Monday, December 26, 2016

Breakdown of the Swing-Pt. III: Continuous Swings & a Workout

This is the third installment of our guest poster, Devan Weis, and her breakdown of the kettlebell swing.  This week you get to move past some of the basics and actually get to the swing portion of the movement, where the magic really starts happening.  If you've followed through on parts one and two we look forward to hearing how part three goes for you.  If you haven't seen those articles yet, check out the links below.

Part 1: The Deadlift

Part 2: Progressions

By: Devan Weis

Breakdown of the Swing
Pt. III: Continuous Swings & a Workout
If you have read the previous two articles on breaking down the kettlebell swing, youre ready to read this article on continuous swings [and reward yourself with a workout afterwards]! Yay. If you have not yet had the chance yet to read the previous two articles, please be sure to do that first- Ill wait :)

Just to recap, we have learned the following steps leading up to the fullkettlebell swing:
-    The kettlebell deadlift
-    Kettlebell hike passes
-    Dead stop kettlebell swings (or single reps)

Now, what youve been waiting for! The video Im including explains all of the steps in a bit more detail, but see below for some basic pointers on executing your best kettlebell swing:
-    Select a medium-sized weight (12-16kg for women, 20-24kg for men)
-    Stand back from your weight about 1 foot or so, placing your feet hip-width apart & slightly turning out your toes
-    Chopyour hip flexors back into your starting hinge position, then reach for the kettlebell, tilting it towards you (it is at this point that your hips should be above your knees and your shoulders above your hips along with a clearly neutral position of the spine from tail to head)
-    Take a breath in as you hikethe kettlebell back between your legs, staying firm in your stance on the ground. Your knees should track your toes, not creating any degree of valgus.
-    Quickly stand up tall, locking out your knees, flexing your quadriceps, and engaging your gluteals & abdominals as much as possible (as your hips are snapping forward, you should give a strict power breathout, allowing your abdominals to engage and your focus to shift). The kettlebell should float for a moment.
-    Let the bell begin to float back down again, allowing the hips to follow with the hinge at the last possible second before the bell hikes back between your legs again. See my slow-motion video here:
-    Repeat the cycle without setting the kettlebell down. This is a continuous kettlebell swing. Start by practicing just 2-5 reps at a time and work your way up to 10-15 at a time (no need for more).
The Workout: A Quick EMOM
-    Each time the kettlebell floatsis one repetition of a swing.
-    Set your timer for 15 minutes
-    Complete 8 to 12 swings at the beginning of each minute (EMOM stands for Every Minute On the Minute).
-    If youre not sure what I mean, see my video below
-    Stay tuned next week for my last segment of this series: Common Mistakes & How to Fix Them.
Happy Swinging!


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