Tip & Technique Video: Kettlebell Swing

Ok, so we've had a little bit of a false start with the kettlebell series, so we're going to try it again. No matter what else you're planning for your kettlebell training, the swing is going to be your foundation. So let's start there.

OKC Advanced Kettlebell Workshop

Saturday night Sherrie and I went out with the Orange Kettlebell crew after the workshop to kick back a little after day one. At some point John Wild made a comment that stuck with me. We were discussing where how it came to be that Coach Denis Kanygin had come to be involved with OKC.

You see, John’s been at this whole kettlebell thing for a while now. He’s studied with a number of notable coaches, clubs and competitive athletes. After spending 4 or 5 years studying any single thing, generally you’re at least starting to become what I’d consider to be something of an authority on your chosen subject. So it is with John, an authority. Anyway, his comment on meeting Denis at that point in his career, when he’s very well established and well regarded in his coaching and competing was “...all the sudden I’m like ‘I’m a fraud!’”

Now, for anyone that’s spent even a minute or two watching John work knows the extent to which that’s not actually the case. The point is that Denis was just that good and concise in his coaching. Personally, I can’t even begin to explain how many different ways I gained and improved as a result of this weekend’s course. Already I’m a considerably better athlete for it. Given time and practice with some of the technique and programming ideas I gained, it’s going to be a whole new ballgame.

But here’s my point. When was the last time you bumped up against someone or something that really humbled you? When was the last time you opened yourself to an experience with so much potential for growth, it seemed like you were starting from square one?

If you can’t remember, it’s time to go find that opportunity. It’s time for a growth spurt.

For those of you looking for that kind of opportunity in your own athletic training, I highly recommend following these links.

OrangeKettlebellClub.com

WorkoutIQ.com

Workout of the Week

5 Rounds. Mark your time and your loads. Refer to the video demos for technique.

10 pullups

20 thrusters

30 SumoDeadliftHighPulls

40 MB Rotational Throws (use wall if no partner)

50 Body Weight Squats

Enjoy.

MOVE!

Bonus Workout

Well, still fighting with You Tube, so I'll have the video and a recap of the Orange Kettlebell Club advanced lifting workshop up as soon as possible.

Practice your swings.

100 kb swings left hand

100 kb swings right hand

10 burpees

KB swings decrease by 10 each round and burpees increase by 2 for each round. 10 rounds total.

Tip & Technique: Kettlebel Clean & Jerk

You Tube and I are having another fight today, so hopefully I'll be able to have today's video tip up and running tomorrow. Check back.

What did we learn here?

What did we see Saturday at the National Long Cycle Championships? A room full of committed and dedicated athletes striving for one thing, performance. Why? And to what end? The shiny medals and certificates handed out at the end of the day? Some prize pot of cash? No. Bragging rights? Well, quite possibly that, but more importantly for personal pride and performance.

What’s interesting is that not a single one of them was a professional athlete. Sure, there's a few coaches and trainers sprinkled in there. But most...utility workers, photographers, accountants. In short, a cross section of every day people in the city. It was a cross section that was hell bent on improving and besting their own performance.

Go back to my post about working out versus training. To achieve the goals you want and make the progress you want to make, it's not about three sets of 15 reps and resting. It's about pushing yourself to ever higher levels of performance. Proof that it really works? A competitor in the flight just before me was warming up & worried aloud that he'd been so busy that he hadn't done a timed set in weeks. 2 minutes later he picked up two 42lbs weights and achieved a national ranking. His foundational training held true and pulled them true. I performed after having lost 2 weeks of training to an injury & set a personal best. My training held true. Working out isn’t going to hold up like that.

You are an athlete. Your body is a kinetic marvel. Train it that way. Make the gains you want and keep them, even when you fall off the wagon for a while.

Workout of the Week

Refer to the video demos for technique.

50 kb swings each arm

1 minute medicine ball rotational throw (against wall)

12 burpee cleans

40 kb swings each arm

2 min med ball rot throw

14 burpee cleans

30 kb swings each arm

3 minutes med ball rot throw

16 burpee cleans

20 kb swings each arm

4 minutes med ball rot throw

18 burpee cleans

10 kb swings each arm

5 min med ball rot throw

20 burpee cleans