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Mastering the Hardstyle Swing: "The Workouts"

December 19, 2011 11:02 AM

TracyReifkind article swingworkouts
In 2006 after successfully losing 120lbs the previous year, I earned my RKC at the age of 42. It was training the Hardstyle Kettlebell Swing that helped me lose the weight and develop the conditioning to endure the RKC’s three days of intense physical training.  Although both of those accomplishments are impressive, even more miraculous was how training the Hardstyle Swing brought out my inner athlete, transforming my body and helped erase the signs of former obesity!
I’ve been lucky to have the opportunity to watch and assist my husband, Master RKC Mark Reifkind, at numerous kettlebell certification workshops for 5 years. It was while assisting at HKC’s that I designed a "workout" for these potential instructors as an example of how to use the numerous exercise drills to help reinforce proper swing technique. What started out as my way of "teaching teachers," became the best teaching tool in my own business as an RKC -- to teach new students the swing!
In the first workout I lead in the DVD, you will quickly see, and feel, that practicing the drills that lead up to the actual kettlebell swing are a workout in themselves. I often take the students in my more advanced classes back through these exercise drills for that exact reason! Whether you are picking up a kettlebell for the very first time, been swinging for a while, or are an Instructor, I’m betting that you will find this first workout will be challenging and fun!
The second workout I put your new skill, or your reinforced skill, the Hardstyle Swing, to the test! You learn how you can use one exercise (the swing) as a complete workout….and I do mean complete! Combining a strong cardio endurance element with muscular strength and development, the Hardstyle Swing is your one stop training tool. No other exercise burns more calories per minute with the exception of uphill cross-country skiing! No wonder the Hardstyle Swing is so physically transformative!
For a Quick 20 minute workout try doing 100 swing reps three different ways:
1. 10 sets of 10 swing reps. 15 sec work, 15 sec rest intervals. (15/15)
2. 5 sets of 20 swing reps. 30 sec work, 30 sec rest intervals. (30/30)
3. 1 set of 10 swing reps, 1 set of 20 swings, 1 set of 30 swings and 1 set of 40 swings. 15/15, 30/30, 45/45, 1 min/1 min. work to rest intervals.
Which was more difficult? Do that one more time!
I didn’t invent the swing, I just invented a way to make it fun! Learning and training the Hardstyle Kettlebell Swing is without a doubt the reason for my own successful physical transformation, and I hope it will do the same for you!

Tracy Reifkind RKC, along with her husband MRKC Mark Reifkind is co owner of Girya, Russian Kettlebell Training in Palo Alto CA. After Tracy’s story of transformation was prominently featured in NY Times Best Selling book The 4 Hour Body by Timothy Ferriss, she has written her own book, The Swing, due out in bookstores nation wide, March 2012, published by Harper One. Tracy has been known in the RKC community as "The Queen of Swing" and has been choreographing Swing routines since 2006. Also available from Dragon Door is Tracy’s DVD Programming the Kettlebell Swing. Tracy leads classes and is available for one on one private training. Tracy is also available for seminars, workshops and speaking engagements. You can contact here here: