Swing Heavy 21.0 | Master the Staggered Swing & Hinge Hold Challenge

Swing Heavy 21.0 | Master the Staggered Swing & Hinge Hold Challenge is your ultimate kettlebell workout for posterior chain strength, grit, and endurance. This session targets glutes, hamstrings, hips, and back through staggered stance swings and isometric hinge holds.

This workout blends progressive overload and time-under-tension for lower-body strength, grip endurance, and total-body control.

💪 Workout Highlights
• Staggered stance swings to strengthen glutes, hamstrings, and hips
• Progressive reps: 6, 8, then 10 per stance
• Isometric hinge holds every 3rd minute for serious muscle activation
• Posterior chain focus — hips, glutes, hamstrings, back
• Ideal for those seeking strength, control, and longevity

Swing Heavy 21.0 is part of the 52-week Swing Heavy Series — a year-round program built to deliver sustainable gains, endurance, and functional muscle. No shortcuts — just consistent work.

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Swing Heavy 1.0:    • Unlock Strength: Heavy Kettlebell Swing Wo...  

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I’m Coach Lance. I help busy adults build real-world strength using kettlebells, calisthenics, and grit.

⏱ TIMESTAMPS:
00:00 - "Swing Heavy 21.0" Intro
03:35 - Workout Begins | x 6 reps
07:06 - x 8 reps
10:06 - x 10 reps...repeat for 30 minutes
33:58 - BONUS ROUND
34:45 - Wrap-Up
36:58 - Outro

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Disclaimer: If you are new to exercise or planning on starting a new fitness/exercise program you should consult with a physician. This content may offer health and fitness-related information for educational purposes only. Please know that engaging the exercises within this video (and channel) is solely at your own risk and the creator will not be held responsible.

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