The band resisted kettlebell swing is great when you:
- Run out of heavier bells
- Want to increase the rate of force development
The second reason is the one I'm usually interested in. By increasing the rate at which your muscles fire, you recruit greater amounts of muscle fibers and thus allows you to more efficiently grow muscle and get stronger too. Many let gravity do the work on the downswing, I say no thanks! I would put the prerequisite that your technique be spot on before increasing the speed of the kettlebell swing, which in itself is already a very dynamic movement.
- Grab a band and choke it on the handle of the band. I like to have the band pulled so the band is on the sides and not in the middle where my hands go!
- Set the kettlebell in front of you like a football and hike it to begin with a solid hinge and forceful hip extension.
- What you should watch for is as the bell hits shoulder height, the band will get taught and you will have to reverse the motion much more quickly than if it were kettlebell only.
- Repeat for 8-12 repititions.