Aaron's life-long passion for athletics lead him to study Exercise Science and Athletic Training at the University of Tennessee before obtaining his Doctorate of Physical Therapy at NYU. It allows you to maximally root your feet into the ground and give you more power. You want to go slow to prevent the hips from shooting up. Throw a pair of dice two times and add up the numbers. Place your bell a foot or so in front of you. Dont try to lift it with your traps or your back! The basics of the movement are simple: Place a kettlebell on the floor in front of you. We can now move on to the final Step which is the two handed swing. They develop powerful hips, strong posterior chain, and a solid core. There should be a delay going up (KB float) and a delay going down (playing chicken with the KB). Sign up for this FREE 5-Day course and you'll learn: Women are tired of spending hours in the gym without seeing the results they want. Instead, think of pushing the whole body away from the KB. What Every Man Should Know About Having a Heart Attack. If you are in a grassy area, you can also practice a forceful hike and release it behind you to get the feeling of really throwing it back. Hips fully extended and NO bend in the knees. And if you are feeling generous, please make a donation to help me run this website. Neutral Spine with your eyes looking at the horizon. The deadlift is the basis for the swing. Keep the tension out of your face, neck and trapshold for 10 to 15 seconds. kettlebell exercises easy swing Stick to this plan for a couple of months and you will find out just how powerful this exercise is. A rep ladder refers to multiple sets of the same exercise done with the same weight in which reps are progressively increased. So this article will be a tutorial to break down the hardstyle swing. The better your swing, the better you will be at the other lifts. Notice that I reach for it while maintaining a neutral spine. Fortunately, no matter your goal, we can help. (paraphrased Pavel advice). If you enjoyed it and found it helpful, please share it with your peers. Aaron works with individuals to help them rehab from injuries and achieve their physical goals. When you start working out with kettlebells, begin by learning the Hard Style swing. SET UP shoulder-width stance, hinge and load the hips, neutral spine and shoulders connected. When you can comfortably do 1010 in 10 minutes, you are ready for the following workout. If you continue to use this site we will assume that you are happy with it. 11) Always keep the wrists in neutral. 
Finish the lift tall. GGS is an organization dedicated to empowering women. Carry on your upper body training as usual. The theory is that its better to master the fundementals than to be average at a bunch of different lifts. You do not have to be a fighter to train like one. Make sure you can execute the move perfectly and they will too. KETTLEBELLS STRONGFIRST: Get Into Your Best Fighting Shape by Pavel Tsatsouline, Dog Days of Summer - Use This Code For 42% Off: DOGDAYS2022 - For Every Video Sold This Week Well Be Donating Meals To FeedingAmerica.org, The Get-UpNo-one could hold me down plus bullet-proof shoulders, The Clean-and-Jerkfor ruthless endurance, Russian AGT programmingthe gold medal alternative to mindless smokers. kettlebell corrections On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. Plus, its these basic KB movements that that have the greatest impact on improving ones physical abilities and movement patterns. This is the length of todays workout. Regardless of your specific title (PT, Chiro, Trainer, Coach, etc. Now it is your turn to behold the power of the Russian kettlebell. If you begin the next set and you notice that the form/quality or speed of the movement deteriorates, then you know you didnt wait long enough. The neck is slightly extended or neutral on the bottom of the swing. 3) Reach down and stay tall before you pick up the bell. Phil Scaritowas the instructor for the course. Each step should be practiced before moving on to Step 5. When making the same TSS sound from the step one video, imagine pulling your elbows and your knees together. 5) Actively pull the bell back down (active negative). FREE COURSE: How to Help Women with Body Image, Unrealistic Expectations, and the Comparison Trap, Diastasis Recti Exercises: 5 Moves for New Moms, Push-Ups Feel Impossible? Be sure to listen to our podcast on all things kettlebells and the psychology of training: Pavel Tsatsouline is the chairman of www.StrongFirst.com. The kettlebell floats momentarily at the top of the swing. Now stand and repeat this tension while making a standing Plank.This should mirror the top of a Hardstyle swing minus the straight arms. This isnt a plank that you will do for minutes on end. This would be single start/stop swings. Pulling or muscling the bell with the arms/shoulders, Hyper-extending the low back at the top of the swing, Not finishing with the hips (stopping short), How to overcome two major roadblocks concerning your hunger and cravings, The "secret sauce" for long-lasting, life-changing results even when you're busy, injured, or unmotivated. The kinesthetic learning of this course cannot be matched by anything other than performing the movements while being coached by professional. POWER SWINGS use a heavier bell, focus on pushing the bell back hard and pop the hips to stand up. 10) Active Negatives are a great way to learn movement. (It can be anywhere from 4-24 min, but for the first couple months put a ceiling at 12 min.) It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). He has a great YouTube page with tons of detailed instructional videos. 4) Fast & Loose keep moving during your training and use active rest, 5) Tactical Frog is a great mobility warm up, 6) Fix the deadlift. Adding some sort of a squat is a good idea but it is also okay to do no other lower body exercises for a little while. kettlebell Hinge, load your hips and grip your bell. Break it up, practice small parts of it, add a few TGU movements into other exercises. Dont rush through each step. 9) Dont be so afraid of flexing your trunk forward. The heels, toes, and balls of the feet are planted and the knees track the toes. From a sumo deadlift stance, hike pass the bell back between your legs until your forearms make contact with your inner thighs. Since I introduced the kettlebell to the West a decade and a half ago, the swing has become a staple in the training of elite fighters and athletes, and has spurred a number of scientific studies that have documented its benefits. This free course includes videos, downloadable tools & resources, and podcast version so you can learn on the go. He is extremely knowledgable on many levels and was able totranslatehis concepts to everyone from physical therapists to personal trainers to your average gym rat. This is important for a number of reasons I am not going to bore you with. His latest book is Kettlebell Simple & Sinister. Notice the spine is neutral still (always). 12) All you need for programming is TGUs and Swings. The bell should float momentarily at chest height while you are in a standing plank. I hope the content of this website helps you in doing so. In this last video I will discuss some of the common errors that my colleagues and I see regularly while training our students or instructing at the StrongFirst SFG Kettlebell Certification. We use cookies to ensure that we give you the best experience on our website. The kettlebell handle passes above the knees during the backswing. A ladder allows one to handle a high training volume without burning out and enables a focus on technique. Most people will need to focus on sitting back into their hips. The arms are straight in the bottom position. 3) The plank and the military press are very similar exercises. 5) Dont sacrifice form for depth (avoid excessive lumbar flexion). kettlebell Sharply inhale through your nose on the way down, exhale with a Kiai! on the way up. The focus is on quality of movement. Do the above swing workout 3-4 times a week. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, Sunday Firesides: We Need to Make Adulthood More Desirable, The Best Riddles for Kids (With Answers! Many people will bend at the knees to try to keep their torso upright instead of hinging at the hips. From this position, the kettlebell is swung to the top position, as demonstrated in the next photo. The shoulders are packed (connected to the body). 9) Think about driving your feet into the ground and pushing the earth away. There are other swings that you can progress to after you have perfected the two hang swing (i.e. 2) Dont get out of the bottom position too fast. Editors note: This is a guest post from Pavel Tsatsouline. Should be a slow movement with at least a couple seconds in between movements. health fitness senin var busy moms advice lifestyle transformations kettlebell The main reason I do this blog is to share knowledge and to help people become better clinicians/coaches. The body forms a straight line at the top of the swing: the hips and knees extend fully, the spine is neutral. It is very important to groove good HS swing technique. In each video I will coach my new student through step-by-step drills that will teach her the swing technique. Remember the HS Swing is a HINGE not a SQUAT! 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Explosively thrust your hips forward, launching the bell to your chest level. 
Cramp your glutes on the top of each rep. Guide the bell back between your legs for the next rep. Do all the reps without setting the bell down. Hike the bell and keep it close to your body.
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