swings, you performed all the repetitions using one arm before moving onto the other arm.
  • In this variation, you switch hands in the middle. So swing the Kettlebell in front of the chest with one hand, then grab the Kettlebell with the other hand, and bring it down.
  • Think of it as a hand off, except the Kettlebell should be directly in front of you as opposed to above you.
  • This movement requires you to practice on your timing, so make sure to practice with a lighter weight before moving on to a heavier weight.
  • You should be able to perform 10 good repetitions with each arm, without stopping in between, before moving on to the next variation (20 total reps).

Here’s a video:

 

Alternating Kettlebell Swing Toss

  • In this variation you swing the Kettlebell in front of your body, then let it go in mid-air while grabbing it with the opposite hand. Think of it as juggling.
  • Once again, you will have to practice with a lighter weight before implementing it into your workout routine.
  • However, you should have developed enough of a hip snap to properly execute this movement.
  • You may want to raise the Kettlebell a little higher than chest level to get the proper timing.
  • You should be able to perform 10 good repetitions with each arm, without stopping in between, before moving on to the next variation (20 total reps).

Walking Swings

  • This exercise combines two movements: walking and swinging. If you do not get your coordination right, then the movement will not be effective.
  • Swing the Kettlebell above your chest until it is “weightless.” At this point, take two steps forward, refocus on the swing, and guide it back down to starting position.
  • Remember, swing up, step forward, swing down.
  • You should be able to perform 20 good repetitions without stopping before moving on to the next variation.

Here is a video for further instruction:

Note: Make sure to combine these exercises with a solid nutrition plan. We recommend the Fat Burning Kitchen which will help transform the way you eat so that you don’t gain back the weight you lose after a typical diet. Click here to learn more about this plan.  

Single Arm Walking Swings

  • The single arm walking version is the same as the two-arm variation.
  • The only difference is that you would be walking and using one arm to do this exercise.
  • This movement will place greater emphasis on your abdominals, and really force you to think about each movement as you do it.
  • You should be able to perform 20 good repetitions with each arm without stopping before moving on to the next variation.

Shoulder Swings

  • Shoulder Swings take a break from the traditional swing to focus on isolating your shoulders.
  • Use very light weights. Hold the Kettlebell on your side, with both feet close together.
  • Perform the usual hip-snap motion, and allow the Kettlebell to swing forward. Do not expect the Kettlebell to move too high, but do expect to feel tremendous strain on your shoulders.
  • You should be able to perform 10 good repetitions with each arm without stopping before moving on to the next variation.

Full Extension Kettlebell Swings

  • Getting used to the extra shoulder tension will help you get ready for the Full Extension Kettlebell Swings, made popular by the Crossfit crew.
  • It is when you take the Kettlebell all the way above your head.
  • This movement combines the hip snap, but also activates your shoulders, upper back and arms once the momentum from the hip snap runs out to drive the Kettlebell higher.
  • You should be able to perform 20 good repetitions without stopping before moving on to the next variation.

Note: Make sure to combine these exercises with a solid nutrition plan. We recommend the Fat Burning Kitchen which will help transform the way you eat so that you don’t gain back the weight you lose after a typical diet. Click here to learn more about this plan.  

Swing Squat

  • This is a tough movement to perform, but an amazing butt fat burner. You must know how to perform a Goblet Squat to do this movement.
  • Perform the swing, bring it back down, and row it up close to your body, as if you were doing an upright row.
  • When the bell gets to chest level, let go of it, and catch it with hands on the sides of the “horns.”
  • From this position, contract your abs, and perform a Goblet Squat.
  • You should be able to perform 10 good repetitions without stopping before moving on to something harder.

Here is a video for further instruction:

If you’re looking for a solid which includes swings and a myriad of incredible , then I recommend getting started with Chris Lopez’ Kettlebell Evolution:

If you run a search for _e5cf9042_ workouts, you’ll get articles of videos of some intense workouts. Most of the are going to be quite effective as long as the _cbc61093_ has some idea of proper technique.

There are some trainers who simply use the Kettlebell as another type of dumbbell. You want to stay away from these guys. Luckily Chris Lopez, author of Kettlebell Evolution (and Kettlebell Revolution, the precursor to evolution) holds a StrongFirst, RKC, and Turbulence Training certification, making him perfectly qualified to teach you how to swing a bell.

His new Kettlebell Evolution program is the next step up from his Revolution plan. It focuses primarily on developing strength first, which then leads to fat loss.

The idea for this new program was born when Chris Lopez attended his level 1 RKC seminar in Disney World. It was here that he met Dan John, and where he understood one of the most forgotten rules of fitness: strength is your container.

Every fitness goal starts from the point of strength, even cardiovascular endurance. In a study conducted in 2008 by Oyvind Storen (Norway), researchers found that when an athlete trains for strength, their cardiovascular endurance is greater compared to an athlete who does not.

This rule also applies to fat loss. Get stronger. Lift more weights. Challenge your body. Burn more fat.

Who is Chris Lopez?

He’s known as the “Fit and Busy Dad.” He has 5 children and runs 2 successful fitness businesses. This guy is 39, but looks like a 19 year old.

He’s also constantly learning. has numerous certifications to his name, and has helped thousands of clients across the world through his own business and online fitness plans.

In his Kettlebell Revolution program, Chris introduced Kettlebell fitness to the average person. In this new Evolution plan, Chris shows you how to burn fat with a strength-first focus.

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How does getting stronger help burn fat?

Chris Lopez shows you the MxT method for fat loss which is using maximum tension for maximum fat loss.

MxT is a method that’s been around for centuries. It is essentially using your entire body to lift a particular load. Our natural instinct is to use a the muscle group directly associated with that lift, and a few other assistance muscles.

Any old school strong man will tell you that tension is the key to lifting massive amounts of weight. This involves using your entire body. This, however, goes against our nature – or at least what we’ve been taught to do.

Current fitness trends state that you must isolate the muscle group. This is true if your goal is strictly hypertrophy (but even muscle gain programs should have an element of full-body strength pursuit).

This is what makes MxT such a workout. It’s hard to tense your entire body behind a single lift. You will feel like you just performed a full body routine, even though you used one or two lifts in a workout.

Chris Lopez provides clear guidance on how to use MxT in his manual.

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Pros of Kettlebell Evolution:

  • Features an easy to follow, step by step progressive plan to help you build strength and burn fat.
  • Provides follow along videos, with training cues from Chris Lopez.
  • Numerous testimonials prove the system works.
  • Chris Lopez was the first guinea pig of his new program.
  • Comes with a 60-day money back guarantee.
  • Follows a clear scientific, strength-first approach
  • The program can be used in the convenience of your own home.

Cons of Kettlebell Evolution:

There are a few drawbacks of this program:

#1 – The system is quite pricey. It will cost you $77 for the plan. However, you do receive in an incredible amount of value that is far greater then the cost. In this program you receive unlimited access to training videos, an eating manual, and a transformation journal.

#2 – The entire program is digital. This is a pro to many, but a con to some. There is no print version to Chris’ program. The good thing about a digital download is that you have access immediately.

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Who should purchase Kettlebell Evolution?

If any of these the following categories describe you, then you should certain grab yourself a copy of Kettlebell Evolution:

  • Your current kettlebell program isn’t working for you.
  • You’ve tried to other kettlebell workout plans, but they haven’t focused on strength.
  • You enjoy challenging yourself with new and intense workouts.
  • You’re looking for a more logical and progressive regimen.

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