Bought this for my youngest to develop basic form for single hand kettlebell work. ru-vid.comUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
If you're here to learn how to do "American" kettlebell swings, i'm just gonna give you the advice that you don't. There's no added benefit to swinging it above your head, you're risking injury more than anything. Just do good old Russian kettlebell swings, if you want to train your shoulders do a seperate proper exercise, or learn how to do snatches. This is a pointless variation on an otherwise perfectly good exercise.
“On first being introduced to the kettlebell swing our immediate response was, “Why not go overhead?” Generally, we endeavor, somewhat reflexively, to lengthen the line of travel of any movement. Why? There are two reasons. The first is somewhat intuitive. We don’t do half rep pull-ups, we don’t do half rep squats, and we don’t do half rep push-ups. If there is a natural range of motion to any movement we like to complete it. To do otherwise seems unnatural. We would argue that partial reps are neurologically incomplete. The second reason deals with some fundamentals of physics and exercise physiology. From physics we know that the higher we lift something, and the more it weighs, the more “work” we are performing. Work is in fact equal to the weight lifted multiplied by the height we lift the object. Work performed divided by the time to completion is equal to the average “power” expressed in the effort. Power is exactly identical to the exercise physiologist’s “intensity”. Intensity, more than any other measurable factor, correlates to physiological response. So more work in less time, or more weight moved farther in less time, is largely a measure of an exercise’s potency. When we swing the kettlebell to overhead, the American swing, we nearly double the range of motion compared to the Russian swing and thereby double the work done each stroke. For any given time period, the power would be equivalent only if the Russian swing rate was twice the American swing rate. In fact, “T.C.”, the gentleman who decried our lack of “qualified” instruction, recently claimed, “you will be able to get two low swings in for every one overhead.” Were this true, and all other things equal, the two swings would require equal power to perform and consequently be similar in effect. We have, however, tested the “period”, or time to complete each swing, for both the American and Russian methods and we’ve found that the American swing rather than being half the rate of the lower Russian swing was closer to eighty-five percent of the Russian swing. This would require that the advocates of the lower, shorter, Russian swing perform the movement with nearly twice the load to improve on the power of the American swing. We don’t think that is very likely to occur. Most of our guys can swing the 2-pood (32 kg or 70.5lb) to overhead with control and precision. After measuring the swing height and displacement for both the American and Russian swings we had several athletes swing 1.5 pood kettlebells, counting the repetitions, for one minute employing the Russian method. After an extended rest, we repeated the test with the same size kettlebells while employing the American swing. What we found was that the Russian swing demanded only sixty-five percent of the power required of the American swing - hardly close. Power a measure of intensity can certainly be perceived, and it is the perception of all our athletes who have tried both swings that the longer American swing is substantially harder than the shorter Russian swing. Many offered, “it’s twice as hard”. Curious about other physiological measures we repeated the tests with a downloadable heart rate monitor. Heart rate being a reliable correlate of power or intensity, we’d expect the American swing to generate higher heart rates compared to the Russian method. Consistent with our calculations and our athlete’s perceived exertion, the heart rates recorded while employing the American swing averaged nearly twentyfive beats per minute higher than recorded employing the Russian swing. We analyze most of our exercises in this way. Vertical displacement, load, and period or rate of repetition are critical to measuring power or determining intensity and, collectively with heart rate and perceived exertion, lend themselves to our determination of whether an exercise is worthy of regular inclusion in our workouts. On this basis alone, the half or Russian kettlebell swing doesn’t make the cut.” library.crossfit.com/free/pdf/25_04_kettlebell_swing_Rev_07_2012.pdf
I don't think so, don't get me wrong, i love Elliot but he trains on the volume to get stronger since he was competing on strongman competition so he doesn't have the cardio to be able to beat people like Froning or Khalipa but he sure does have the strength though! :P
He’s out of breath while trying to explain it. I’d rather have the visual than the explanation. He explains the mechanics of WHY you want it close. I like his information.
+guiryk It works your core, biceps, back, glutes, quads, it's an overall effective workout. It's a great way to do cardio and weight training at the same time with minimum injury as opposed to dead lifts, hang cleans, and sumos.
I'm sure he's a sweet man who really knows his shit but this guy is not a great teacher. At least he has awesome sound effects to go along with his lessons.
Why not just snatch if you’re going overhead? And if you want to use both hands, just use two bells and do a double snatch. American swings are pointless and dangerous.
Yeah what happens when the kettlebell over extends? Yeah you lose balance and fall backward and a kettlebell in the face. You can do single arm swings to the top because that's much safer as you can twist out the way
