This is part two of our guest poster Devan Weis breaking down the Kettlebell swing. In part one Devan started off with getting the swing initiated with the deadlift and in case you missed it you can find that post HERE. In this post Devan moves on to the next steps of the swing and the progressions to get it moving. Check it out and make sure you're utilizing the videos to get your practice in.
Breakdown of the Swing Pt. II: Progressions
By: Devan Weis
“But… WHY progressions? Can’t I just
hop into a swing?”
Sorry. Nope, not sorry--- You may not just hop into a swing.
If you’ve never done a kettlebell
swing before (or, if you have but have never been taught these progressions)
chances are you will not do it correctly without these steps and cues to guide
you. This is reality, folks.
Now, WHY is it so important to progress
into a kettlebell swing and do it properly? I kid you not, I’ve been asked this
before: “But, if I just ‘kind of’ do it right, won’t I still get results?”
My response: “Yes, probably. And,
you’ll probably also have a slew of other things that come with those results cough,
cough [back pain] cough .”
So, let me tell
you the steps of progression [since I know none of us want a hurting low back].
No worries, I’m attaching a video so you can see and practice them all as well!
·
Kettlebell Deadlift: We went over this last week. Please
see previous article for set up. Before you can move onto any of the steps
below, you MUST master the kettlebell deadlift. If you can’t properly hinge for
your deadlift, you will not properly swing. I promise.
·
Hike passes: The set up for this is slightly
different than the deadlift. You’ll be a step or two back from your [much
lighter] bell to start. I recommend using something “medium” (12 or 16kg for
women/ 20 or 24kg for men). Here are your set-up steps for the hike pass:
o
Find
your bottom hinge position first, then reach for your bell (eyes should be
fixed about 3 to 4 feet in front of you at this point).
o
Tilt
your bell towards you. This puts it in a position that is ready for the ‘back
swing’ part of your kettlebell swing. Don’t worry, we’re getting closer!
o
Just
like in the deadlift, pull down through your lats (pulling your shoulders away
from your ears). This should leave your arms touching your inner thighs.
o
Without
moving your backside, your legs, or anything through your spine, powerfully
“hike” the kettlebell back through your legs (it should clear your knees on the
back swing) and let it float back to where it started in front of you.
o
Stand
up. Shake it out. Do it again (try 5 at a time to get used to the motion).
·
Dead stop swings: Since we are focusing on
progressions here, you hopefully already know that this move builds on the last
two (deadlift, hike pass). So, set up like you are going to perform a hike
pass. That is your first step. Here are your next steps:
o
This
sounds simple, so try and keep it that way: From the hike pass, immediately
move to a ‘tall standing’ position. Do NOT think about the kettlebell. Your
core should be fully engaged as if you were doing a plank. Be sure not to
hyperextend your low back. Cough ouch cough
o
If
you’ve done the ‘tall stand’ correctly, the bell should ‘float’ at the top of
the swing for a split second. This is your rest
with tension. (By that all I mean is you’re not lifting the bell. Your core
should still be completely engaged and your glutes should be firing like mad.)
o
From
here, the bell descends to the hike position. You should not release tension in
your glutes and resort to your hip hinge until the last possible second (when
your forearms get close to your tummy).
o
Lastly, you get to guide the kettlebell back
to the starting position on the floor in front of you.
o
Do
sets of 5 reps of these at a time. Again, get used to the motion. Next week, we
will address continuous swings and a short little [sweaty] workout. Come ready!
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