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Kettlebell Swing

Stay fit and boost your strength with this easy-to-follow kettlebell swing tutorial. Learn proper technique with helpful tips and advice to maximize your workout!

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Transcript

00:00 - 00:04This is Brent coming at you with a video on a very popular exercise. We're going
00:04 - 00:08to do our take on the kettlebell swing. I think our variation is probably just a
00:08 - 00:11little different from some of the kettlebell schools I've seen, where
00:11 - 00:16they're using a kettlebell swing for swing sake, or kettlebell swings for
00:16 - 00:21competitions sake. We're going to use it as a way to start improving the transfer
00:21 - 00:25of force between lower and upper abs. We're also going to use it for improving
00:25 - 00:30vertical force production, maybe as a precursor to some of the Olympic lifts
00:30 - 00:33we'll use for more of our high-end performance training. I'm going to have
00:33 - 00:37my friend Yvette come out and help me demonstrate this exercise. Now in order
00:37 - 00:40to do these things i'm talking about, this vertical force production, this
00:40 - 00:44transfer of force from the lower to the upper half, all we really need to do guys
00:44 - 00:48is go back to the cues we've always used. I'm going to use a little bit more of a
00:48 - 00:52squat mechanic on a swing, than the exaggerated hip hinge i've seen from
00:52 - 00:56some of the kettlebell schools, and I'm also just going to really work on cueing
00:56 - 01:00Yvette here through that transference of force, making sure she's using her legs
01:00 - 01:04to get that kettlebell up. Alright so let's go ahead and line up, notice right
01:04 - 01:08off the bat I'm going to have Yvette line up her kinetic chain checkpoints. So feet
01:08 - 01:12are parallel, I'm going to let her go about shoulder width on this, since we have the
01:12 - 01:16weight situated in such a way that she's going to have to be able to fit both of
01:16 - 01:20her arms between her knees. Alright and then everything else is stacked up
01:20 - 01:23really nice, her knees are above her feet, her hips are in neutral position,
01:23 - 01:27she's got her shoulder blades back, we're going to make sure her heads in neutral
01:27 - 01:31position. So to start off with I always start the same way guys, we're just going
01:31 - 01:35to do a couple squats. She's going to grab the kettlebell, get used to having
01:35 - 01:39the kettlebell on her hands, get used to having this setup where the the weights
01:39 - 01:43out in front of her, and then as soon as I feel like she's comfortable making
01:43 - 01:47sure we get in a lot of glue activity, a lot of glute drive making sure the squat
01:47 - 01:51looks pretty good. You guys can give people that cue of squeeze your butt
01:51 - 01:55and throw your hips forward, as soon as we get a little bit of that I'm going to
01:55 - 01:58have Yvette do exactly what she did, she's going to give me a little couple front
01:58 - 02:03raises, and then before you know it Yvette's using all this leg momentum to
02:03 - 02:08actually generate the swing through her arms. Where do you feel this most Yvette?
02:08 - 02:13Glutes alright, so we're getting a huge amount of posterior kinetic chain
02:13 - 02:18innovation, huge amount of glute activation, the arms are kind of along for
02:18 - 02:24the ride. You can go ahead relax. Now we use this primarily as a power exercise, its
02:24 - 02:28going to be 8 to 12 reps. If Yvettte
02:28 - 02:32can do more than 8-12 reps I either need to progress the exercise,
02:32 - 02:37which in this case we're going to go from two arms swing to a single arm
02:37 - 02:41swing, or I need to increase the weights away, increase force production. I know
02:41 - 02:44this is another thing that's got a little confused with the kettlebell
02:44 - 02:49competitions, versus power and performance training. If I want an
02:49 - 02:53adaptation that increases force production, I need to make sure I stay
02:53 - 02:58specific to those variables, so it's got to be faster, it's got to be harder or
02:58 - 03:02it's got to be more weight right. We can't go with more reps because more
03:02 - 03:07reps actually is less force production per rep, even though it might be more
03:07 - 03:12force production over the long haul. I don't want more endurance, I want more
03:12 - 03:16strength, more ballistic power. Alright so let's let's go ahead and turn sideways,
03:16 - 03:19we'll give them a different view here. What you guys are going to see here is
03:19 - 03:23because the weight is a little bit out in front of Yvette that she's going to
03:23 - 03:26have a bit of an excessive forward lean, not to mention me and Yvette have been
03:26 - 03:29working on her excessive forward lean a little bit anyway, from her postural
03:29 - 03:33dysfunction standpoint. But you guys are going to see that a little bit, that's
03:33 - 03:37okay. All right you guys will get an excessive forward lean because of where
03:37 - 03:41the weight is, so we're going to go ahead and do that single arm swing. Now this is
03:41 - 03:47a great progression guys. Good down, and then as soon as she gets up there you
03:47 - 03:50guys see her she gives a little bit of a front raise, and before you know it she's
03:50 - 03:55got this momentum going. Love the single arm variation too because it creates a
03:55 - 03:59rotational force that now has to be stabilized, that definitely happens in
03:59 - 04:04sport. You guys can see all of this vertical force production which is
04:04 - 04:08absolutely awesome. You guys can see that dorsiflexion to plantar flexion, even
04:08 - 04:16getting more power out of our gastroc complex. Good to relax. And what this is
04:16 - 04:23all leading to is if I'm going to jump, if I'm going to burst off the line, I
04:23 - 04:26need to be able to produce as much force as I possibly
04:26 - 04:30can. Now the next progression we would probably use is start going into our
04:30 - 04:35Olympic lifts. So I'm going to have Yvette here, we've been working on this a little
04:35 - 04:38bit, this is new for Yvette, but we're going to work on a little bit of a clean,
04:38 - 04:43just because I want you guys to see that that vertical force
04:43 - 04:47production that we've been working on with a swing. Now goes real well into
04:47 - 04:53this little clean. You ready, all right let's give it just a couple tries here,
04:53 - 04:58and boom, and that was good, that was good. We need to work on her catch a little
04:58 - 05:02bit. So now what I want you to try is I want you to go down right, just like you
05:02 - 05:05were doing that swing, I don't want you to let the bell actually touch the
05:05 - 05:11floor, and you're going to explode right back up into the swing. Oh good, you guys
05:11 - 05:15can see how that that force production, we even had that amortisation phase
05:15 - 05:18right, that eccentric load to that really quick turnaround. I think you guys can
05:18 - 05:22see where we would progress this further and further, to get max force production
05:22 - 05:26out of this wonderful little exercise the kettlebell swing. I hope you guys
05:26 - 05:30enjoy the video. Thank you Yvette

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