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