Difficulty: Beginner
Kettlebell swings are a staple and quintessential exercise for kettlebell lifting after all they boast a whole treasure trove of benefits for those who add them into training programs. Take Andy Bolton for example, one of the world greatest powerlifters and one of the first powerlifters to deadlift over 1000 pounds, he has used Kettlebells to improve work capacity, strengthen his grip and build stronger glutes, hamstrings and lower back6 in his training past. Look a little further and kettlebells swings can be found to improve both maximal and explosive strength in healthy males through a 6 week block of biweekly training7. The question becomes though, where does someone start if they are looking to begin this kind of exercise? Of course strength and performance may be the ultimate goal here, but jumping straight to a kettlebell swing may end up being more of a problem without the right instruction and appropriate progression. This is where the Figure Eight comes in, serving as a simple and solid introduction to the swing, particularly the one arm swing, without the heavy bombardment of technical skill and detail. The Figure 8 is a progression from the Around the Body Pass, and involves passing the kettlebell from hand to hand, between and under the legs in a ‘figure of 8’ pattern, challenging the body in multiple planes and positions.
Purpose
Teaches and patterns the dynamic hip hinge required to perform both the 2 hand and single hand kettlebell swing.
This is a whole body exercise that raises the heart rate, contains sagittal, frontal and transverse elements, strengthens the posterior chain and postural muscles, whilst developing hip extension, upper back, shoulder and grip strength.
Execution
Pick up the kettlebell up, holding it in both hands so it rests in the front of the body with straight arms.
Stand up tall, locking your glutes tightly, whilst packing and setting the shoulders into a neutral position.
Nudge the kettlebell forward with the hips, lettingone hand go of the kettlebell.
Allow the kettlebell to swing backwards through the middle of your legs, hinging at the hips and softening at the knees.
Keeping a strong neutral posture, pass thekettlebell back and behind the knees, reaching the other hand around the outside of the leg.
Pass the Kettlebell from hand to hand, touching the outside of each index fingers main knuckle to main knuckle. This action of passing knuckle to knuckle allows you to know exactly where the kettlebell is without seeing it.
Let go of the inside hand and stand up as you swing the kettlebell around the back ofyour leg (the leg on the same side as the hand that’s holdingthe bell) and up into the front.
Aim to stand up completely, locking the glutes at the top and standing in a strong neutral posture.
Repeat the previous two steps, this time passing throughthe opposite leg so the kettlebell completes its figure of 8path.
Technique Points
Ensure you practice the Around the Body Pass to hone the knuckle to knuckle pass required to move the kettlebell from hand to hand.
Don’t worry about how high the Kettlebell swings, focus on bending and extending through the hips in a strong position.
It is very important to maintain neutral spine throughout thisexercise, be sure to keep the chest up and push the hips back.
Standing up between each pass is advisable for beginners asit will take the pressure off the lower back and teach the importance of fully extending the hips.
Breathe in as the kettlebell comes down, and out as you extend and stand up again.
25 апр 2016
