The hip hinge is a fundamental movement pattern that is used for all dead lift based exercises. The weight of the hips going backwards is counterbalanced with the upper body leaning forwards.
It is important that if you feel your hamstrings at full stretch that you stop because otherwise your lower back will round and threaten the integrity of your lumbar spine. Chest up Weight back on the heels to load the hamstrings Push the hips backwards Core tight to maintain a neutral spine Drive the hips forwards and stand tall Squeeze glutes at the top Don’t overextend or lean backwards
Below I’ve listed a collection of kettle bell hip hinge exercises for you to practice starting with the easiest and progressing to the most challenging. The kettle bell good morning is an excellent beginner standing hip hinge exercise.
Personal trainers teaching this exercise to their clients can place a broomstick vertically down the spine to monitor correct alignment during the forward bend. The kettle bell can be held against the chest with both hands before advancing to the behind the head movement as shown in the image above.
The kettle bell single arm dead lift exercise is a fundamental movement that everyone should master. Nothing is more natural than picking up a weight from the floor, learning to use your legs and hips and NOT your lower back is the goal.
When lifting a weight from the floor it is your hip and leg extension that should do all the work with your lower back staying flat. Bracing your core muscles while lifting is what stabilizes the spine and reinforces the flat back position.
Workout : As the dead lift is our strongest movement pattern you should be able to lift some heavy kettle bells with this exercise. Your back should remain flat and your core muscles braced to support your spine.
Just holding this initial bent over position will help you to better load and then unload the hips. Adding the rowing part of the movement challenges your core control as your upper body is pulled downwards and the lower back tries to round.
Resist the downward pull on your upper body by bracing your core muscles tight. Row the kettle bell to the hip being careful not to allow the shoulders to hunch up towards the ears.
As with all these hip hinge exercises the buttocks and legs are what do all the heavy lifting with the core muscles being used to stabilize the back and spine. The kettle bell swing is the ultimate full body dynamic hip hinge exercise.
You will strengthen your legs, buttocks, hips, core, back, and arms as well as pushing your cardiovascular system with the kettle bell swing. The core muscles are braced tightly to stabilize the spine and body weight is kept on the heels and mid-foot.
Pull the kettle bell back towards the body by keeping the arm horizontal and the wrist tight. Care should be taken so that the kettle bell does not flop over and hit you in the face when you first start practicing this exercise.
The kettle bell high pull is a fast and dynamic exercise so it raises the heart rate very quickly. At the top of the movement punch your hand through the handle to prevent it from banging your wrist.
To return the ketlebell to the bottom position throw the kettle bell out over the back of the hand and absorb the weight with your hips on the way down. Using a single leg hip hinge movement enables you to sort out any imbalances that you may have between right and left sides of the body.
The single leg dead lift exercise conditions the cross body sling system that connect the hip to the opposite shoulder. Those who play lots of sports or require powerful rotational strength will heavily benefit from practicing this exercise.
Workout : Begin by practicing the movement without a kettle bell and reaching forwards with both hands to touch a wall. Once you have perfected these prerequisite exercises then the single leg kettle bell clean should naturally fall into place.
Keep your chest up and core braced throughout the movement as you drive your hips forwards to pop up the kettle bell. Again this single leg exercise is excellent for sports and for balancing out the left and right sides of the body.
The hip hinge is the movement used when performing all dead lift based exercises. You can perform a hip hinge workout by using any of the above exercises starting at the beginning with the easiest and progressing to the more advanced.
Keeping your back flat and core braced push your hips backwards loading your hamstrings and heels. The weight of the hips going backwards is counterbalanced with the upper body leaning forwards.
Position your feet a little wider than shoulder width, push your hips backwards and allow your hands to drop towards the floor. Grab the kettle bell and stand by driving your hips forwards and squeezing your buttocks.
Kettle bell Hip Hinge Drill | Breaking Muscle Stand with feet hip width apart holding a kettle bell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettle bell on your stomach and imagine breaking the bell in half at the handles, this will allow your lats to engage.
Do not sit down into a squat, as you move the hips back you should feel some tension in your hamstrings. A common mistake is to assume that the kettle bell swing is a squat when in fact it is a hinge at the hips.
A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.
The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).
The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.
Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.
The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.
Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.
In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”. When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury.
Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.
The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.
Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.
It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.
The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.
Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.
A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.
By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.
One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.
This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells.
In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.
Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.
The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.
Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.
Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.
Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.
These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.
Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.
Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.
With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.
Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.
The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.
^ , «» . « » “ ”, 22 August 2016 (with period photographs).
21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.
Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).
“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.
^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”. Back (Lower), Biceps, Quads, Shoulders
Back (Lower), Biceps, Quads, Shoulders Self-assisted Inverse Leg Curl (on floor)
See More Similar Resistance Bands Exercises Date Created: 12/1/20, 12:21 Last Updated: 12/3/20, 1:05 PM
Put maximum tension on the lats and prevent your forearms from burning out. A program to increase hip strength and mobility that can be done anywhere in a short amount of time.
CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. A 6-month-long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength.
Jim Gender's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Bodybuilding is full of programs used by “enhanced” lifters, but most people don't take drugs and can't get good results.
Barbell back squats are actually not the king of leg exercises. The ultimate combination of the most powerful kettle bell exercise and hardcore strength work.
If you struggle to build legs, this brutal training method will change everything. With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb.
The hip hinge serves as a precursor to everything you probably want to improve, from athletic performance to body composition. You want to hinge with the hips first, “attack the zipper,” and keep the kettle bell as close to the body as possible.
The hip hinge is a crucial ingredient for pretty much every lower-body movement you'll perform in the gym that doesn't involve a machine or sitting down. Breaking it down more, it's important to note that the hip hinge is in no way associated with a squat pattern.
While grooving both patterns is important, I'll place more emphasis on the hip hinge because, well, most people move like shit and don't perform it properly. The hip hinge makes the learning curve infinitely smaller.
About the only thing the hip hinge doesn't help with is body odor or the inability to commit to a relationship. People with extension-based back pain will still have a hard time hinging through the hips and prefer to crank through their lower back and cause harm to the facet joints and/or pars.
People with excessive laxity will have a hard time hinging and may prefer to go into excessive knee hyper extension — with no posterior weight shift — and give the illusion of a clean pattern because they're able to touch their toes. And people who are just “tight” in general and have the movement quality of a pregnant turtle will do whatever-the-hell-it-is-they-do to get the job done.
The idea here is to lock the rib cage down (don't allow it to flair out), brace the abs, and to think about “pushing” the butt back until it touches the wall. This plays into a lot of what physical therapist Gray Cook says about loading the hip hinge.
There's just something that “clicks” when you add a light resistance and someone has to think about pulling themselves into position. The same rules apply, however: Lock the rib cage down, brace the abs, and don't allow the lower back to hyper extend.
Placing a kettle bell or dumbbell behind the head, slowly think about pushing your hips back without allowing the lumbar spine to hyper extend. This is a fantastic exercise to drill home the point of extending through the hips and not the lower back.
The swing, when done correctly, helps groove a rock-solid hip hinge pattern. And as any competent strength coach will tell you, the dead lift requires a rock solid hip hinge pattern.
Learning to push the hips back and engaging the posterior chain (namely hamstrings and glutes) during a swing will undoubtedly carry over well into the weight-room. It's important to note, though, that the swing is a bit more complicated than just picking up “one of those cannonball looking thingamajigs” and tossing it around.
We want to hinge with the hips first, “attack the zipper,” and keep the kettle bell as close to the body as possible. If the bell itself is trekking below the knees, it's a safe bet you're not hinging and are instead squatting.
Another mistake many people make is allowing the kettle bell to drift away from the body. When we transition from the hike pass to the actual swing and end up with our arms fully extended out in front of us, it's important not to let the bell itself “get away” and cause more shear load on the spine.
When your arms are fully extended, the objective is not to be holding on for dear life; you're going to “relax” for split second, and then pull the kettle bell back down towards the swing portion. During the “relax” portion, however, you want to be fast (and loose) at the top, but not to the point where the kettle bell is going to jolt your spine (for lack of a better term).
The video below tries to hit on both points above — not squatting the swing and not allowing the bell itself to drift away. And before someone signs off on swings and takes the mindset they're too wimpy or a waste of time, I'd argue they're one of the best ways to train power and explosiveness.
Yes, I agree, the Olympic lifts are undoubtedly are the alpha-dog in that regard, so relax, I'm not dissing them altogether. My only argument against the Olympic lifts is that they're very technique-centric and require extensive coaching.
As Artemis Scandalizes has mentioned, “The purpose of the kettle bell swing is maximal force production. As a result, using the kettle bell swing we can generate a ton of force with minimal loading on the system/body.
And you can bet this will have profound effects on dead lift and squat performance down the road. But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.
But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”. This post will reveal the main kettle bell swing benefits and how to do them correctly.
It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits. Your heart rate will also soar when you swing a kettle bell, which makes kettle bell swings one of the best strength training exercises for fat loss and weight loss.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettle bell swings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Kettle bell swings are fast and explosive, while dead lifts are much slower.
Better posture Kettle bell swings are one of the best exercises for undoing the effects of prolonged sitting. Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity.
In many instances, this will also eliminate the back pain often caused by poor posture. Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension.
Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension. Core — the muscles that make up your midsection, which is responsible for keeping your spine stable.
Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension. Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell.
Because kettle bell swings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise. But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks.
Hold your kettle bell in front of your hips with an overhand grip. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Tim Ferris's Teaches You How To Do The Russian Kettle bell Swing Russian kettle bell swings generally allow you to lift more weight, and they are easier to learn.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify.
However, raising the weight so high will increase stress on the lower back, which could lead to injury. The increased range of movement also means you won’t be able to lift as much weight.
But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers. As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
With this workout, you do a set of kettle bell swings at the start of each minute, and whatever time is left over is for resting. You can also use any kettle bell swing alternative you prefer for this workout, including:
*Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered. AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight
With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells. Kettle Grip Kettle bell Adjustable Portable Weight Grip
Kettle bell cleans and snatches come close, but they are much trickier to master. Whether you want to burn fat, get fit, or boost your dead lift performance, kettle bell swings will help.
Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts. Therefore, it is also an excellent move for a beginner to prepare for a dead lift program.
Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age. Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning
A goal that keeps cropping up with my clients is glute development because people want big, round butts. Sitting on your glutes for extended periods causes the brain to forget how to activate them.
You should be able to flex each cheek as easily as you can tap your big toe while your hamstrings remain completely relaxed. Sitting in chairs for extended periods, for years on end, pulls the pelvis into a posterior tilt.
This means that in normal posture, the tail bone is a little tucked under and the lower back is flatter than optimal. People with this posture type almost always have an underdeveloped butt because when the pelvis is in this position the hamstrings will always cheat the glutes out of a job.
Optimally, the neck should flex first (to look at the object you’re picking up, say), then the hips, then the mid-back (thoracic spine) and only then, if the everyday task demands it would the lower back go into noticeable flexion×. When the lower back is first to flex, for the many times per day that you bend over, excessive compression of the lumbar disks is caused.
The glutes are required for locomotive activities such as running, but the overactive hamstrings become the prime movers therefore become very partial to injury. Before I’m criticized for suggesting that we’re supposed to bend like stiff robots, I want to clarify that all joints of the spine and hips flex a little to initiate all everyday bending or hinging patterns.
Whereas, for optimal safe movement, most of the flexion should come from the hips and thoracic spine, first. In a training environment (with exercises such as dead lifts and swings) flexing from the lower back first leads to disc damage.
When a lower back flexes and rotates that’s like the perfect storm for lumbar disc injury. Let’s use our time in the gym to make us better at real life and relearn good, strong movement and lifting patterns.
Medium threshold: moderate load, slightly more complex pattern (such as lunges) Here’s an excerpt from a tongue-in-cheek section within a strength coaching manual I once wrote for a well-known fitness education company:
“The posterior chain is meant to work synergistically and in unison with the other ten (or so) myocardial lines. Teaching one chain of fascia to work hard while the rest remain dormant is a violation of common sense.
Isolating the lower back, glutes and hamstrings while the feet are strapped in causes a neurological misfiring and a detriment to human movement. Patterning multiple reps of lumbar flexion eccentrically controlled by the lower back, especially for the chair-bound masses could very well lead to bulging disks in the future.
If the world changes and there’s suddenly a daily requirement for everyday people to hang over the side of a boat with a friend holding their feet and repeatedly pick penguins out of the water, our opinion on the functionality of the God will stay the same. Hold the kettle bell by the horns and rest your wrists on your pelvis so the hips (glutes) do the work.
The lower back is made up mostly of tonic, stability muscles that like to hold gentle isometric (same length) contractions all day long. They hold the vulnerable lower back in place while the powerful hips drive movement.
If these are asked to lengthen and shorten to create movement for the entire body injury tends to occur. Glutes, on the other hand, are physic prime mover muscles that like to produce powerful contractions for very short periods.
Because that’s the pattern they’ve taught their nervous system by spending too long in a chair. Inhale: break the knee and drive the butt back, keeping the tail bone high
Exhale: return to the top position, squeeze the glutes and stand tall This is the great white shark of exercises—it’s at the top of the food chain and doesn’t need to evolve.
In order for the glutes to be the main driver during a hip hinge (as opposed to the hamstrings), the knees must flex to approximately 20-25 degrees. The pendulum swing also involves rotating at the bottom then scooping the knees forward.
This sends the kettle bell in an upward trajectory (required for the sport) and makes torso rotation, quads and hamstrings the main drivers for the movement, instead of the glutes. Inhale: break knees and drive butt back while keeping pelvic floor engaged.
The kettle bell only floats as far as the power of your hips drives it—which should be between belt and chest level. Aside from loosely hooking the kettle bell, the arm and shoulder plays no part in the upswing.
At the top of every swing, stand as tall as can be and clench your butt, quads and hamstrings hard. The snatch is a swing, but the kettle bell ends in the overhead position instead of floating to chest height.
The most common problems with peoples’ snatches are: hip hinge too shallow, rotation is allowed, lack of shoulder ability to own the overhead position, hook-grip too weak to catch the falling kettle bell. It doesn’t take many glute swings, even with a light load, to make your butt feel like it’s about to explode.
The glute swing is one of the hardest of all exercises to perform safely because the risk of the swinger’s lower back flexing is so high. Lumbar flexion not only makes this dangerous, but ineffective because the lower back and hamstrings become the main drivers instead of the glutes.
During hinge exercises where torso rotation is involved it’s critical for the lumbar spine to remain in a sagittal neutral position. When the lumbar spine flexes, these articular processes drift apart and rotation is allowed to occur.
Super simple and accessible, provided there’s a basic level of hip mobility in place. A high-value exercise that develops stable shoulders, a mobile mid-back, a strong torso as well as working the glutes and patterning a good hip hinge.
Plantar flexing the back ankle allows more range of motion for the hip therefore gets into the glute more. The fact that the other hip is extended helps keep an optimal pelvic posture for hitting the glute.
Exhale: keeping your body upright, drive your front heel down without using the back foot for help. Firing up the glutes reciprocally inhibits the hip flexors, which are usually super tight on most people.
Two weeks ago Steve Belonged started a thread on the Strongest forum asking the readers to pick their favorite barbell, body weight, and kettle bell exercises. Given your goals, training and injury history, equipment availability, etc., my list may not exactly suit your needs, but hopefully it will make you think and write your own.
Rather than pick an arbitrary number of exercises from each modality, I will select the “best” in each of the following categories: hip hinge, squat, press, and upper body pull. (No, there will be no division into “vertical” and “horizontal” pushes and pulls; life is too short for that.)
If 70% of his fighters do not get it, Steve Bacardi discards the exercise, no matter how effective it is. A knee injury prevented this former Mr. Universe from squatting, so he poured his heart into the good morning.
Kettle bell snatches, while documented to have a high carryover to a lot of unrelated events like the power lifts and middle-distance running, will not win this fight because they demand rare, in this day and age, shoulder mobility and stability, and because they require considerable skill. There is plenty of scientific and empirical evidence that the swing has an extraordinary list of “what the hell?” effects.
It transfers to max dead lifts (even at the world-class level), jumps, and so on and so forth. “The kettle bell swing is the true power to the people,” assures RIF.
As much as I am partial to the dead lift, the swing wins the hip hinge class. Pavel and Peter Legatos teaching kettle bell swings to the Hungarian federal counter-terrorist team.
One of the most important things I learned on my way to a Master’s degree in philosophy was the “type/token” distinction.... A few years ago, a strange idea emerged from the clinical world: the insect head.
By Pavel Tsatsouline, ChairmanSpeaks 1,000-pound dead lifter Andy Bolton:“The swing is a great developer of ... And ladies: the fake purse grab at the end of dinner makes us guys feel good, and we appreciate the sentiment; but at some point, say between dates #3-71, you don’t need to continue the charade.
You don’t wear white socks with dress pants. I’d argue it’s the most common mistake that many people make with their swing technique.
I don’t care who you are or who you were coached by, even if it was Captain America, squatting the KB swing is not correct. Second, and more importantly, “squatting” the swing (to the point where the KB drops below the knees) increases the lever arm and places much more stress on the lower back.
Often, whenever someone complains that KB swings bothers their back the culprit is one of two things: 1) not engaging their glutes enough and 2) not incorporating a hip hinge. Today I wanted to share a simple tactile cue I learned from Dr. Mark Cheng (Senior Instructor for Strongest) you can use to help groove more of a hip hinge /hip snap pattern when swinging.
ADDENDUM: I’ve noticed a few comments on various social media outlets where people have noted there ARE viable reasons to perform a squat swing and that it does have its place. But even for those who DO perform a squat swing, there’s still a significant hip hinge involved.
Yeah, yeah, there’s “research” to back up a squat swing and how it can improve “x” factor; but then again, there was research back in the day that said smoking wasn’t carcinogenic. The eyesores that I see a lot of people performing (where it’s entirely a squat) is wrong.
Nevertheless, I guess I should have re-worded things to say this: My main beef are for those people learning the swing in the first place. This week I'm still on my ankle sprain rehab, seeing what kind of strength training I can do that doesn't aggravate and provides a degree of physical therapy / rehab. So I started playing around with KB DLS....
Feels so natural -- I had forgotten how nice it is to be able to pull without worrying about the bar path, keeping it close to my body, etc. Sloooooow -- To make the 40 kg feel heavier, I started playing with tempo, working up to a 30-second negative, 5 second pauses without touching, 10 second concentric.
But felt completely safe playing with tempo in a way I might not with a barbell. Mix it up -- I did 5-8 reps of every variation I could think of, using different combos of weights.
I had under-appreciated how much more there was to get out of the full KB DL family if one really starts playing with all the variables to increase the difficulty of what should otherwise be incredibly light weights. watched, there's a video somewhere of Pavel talking about tempo, and saying that there are things in lifting where the comfortable tempo isn't the one you want, and he gives the example of the one-legged DL as a lift to perform slowly. Are you doing them contra laterally (right hand + left leg, and versa vice)?
I actually find, if I'm strict and slow with them, I can fry my glute medium/minimum with a single rep with a 24 kg. watched, there's a video somewhere of Pavel talking about tempo, and saying that there are things in lifting where the comfortable tempo isn't the one you want, and he gives the example of the one-legged DL as a lift to perform slowly. Are you doing them contra laterally (right hand + left leg, and versa vice)?
I actually find, if I'm strict and slow with them, I can fry my glute medium/minimum with a single rep with a 24 kg. This week I'll try 1 leg DL on the injured side, see how it goes.
This week I'll try 1 leg DL on the injured side, see how it goes. watched, there's a video somewhere of Pavel talking about tempo, and saying that there are things in lifting where the comfortable tempo isn't the one you want, and he gives the example of the one-legged DL as a lift to perform slowly. Are you doing them contra laterally (right hand + left leg, and versa vice)?
I actually find, if I'm strict and slow with them, I can fry my glute medium/minimum with a single rep with a 24 kg. The first time I did these, which was a few years ago, I had trouble descending stairs for a week afterwards.
The one leg KB kickstand dead lift is a little known intermediate variation especially for rehab or progression. Kickstand DL with a pair of heavy bells is really something.
Key points:1) Drive the non-bearing leg back through the heel. In particular, after you have your fingers around the kettle bell handle, resist at all costs the temptation to lift the weight by straightening your back, lifting your shoulder, bending your elbow, or anything other means except pushing your foot into the ground — that's it, and nothing else.
No back, shoulder, elbow, wrist, twisting torso, or anything else except pushing your foot into the ground. Pause for a moment and head back down for another rep.
Your knee will come a little more forward because you have only one leg on the ground, but it's still a hip hinge. This is a good warm up for the actual movement with a weight.