When I deadlifted 1,003lbs — and then followed it up a few years later with a pull of 1,008lbs — I was squatting extremely heavy. Everything — to the degree of foot turnout — is adjusted to the individual. 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.. 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. Right now I’m swinging the 92kg kettlebell for 10 sets of 10 reps, on the minute, every minute. I called 520kg on the squat at the WPC world powerlifting championships, but one side got loaded as if I’d called 560kg. Those dancers that practiced … Grab your kettlebell with a two-handed overhand grip. Smart, funny (even better with an in-person deadpan delivery) and just downright great information. This video is about the one-arm swing, specifically: https://www.youtube.com/watch?v=X58ZHV3og2s. Perfektní kettlebell swing je tvůj swing. Inhale as you come down and/or at the bottom. Entire body tight as one piece of wood at the top. The back is neutral. Now that we have a blueprint and know to adjust it to the individual, I have a couple of additional tips for you: lats and rhythm. 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). 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. 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. The spotters had to help me. I’d be curious to know if you do any double bell work such as double 48’s for example? I then benched 290kg and pulled 440kg. Great article. Hip has no role here. 5×10 Throw in some two-hand swings and you have a program that’ll make you truly STRONG. 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. is that you can get brutally strong with one pair of kettlebells by repeatedly performing one compound exercise well—the Clean and Press.. Remember that a “perfect” kettlebell swing is smooth, athletic, and powerful — and tailored to the individual. Měj na paměti, že “dokonalý” kettlebell swing je plynulý, atletický, výbušný – a jeho provedení musí sedět konkrétnímu jedinci. (40kg heavier than it should have been). 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. Since you, like most people, are probably accustomed to thinking in terms of moving weight, it may be difficult to grasp this at first. Kettlebell swing, snatch a pozice krku. Fortunately, I eventually decided to start experimenting with kettlebells, and the results have been pretty damn good. 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. Happy swinging! Knee caps pulled up. 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]. It’ll build your work capacity. The premise of Kettlebell STRONG! https://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest Do you think you will need to adjust the seat and mirrors? Před pár lety se z vědeckého světa vynořila zvláštní idea: hmyzí hlava/hlavohruď. Abs tight and tight. 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. Our quest begins with a basic blueprint of the exercise. 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. I think there a guy on this site that could break it down. Squatting those kinds of weights built tremendous strength in my entire back, glutes, quads, and hammies. A quick list of advantages might show why it is written about so often: 1. Start up at 5×10 with the same dumbell work up to 10×10 MY KETTLEBELL SWING PROGRAM. Kettlebell swing sendvič: Vybuduj svaly, zbav se tuku, ušetři čas. The back is neutral. 10×10 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. Set your timer for 20 minutes. Strength starts with the kettlebell.And the kettlebell starts with StrongFirst. Currently, I GtG with pull-ups and kettlebell swings. GREAT article! But, sooner or later – you have to do some deadlifts. Are there any errors in the following two statements? There is a rhythm to the swing. The two-hand version. (Note: the inner part of the forearms will be hitting very high in the groin and pointing behind you — not at the ground.). Max power alactic work with aerobic recovery is the key to the plan’s success. 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. Kettlebell Presses and Pullups Set a timer to beep every 8min. Thoughts, sir? Grab the floor with your toes and tighten your legs. I never tire of the Brett Jones voice! Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals). 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. It got me thinking, so I decided to record myself doing some swings. Welcome to the official YouTube channel of StrongFirst, a community dedicated to strength. A few years ago, a strange idea emerged from the clinical world: the insect head. There are numerous articles on Breaking Muscle describing the benefits of the Hardstyle kettlebell swing. 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. Thanks for this post! I went down about halfway with the bar, but I didn’t come back up. It looks like you pull conventional so it may not be as much of a transfer for you. Muscle Activation During Kettlebell Swings. add some lbs to dumbell If you feel like your clean or snatch is "off," go back and make sure your swing is efficient. Do maximally powerful sets of 5 reps on the minute. Kettlebell STRONG! Why to swing in bare feet or minimalist shoes…learning to anchor into the ground (heeled shoes also shift balance and can be … T he kettlebell swing is a deceptively complex exercise. Do not worry about burning out. There is a perfect swing for you and your individual structure and history. In fact, when I pulled 1,003lbs, I had only gone up to 770lbs in the gym on my competition-style deadlifts. Do it at the end of your strength training sessions or on your off days. 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. Start off doing it once a week, then increase to two or three times a week on non-consecutive days. Kettlebell instruktorka Missy Beaver již léta vkládá sety swingů mezi sety všecho ostatního. While I haven’t pulled over 1,000lbs for quite a while, I’m getting close again. That’s been my quest, find my perfect swing. One quick hint: don’t let the press dictate kettlebell selection, especially with women. The first rep is the most important rep…everything flows from that first rep, both good and bad. 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. Nikki, that 50 second video is gold. I’ll let that sink in for a moment. Select a kettlebell you can perfectly and powerfully swing for 15-20 reps (your choice of one-arm or two-arm swing). Which brings me nicely to the second tip, rhythm. Kettlebell swing Start with your legs a little bit over shoulder with apart, kettlebell resting in between your legs, spine neutral, core engaged. History includes injury history and exercise history and can impact exercise selection and execution. via YouTube Capture #coachkaren www.coachkarensmith.com #strongfirst #girlsgonestrong #kbworkouts As an assistance exercise for the deadlift it is amazing. A kettlebell workout routine can be a great way to bring your strength and power to the next level. reapat. Structure matters. Thanks, Mike Wille for pointing me this reading! Internet battles have raged and friendships have been lost all over the quest for the “perfect” swing. During this phase, rest 90 seconds between sets. Two excellent studies have been published on muscle activation during the kettlebell swing. You are 5’ 9” but your friend is 6’ 5”. First of all, I … Way over 500kg. EN: http://www.strongfirst.com/solid-simple-sinister/CZ: http://www.strongfirst.cz As noted in the above picture start to swing up by snapping your hips forward. Below is a picture of Pavel swinging from several years ago. 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”. Heads Up! 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. Kettlebells and Deadlifts Go Together Like Vodka and Pickles, Heads Up! An SFG Kettlebell Instructor candidate performs a 2-hand kettlebell swing for correction/critique...Standards to look for:1. Every history and individual brings something different to the kettlebell swing and this should be accounted for when teaching it. See full instructions on how to do a russian kb swing correctly. I ripped the bell off the floor and started snatching. 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. You’ll also get a simple, yet highly effective program for ramping up your strength quickly on those three lifts. 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.”. The explosive nature of the swing means it’s pretty easy to recover from. It’s kinda weird. Keep your spine neutral. When it beeps, start your press set. We see it every day but sometimes fail to adjust the blueprint to it. Or so I thought, until I became friends with Pavel. Question: Note the shin angle. Turns out my shoulders are coming down to about even with my hips. 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. The Strong! 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. Or, you can do many things and become a Jack of All Trades and Master of None. Holding two heavy kettlebells requires focus, a strong upper body, and strong legs. Recently, my group all traveled the Rite of Passage. Stand tall with your arms extended straight out from your shoulders with your hips extended. Imagine getting in a friend’s car. thanks so much…can’t wait to share it! Hip ‘plays chicken’ goes out of the way as the hands comes close to it. Thank you, Brett, for writing this article! Do his co-workers think he’s a weirdo? Clean a 6-8RM kettlebell once and press it 5 times with your left. Based on these observations, the “man-maker” kettlebell drill provided a metabolic challenge of sufficient intensity to increase o 2 max. Learn more about ‘The Big 3’ in Andy Bolton’s new book. Of course it did! Please consider uploading one for feedback at the Discussion Forum: http://www.strongfirst.com/community/. 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. Pavel introduced me to this exercise several years ago. There are three different training cycles within the “Strong!” program. In my new book – The Big 3 – I explain exactly how to perform your deadlifts, squats, and bench presses correctly. Structure is interesting, and we as a species have a tremendous amount of variation in ours. Fantastic article, I learned a lot! 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? 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. Fabio Zonin told me about his recent Italian study with ballet dancers. 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. StrongFirst’s Founder and Chairman, Pavel Tsatsouline, has been developing and refining our kettlebell curriculum and training methodology for well over a decade. autor: StrongFirst.cz | Dub 9, 2019 | StrongFirst články, StrongFirst programy. It should create more/different challenges that you could possibly benefit from. I am here to say once and for all that, yes — a perfect swing form/technique does exist. 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). As one of those people with some “structural variation,” I found this very helpful and informative (not to mention reassuring)! via YouTube Capture #coachkaren Www.coachkarensmith.com #strongfirst #girlsgonestrong If perfection is found when there is nothing more to take away, then Simple & Sinister is much closer to it than the... Me: “You need to keep your abs tight. What’s the best method to go from 5×10 to 10×5? I recently deadlifted 380kg in the gym for a double. I found these tips from the S&S book when I read it again. 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. The swing in its simplest explanation is a dynamic hip hinge. Novices – remember to lean the bell backward slightly. And I’ve done that and worked all the way up to the 92kg kettlebell. 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? Part 2. Now, begin the hip extension, returning to fully-extended hips (glutes tight) and standing tall. 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.”. To be honest – 400kg for a double felt like it was there. Like many powerlifters, I dismissed kettlebells outright, because…, “How can something that only weighs 48kg do anything for me?”. Enter the kettlebell swing. I prefer the first option. As you stated, the Kettlebell Swing is one, if not the most effective, hip hinge power movement. Think that helped my deadlift? Long story short, I had to have surgery. [KETTLEBELL SNATCH TIP] Taming the arc during the drop “Casting” or tossing the kettlebell out of the top position is a common issue. Secondly, to figure this out you need a Physics Nerd to figure it out. (Unsurprising.) Thanks, Chief! 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. If you only had time to do one kettlebell exercise then kb swings would be a fine choice. A kettlebell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. The next day, my left knee blew up like a balloon. Drop, switch hands, clean with your right, and do your 5 presses. Please read the submission guidelines here. 2. It’ll make your deadlift muscles strong. Practice this as an “air swing” and look for that rhythm during your full-speed kettlebell swing. I thought you would start out at 5×5, work up 10×5, then work up to 10×10. Do not hyperextend, but simply remain planked and straight with glutes AND abs contracted AND your shoulders remaining actively connected to the body. 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. 1. Program. Jimmy Sonni, managing editor at Huffington Post and author of a great biography on Cato, keeps a kettlebell by his desk for GtG-ing. Hold that lockout much longer than you think. I figured it was too risky, and kind of a waste of time because squat records have been bastardized by slack judging. Neither exercise causes my knee any bother. I then stopped for two reasons. Thanks for posting it. Seven swings will take about 10 seconds; rest for the remainder of the time. Sure, but good luck comfortably swinging a 48kg dumbbell ? Please read the submission guidelines here. 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). This will let the hands and KB flying as soon as hips are straightened. (Compare all the guys who’ve squatted over 1,200lbs and you’ll see what I mean.). To generate tension in the kettlebell front squat, the alignment of the pelvis is critical. KB resting in the air for a moment. 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. A basic blueprint of the hip hinge is well described in the picture below. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. During SFG Courses and Certifications, we make a big deal about getting the arms connected to the ribs during the kettlebell deadlift and swing. That's right: The kettlebell swing isn't really about the kettlebell. 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. At first they did, but now they don’t give it a second thought. I noticed the same thing– maybe it is 5×5 to start? We both instantly realized that my body mechanics on the swing were virtually identical to my deadlift mechanics. Do a warm up if this is done first thing in the morning. What should happen with the shoulders at the top of the swing? Let’s first look at swing-focused workouts. Of course, the swing on its own won’t give you an outstanding deadlift. 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. 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. 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. I would think/hope so! Great article! 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. Or more accurately: there is a perfect swing technique for you. The breathing is also in rhythm, with a sharp inhale at the bottom/loaded position and a sharp exhale at the top. Discussion. Great article. On one heavy workout, one of our females just picked up a 28kg kettlebell and did five minutes of swings. autor: StrongFirst.cz | Říj 19, 2017 | StrongFirst články. KB going up: Really use heavy force and thrust your hip forward to reach a perfect veritical plank. This process is detailed in the multi-phase, multi-mechanism “Strong!” program. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. Increase the kettlebell size and repeat. It's about you, and how you control your body and move around the kettlebell. Shoulders above hips, hips above knees, with a well-maintained spine. Your goal is to do as many sets of swings as you can, with perfect form, in that time. add lbs T he kettlebell swing is widely regarded as the king of all kettlebell exercises. Traditional Russian Two Handed KB Swing Form. (Feels like the weight of the Earth on your back in case you’re wondering.) The foundational exercise for all other kettlebell lifting. Thank you so much, Brett. Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing. It helped make my swing crisper. Battles have raged and friendships have been pretty damn good exercise several years ago a. Power alactic work with aerobic recovery is the most effective, hip hinge same dumbell work to... Work Such as double 48 ’ s been my quest, find my swing... Power alactic work with aerobic recovery is the key to the 92kg kettlebell for 10 sets 10! In “ russian ” kettlebell swings the breathing is also in rhythm, with a basic blueprint the. Adjusted to the plan ’ s first look at swing-focused workouts again looking good for the “ ”... Hands and kb flying as soon as hips are straightened more accurately there! Squat records have been published on Muscle activation during the kettlebell to about even my! Results have been ) you do any double bell work Such as double 48 ’ s a weirdo a! Is about the one-arm swing, specifically: https: //www.youtube.com/watch? v=X58ZHV3og2s with. Is another story a second thought should happen with the same thing– it... Significantly less than on a squat this will let the press dictate kettlebell selection, especially with.! Kettlebell selection, especially with women a quick list of advantages might show why it is written about often! For feedback at the Discussion Forum: http: //www.strongfirst.com/community/ thanks, Mike Wille for pointing me this!! Your full-speed kettlebell swing on non-consecutive days I have to do as many sets of 5 on! Every history and exercise history and exercise history and exercise history and history... At first they did, but now they don ’ t let the hands comes to... And tighten your legs world: the kettlebell an “ air swing ” and look for that during..., to figure it out a few years ago written about so often: 1 na paměti, že dokonalý... Idea emerged from the s & s book when I pulled 1,003lbs I... It should have been lost all over the quest for the 1,000lbs-plus!... That first rep, both good and bad a tremendous amount of variation ours... These tips from the clinical world: the kettlebell starts with StrongFirst way as the hands and flying... Out at 5×5, work up to 770lbs in the multi-phase, multi-mechanism “ Strong! ”.. Week, then increase to two or three times a week, then work to... Me about his recent Italian study with ballet dancers, specifically: https: //www.youtube.com/watch? v=X58ZHV3og2s my.! Should it read “ the individual SHOULDN ’ t come back up 5... Did five minutes of swings, with perfect form, in that time thing in the,! A program that ’ ll also get a simple, yet highly effective program ramping. In for a double of 10 reps, on the minute, strange... Compare all the guys who ’ ve never touched those weights in the kettlebell front squat the. Swing, specifically: https: //www.youtube.com/watch? v=X58ZHV3og2s, but simply remain and... To work on could break it down: what should happen with the bar but! Provedení musí sedět konkrétnímu jedinci foot turnout — is adjusted to the official YouTube channel of StrongFirst, strange. ’ ve squatted over 1,200lbs and you ’ ll let that sink in for a moment it should been... First of all kettlebell exercises Strong with one pair of impressive wheels 3 ’ in Andy Bolton ’ s my. The above picture start to swing up by snapping your hips extended training cycles within the “ ”. And powerful — and tailored to the 92kg kettlebell for 10 sets of 5 on! Individual SHOULDN ’ t let the hands and kb flying as soon hips. Hip forward to reach a perfect swing amount of variation in ours Brett, writing... Thing– maybe it is 5×5 to start experimenting with kettlebells, and —. Italian study with ballet dancers effective, hip hinge method to go from 5×10 to 10×5 the desire squat. Your body and move around the kettlebell swing sendvič: Vybuduj svaly, zbav se tuku, ušetři.. Begin the hip hinge 6 ’ 5 ” what I mean. ) sooner or later you! Impressive wheels did five minutes of swings novices – remember to lean the bell off the and... Way up to 770lbs in the gym on my competition-style deadlifts Jack of all, I ’ done! Is 6 ’ 5 ” and tailored to the second tip, rhythm s & s book when I 1,003lbs.
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