Kettlebell Evolution — TACFIT Kettlebell Spetsnaz

Discover the 1/2 Swingblade Exercise (Detailed Instructions In THIS Video)

Scott Sonnon was the first Westerner licensed to teach the “Russian System of Training” in Russia — the first foreigner to be licensed in Russia, and the first foreigner to teach to members of the Russian Spetsnaz. This was an unheard of feat for an American, so recently the “Cold War enemy.”

Scott traveled to Russia in search of knowledge at a time when the West was obsessed with the latest gadgets and gimmicks. He knew there was no short cut to peak performance, and so he sought traditional methods that have stood the test of time. Methods that had proven themselves on the field of sport and the field of battle.

Back then, the kettlebell was a rarity in the West. Today it seems to be everywhere. But the training looks nothing like it did behind the former Iron Curtain…

The movements you’ll see in this video are based upon the very same drills that Scott learned in Russia. He taught those Russian drills around the world, and later modified them to become resistance exercises with kettlebells.

Scott has taught these exercises to various combat teams as an international category referee in 6 different combat sports, including the Sambo, Combat Sambo, and Combat Sambo Spetsnaz teams. This is the first time they’ve been released on video.

These movements have been tested both on and off the field, where they’ve proven themselves again and again. They’ve also nailed the “Commando Fringe Benefit” test by creating burly shrink-wrapped commando physiques that look great on shore leave.

Do you have what it takes?

Don’t sound so confident. If you haven’t watched the video above, you haven’t met the “1/2 Swingblade” yet. But you’re about to…

Let us know in the comments what you think of it. Or tell us what your favourite KB exercise is.

FIND OUT MORE about TACFIT Kettlebell Spetsnaz by CLICKING HERE

{ 42 comments… read them below or add one }

Brandon Martin September 30, 2010 at 8:14 pm

Right now the video player says, “Whoops! Missing embed param: file.” I vote to fix it. Scott Sonnon’s content is awesome, safe, and fun.


Shane Heins September 30, 2010 at 8:41 pm

I’ve trained with Kettlebells for over 5 years now. In those first few years almost exclusively. Hardstyle to sport. When a group of us coaches and instructors had a chance to test drive this, the most fun I’ve ever had swinging it around. Seriously. I’m actually excited now to train with KB’s once again.

And it isn’t just a new twist on the same stuff. It’s actually quite different. I felt like I was back in kindergarten re-learning the alphabet. And I suppose I was….the Russian alphabet. Really excited for this program to be made available to the mass’s. Once you start, you won’t want to stop, because KB work just got taken up to a whole new notch of “play”.



Brad September 30, 2010 at 8:48 pm

F-ing sweet, Scott! I know witch muscles of mine will probably be sore this weekend!


Michael September 30, 2010 at 8:53 pm

Video looks great, I’ll have to try the ½ Swingblade. For those of us who have already purchased TacFit, is this going to be an add on, or a separate project?

Also, as an aside, I’m learning to speak Russian, and I imagine Scott must have learned the language before going there to learn. If so, I wondered if he might have any tips or recommendations for someone who is currently learning.

Looking forward to the TacFit Kettlebell program.


Mitchell Harris September 30, 2010 at 9:02 pm

I could not open any video. Just the test. My favorite KB exercise is the snatch. How original, I know.


Michael Stewart September 30, 2010 at 9:09 pm

OK I am now buying a kettle ball and working it in to my Tacfit training, Scott will help you reach your potential if you follow his programs. This is by far the only thing that has worked for me that has given me a real return on the money spent!!!! Thanks Coach for all you do.


Henri Henell September 30, 2010 at 9:25 pm

This exercise ROCKS! Thanks Scott to shearing this with us!


Ken September 30, 2010 at 9:38 pm

Looks good Scot, what weight was that?
What weight is the usual and is one best for most exercises?


Darren Skelton September 30, 2010 at 10:04 pm

Hi Scott,

All looks good mate just like Tac Fit Commando keep up the great work.

Hope to see you down under soon.


Darren Skelton


Christoffer Marxen October 1, 2010 at 12:03 am

Hi Guys…

Went straight up to my attic, snatched the kettlebels and got working with this (Though it was my resting day)…. Man, you are motivation factor!! Thanks, looking forward for the next video :)
A big salute from Denmark

Ps. Is out of breath ;)


Damien October 1, 2010 at 12:31 am

Fantastic application of Kettlebell use… this outta get em thinking more 3-d :)

In terms of whole body effect is this exercise distinguished in anyway from a Clubbell side-semi?


Scott Kinney October 1, 2010 at 6:22 am

I asked myself that question, too. (Well, there was no one else near my computer when I asked….)

Upon experimentation, the depth of movement is greater with the KB than it is with the CB. The clubbell is longer than the kettlebell.


John Sifferman October 1, 2010 at 9:15 am

My favorite KB exercise has always been the LCCJ, but I’m eager to have my perspective challenged! I discovered this one while playing around with a clubbell sometime last year, though I just considered it a two-handed side swing with a split stance and emphasis on core rotation. It’s good to see some new unconventional kettlebell applications. Looking forward to this one!


Per Nyberg October 1, 2010 at 2:29 am

I am so looking forward to this program. I love kettlebells and I love Scott´s Tacfit Commando program. The combination of these two can only be great. I WANT IT NOW!!!!!!


Dean October 1, 2010 at 3:36 am

great stuff as usual….salivating for the full program.


John Belkewitch October 1, 2010 at 3:43 am

VERY excited for this one, Coach. Chomping at the bit to give this a go. Also, the backdrop to that video is beautiful.


Ben October 1, 2010 at 5:07 am

Very cool, I guess i need to get a bigger k-bell:)


Robert October 1, 2010 at 6:25 am

Wow Great exersise.. will add this to my daily routine…


Barry Harrison October 1, 2010 at 6:27 am

Been looking forward to this for ages!

I must say though, the return swing of the kettlebell so close to the back knee is pretty scary-looking!


Bill October 1, 2010 at 6:35 am

I’m already doing tacfit rope 2/wk AND tacfit commando 2/wk. LOVE “EM! I’m 2/3rds through rope with great success…I am closing in on tacfit grunt in the coming weeks…

Now I’m all hungry for KB

Awesome new exercise vid…love the background story too!

….I have KB’s…but the basic movements just don’t mentally cut it for me like they used to..

My personal peeve against myself is program hopping.

Oh my…I hope KB comes out soon AFTER I master tacfit ROPE and the entire Tacfit series….

Hmmm…Or I’ll have to chastise myself for program hopping again…


Blaise October 1, 2010 at 6:58 am

This is fabulous! LIke, Bill, I try to resist program hopping. I get to a point in a particular program, then I have to start all over again because of overuse injuries. Looking forward to more of this. Could be an excuse for me to join the kettlebell movement.


jesse October 1, 2010 at 7:36 am

Without a doubt the TGU, or Turkish Get UP, followed by the swing. I also love the goblet squat and tactical lunge. I’m excited to see what Coach Sonnon has coming out.


Joanna October 1, 2010 at 7:37 am

Hello Scott

I have been teaching Kettlebells for 2 1/2 years. Always looking for more moves that are safe and science structured. Thank you, I tried it and liked the move. Lookiing forward to finding out more about your teaching and programs. I was also trained by a Russian. Very intense person.

RKC Joanna


Daniel Bengtsson October 1, 2010 at 8:43 am

Another great workout from the Great Sonnon. He is one of the few guys I have total respect and admiration for in the “bodybuilding” community.
I am doing Tacfit Commando 1 week, then I do the Mass Assault the second week. This I keep alternating and then I take a week off every 2 months or so. I don’t know if this a good system but I am freakin’ growing out of my skin!
Thank you coach Sonnon!


williamg October 1, 2010 at 9:22 am

love this info scott ! as always first rate.. and also i had a chance to meet and train with shane and now john sifferman. your organization breeds excellence. iam very excited about this program as i love kettlebells…


arturo miranda October 1, 2010 at 10:09 am

gran tecnica fortalece todo el core asi como erector espinal.


Scott Kinney October 1, 2010 at 12:58 pm

The kettlebell exercises that I’ve spent the most time with in various training evolutions are:
LCCJ, snatch, swings (HTH and heavy 2-handed), and a really elaborate version of the Turkish get-up that includes a side plank, star, sit-through and arm-bar.

I’m going to practice this 1/2 swingblade for a little bit (not train with it , just learn it.) I haven’t really touched my kettlebells since starting TacFit Commando.


Mike October 1, 2010 at 1:16 pm

I saw this video late last night. I could not sleep so I grabbed a 53 and headed out side. Driving at work to day every time I turned the wheel I felt it! Thanks!


Pete October 1, 2010 at 1:29 pm


I really like the looks of this exercise, but I have a question: could this be done with a clubbell? What I am thinking is that if my right leg is forward, I would have my right hand on the handle, left hand holding the barrel–could that work if I use a heavy enough clubbell?

Thanks for all your efforts that you so graciously share.



admin October 1, 2010 at 2:14 pm

Pete, yes, I originally created it for Clubbell training.
Who Dares Wins,
Scott Sonnon


Pete October 1, 2010 at 7:18 pm


Thanks for the reply, and thanks again for sharing your training with the world.



Attila October 1, 2010 at 1:39 pm

Excellent video, as always from coach Sonnon. But why does the link saying “TacFit Commando” redirect me to


Jo October 1, 2010 at 3:00 pm

Wahoo! Haven’t done anything with kettlebells before but this has got me ramped. Think I’ll have to get some quick. Thanks again, Scott, for more great work.


Teresa Patos October 1, 2010 at 11:48 pm

Hey Scott
You’re truly an inspiration ye ye!!.
Where can I buy this kettlebell in Sydney Australia.
Hope its not too expensive.


Steve October 2, 2010 at 11:24 am

Awesome stuff Scott. I eagerly await a full body workout integrated with the body weight stuff in TACFIT. I love it. The guys at the Fire Station all are on board, we can see the benefits connected to our job. Aloha from Hawaii brother!


Todd Stark October 2, 2010 at 12:44 pm

Scott, congratulations on your recent performance. Looking forward to seeing how you integrate the kettlebell into Tacfit Commando. I’m also interested in your thoughts on the different roles of kettlebells vs. clubbells in strength training. Best, Todd.


Beverly October 3, 2010 at 11:11 am

Mmmmm. . .I love kettlebells. I love Tacfit. This program sounds yummy–my favorite things. I like swings and TGUs–very basic but oh so practical. Looking forward to it, Scott. Thanks!


Wendy October 3, 2010 at 2:39 pm

I love this move Scott – fantastic rotational move. I can’t wait to put it into a client workout! Thanks.


Bill Scott October 3, 2010 at 10:32 pm

This looks like it it would be an excellent drill for traditional karate (e.g., Shotokan) practitioners!


SHAKA October 5, 2010 at 11:01 am

Nice move Scott! How many sets and reps on each side???? thanks!


Nenad December 1, 2011 at 3:59 am

Hi, I have a problem. Just paid for the program – got a confirmation email – but was not directed to the website with downloads. Nor did I get another email with an instruction on how to go to that page.
Please, help.


Carr Baldwin July 17, 2018 at 4:48 am

Over the years I’ve purchased several of your programs and have been favorably impressed with all of them. I tend to alternate between the TacFit and Kettlebell programs. At this time I am mid-way through the recruit level of the Kettlebell. At 81 years of age, a 15# kettlebell is heavy enough for me. I need about a day between routines for recovery. I’ve introduced your programs to several people who considered themselves in shape and all of them dropped out before finishing.
I have heard about a Russian military group which specialized in using garden spades for hand to hand combat. I have not been able to find anything about them. I assume it was during WW I in trench warfare. I was wondering if you might be able to locate source where I might find out more about them.
Keep up up the good work.
Carr Baldwin


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