A few weeks ago I posted an article going over a simple way to peak for an event and one of the exercises I listed was the Banded Swing.

I got a couple of questions about this version of the Kettlebell Swing for BJJ and I wanted to share a video showing how to do it.

In this version you use a strength band to force you to produce more power on the way up, plus the band “throws” the kettlebell back down to the ground which increases to force you have to absorb with your legs. All of this increases the core strength and hip power demands of this already great exercise, helping you develop an unstoppable bridge when you need to create space from the bottom when rolling.

As you see in the video this is very intense exercise and they are definitely not for cardio training. I suggest sticking with 2-4 sets of 10 reps, focusing on the speed of the reps and stopping if you find yourself slowing down.

If you have any questions about this exercise and how it can help you on the mats just post a question below. And if you liked this post please click one of the Like or Share buttons to help spread the word.

Until next time…

Roll Strong,

James Wilson

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