The kettlebell swing is the Russian army knife of exercises. The Sometimes, Always, Never Three-Button Rule, A Chill Dude Style Staple: The Classic Camp Collar Shirt, How to Wear a Turtleneck (Without Looking Like a Dweeb), A Mans Guide to Fragrance: How to Choose and Wear Cologne, How to Pick the Perfect Mens Wedding Ring, How to Grow a Beard: The One and True Guide, Your No-Nonsense Guide to Choosing the Right Beard Style, Beard Oil FAQs: Answering All Your Pressing Beardly Questions, Beard Grooming 101: The Lowdown on Products and Routine, How to Recognize a Quality Tie in 60 Seconds, How to Use Lifting Straps to Level Up Your Strength Training, A Guide to the Biggest Thing Missing From Your Fitness Routine: Zone 2 Training, The Insanely Difficult Standards of Historys Hardest P.E. What else do you call an exercise that can increase both a professional powerlifters strength and an elite marathoners endurance? You do not have to be a fighter to train like one. 10) Make sure to snap your hips forward. Pulling or muscling the bell with the arms/shoulders, Hyper-extending the low back at the top of the swing, Not finishing with the hips (stopping short), How to overcome two major roadblocks concerning your hunger and cravings, The "secret sauce" for long-lasting, life-changing results even when you're busy, injured, or unmotivated. (It can be anywhere from 4-24 min, but for the first couple months put a ceiling at 12 min.) 4) Dont let the ribs flair and hyperextend the lumbar spine. Now stand and repeat this tension while making a standing Plank.This should mirror the top of a Hardstyle swing minus the straight arms. There is no forward knee movement on the upswing. The neck is slightly extended or neutral on the bottom of the swing. Have patience to get to a nice safe swing. The back is neutral. 6) A common fault is sitting forward into the knees. This is important for a number of reasons I am not going to bore you with. Then repeat this powerful hike but stand up. Followingthebasic instructions below will get you started.
3) Pull yourself into the bottom position with your hip flexors (active negative). ), we all have the same goal of trying to empower people to fix their problems through movement. Hardstyle Kettlebell Swings are an extremely beneficial exercise when performed with proper technique. Neutral Spine w/ eyes looking between your fists. When you can comfortably do 1010 in 10 minutes, you are ready for the following workout. 3) The plank and the military press are very similar exercises. You want to go slow to prevent the hips from shooting up. Want to start taking action on the content you read on AoM? 1) After your hips go below your knees it is all on the glutes to get back up. It is very important to groove good HS swing technique. Notice the spine is neutral still (always). Explosively thrust your hips forward, launching the bell to your chest level. First it is important to understand how your breathing plays a role in the tension and relaxation that should take place during each swing. Dont rush through each step. 5) If you let the weight go at the bottom of the swing it should fly backwards, not down. 2) Rooting feet into the ground is extremely important for power transfer. 2) Dont get out of the bottom position too fast. The focus is on quality of movement. This would be single start/stop swings. Remember the HS Swing is a HINGE not a SQUAT! The swing is just one of many kettlebell skills. The kettlebell handle passes above the knees during the backswing. On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. The video below will demonstrate the difference in a standard plank that you might have seen in your gym and the SFG Hardstyle Plank. We make it our mission to find the best athletes, coaches and specialists on Earth and bring their wisdom to you. You are to use rep ladders of 5, 10, 15, 20 reps (50 total). Dont fix the swing, fix the dealift Brett Jones, 7) Try to make the light weight feel heavy, and make the heavy weight feel light Marty Gallagher. The main reason I do this blog is to share knowledge and to help people become better clinicians/coaches. If you begin the next set and you notice that the form/quality or speed of the movement deteriorates, then you know you didnt wait long enough. When you start working out with kettlebells, begin by learning the Hard Style swing. When making the same TSS sound from the step one video, imagine pulling your elbows and your knees together. The arms are straight in the bottom position. 9) Dont be so afraid of flexing your trunk forward. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. This plank will be full body tension for 10-15 seconds. I highly recommend taking one of these workshop courses with StrongFirst if you have any interest in kettlebells. Strong And Fit was founded by athletes who live by this belief: that knowledge is key and the best fitness professionals simply know more and can teach you to improve quicker than local instructors.
Sign up for this FREE 5-Day course and you'll learn: Women are tired of spending hours in the gym without seeing the results they want. Do the above swing workout 3-4 times a week. This reach forward initiates the hike.. I want our profession to grow and for our patients to have better outcomes. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, Sunday Firesides: We Need to Make Adulthood More Desirable, The Best Riddles for Kids (With Answers! 3) Reach down and stay tall before you pick up the bell. 6) Avoid the high hip hinge. If you continue to use this site we will assume that you are happy with it. When done properly you will feel a contraction in your core. If you are looking to instruct others, I highly recommend that you hire a certified instructor to prepare you for the SFG certification. 4) The legs and arms should be parallel in the starting position, much like a starfish (or at 45 degree angles). For example: (2, 5) + (2, 6) = 15. If you enjoyed it and found it helpful, please share it with your peers.
The better your swing, the better you will be at the other lifts. If you are in a grassy area, you can also practice a forceful hike and release it behind you to get the feeling of really throwing it back. Dont try to lift it with your traps or your back! Most people will need to focus on sitting back into their hips. Many people will bend at the knees to try to keep their torso upright instead of hinging at the hips. We often see people just pick up the bell and start swinging rather than hike. It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). Now it is your turn to behold the power of the Russian kettlebell. KETTLEBELLS STRONGFIRST: Get Into Your Best Fighting Shape by Pavel Tsatsouline, Dog Days of Summer - Use This Code For 42% Off: DOGDAYS2022 - For Every Video Sold This Week Well Be Donating Meals To FeedingAmerica.org, The Get-UpNo-one could hold me down plus bullet-proof shoulders, The Clean-and-Jerkfor ruthless endurance, Russian AGT programmingthe gold medal alternative to mindless smokers. Should be a slow movement with at least a couple seconds in between movements. 4) Fast & Loose keep moving during your training and use active rest, 5) Tactical Frog is a great mobility warm up, 6) Fix the deadlift. The deadlift is the basis for the swing. Heres some things I learned in one day with Phil Scarito and the StrongFirst instructors. Snap the hips and match the tension breath at the top with the hip snap. It allows you to maximally root your feet into the ground and give you more power. The abs and glutes visibly contract at the top of the swing. Do it every day if possible. 5) Actively pull the bell back down (active negative). Grip and visualize breaking the handle of the bell to engage your lats. Along with some posterior chain soreness, I learned quite a few things. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. The next step is very important. Single Hand Swings, Transfer Swings, and Double Bell Swing), but dont rush to these other swings until you have a solid foundation. Place your feet together or shoulder-width distance apart. Phil Scaritowas the instructor for the course.