Hands has no role here. Jimmy Sonni, managing editor at Huffington Post and author of a great biography on Cato, keeps a kettlebell by his desk for GtG-ing. Do not worry about burning out. Stick to the basic blueprint of shoulders above hips and hips above knees with a well-maintained spine, and adjust the position to suit you. Please read the submission guidelines here. I went down about halfway with the bar, but I didn’t come back up. Do maximally powerful sets of 5 reps on the minute. Like many powerlifters, I dismissed kettlebells outright, because…, “How can something that only weighs 48kg do anything for me?”. Please read the submission guidelines here. Things are once again looking good for the 1,000lbs-plus deadlift! Internet battles have raged and friendships have been lost all over the quest for the “perfect” swing. This process is detailed in the multi-phase, multi-mechanism “Strong!” program. Neither exercise causes my knee any bother. Do not hyperextend, but simply remain planked and straight with glutes AND abs contracted AND your shoulders remaining actively connected to the body. And now that this question of the ages has been answered, you can find an SFG in your area and prepare for an SFG User Course or SFG Certification. While I haven’t pulled over 1,000lbs for quite a while, I’m getting close again. First of all, I agree with what you posted and like Steve's question. Program. (Note: the inner part of the forearms will be hitting very high in the groin and pointing behind you — not at the ground.). Enter the kettlebell swing. Currently, I GtG with pull-ups and kettlebell swings. Max power alactic work with aerobic recovery is the key to the plan’s success. You are 5’ 9” but your friend is 6’ 5”. Slowly let the arms come down until the inside of the upper arm makes contact with your ribs, and then begin the hip hinge to the loaded or eccentric position. I have to wonder when that started to happen, but at least now I know what to work on. Kettlebell swing, snatch a pozice krku. This activates the lats (latissimus dorsi for the anatomy police) and connects the upper body to the hips via the thoracolumbar fascia and increases your stability and power. It looks like you pull conventional so it may not be as much of a transfer for you. You’ll also get a simple, yet highly effective program for ramping up your strength quickly on those three lifts. As one of those people with some “structural variation,” I found this very helpful and informative (not to mention reassuring)! Kettlebells and Deadlifts Go Together Like Vodka and Pickles, Heads Up! MY KETTLEBELL SWING PROGRAM. Tremendous amount of variation (repeated on purpose). Why to swing in bare feet or minimalist shoes…learning to anchor into the ground (heeled shoes also shift balance and can be … KB going up: Really use heavy force and thrust your hip forward to reach a perfect veritical plank. Once the hips finish their extension, then the arms come off of the ribs (“blown off the ribs” by the wave of power from the hip extension) and ultimately extend straight from the shoulders. The great thing about the deadlift and the swing is that the amount of knee bend is significantly less than on a squat. The Neck Position in Kettlebell Swings and Snatches, Simple & Sinister Training for Kettlebell Sport Athletes, Hard Style Training Principles Across Karate and Kettlebells, Posture: An Easy Way to Up Your Performance, Strength Training Will Get You Far – Even a Half Marathon, https://www.youtube.com/watch?v=X58ZHV3og2s, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test. This video is about the one-arm swing, specifically: https://www.youtube.com/watch?v=X58ZHV3og2s. We see it every day but sometimes fail to adjust the blueprint to it. reapat. Do his co-workers think he’s a weirdo? Throw in some two-hand swings and you have a program that’ll make you truly STRONG. Part 2. Please consider uploading one for feedback at the Discussion Forum: http://www.strongfirst.com/community/. It helped make my swing crisper. If you feel like your clean or snatch is "off," go back and make sure your swing is efficient. Nikki, that 50 second video is gold. Knee caps pulled up. Exhale with a hiss at the top. (Compare all the guys who’ve squatted over 1,200lbs and you’ll see what I mean.). Now, begin the hip extension, returning to fully-extended hips (glutes tight) and standing tall. T he kettlebell swing is a deceptively complex exercise. I recently deadlifted 380kg in the gym for a double. Heads Up! Clean a 6-8RM kettlebell once and press it 5 times with your left. The explosive nature of the swing means it’s pretty easy to recover from. The back is neutral. An individual with a history of a car accident and surgery on his or her lower back may be hesitant to learn the hip hinge whereas someone who has never been injured may jump right in without hesitation. Thanks for this post! Shoulders above hips, hips above knees, with a well-maintained spine. Of the great unsettled debates to plague humanity over the ages, the question of whether a perfect kettlebell swing form/technique exists would certainly be among them. Of course it did! that cue to get the arms connected to the ribs is magic – i had been having a tough time with my 1H swings getting symmetrical at the top – i couldn’t get the working shoulder back in line with the non working shoulder, so my shoulder line was at an angle to my hips – i knew in the long term this would potentially create a problem – this cue to stick the arm to the ribs has effectively fixed that flaw in my technique – thanks Brett. autor: StrongFirst.cz | Dub 9, 2019 | StrongFirst články, StrongFirst programy. Welcome to the official YouTube channel of StrongFirst, a community dedicated to strength. Perform the exercise several times a day at low reps. Hip has no role here. The power swing emphasizes the key components of the perfect swing - sitting back and loading the hips, connecting with the kettlebell, and combining centers of gravity, as a strong hike pass and perfect control are essential after the initial swing. The Kettlebell Alternative. Great article. Perfektní kettlebell swing je tvůj swing. We have kettlebell videos that can show you the proper form, but a trainer will be able to specifically show you what you can improve upon as well as how to avoid injury. There are numerous articles on Breaking Muscle describing the benefits of the Hardstyle kettlebell swing. Strength starts with the kettlebell.And the kettlebell starts with StrongFirst. Or, you can do many things and become a Jack of All Trades and Master of None. 10×10 First of all, I … Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals). Thanks for posting it. add lbs That's right: The kettlebell swing isn't really about the kettlebell. Great article. As you stated, the Kettlebell Swing is one, if not the most effective, hip hinge power movement. Long story short, I had to have surgery. Recently, my group all traveled the Rite of Passage. Stand tall with your arms extended straight out from your shoulders with your hips extended. I prefer the first option. Your structure and movement ability may influence how this looks, but two particular extremes are counterproductive and should be avoided: The vertical tibia requirement is an intention and not a reality for many people. A kettlebell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. Start off doing it once a week, then increase to two or three times a week on non-consecutive days. Basically, try to bring your armpit “down” to your hip without getting shorter during the eccentric phase of either exercise but realize that once you finish the drive to hip extension, the arms will come off of the ribs (otherwise it looks like Frankenstein trying to swing a kettlebell). Kettlebell Presses and Pullups Set a timer to beep every 8min. What should happen with the shoulders at the top of the swing? A basic blueprint of the hip hinge is well described in the picture below. Secondly, to figure this out you need a Physics Nerd to figure it out. The spotters had to help me. Sadly, far fewer swings have been swung than arguments held, but that is another story. via YouTube Capture #coachkaren Www.coachkarensmith.com #strongfirst #girlsgonestrong I then benched 290kg and pulled 440kg. Those dancers that practiced … As an assistance exercise for the deadlift it is amazing. The back is neutral. This lesson covers the Double Swing, the Double High Pull, the Double Push Press, the Double Snatch, the Double Jerk, and the Double Clean and Jerk. Grab your kettlebell with a two-handed overhand grip. So much so that it is estimated that upward of 40% of the population has a hip structure that falls outside of previously held “norms.”. Start with 48kg for 5 sets of 5 reps. Increase work capacity until I was fit enough to do them on the minute every minute; Add a set whenever I could until I was up to 10 sets of 5 reps. Then add a rep whenever I could until I hit 10 x 10. The next day, my left knee blew up like a balloon. I called 520kg on the squat at the WPC world powerlifting championships, but one side got loaded as if I’d called 560kg. Set your timer for 20 minutes. Sure, but good luck comfortably swinging a 48kg dumbbell ? GREAT article! No big deal. It’s kinda weird. Novices – remember to lean the bell backward slightly. 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