Kb Swings Quotes

You can think of the snatch as a clean to the point above your head. Do not even think about taking it on until you have mastered one arm swings and cleans! Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels. Inhale, arch your back, push your butt back, and bend your knees. Reach for the bell with one hand, the arm straight, while keeping the other arm away from your body (initially you may help yourself by pushing with the free hand against your thigh but it is considered ‘no class’ by most gireviks). Swing the bell back and whip it straight overhead in one clean movement. Note that the pulling arm will bend and your body will shift to the side opposite to the weight. But you do not need to worry about trying to do it that way; just pull straight up and your body will find an efficient path in a short while. Do not lift with your arm, but rather with your hips. Project the force straight up, rather than back—as in a jump. You may end up airborne or at least on your toes. It is OK as long as you roll back on your heels by the time the bell comes down. Dip under the K-bell as it is flipping over the wrist. Absorb the shock the same way you did for cleans. Fix the weight overhead, in the press behind the neck position for a second, then let it free fall between your legs as you are dropping into a half squat. Keep the girya near your body when it comes down. As an option, lower the bell to your shoulder before dropping it between the legs. Ease into the one arm power snatch because even a hardcore deadlifter’s hamstrings and palms are guaranteed to take a beating. Especially if your kettlebells are rusty like the ones I trained with at the ‘courage corner’. It was a long time after my discharge before my palms finally lost their rust speckled calluses. Unlike the deadlift, the kettlebell snatch does not impose prohibitively strict requirements on spinal alignment and hamstring flexibility. If you are deadlifting with a humped over back you are generally asking for trouble; KB snatches let you get away with a slightly flexed spine. It is probably due to the fact that your connective tissues absorb shock more effectively when loaded rapidly. Your ligaments have wavy structures. A ballistic shock—as long as it is of a reasonable magnitude—is absorbed by these ‘waves’, which straighten out like springs.

Apologize when you’re wrong. Fix your own fuckups. And if you have to go down, do it swinging.

Maybe,” I admitted. “That’s what being a leader really is, though, Captain. Doing what needs to be done, be it messy or unpleasant or difficult. I won’t lie and say my parents didn’t instill some of that in me from the beginning, but the bulk of it I learned from a gunrunner. You do the work. Apologize when you’re wrong. Fix your own fuckups. And if you have to go down, do it swinging.

You see that you can adjust principle based training to what equipment you have and what your level of fitness is.  If your shoulders are a wreck, double snatches are not for you, do swings.  Don’t have a pull-up bar?  Go running.  Only have 5 minutes to workout?  Lift heavy.  Getting bored from too many swings?  Throw in more bodyweight and do KB windmills.  Do a lot of heavy lifting?  Do some kettlebell cardio.

Two Arm Kettlebell Swing Start Position—Stand one foot behind kettlebell, grasping KB with both hands, loading the hamstrings with a good athletic posture Execution—Throw KB in a 'hiking' motion between the legs maintaining a good athletic posture. This loads the body. Then triple extend the hips, knees, and ankles in an explosive manner. At this time, the arms should serve as a tether, only guiding the KB to about eye level. The height of the KB is dictated by the explosiveness of the lower body. Return—Lower the KB by using gravity to control the KB back into the athletic position with the KB high in the crotch (ie. a witch on a broomstick)