Archive For: kettlebell swing

Volume Monday 6/1

15 minutes to build to a heavy 3-rep push press, then

EMOM for 20 min:
3 kb swing
3 kb clean
3 kb jerk

Ideally use two kettlebells but can scale to one bell if necessary. If OH position sucks then scale the jerks with push press either using the bells or not. If using bells for push press make sure they are spaced far enough apart so as to not smash fingers. NOT RECOMMENDED for bells smaller than 16kg. Encourage experienced athletes to go heavier than they think.

Post push press weight to comments!

– middle splits, 2min
– bar-in-trap, 90sec/side

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B. 7 sets: snatch + hang snatch. no pauses. GO HEAVY AND BE SPEEDY!

then

EMOM for 5min: 2 power snatch + hang snatch. see if this can be the heaviest you’ve gone!

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E. 2min drills: retest any of the skills you’ve done in the past month then the Cool Down. Post results!

The Russian and American Kettlebell Swing

There are loads of articles out there that argue the benefit, cost effectiveness, efficiency and safety between the American and Russian Swings. I do not want to add to those arguments. I simply to clarify a bit what might be reasons for you, at you current athletic level, may choose one or the other for their workouts.

Jared kettlebell russian swing
Russian-style kettlebell swing

Photo May 07, 2 36 35 PMAmerican-style kettlebell swing

The Russian swing is unarguably the safer method. Without the need for going overhead and or risk of compromising the shoulder joints this style is a great place to start. You can also go heavier. The American Swing probably is an advanced technique but not because of strength but because of mobility. If you were lucky, as a child you spent a significant amount of time on the jungle gym, climbing trees, doing sports and wrestling around. Did you still hang from things as you got older? Did you still climb? Even through high school and college? How about as an adult. Point is many people no longer have the required mobility and strength in the shoulder to perform overhead movements. Even if you can perform a proper overhead press with two kettle bells or a barbell doesn’t mean you have the ability to lock out both arms while gripping one kettlebell. It’s just a really narrow grip.

Scaling the American swing:

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bent-arms (considered scaling- improve your mobility!)

Processed with VSCOcam with lv01 presetthe preferred American-style swing for those with mobility issues, scaled to as high as you can safely

Here are examples of incorrect form:

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over-extended in the lower back

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over-extended and over-powered

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kettlebell not perfectly-vertical aka “limp” aka “droopy” aka “droopy bell syndrome”

Either way, you must master the Russian Swing first. Mastery of the foundational movements will improve your athleticism.

Range of motion is one of them and arguable one of the most important. Get on it.

Below is a simple test to find out if you have the mobility to execute the overhead swing. Lay with your back to the ground and put your arms in front of you locked out with thumbs touching. Slowly move them towards your head and allow them, if possible, to touch the ground above your head. If your back arches up and off the ground or if you hold your back position and your arms cannot touch the floor then your range of motion is compromised.

Processed with VSCOcam with lv01 presetCannot put locked out arms on the floor without arching and allowing the back to leave the ground

If this is you come to Kettlebell Class or Mobility class. We will correct your range-of-motion limitations. This is a priority for athletic performance as well as injury prevention.

Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to comments

– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count

then

EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E
– 2min drills: choose a skill
– (see Cool Down)

Volume Tuesday 5/5

Hatch W1D1

back squat 60×10, 70×8, 75×6, 80×4
front squat 60×5, 70x5x3

then

for time:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)

15 minute time limit. Perform each line as written (1 clean + 1 swing + 1 snatch + squat, 5 times through before moving onto the next).

Compare to 02FEB2015. Post score to comments.

2 rounds

– seated shoulder extension, 2min
sitting with your butt and feet on the ground walk your hands behind you, ideally into a shoulder-width (or closer) grip. slowly inch your butt and feet forward while retracting the shoulder blades back.

– death march, 10m
See video explanation here.

– keg stretch, 2min

A.
5 rds or 15min of:
20 jump to target, 6″ above standing reach
3 pullups, strict
3 pullups, gymnastics kip
3 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch (starts on floor every rep), 24/16kg

then

3x30sec HEADstands.

B.
7 sets:
clean + hang clean. pause at knee for both lifts. go heavier than last week

then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

practice L-hangs between sets. go for best positioning, as opposed to time.

D.

5 min sets. join class to use timers and to be pushed by their movement.

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E.
– accumulate 1min in german hang
– (see Cool Down)