2 Safer Alternatives to the Overhead Swing

Kettlebell Swing Alternative

The overhead swing is one of the most popular exercise among bodybuilders. You may have heard that it’s not recommended for beginners because they don’t have enough strength to do it properly. However, there are many ways to improve your overhead swing technique and make it easier for you to perform. Here are some tips:

1) Make sure you’re using proper form when performing the overhead swing.

2) Use a heavier weight than you think you need.

If you use too light a weight, then it will be difficult to complete the movement correctly. You’ll end up doing more repetitions than necessary and it won’t get any better.

3) Try to keep your shoulders back during the movement so that your chest doesn’t come forward at all while swinging overhead.

This way, you avoid having your head fall down when performing the movement.

4) Keep your core tight throughout the whole movement.

Don’t let it sag or arch.

2 Safer Alternatives to the Overhead Swing - at GYMFITWORKOUT

5) Perform the overhead swing slowly and gradually increase the speed of your movements until you reach a level where you feel comfortable with it.

6) Wear proper shoes.

No, you don’t have to wear weightlifting shoes but make sure the soles of your feet are comfortable enough that they won’t give you blisters or any other foot problems.

Kettlebell Exercises Using an Alt Kettlebell

The alternative kettlebell is mostly used by those who can’t lift a standard size kettlebell because of some medical condition. The smaller size also makes it easier for people with smaller builds to do the same exercises without needing to use a weight-stack machine. But even those who fall under either or both of these categories can still get benefit from the kettlebell exercises using an alternative kettlebell.

The most common reason why someone would use an alt kettlebell is because of hand or wrist problems. Smaller hands tend to not be able to grip the standard sized kettlebell properly in order to do the exercises properly. The smaller size of the alternative kettlebell allows for a better grip without compromising on the weight of the kettlebell.

However, some people with smaller hands have no problems with the regular sized kettlebells and can grip them just fine. These people may end up doing more reps than necessary if they use an alternative kettlebell instead of a regular sized one. This is why it’s a good idea to start with a lighter weight alternative kettlebell so that you can do the same or more reps than you would be able to do with a regular sized kettlebell.

The most common alternative kettlebells use in place of a regular sized one are the 1 pood, 1.5 pood and 2 pood ones. These tend to be the most popular sizes for the average sized male although some women may find these sizes too heavy as well.

The 1 pood kettlebell is the lightest size and is equivalent to approximately 32 lbs. The 1.5 pood is about 42 lbs, which is slightly heavier than a standard size men’s 48 lb kettlebell. The 2 pood is the heaviest of the pood sizes and it will be equivalent to approximately 64 lbs.

Some gyms may have other sized alternative kettlebells available. These not only include the 1-pood, 1.5-pood and 2-pood sizes but also the 3 pood (96 lbs) and 4 pood (128 lbs).

2 Safer Alternatives to the Overhead Swing - gym fit workout

No matter what size alternative kettlebell you use, make sure to use good form when performing the movements. Don’t sacrifice form for the sake of lifting a heavier weight. That will just get you injured and that’s no good to anyone.

Get Your Kettle On!

Hopefully, this article has given you some ideas on what type of kettlebell to use whether it’s a standard size or an alternative one. As long as you choose the right one and use proper form when doing the exercises, then you should reap all the benefits that this wonderful piece of exercise equipment can give!

Just remember that you don’t have to use a kettlebell. You can get just as good of a workout using just your bodyweight or some dumbbells if those are easier to come by or more available at your local gym.

6,892+ BC: A Stone Chair for Draupadi, a Nail Parable and Much Mores…


BC: The First Kettlebell?

1675 AD: A Barbell with a Painted Coat of Arms

1863: The First Female Bodybuilder

1869: The Birth of Physique Photography

1904: When Kettlebells Went on Sale in the US

1905: The First Kettlebell Competition

1917: The First Women’s Physique Champions

2 Safer Alternatives to the Overhead Swing - from our website

1926: The 1st Physique Specialty Store

1931: The 1st Kettlebells Over 1,000 lbs

1950: Weights for Women

1957: Sandahl and the Birth of Women’s Physique

1962: The First Kettlebell Lifters Association (AKAIKA)

1963: The First Women’s Physique Magazine

1964: The First National Physique Champions

1971: Weighing In on Women’s Bodybuilding

1975: The Year of Women’s Bodybuilding

1980: The 1st Women’s Physique Magazine

1981: The 1st Women’s Only Bodybuilding Show

1988: Weighing In on Women’s Bodybuilding Part II

2 Safer Alternatives to the Overhead Swing - GYM FIT WORKOUT

1993: First Women’s Pro Bodybuilding Show

2000: The Year of Women’s Bodybuilding Part III

2003: The Year of Women’s Bodybuilding Part IV

2011: The Year of Women’s Bodybuilding Part V

2015: Kettlebells for Women

Also See: The History of Women’s Bodybuilding (I-XL) and Other Old Time Strongwomen.

Find Female Muscle on eBay

Sources & references used in this article:

Nonblocking algorithms and preemption-safe locking on multiprogrammed shared memory multiprocessors by MM Michael, ML Scott – journal of parallel and distributed computing, 1998 – Elsevier

Relative performance of preemption-safe locking and non-blocking synchronization on multiprogrammed shared memory multiprocessors by MM Michael, ML Scott – Proceedings 11th International Parallel …, 1997 – ieeexplore.ieee.org

Suicide Prevention Contracting: The Pitfalls, Perils, and Seven Safer Alternatives by SJ Edwards – 2013 – books.google.com

Lowering the overhead of nonblocking software transactional memory by V Marathe, M Spear, C Heriot, A Acharya, D Eisenstat… – 2006 – urresearch.rochester.edu

Load sway control of overhead cranes with load hoisting via stability analysis by KAF Moustafa, TG Abou-El-Yazid – JSME international journal. Ser. C …, 1996 – jstage.jst.go.jp

Overhead suspended personal transportation and freight delivery surface transportation system by JA Zayas – US Patent 8,375,865, 2013 – Google Patents

Lowering the Overhead of Nonblocking Software Transactional Memory by M Scott, V Marathe, M Spear, C Heriot, A Acharya… – 2006 – urresearch.rochester.edu

The single-unit delivery system—A safe alternative to home deliveries by M Notelovitz – American Journal of Obstetrics and Gynecology, 1978 – Elsevier