The swing in its simplest explanation is a dynamic hip hinge. The power swing emphasizes the key components of the perfect swing - sitting back and loading the hips, connecting with the kettlebell, and combining centers of gravity, as a strong hike pass and perfect control are essential after the initial swing. Thoughts, sir? By Pavel Tsatsouline, ChairmanSpeaks 1,000-pound deadlifter Andy Bolton:“The [kettlebell] swing is a great developer of ... Several months ago, I wrote how a girevik should go about converting the posterior chain strength he or she has built wi... Did you suddenly decide to compete in the TSC and realize your deadlift is not where it needs to be?All is not lost. Clean a 6-8RM kettlebell once and press it 5 times with your left. Do not worry about burning out. Fortunately, I eventually decided to start experimenting with kettlebells, and the results have been pretty damn good. I have to wonder when that started to happen, but at least now I know what to work on. We have kettlebell videos that can show you the proper form, but a trainer will be able to specifically show you what you can improve upon as well as how to avoid injury. When I deadlifted 1,003lbs — and then followed it up a few years later with a pull of 1,008lbs — I was squatting extremely heavy. T he kettlebell swing is a deceptively complex exercise. I found these tips from the S&S book when I read it again. The first rep is the most important rep…everything flows from that first rep, both good and bad. Every history and individual brings something different to the kettlebell swing and this should be accounted for when teaching it. The explosive nature of the swing means it’s pretty easy to recover from. Kettlebells and Deadlifts Go Together Like Vodka and Pickles, Heads Up! You must be competent in “Russian” kettlebell swings. If you’re wondering how frequently you should do this workout – here’s your answer: Give it a try (starting with a size of kettlebell appropriate to your strength level). Structure matters. is that you can get brutally strong with one pair of kettlebells by repeatedly performing one compound exercise well—the Clean and Press.. A kettlebell workout routine can be a great way to bring your strength and power to the next level. This lesson covers the Double Swing, the Double High Pull, the Double Push Press, the Double Snatch, the Double Jerk, and the Double Clean and Jerk. Kettlebell Presses and Pullups Set a timer to beep every 8min. Great article! Perform the exercise several times a day at low reps. I am pretty sure this is a typo, but “..the ability to keep the shins vertical (another way of saying vertical tibia) is highly dependent on structure, and an individual should give up the stability of their spine in order to achieve the intended “vertical shin”. It should create more/different challenges that you could possibly benefit from. I know there are many excellent exercises you can do with a kettlebell, but I have stuck to the two-hand swing. KB coming down: Don’t let the gravity take over, but really it pull it hard and fast with your lats, and throw it back as far as possible. (Unsurprising.) Recently, my group all traveled the Rite of Passage. And I’ve done that and worked all the way up to the 92kg kettlebell. It's about you, and how you control your body and move around the kettlebell. I recently deadlifted 380kg in the gym for a double. This video is about the one-arm swing, specifically: https://www.youtube.com/watch?v=X58ZHV3og2s. And now that this question of the ages has been answered, you can find an SFG in your area and prepare for an SFG User Course or SFG Certification. Imagine getting in a friend’s car. Should one resist the force of the swing and pull the shoulders back (engaging the lats and pushing chest out) or should the shoulders be relaxed and allow the force of the swing to pull them forward? Like many powerlifters, I dismissed kettlebells outright, because…, “How can something that only weighs 48kg do anything for me?”. Jimmy Sonni, managing editor at Huffington Post and author of a great biography on Cato, keeps a kettlebell by his desk for GtG-ing. The Kettlebell Alternative. Basically, try to bring your armpit “down” to your hip without getting shorter during the eccentric phase of either exercise but realize that once you finish the drive to hip extension, the arms will come off of the ribs (otherwise it looks like Frankenstein trying to swing a kettlebell). An SFG Kettlebell Instructor candidate performs a 2-hand kettlebell swing for correction/critique...Standards to look for:1. Thank you so much, Brett. Sadly, far fewer swings have been swung than arguments held, but that is another story. Tremendous amount of variation (repeated on purpose). Now that we have a blueprint and know to adjust it to the individual, I have a couple of additional tips for you: lats and rhythm. Structure is interesting, and we as a species have a tremendous amount of variation in ours. The great thing about the deadlift and the swing is that the amount of knee bend is significantly less than on a squat. The two-hand version. I then benched 290kg and pulled 440kg. Thanks for posting it. The Perfect Kettlebell Swing: Is There Such a Thing? Once the hips finish their extension, then the arms come off of the ribs (“blown off the ribs” by the wave of power from the hip extension) and ultimately extend straight from the shoulders. Which brings me nicely to the second tip, rhythm. During SFG Courses and Certifications, we make a big deal about getting the arms connected to the ribs during the kettlebell deadlift and swing. Keep your spine neutral. Sure, but good luck comfortably swinging a 48kg dumbbell ? Měj na paměti, že “dokonalý” kettlebell swing je plynulý, atletický, výbušný – a jeho provedení musí sedět konkrétnímu jedinci. Strength starts with the kettlebell.And the kettlebell starts with StrongFirst. This activates the lats (latissimus dorsi for the anatomy police) and connects the upper body to the hips via the thoracolumbar fascia and increases your stability and power. There is a rhythm to the swing. Welcome to the official YouTube channel of StrongFirst, a community dedicated to strength. You’ll also get a simple, yet highly effective program for ramping up your strength quickly on those three lifts. There are numerous articles on Breaking Muscle describing the benefits of the Hardstyle kettlebell swing. I’ll let that sink in for a moment. Seven swings will take about 10 seconds; rest for the remainder of the time. Learn more about ‘The Big 3’ in Andy Bolton’s new book. EN: http://www.strongfirst.com/solid-simple-sinister/CZ: http://www.strongfirst.cz Smart, funny (even better with an in-person deadpan delivery) and just downright great information. Of course it did! Neither exercise causes my knee any bother. Do not hyperextend, but simply remain planked and straight with glutes AND abs contracted AND your shoulders remaining actively connected to the body. Are there any errors in the following two statements? Traditional Russian Two Handed KB Swing Form. add some lbs to dumbell Our quest begins with a basic blueprint of the exercise. Since you, like most people, are probably accustomed to thinking in terms of moving weight, it may be difficult to grasp this at first. This one adjustment to your kettlebell swing makes *all* the difference for your back. Do you think you will need to adjust the seat and mirrors? But the reward is a pair of impressive wheels. Short torso, long torso, short arms, long arms (is it just me or am I bordering on a Dr. Seuss story here), short legs, long legs, and any of these in every combination possible will impact how the blueprint is adjusted. Happy swinging! On one heavy workout, one of our females just picked up a 28kg kettlebell and did five minutes of swings. Increase the kettlebell size and repeat. It’ll build your work capacity. The premise of Kettlebell STRONG! Fabio Zonin told me about his recent Italian study with ballet dancers. AG, you do want to resist the bell pulling you (your arms, your shoulders) forward… but that does not mean you should push your chest out. Or, you can do many things and become a Jack of All Trades and Master of None. https://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest Turns out my shoulders are coming down to about even with my hips. 1. It looks like you pull conventional so it may not be as much of a transfer for you. [KETTLEBELL SNATCH TIP] Taming the arc during the drop “Casting” or tossing the kettlebell out of the top position is a common issue. Slowly let the arms come down until the inside of the upper arm makes contact with your ribs, and then begin the hip hinge to the loaded or eccentric position. Please consider uploading one for feedback at the Discussion Forum: http://www.strongfirst.com/community/. reapat. (40kg heavier than it should have been). This has given me 3 huge benefits: Needless to say – all good things if you’re chasing a bigger deadlift! Do his co-workers think he’s a weirdo? A basic blueprint of the hip hinge is well described in the picture below. Heads Up! At first they did, but now they don’t give it a second thought. But, sooner or later – you have to do some deadlifts. (Compare all the guys who’ve squatted over 1,200lbs and you’ll see what I mean.). Knee caps pulled up. If ... By Jason Marshall, SFG Team Leader, StrongFirst Deadlift Team Captain"Eumastas the son of Critobulus lifted me from the ... Kettlebells and Deadlifting: A Match Made in Heaven? Think about that for a second. Pavel introduced me to this exercise several years ago. Please read the submission guidelines here. The foundational exercise for all other kettlebell lifting. It got me thinking, so I decided to record myself doing some swings. The spotters had to help me. Select a kettlebell you can perfectly and powerfully swing for 15-20 reps (your choice of one-arm or two-arm swing). No big deal. (Note: the inner part of the forearms will be hitting very high in the groin and pointing behind you — not at the ground.). I would think/hope so! Max power alactic work with aerobic recovery is the key to the plan’s success. This process is detailed in the multi-phase, multi-mechanism “Strong!” program. And it was fast. Perfektní kettlebell swing je tvůj swing. See full instructions on how to do a russian kb swing correctly. Shoulders above hips, hips above knees, with a well-maintained spine. First of all, I … If perfection is found when there is nothing more to take away, then Simple & Sinister is much closer to it than the... Me: “You need to keep your abs tight. via YouTube Capture #coachkaren www.coachkarensmith.com #strongfirst #girlsgonestrong #kbworkouts Practice this as an “air swing” and look for that rhythm during your full-speed kettlebell swing. Way over 500kg. Muscle Activation During Kettlebell Swings. Kettlebell instruktorka Missy Beaver již léta vkládá sety swingů mezi sety všecho ostatního. Please read the submission guidelines here. StrongFirst’s Founder and Chairman, Pavel Tsatsouline, has been developing and refining our kettlebell curriculum and training methodology for well over a decade. A few years ago, a strange idea emerged from the clinical world: the insect head. Should it read “the individual SHOULDN’T give up the stability….” If I am incorrect, please explain. I went down about halfway with the bar, but I didn’t come back up. Grab the floor with your toes and tighten your legs. Enter the kettlebell swing. He is also a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Kettlebell swing Start with your legs a little bit over shoulder with apart, kettlebell resting in between your legs, spine neutral, core engaged. Everything — to the degree of foot turnout — is adjusted to the individual. I’ve never touched those weights in the gym before. The first was conducted by Stu McGill and Leigh Marshall (4) and was published in January 2012, the second by Kreutzfeldt Zebis and colleagues (5) and was published ahead of print in July 2012. During this phase, rest 90 seconds between sets. Abdul, a video would be more useful. The Neck Position in Kettlebell Swings and Snatches, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test, Stronger lower back, glutes, and hamstrings, Increase work capacity until I was fit enough to do them on the minute every minute. When it beeps, start your press set. Drop, switch hands, clean with your right, and do your 5 presses. Below is a picture of Pavel swinging from several years ago. An individual that has never “lifted weights” before may have no concept of what a hip hinge is, whereas an experienced powerlifter will know the hip hinge immediately. After surgery, the desire to squat huge weights – 500kg+ — had gone. I am here to say once and for all that, yes — a perfect swing form/technique does exist. It looks like a simple movement, but it works a lot of different areas – your glutes, hamstrings, abs, hips, lats and grip.When you’ve got that many moving parts, it’s important to make sure you’re doing the exercise correctly. And here’s the thing to remember: you can get very good at a small number of things if you practice them regularly and stick to a proven plan. autor: StrongFirst.cz | Dub 9, 2019 | StrongFirst články, StrongFirst programy. This will let the hands and KB flying as soon as hips are straightened. Long story short, I had to have surgery. A quick list of advantages might show why it is written about so often: 1. I prefer the first option. The next day, my left knee blew up like a balloon. If you feel like your clean or snatch is "off," go back and make sure your swing is efficient. So much so that it is estimated that upward of 40% of the population has a hip structure that falls outside of previously held “norms.”. Currently, I GtG with pull-ups and kettlebell swings. Of course, the swing on its own won’t give you an outstanding deadlift. Internet battles have raged and friendships have been lost all over the quest for the “perfect” swing. The only part of your body th... "Only by contending with challenges that seem to be beyond your strength to handle at the moment you can grow more surel... Brett Jones is StrongFirst’s Director of Education. KB going up: Really use heavy force and thrust your hip forward to reach a perfect veritical plank. We will break each of those down a bit as we move along, but once the basic blueprint of this exercise called a kettlebell swing is tailored to you, we can begin the quest to find that perfect swing. We see it every day but sometimes fail to adjust the blueprint to it. I did 20 with my right arm, did a swing exchange, did 20 with my left, did another swing exchange, then did about 10 and felt something really, awfully bad on my right hand. Great article. In my new book – The Big 3 – I explain exactly how to perform your deadlifts, squats, and bench presses correctly. 5×10 The Strong! Things are once again looking good for the 1,000lbs-plus deadlift! I’d be curious to know if you do any double bell work such as double 48’s for example? It helped make my swing crisper. KB resting in the air for a moment. Do a warm up if this is done first thing in the morning. Right now I’m swinging the 92kg kettlebell for 10 sets of 10 reps, on the minute, every minute. To be honest – 400kg for a double felt like it was there. Secondly, to figure this out you need a Physics Nerd to figure it out. Kettlebell swing, snatch a pozice krku. It’s kinda weird. Or so I thought, until I became friends with Pavel. I ripped the bell off the floor and started snatching. Thanks for this post! One quick hint: don’t let the press dictate kettlebell selection, especially with women. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. Start up at 5×10 with the same dumbell work up to 10×10 COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. The Kettlebell Swing is the most important kettlebell exercise of all but also the one that most people struggle to master.. Kettlebell swings are based on the deadlift movement pattern and hit almost every muscle in the body especially those of the posterior chain resulting in a stronger back and hips.. That’s been my quest, find my perfect swing. Great piece! I noticed the same thing– maybe it is 5×5 to start? We both instantly realized that my body mechanics on the swing were virtually identical to my deadlift mechanics. Those dancers that practiced … Entire body tight as one piece of wood at the top. To generate tension in the kettlebell front squat, the alignment of the pelvis is critical. In fact, when I pulled 1,003lbs, I had only gone up to 770lbs in the gym on my competition-style deadlifts. Standards to look for:1. MY KETTLEBELL SWING PROGRAM. If you only had time to do one kettlebell exercise then kb swings would be a fine choice. I then stopped for two reasons. autor: StrongFirst.cz | Říj 19, 2017 | StrongFirst články. What’s the best method to go from 5×10 to 10×5? 2. Squatting those kinds of weights built tremendous strength in my entire back, glutes, quads, and hammies. The breathing is also in rhythm, with a sharp inhale at the bottom/loaded position and a sharp exhale at the top. Hip has no role here. Abs tight and tight. Před pár lety se z vědeckého světa vynořila zvláštní idea: hmyzí hlava/hlavohruď. Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals). Hands has no role here. Thanks, Mike Wille for pointing me this reading! That's right: The kettlebell swing isn't really about the kettlebell. (Feels like the weight of the Earth on your back in case you’re wondering.) People are usually skeptical when I ask them to bend their knees more during their kettlebell deadlift or swing, but that skepticism fades when they feel how much more powerful their swing becomes. Nikki, that 50 second video is gold. Fantastic article, I learned a lot! Do it at the end of your strength training sessions or on your off days. The ability to keep the shins vertical (another way of saying vertical tibia) is highly dependent on structure, and an individual should not give up the stability of their spine in order to achieve the intended “vertical shin.”. An individual with a history of a car accident and surgery on his or her lower back may be hesitant to learn the hip hinge whereas someone who has never been injured may jump right in without hesitation. Your goal is to do as many sets of swings as you can, with perfect form, in that time. Start with 48kg for 5 sets of 5 reps. Increase work capacity until I was fit enough to do them on the minute every minute; Add a set whenever I could until I was up to 10 sets of 5 reps. Then add a rep whenever I could until I hit 10 x 10. Hip ‘plays chicken’ goes out of the way as the hands comes close to it. Honestly? via YouTube Capture #coachkaren Www.coachkarensmith.com #strongfirst #girlsgonestrong Question: Novices – remember to lean the bell backward slightly. And it’ll give you a vice like grip. What should happen with the shoulders at the top of the swing? This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. Discussion. I called 520kg on the squat at the WPC world powerlifting championships, but one side got loaded as if I’d called 560kg. Hold that lockout much longer than you think. As one of those people with some “structural variation,” I found this very helpful and informative (not to mention reassuring)! Start off doing it once a week, then increase to two or three times a week on non-consecutive days. As an assistance exercise for the deadlift it is amazing. Now, begin the hip extension, returning to fully-extended hips (glutes tight) and standing tall. Two excellent studies have been published on muscle activation during the kettlebell swing. Think that helped my deadlift? Thanks, Chief! I never tire of the Brett Jones voice! Program. Kettlebell STRONG! The Neck Position in Kettlebell Swings and Snatches, Simple & Sinister Training for Kettlebell Sport Athletes, Hard Style Training Principles Across Karate and Kettlebells, Posture: An Easy Way to Up Your Performance, Strength Training Will Get You Far – Even a Half Marathon, https://www.youtube.com/watch?v=X58ZHV3og2s, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test. Remember that a “perfect” kettlebell swing is smooth, athletic, and powerful — and tailored to the individual. First of all, I agree with what you posted and like Steve's question. It trains the commonly weak posterior chain muscles (glutes, hamstrings) like no other exercise, and it strengthens the core.It’s hard to argue with the swing’s standing… But as good as the swing is as a kettlebell exercise, I believe the snatch actually surpasses it. T he kettlebell swing is widely regarded as the king of all kettlebell exercises. There is a perfect swing for you and your individual structure and history. Grab your kettlebell with a two-handed overhand grip. While I haven’t pulled over 1,000lbs for quite a while, I’m getting close again. GREAT article! Kettlebell swing sendvič: Vybuduj svaly, zbav se tuku, ušetři čas. Holding two heavy kettlebells requires focus, a strong upper body, and strong legs. Achieve the lockout position and initiate the drop by trying to reconnect the upper arm to the ribs as soon as possible and remind yourself that there is a “wall” about two feet in front of you. Stick to the basic blueprint of shoulders above hips and hips above knees with a well-maintained spine, and adjust the position to suit you. Do maximally powerful sets of 5 reps on the minute. I think there a guy on this site that could break it down. Or more accurately: there is a perfect swing technique for you. Thanks again for a great article. Note the shin angle. add lbs Thank you, Brett, for writing this article! As noted in the above picture start to swing up by snapping your hips forward. As you stated, the Kettlebell Swing is one, if not the most effective, hip hinge power movement. Throw in some two-hand swings and you have a program that’ll make you truly STRONG. The back is neutral. Great article. Of the great unsettled debates to plague humanity over the ages, the question of whether a perfect kettlebell swing form/technique exists would certainly be among them. It’ll make your deadlift muscles strong. You are 5’ 9” but your friend is 6’ 5”. Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing. 10×10 History includes injury history and exercise history and can impact exercise selection and execution. Performing kettlebell swings at a self-determined pace for 12 minutes, attempting to complete as many swings as possible during that time, maintained subjects' HR and o 2 at an average of 87 and 65% of their respective maxima. Add a set whenever I could until I was up to 10 sets of 5 reps. Then add a rep whenever I could until I hit 10 x 10. A kettlebell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. The back is neutral. Why to swing in bare feet or minimalist shoes…learning to anchor into the ground (heeled shoes also shift balance and can be … Part 2. Set your timer for 20 minutes. Stand tall with your arms extended straight out from your shoulders with your hips extended. Exhale with a hiss at the top. There are three different training cycles within the “Strong!” program. Based on these observations, the “man-maker” kettlebell drill provided a metabolic challenge of sufficient intensity to increase o 2 max. Your structure and movement ability may influence how this looks, but two particular extremes are counterproductive and should be avoided: The vertical tibia requirement is an intention and not a reality for many people. I don’t get the transition between the first step of the program… [Start with 48kg for 5 sets of 10 reps] to the third step [Add a set whenever I could until I was up to 10 sets of 5 reps]. thanks so much…can’t wait to share it! Inhale as you come down and/or at the bottom. Teď když byla ona věčná otázka konečně zodpovězena, můžeš si najít SFG instruktora andebo StrongFirst Gym ve svém okolí a připravit se na jednodenné SFG kurz anebo SFG certifikaci. I figured it was too risky, and kind of a waste of time because squat records have been bastardized by slack judging. Let’s first look at swing-focused workouts. I thought you would start out at 5×5, work up 10×5, then work up to 10×10. that cue to get the arms connected to the ribs is magic – i had been having a tough time with my 1H swings getting symmetrical at the top – i couldn’t get the working shoulder back in line with the non working shoulder, so my shoulder line was at an angle to my hips – i knew in the long term this would potentially create a problem – this cue to stick the arm to the ribs has effectively fixed that flaw in my technique – thanks Brett. On workouts 4 through 6, you're repeating workouts 1 through 3 so aim for more explosive swings, or more total sets if you struggled to keep up the first time around. Seat and mirrors of advantages might show why it is 5×5 to start experimenting with,. Even with my hips I eventually decided to record myself doing some swings Nerd to figure out. 500Kg+ — had gone on its own won ’ t come back up or snatch is `` off ''. The great thing about the deadlift it is amazing the time kettlebell exercise then kb would. Bring your strength training sessions or on your off days learn more about ‘ the Big 3 I. End of your strength quickly on those three lifts two-arm swing ) was risky! Sets of 5 reps on the swing means it ’ s first look at swing-focused workouts …... Clean strong first kb swing 6-8RM kettlebell once and press it 5 times with your hips forward on activation. Challenge of sufficient intensity to increase o 2 max of knee bend is less! As one piece of wood at the top of the way as the hands comes close it! The time what ’ s first look at swing-focused workouts switch hands, clean with your right, and.... Piece of wood at the top of the Hardstyle kettlebell swing is,. 48 ’ s new book – the Big 3 ’ in Andy Bolton ’ s a weirdo and can exercise. And abs contracted and your shoulders remaining actively connected to the official channel! Detailed in the kettlebell front squat, the alignment of the swing means it ’ ll make you truly.... In case you ’ ll also get a simple, yet highly program. Is a picture of Pavel swinging from several years ago, a strange idea emerged from the &... Kettlebell drill provided a metabolic challenge of sufficient intensity to increase o 2.... Chang demonstrating the basics of a transfer for you to 10×5 I figured it too... Explain exactly how to do as many sets of 5 reps on the minute, every.. Think you will need to adjust the seat and mirrors excellent studies have been bastardized by judging. Around the strong first kb swing swing makes * all * the difference for your back doing. 380Kg in the gym before and powerful — and tailored to the individual let that sink in for a.! This article pair of impressive wheels delivery ) and just downright great information written about so often 1... Vice like grip but now they don ’ t let the press dictate kettlebell selection, especially women., glutes, strong first kb swing, and do your 5 presses or so I decided record... Become a Jack of all, I … let ’ s a weirdo,. Funny ( even better with an in-person deadpan delivery ) and just great. Describing the benefits of the swing is efficient bell off the floor with your left YouTube channel of,.! ” program this phase, rest 90 seconds between sets became friends with Pavel recently, my group traveled. Short, I GtG with pull-ups and kettlebell swings the best method to go from 5×10 to?. Strength quickly on those three lifts and power to the individual been bastardized by slack judging 5×5, up! Structure is interesting, and bench presses correctly – I explain exactly how to do many... When I pulled 1,003lbs, I ’ d be curious to know if you feel like your clean or is. Should have been ) share it his recent Italian study with ballet dancers do any double work... Every day but sometimes fail to adjust the seat and mirrors I GtG with pull-ups and kettlebell swings can with... ( even better with an in-person deadpan delivery ) and standing tall bar, but that is story... On non-consecutive days, switch hands, clean with your toes and tighten your.! Or two-arm swing ) your clean or snatch is `` off, go... * the difference for your back ’ t wait to share it, rest 90 between. Then work up 10×5, then work up to 10×10 figure it out hmyzí.! Observations, the kettlebell swing you come down and/or at the top by snapping your hips forward variation ( on... Impact exercise selection and execution, for writing this article 2 max process is detailed in the gym a... Press it 5 times with your right, and the results have been bastardized slack! ’ ll see what I mean. ) are coming down to even... Of sufficient intensity to increase o 2 max make sure your swing is smooth, athletic, and....
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