Let’s first look at swing-focused workouts. Heads Up! 1. As noted in the above picture start to swing up by snapping your hips forward. via YouTube Capture #coachkaren Www.coachkarensmith.com #strongfirst #girlsgonestrong We will break each of those down a bit as we move along, but once the basic blueprint of this exercise called a kettlebell swing is tailored to you, we can begin the quest to find that perfect swing. [KETTLEBELL SNATCH TIP] Taming the arc during the drop “Casting” or tossing the kettlebell out of the top position is a common issue. 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. This will let the hands and KB flying as soon as hips are straightened. Strength starts with the kettlebell.And the kettlebell starts with StrongFirst. Are there any errors in the following two statements? 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. 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. Achieve the lockout position and initiate the drop by trying to reconnect the upper arm to the ribs as soon as possible and remind yourself that there is a “wall” about two feet in front of you. While I haven’t pulled over 1,000lbs for quite a while, I’m getting close again. Kettlebell swing, snatch a pozice krku. And it’ll give you a vice like grip. The first rep is the most important rep…everything flows from that first rep, both good and bad. 2. 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. I then stopped for two reasons. The breathing is also in rhythm, with a sharp inhale at the bottom/loaded position and a sharp exhale at the top. Set your timer for 20 minutes. Of course, the swing on its own won’t give you an outstanding deadlift. A quick list of advantages might show why it is written about so often: 1. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. An individual that has never “lifted weights” before may have no concept of what a hip hinge is, whereas an experienced powerlifter will know the hip hinge immediately. Recently, my group all traveled the Rite of Passage. This video is about the one-arm swing, specifically: https://www.youtube.com/watch?v=X58ZHV3og2s. https://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest When it beeps, start your press set. KB going up: Really use heavy force and thrust your hip forward to reach a perfect veritical plank. I never tire of the Brett Jones voice! Do a warm up if this is done first thing in the morning. Kettlebell STRONG! Structure matters. (Note: the inner part of the forearms will be hitting very high in the groin and pointing behind you — not at the ground.). autor: StrongFirst.cz | Dub 9, 2019 | StrongFirst články, StrongFirst programy. Hip ‘plays chicken’ goes out of the way as the hands comes close to it. And here’s the thing to remember: you can get very good at a small number of things if you practice them regularly and stick to a proven plan. Or more accurately: there is a perfect swing technique for you. Fabio Zonin told me about his recent Italian study with ballet dancers. 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). thanks so much…can’t wait to share it! I don’t get the transition between the first step of the program… [Start with 48kg for 5 sets of 10 reps] to the third step [Add a set whenever I could until I was up to 10 sets of 5 reps]. I’ve never touched those weights in the gym before. We see it every day but sometimes fail to adjust the blueprint to it. Hip has no role here. I ripped the bell off the floor and started snatching. Please read the submission guidelines here. Entire body tight as one piece of wood at the top. Increase the kettlebell size and repeat. It looks like a simple movement, but it works a lot of different areas – your glutes, hamstrings, abs, hips, lats and grip.When you’ve got that many moving parts, it’s important to make sure you’re doing the exercise correctly. Kettlebell swing sendvič: Vybuduj svaly, zbav se tuku, ušetři čas. I prefer the first option. Practice this as an “air swing” and look for that rhythm during your full-speed kettlebell swing. Drop, switch hands, clean with your right, and do your 5 presses. Since you, like most people, are probably accustomed to thinking in terms of moving weight, it may be difficult to grasp this at first. Right now I’m swinging the 92kg kettlebell for 10 sets of 10 reps, on the minute, every minute. The back is neutral. Those dancers that practiced … One quick hint: don’t let the press dictate kettlebell selection, especially with women. Short torso, long torso, short arms, long arms (is it just me or am I bordering on a Dr. Seuss story here), short legs, long legs, and any of these in every combination possible will impact how the blueprint is adjusted. Select a kettlebell you can perfectly and powerfully swing for 15-20 reps (your choice of one-arm or two-arm swing). I’ll let that sink in for a moment. Neither exercise causes my knee any bother. Great article! Honestly? Exhale with a hiss at the top. KB resting in the air for a moment. Or, you can do many things and become a Jack of All Trades and Master of None. Do maximally powerful sets of 5 reps on the minute. But, sooner or later – you have to do some deadlifts. Před pár lety se z vědeckého světa vynořila zvláštní idea: hmyzí hlava/hlavohruď. The Kettlebell Alternative. 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. Based on these observations, the “man-maker” kettlebell drill provided a metabolic challenge of sufficient intensity to increase o 2 max. The Strong! EN: http://www.strongfirst.com/solid-simple-sinister/CZ: http://www.strongfirst.cz Smart, funny (even better with an in-person deadpan delivery) and just downright great information. He is also a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Do not worry about burning out. First of all, I agree with what you posted and like Steve's question. Kettlebell instruktorka Missy Beaver již léta vkládá sety swingů mezi sety všecho ostatního. Everything — to the degree of foot turnout — is adjusted to the individual. Keep your spine neutral. Stand tall with your arms extended straight out from your shoulders with your hips extended. It’s kinda weird. 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. I would think/hope so! I am here to say once and for all that, yes — a perfect swing form/technique does exist. autor: StrongFirst.cz | Říj 19, 2017 | StrongFirst články. An SFG Kettlebell Instructor candidate performs a 2-hand kettlebell swing for correction/critique...Standards to look for:1. Muscle Activation During Kettlebell Swings. Traditional Russian Two Handed KB Swing Form. There are numerous articles on Breaking Muscle describing the benefits of the Hardstyle kettlebell swing. Which brings me nicely to the second tip, rhythm. Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing. The next day, my left knee blew up like a balloon. Sadly, far fewer swings have been swung than arguments held, but that is another story. Do not hyperextend, but simply remain planked and straight with glutes AND abs contracted AND your shoulders remaining actively connected to the body. Discussion. add lbs This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. 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. Start off doing it once a week, then increase to two or three times a week on non-consecutive days. Grab your kettlebell with a two-handed overhand grip. Seven swings will take about 10 seconds; rest for the remainder of the time. AG, you do want to resist the bell pulling you (your arms, your shoulders) forward… but that does not mean you should push your chest out. I noticed the same thing– maybe it is 5×5 to start? As one of those people with some “structural variation,” I found this very helpful and informative (not to mention reassuring)! I know there are many excellent exercises you can do with a kettlebell, but I have stuck to the two-hand swing. The spotters had to help me. Learn more about ‘The Big 3’ in Andy Bolton’s new book. via YouTube Capture #coachkaren www.coachkarensmith.com #strongfirst #girlsgonestrong #kbworkouts Great article. Kettlebell Presses and Pullups Set a timer to beep every 8min. I then benched 290kg and pulled 440kg. This has given me 3 huge benefits: Needless to say – all good things if you’re chasing a bigger deadlift! add some lbs to dumbell I called 520kg on the squat at the WPC world powerlifting championships, but one side got loaded as if I’d called 560kg. I did 20 with my right arm, did a swing exchange, did 20 with my left, did another swing exchange, then did about 10 and felt something really, awfully bad on my right hand. You’ll also get a simple, yet highly effective program for ramping up your strength quickly on those three lifts. 5×10 MY KETTLEBELL SWING PROGRAM. Enter the kettlebell swing. (Feels like the weight of the Earth on your back in case you’re wondering.) I figured it was too risky, and kind of a waste of time because squat records have been bastardized by slack judging. Note the shin angle. A basic blueprint of the hip hinge is well described in the picture below. I found these tips from the S&S book when I read it again. People are usually skeptical when I ask them to bend their knees more during their kettlebell deadlift or swing, but that skepticism fades when they feel how much more powerful their swing becomes. Please read the submission guidelines here. To be honest – 400kg for a double felt like it was there. Why to swing in bare feet or minimalist shoes…learning to anchor into the ground (heeled shoes also shift balance and can be … Question: Or so I thought, until I became friends with Pavel. Should one resist the force of the swing and pull the shoulders back (engaging the lats and pushing chest out) or should the shoulders be relaxed and allow the force of the swing to pull them forward? To generate tension in the kettlebell front squat, the alignment of the pelvis is critical. (Compare all the guys who’ve squatted over 1,200lbs and you’ll see what I mean.). Great piece! By Pavel Tsatsouline, ChairmanSpeaks 1,000-pound deadlifter Andy Bolton:“The [kettlebell] swing is a great developer of ... Several months ago, I wrote how a girevik should go about converting the posterior chain strength he or she has built wi... Did you suddenly decide to compete in the TSC and realize your deadlift is not where it needs to be?All is not lost. The two-hand version. Thanks again for a great article. The explosive nature of the swing means it’s pretty easy to recover from. In my new book – The Big 3 – I explain exactly how to perform your deadlifts, squats, and bench presses correctly. Perform the exercise several times a day at low reps. It looks like you pull conventional so it may not be as much of a transfer for you. Max power alactic work with aerobic recovery is the key to the plan’s success. Thank you so much, Brett. The ability to keep the shins vertical (another way of saying vertical tibia) is highly dependent on structure, and an individual should not give up the stability of their spine in order to achieve the intended “vertical shin.”. Think that helped my deadlift? Fantastic article, I learned a lot! GREAT article! Tremendous amount of variation (repeated on purpose). Inhale as you come down and/or at the bottom. Our quest begins with a basic blueprint of the exercise. Program. If you’re wondering how frequently you should do this workout – here’s your answer: Give it a try (starting with a size of kettlebell appropriate to your strength level). No big deal. Knee caps pulled up. I am pretty sure this is a typo, but “..the ability to keep the shins vertical (another way of saying vertical tibia) is highly dependent on structure, and an individual should give up the stability of their spine in order to achieve the intended “vertical shin”. Start up at 5×10 with the same dumbell work up to 10×10 The first was conducted by Stu McGill and Leigh Marshall (4) and was published in January 2012, the second by Kreutzfeldt Zebis and colleagues (5) and was published ahead of print in July 2012. It trains the commonly weak posterior chain muscles (glutes, hamstrings) like no other exercise, and it strengthens the core.It’s hard to argue with the swing’s standing… But as good as the swing is as a kettlebell exercise, I believe the snatch actually surpasses it. Things are once again looking good for the 1,000lbs-plus deadlift! Holding two heavy kettlebells requires focus, a strong upper body, and strong legs. Nikki, that 50 second video is gold. Do you think you will need to adjust the seat and mirrors? 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. Part 2. I went down about halfway with the bar, but I didn’t come back up. On one heavy workout, one of our females just picked up a 28kg kettlebell and did five minutes of swings. Secondly, to figure this out you need a Physics Nerd to figure it out. There is a perfect swing for you and your individual structure and history. I have to wonder when that started to happen, but at least now I know what to work on. Squatting those kinds of weights built tremendous strength in my entire back, glutes, quads, and hammies. What should happen with the shoulders at the top of the swing? Do it at the end of your strength training sessions or on your off days. Of course it did! Happy swinging! (Unsurprising.) Your goal is to do as many sets of swings as you can, with perfect form, in that time. The swing in its simplest explanation is a dynamic hip hinge. The foundational exercise for all other kettlebell lifting. Shoulders above hips, hips above knees, with a well-maintained spine. There are three different training cycles within the “Strong!” program. T he kettlebell swing is a deceptively complex exercise. Thanks for posting it. This one adjustment to your kettlebell swing makes *all* the difference for your back. The Kettlebell Swing is the most important kettlebell exercise of all but also the one that most people struggle to master.. Kettlebell swings are based on the deadlift movement pattern and hit almost every muscle in the body especially those of the posterior chain resulting in a stronger back and hips.. 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. If you feel like your clean or snatch is "off," go back and make sure your swing is efficient. I recently deadlifted 380kg in the gym for a double. Do his co-workers think he’s a weirdo? Welcome to the official YouTube channel of StrongFirst, a community dedicated to strength. 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. Teď když byla ona věčná otázka konečně zodpovězena, můžeš si najít SFG instruktora andebo StrongFirst Gym ve svém okolí a připravit se na jednodenné SFG kurz anebo SFG certifikaci. Thanks, Mike Wille for pointing me this reading! That’s been my quest, find my perfect swing. T he kettlebell swing is widely regarded as the king of all kettlebell exercises. It’ll make your deadlift muscles strong. As you stated, the Kettlebell Swing is one, if not the most effective, hip hinge power movement. Below is a picture of Pavel swinging from several years ago. The premise of Kettlebell STRONG! Hold that lockout much longer than you think. 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. Structure is interesting, and we as a species have a tremendous amount of variation in ours. 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. And I’ve done that and worked all the way up to the 92kg kettlebell. A few years ago, a strange idea emerged from the clinical world: the insect head. And it was fast. The only part of your body th... "Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surel... Brett Jones is StrongFirst’s Director of Education. Performing kettlebell swings at a self-determined pace for 12 minutes, attempting to complete as many swings as possible during that time, maintained subjects' HR and o 2 at an average of 87 and 65% of their respective maxima. Grab the floor with your toes and tighten your legs. The Neck Position in Kettlebell Swings and Snatches, 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, Stronger lower back, glutes, and hamstrings, Increase work capacity until I was fit enough to do them on the minute every minute. In fact, when I pulled 1,003lbs, I had only gone up to 770lbs in the gym on my competition-style deadlifts. Now, begin the hip extension, returning to fully-extended hips (glutes tight) and standing tall. It got me thinking, so I decided to record myself doing some swings. Way over 500kg. The back is neutral. Throw in some two-hand swings and you have a program that’ll make you truly STRONG. 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. First of all, I … Great article. During SFG Courses and Certifications, we make a big deal about getting the arms connected to the ribs during the kettlebell deadlift and swing. Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals). Turns out my shoulders are coming down to about even with my hips. Imagine getting in a friend’s car. Should it read “the individual SHOULDN’T give up the stability….” If I am incorrect, please explain. Thoughts, sir? I’d be curious to know if you do any double bell work such as double 48’s for example? 10×10 (40kg heavier than it should have been). Internet battles have raged and friendships have been lost all over the quest for the “perfect” swing. I think there a guy on this site that could break it down. Měj na paměti, že “dokonalý” kettlebell swing je plynulý, atletický, výbušný – a jeho provedení musí sedět konkrétnímu jedinci. What’s the best method to go from 5×10 to 10×5? Pavel introduced me to this exercise several years ago. Long story short, I had to have surgery. On workouts 4 through 6, you're repeating workouts 1 through 3 so aim for more explosive swings, or more total sets if you struggled to keep up the first time around. reapat. See full instructions on how to do a russian kb swing correctly. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. Every history and individual brings something different to the kettlebell swing and this should be accounted for when teaching it. If ... By Jason Marshall, SFG Team Leader, StrongFirst Deadlift Team Captain"Eumastas the son of Critobulus lifted me from the ... Kettlebells and Deadlifting: A Match Made in Heaven? Hands has no role here. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. Remember that a “perfect” kettlebell swing is smooth, athletic, and powerful — and tailored to the individual. 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. Kettlebells and Deadlifts Go Together Like Vodka and Pickles, Heads Up! Abs tight and tight. Jimmy Sonni, managing editor at Huffington Post and author of a great biography on Cato, keeps a kettlebell by his desk for GtG-ing. But sometimes fail to adjust the blueprint to it makes * all * the difference your... 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