Kettlebell Swing Progression (citizenathletics1)

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Objec­tifs du Ket­tle­bell Swing Pro­gres­sion (citizenathletics1) #

L’ap­pren­tis­sage de la tech­nique du Rus­sian Ket­tle­bell Swing.

Exemple #

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KB Swing 101👉🏽 — 📝The swing might be one of the hardest movements to teach novice lifters. For this reason, I have put together a series of exercises you can use to practice the swing / hip hinge motor pattern. . 📚Many of these movements are great standalone exercises as well, especially the band resisted ones. If you want to learn how to hinge your swing and explode through the hips, you need to conceptually understand its a horizontally loaded movement, not a vertical movement. The bell moves forwards and backwards more than it does up and down. . 🗑I love the one by one swings as a means to teach the horizontal bell translation. It does a nice job of emphasizing the bell path during a swing. Choose a lighter bell than normal to teach those, but it should probably still be heavy enough to create momentum. Use the one by one to teach, and use the pull thrus and KB band resisted deadlifts to ensure physical readiness, tissue preparation, and proper hinge mechanics. . 🔥One side note: please don’t get upset when you see people “squat their swings” in your local globo gym. Sure, it’s not an actual KB swing done properly, but they’re still accomplishing some sort of goal. And it’s not dangerous or harmful. They’re getting their HR up and loading their muscles just like you are. Don’t be an elitist gym snob, seriously who cares? The goal of the fitness community should be to get more people to join our tribe, not ostracize those who try new things. For this reason, I don’t follow or support accounts that are dedicated to making fun of uninformed people in the gym, it’s counterproductive. I implore you to adopt the same mindset. 😊 . #TeddyTalksTraining #StrengthCoachTherapy #CitizenAthletics

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Points clés #

  • Répartissez votre poids sur : gros orteil - 5ème orteil - talon (trépied) ;
  • Activer son gainage avant de commencer l'exercice ;
  • Gardez vos omoplates serrées sur chaque répétition ;
  • Ne pas cambrer le dos ;
  • Le mouvement est initié par une contraction des fessiers ;
  • Concentrez-vous sur le mouvement de pivot autour de vos hanches ;
  • Soyez explosif en resserrant les fesses