Kettlebell Swing
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The kettlebell swing is a dynamic, full-body exercise that uses a heavy weight held with both hands to produce a powerful, swinging movement in the hips and glutes, while engaging the core and supporting your back. Doing this exercise can help build strength and power, as well as improve posture and balance. It also has an array of mobility benefits as it helps build overall body flexibility and joint mobility.
Transcript
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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
