Master the Kettlebell Swing
Before we get to the meat of today’s post I have a few housekeeping items to relay:
1. Today is the last day to take advantage of the 30% discount for my Deadlift Specialization Program.
The program itself will never go away (ever!!!) and will always be available to start whenever you’d like, but this will be the only time you’ll be able to purchase month #1 at a discount.
All you have to do is type in IncreaseDeadlift30 within the Coupon Code area at checkout and you’re all set. God, you’re good looking!
2. iOS users have had the luxury of using the WeightTraining.com workout logger app on their phones or iPads for several months now. The app is FREE and allows users access to WT.com’s extensive library of over 2500 exercises and 400+ workout plans.
TODAY marks the release of the Android version. Holla!!!!!!!
You can get more details and download it HERE.
Which is to say, you can purchase my Deadlift Specialization Program (which is really a program designed to get you strong. Wolverine strong) and follow it on your iOS or Droid phone. Which is cool.
And if some trainer or uppity douche at your gym gives you flak for having your phone out on the weight room floor under the impression you’re doing something lame like checking Instagram or sexting with your significant other or co-worker or lab partner (hey, I’m not judging), you can just say “back off!! I’m getting my deadlift on with TG!!!!”
Master the Kettlebell Swing
The kettlebell swing is a fantastic exercise, an exercise I feel offers a gulf of benefits, and one I feel everyone should do.
The thing is: it looks simple to perform, but it’s not quite that simple to execute.
The biggest mistake I see people make is not being able to distinguish between a squat swing (wrong) and a hip-snap swing (correct). This is a non-negotiable fact.
Squat swings are dumb (and a small piece of my soul dies every time someone performs one). A hip-snap swing, on the other hand, opens up Pandora’s box to a whole world of awesome.
The key, though, is ensuring someone has patterned the hip hinge motion.
There’s that, and then there’s a bunch of other stuff that us trainers and coaches like to get nit-picky about. In my latest article on T-Nation.com I discuss some ways to pattern the hip hinge in addition to two common mistakes many people make with their KB swing technique.
Comments for This Entry
kyleeI love swinging. I have started going to kb sport training and the movements are interesting. Years ago when I first learned kb I went to a class an the instructor taught this "soft" style off the bat an it was ridiculous and I never went again. Basically taught to do a squat dip type thing and since I had been previously doing Russian style I was not impressed. Fast forward many years and I'm a very compotent swinger and learning this kb sport type swings and snatches are way more interesting. My "coach" is very good and teaches the hard style first and once you are excellent at the basics he brings you into a new class that is the long cycle technique. I find my swing I this style now to be much different than when I originally learne it years ago. I think it has to do with a better coach but also using more technique and timing with using glutes and hammies. Tony I really didn't realize I could talk about a swing for so long! I'm still just learning the soft technique but I thought it was very interesting :) any thoughts?
September 12, 2014 at 12:45 am |
TonyGentilcoreI guess it just comes down to preferences. I didn't mean to imply that "my" way is the ONLY way, and I do recognize that other coaches out there have different approaches. BUT, I see no real advantage of incorporating a squat pattern with the swing what-so-ever. Maybe I'm missing something?
September 12, 2014 at 3:12 am |
kyleeYa I know what you mean and I agree. The soft style is not a squat swing, but I feel that when people first learn it they think it is. I think if you learn proper swing technique this new style is transformed into a useful tool. I'm still very new to this new style but it is still very hip hinge dominant with an extra little pop from the legs. Still tbd for me what I like better but just some observations.
September 12, 2014 at 1:06 pm |
Steve GurtowskiTony, Like kylee I have trained using both "hard-style" and "GS-style" (girevoy sport) swing. In neither is a squat swing or squat pattern in the swing acceptable. The GS-style is all about efficiency for long-cycle clean and jerks or snatches. The hard style is all about power production, which you've explained well in another post so no need to rehash here. Method is determined by the goal ("Keep the goal the goal." says Dan John). GS-style is only for GS competitors, "hard-style" for the rest of us.
September 13, 2014 at 5:24 am |