Swing Part 1

This will be part one of an ongoing series about the Kettlebell swing, one of the basics of functional strength training.

The first flaw that I see in many new gireviks' form is improper or incomplete use of the hips. Many 'swingers' want to squat the bell up and down or raise it up and down (like an 'anterior raise' of the shoulders in bodybuidling). Unfortunately this is missing out on what is undoubtedly the greatest benefit of the kettlebell swing; Fast, Hard and Heavy loading of the posterior chain, primarily the Hamstrings. Though a kettlebell often only weighs 20-70lbs, you must multiply that mass times its acceleration to have a true appreciation of the forces involved. This is part of the 'what the hell' effect many RKC devotees talk about, such as when an experienced powerlifter increases his deadlift just by doing swings. Well, when you consider the forces placed upon and exerted by the Hamstrings in the swing, it's no wonder. Even the Westside guys will tell you most lifters weak spot is the posterior chain.

What follows is a quick video of what I consider to be the 'standard' two-handed swing. The set starts with a hike, which I consider a quick, easy way to start the set. If you are a total beginner, I suggest that you pick the bell up like a squat or deadlift first, just to be safe.




Please take note of a few things;
-heels on the ground
-shins vertical
-some flexion at the knee
-a lot of flexion at the hip
-no flexion in the back
-straight arms
-shoulders over the heels (they don't move to far ahead of my feet, they don't end up behind)
-crisp snap of the hips forward

Reminder!

One final reminder; Chris Lawyer of the Weight Room and RiverCity Strongman will be hosting a beginner's strongman workshop.

It will be held at The Weight Room, near Broad and Boulevard, for the following six Saturdays.

Cost is $120 for 6 lessons, each beginning at 2pm and ending at 4. Cost includes membership @ TWR.

See you there!

http://www.rivercitystrongman.com/

Where to Lift in RVA

Since moving to Richmond, I have been around a little. There are some great places to lift...

but so far my favorite, and the one where I spend the most time, has to be the Weight Room.

Run by Chris Lawyer, the Weight Room, off of Broad and Roseneath, near the intersection of 195/64, is not large. I think it's about 1600 square feet. It doesn't have a lot of fancy equipment. But it has two of the most important things a gym can have; people that can help you improve technically, and trainees that are serious about improving themselves. It sounds stupid, but the right environment is probably more important than any other single factor in serious lifting success. Since beginning training at the Weight Room, I have consistently hit new PR's in everything that I track. Much of this would have happened anywhere I train, but still. I know that much of was as great or as quick as it was due to the positive, supportive and intense environment that I have the luxury of training in a few times a week. Thanks TWR!

PS: Prices for membership vary, but I paid $150 for a six month membership. That's $25 a month, for a gym that has bumpers and tires and stones, amongst other things!