Grab your favorite kettlebell. Time to go swinging.
30 Seconds of swings, followed by
30 Seconds of rest, for
30 minutes
Find a load that requires you to use about 85% effort.
Maintain between 15-19 reps/round.
Men's Rx - Varied (35-53#)
Women's Rx - Varied (15-35#)
Three phases of the kettlebell swing:
1- Backswing - using your lats, pull the weight back between your legs to gather momentum in the horizontal plane that will propel you into the "power arc".
2 - Power arc - exposively pull yourself upward while simultaneously snapping your hips up and forward to propel the bell overhead.
3 - Ballistic phase - guide the kettlebell overhead while keeping your elbows unbent.
Key points of the kettlebell swing:
•Use your hips to drive the kettlebell, not your arms
•Keep a good lumbar curve (arch in your lower back)
•Maintain a tight core
•Keep your weight on your heels
•Keep your chest up - don't let the kettlebell pull your shoulders down
•The swing finishes with your hips fully extended and kettlebell overhead
30 Seconds of swings, followed by
30 Seconds of rest, for
30 minutes
Find a load that requires you to use about 85% effort.
Maintain between 15-19 reps/round.
Men's Rx - Varied (35-53#)
Women's Rx - Varied (15-35#)
Three phases of the kettlebell swing:
1- Backswing - using your lats, pull the weight back between your legs to gather momentum in the horizontal plane that will propel you into the "power arc".
2 - Power arc - exposively pull yourself upward while simultaneously snapping your hips up and forward to propel the bell overhead.
3 - Ballistic phase - guide the kettlebell overhead while keeping your elbows unbent.
Key points of the kettlebell swing:
•Use your hips to drive the kettlebell, not your arms
•Keep a good lumbar curve (arch in your lower back)
•Maintain a tight core
•Keep your weight on your heels
•Keep your chest up - don't let the kettlebell pull your shoulders down
•The swing finishes with your hips fully extended and kettlebell overhead
FYI - In August, using 53#, Beastmaster was the closest to the min 15 reps/round and he averaged 14.6. Scale accordingly or work harder.
ReplyDeletePainfull workout today for some reason, most be left over from sat
ReplyDeleteShould have scaled to the 35 or 44 around 12.8 avg. Have fun fellas
Worlock