0:00 This is Brent coming at you with a video on a very popular exercise. We're going 0:04 to do our take on the kettlebell swing. I think our variation is probably just a 0:08 little different from some of the kettlebell schools I've seen, where 0:11 they're using a kettlebell swing for swing sake, or kettlebell swings for 0:16 competitions sake. We're going to use it as a way to start improving the transfer 0:21 of force between lower and upper abs. We're also going to use it for improving 0:25 vertical force production, maybe as a precursor to some of the Olympic lifts 0:30 we'll use for more of our high-end performance training. I'm going to have 0:33 my friend Yvette come out and help me demonstrate this exercise. Now in order 0:37 to do these things i'm talking about, this vertical force production, this 0:40 transfer of force from the lower to the upper half, all we really need to do guys 0:44 is go back to the cues we've always used. I'm going to use a little bit more of a 0:48 squat mechanic on a swing, than the exaggerated hip hinge i've seen from 0:52 some of the kettlebell schools, and I'm also just going to really work on cueing 0:56 Yvette here through that transference of force, making sure she's using her legs 1:00 to get that kettlebell up. Alright so let's go ahead and line up, notice right 1:04 off the bat I'm going to have Yvette line up her kinetic chain checkpoints. So feet 1:08 are parallel, I'm going to let her go about shoulder width on this, since we have the 1:12 weight situated in such a way that she's going to have to be able to fit both of 1:16 her arms between her knees. Alright and then everything else is stacked up 1:20 really nice, her knees are above her feet, her hips are in neutral position, 1:23 she's got her shoulder blades back, we're going to make sure her heads in neutral 1:27 position. So to start off with I always start the same way guys, we're just going 1:31 to do a couple squats. She's going to grab the kettlebell, get used to having 1:35 the kettlebell on her hands, get used to having this setup where the the weights 1:39 out in front of her, and then as soon as I feel like she's comfortable making 1:43 sure we get in a lot of glue activity, a lot of glute drive making sure the squat 1:47 looks pretty good. You guys can give people that cue of squeeze your butt 1:51 and throw your hips forward, as soon as we get a little bit of that I'm going to 1:55 have Yvette do exactly what she did, she's going to give me a little couple front 1:58 raises, and then before you know it Yvette's using all this leg momentum to 2:03 actually generate the swing through her arms. Where do you feel this most Yvette? 2:08 Glutes alright, so we're getting a huge amount of posterior kinetic chain 2:13 innovation, huge amount of glute activation, the arms are kind of along for 2:18 the ride. You can go ahead relax. Now we use this primarily as a power exercise, its 2:24 going to be 8 to 12 reps. If Yvettte 2:28 can do more than 8-12 reps I either need to progress the exercise, 2:32 which in this case we're going to go from two arms swing to a single arm 2:37 swing, or I need to increase the weights away, increase force production. I know 2:41 this is another thing that's got a little confused with the kettlebell 2:44 competitions, versus power and performance training. If I want an 2:49 adaptation that increases force production, I need to make sure I stay 2:53 specific to those variables, so it's got to be faster, it's got to be harder or 2:58 it's got to be more weight right. We can't go with more reps because more 3:02 reps actually is less force production per rep, even though it might be more 3:07 force production over the long haul. I don't want more endurance, I want more 3:12 strength, more ballistic power. Alright so let's let's go ahead and turn sideways, 3:16 we'll give them a different view here. What you guys are going to see here is 3:19 because the weight is a little bit out in front of Yvette that she's going to 3:23 have a bit of an excessive forward lean, not to mention me and Yvette have been 3:26 working on her excessive forward lean a little bit anyway, from her postural 3:29 dysfunction standpoint. But you guys are going to see that a little bit, that's 3:33 okay. All right you guys will get an excessive forward lean because of where 3:37 the weight is, so we're going to go ahead and do that single arm swing. Now this is 3:41 a great progression guys. Good down, and then as soon as she gets up there you 3:47 guys see her she gives a little bit of a front raise, and before you know it she's 3:50 got this momentum going. Love the single arm variation too because it creates a 3:55 rotational force that now has to be stabilized, that definitely happens in 3:59 sport. You guys can see all of this vertical force production which is 4:04 absolutely awesome. You guys can see that dorsiflexion to plantar flexion, even 4:08 getting more power out of our gastroc complex. Good to relax. And what this is 4:16 all leading to is if I'm going to jump, if I'm going to burst off the line, I 4:23 need to be able to produce as much force as I possibly 4:26 can. Now the next progression we would probably use is start going into our 4:30 Olympic lifts. So I'm going to have Yvette here, we've been working on this a little 4:35 bit, this is new for Yvette, but we're going to work on a little bit of a clean, 4:38 just because I want you guys to see that that vertical force 4:43 production that we've been working on with a swing. Now goes real well into 4:47 this little clean. You ready, all right let's give it just a couple tries here, 4:53 and boom, and that was good, that was good. We need to work on her catch a little 4:58 bit. So now what I want you to try is I want you to go down right, just like you 5:02 were doing that swing, I don't want you to let the bell actually touch the 5:05 floor, and you're going to explode right back up into the swing. Oh good, you guys 5:11 can see how that that force production, we even had that amortisation phase 5:15 right, that eccentric load to that really quick turnaround. I think you guys can 5:18 see where we would progress this further and further, to get max force production 5:22 out of this wonderful little exercise the kettlebell swing. I hope you guys 5:26 enjoy the video. Thank you Yvette
