Cross-Body Kettlebell Swings: Unlock the Rotational EDGE

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In this video, I’m discussing one of my favourite exercises for developing rotational strength: the cross-body kettlebell swing.

The name isn’t too important: several exercises are called the cross-body kettlebell swing, and this may go by other names, too.

BUT it’s this specific exercise that I recommend for the best rotational power possible. Why? Because it not only requires rotation in the core, but also the hips. This trains us to stabilize the lumbar spine while rotating at the thoracic spine, which reduces injury risk AND let’s us deliver more power.

Moreover, the angle of resistance (once it gets moving) is coming from behind us. This is perfect because it mimics throwing a punch or throwing a ball far more closely than many other rotational swings that have you swinging forwards or up against gravity.

In general, rotational exercises like the cross-body kettlebell swing are essential for all-round functional training. We rotate SO much in real-life, particularly during athletic endeavors. It’s mad to me that we don’t rotate more at the gym and this is one of the most crucial concepts from functional training.

How do you train rotation?

[GuyFromTheSouth]

Holy crap, I've trained in boxing for 15 years just for fun and to stay in shape. I started doing this swing and in a week my hooks and everything are so much smoother. Its easier for me to stop rotating once I throw the punch and gets me out of position. Its got me a lot more grounded and I'm bending me knees more. Thank you for this!

[mead]

As a life-long martial artist, training this movement pattern is an absolute must and I have been doing it for years. Good stuff my friend!

[ajw]

I use kbs 3 times a week - singles, doubles, clean, clean and press, jerk, snatch - the regular lifts. Adam is a very powerful, mobile, flexible, well-conditioned man. These rotational swings are a fast track to injury for a lot of people. When he says 'use a light weight to begin with', listen to him and do what he says. Good luck.

[joeblooda]

Man you're the best. I bought your e-book even if now I'm not using it, because I think you're message in fitness is severely underrated: right now I'm training just with basic calisthenics, maybe one day I'll return to the gym and start using your program, which is really incredible. Thank you for bringing a lot of knowledge free and trying to bring people to think more about what they're doing, not just on fitness level.
Keep on keepin' on Adam!

[thisisclaudiawang]

I love that you don’t let the fact that you’re not the greatest at shadowboxing or mixed martial arts stop you from practising it. I always try to tell people as a mixed martial artist myself, that you don’t have to be some professional fighter, or Olympic athlete to enjoy pursuing a branch of physical training to enjoy its benefits and challenge yourself. I teach for recreational and Fitness purposes for my clients to help them stay active and lose weight but also because I just have a passion for Kickboxing and everything it’s done for my physical well-being. But also my mental health as well. It’s like training to be a warrior for life and not necessarily for the ring. This is mostly what my channel is about really along with exploring different kinds of training philosophies.

Awesome video.

[mileskirsch]

An underrated exercise is the Jefferson deadlift it builds rotational power, since the core muscles work hard in this exercise to keep the weight from rotating, and is safer because the bar is in the center of mass. It was also a favorite of Bruce Lee and is useful for athletes who need to build strength in an asymmetrical stance. It has multiple variations that give different benefits.

[Jackhferg]

All I got from this is bioneer said I can count a bicep curl as my leg day

[porqpine]

I remember Elliot Hulse back in the day doing back-to-wall side to side “medicine ball on a rope slams”. They always looked so powerful but most gyms don’t have that kinda thing. These will be a great on my recovery kb days

[bubbles]

I actually did this type of training on on a hunch about a year ago to help with my punching power. It really helped so much with alot of other stuff as well. Btw i appreciate your videos they always make me think about diffrent ways to approach training

[sierrecho]

I added these to my routine after seeing your Top 10 video and realising the rotational benefits. First couple of sets were messy but then I remembered to engage my core to control the torque. Absolutely love these now!

[KurtAngle]

So happy to see this video, Adam!
I've implemented the kettleball cross body swing after watching one of your videos, and it's great!
Actually, I wish you showed us MORE rotational exercises, they're so useful for martial artists in particular, and also some lateral movements, who are even scarcer to find

[detoxfidelity]

Bought a kettlebell and started doing the crossbody swings after your video of exercises for parents. It’s great! One of your best recommendations!

[kiddynamite]

The most underrated channel on yt thank you for all those videos man keep going 💪

[ChristopherNealBUSHIDOERS]

OMFG!!!

I'm truly embarrassed I never thought about this! THANK YOU SO MUCH!

[kevinchitsaz]

very underrated channel, love your functional fitness content!

[daveymjohnson]

Brilliant advice as always, I've integrated allot of your training philosophy and found that it makes more sense that pretty much any other out there, and I appreciate you sharing your ideas and development as it has massively helped me develop too. Cheers Bioneer! your an actual strength and fitness hero 😁

[hop]

I love your new filming style and videos. Keep it up, Adam!

[erenjaegerbomb]

I know it sounds dramatic, but training rotation really did change my life. You get to wake up the weak side of your spine, and become strong and stable horizontally, which is something typical sagittal training just doesn't touch, and it feels like you're in a whole new body. When you feel these chains working together and firing up throughout the rest of the day you soon appreciate how relevant and helpful these movements are.

[psy-op]

Just started kettle bells, got 4 exercisesi use, i will definitely use this one, love it.
Thank you.

[sporty]

Thank you for demonstrating this swing. I did some for the first time today with a 12kg bell and wow, what a wake-up call!. I will start incorporating these on my conditioning days!