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Interesting & insightful!

Devils advocate here. The common belief is “hinge as far as you can, preferably a stiff legged right angle. Once you’ve hinged as far as possible, then allow a little slack in the knees, if necessary, to complete the range of motion.” You guys find this to be false? I find that casting my upper body out like a mailbox at the bottom puts undue tension on my lower back, and *not* going out of my to exclude the knees, and being more of a “<“ … yaknow… like a *deadlift* … and incorporating my knees, feels *great* and allows for strong force production.

Golden.

Awesome conversation.

Confession time. Saw some content. Got to a point where id chuckle at the “it’s not just a hinge,” continuous talking point of this channel (could become a “take a shot” drinking game). In the gym currently between sets. Tried adding some knee, a little more upright posture, targeting a more upward momentum than outward… guys, my lower back, shoulders, even a heavy one arm swing feels significantly nicer. I’m able to support the upper body aspects much better, and my lower back seems to stay much more engaged. Swings are snappier and stronger. I think I might just start doing swings “wrong” from now on.

Interesting. Very. Excited to comb through more content, specifically, the press and swing videos.

Arm the Body! Sounds like something you'd shout in battle.

Very interesting! Very insightful! Loving this series, guys!! P.S.: Another Android user...😄

Android user here...😢

I agree I think he means powering it the same way as a swing.

Finally!! Someone has the balls to call out Dan John - or rather, his often idiotic & bad/detrimental coaching style! My snatch 'mastery' was impeded for a long time because I tried to follow his 'advice'/'technique'...finally decided he was flat out wrong; saw a few others explain it much better, and finally got it...still not perfect...still 'learning'/'perfecting'...but much better now, and much less pain & injury!

Any videos of YOU guys doing kettlebell swings? BTW, I've seen most of those kettlebell videos and some of them DID have me saying...really? Question: "Keeping the arms connected to the body" I'm a bit fuzzy visualizing that. BTW: I bought The Roger Parks Kettlebell Ballistics book for the Kindle. I'm about 1/4 the way through. I haven't had such a review of Newtonian Physics since my college Physics classes. Good stuff. Acceleration isn't force, a force vector is force and direction...etc.Inertia...mass...different but intertwined.....these guys hefting the 20 kg+ kettlebells in these videos. INERTIA! Not forgiving to bad form!

Trebuchet or ballista??🤣🤣🤣 More seriously: Great video, guys! Lots of food for thought here...........

Video 2 is great...I love his description of "A hard muscular stopping point" 😂😂Guessing he's not qualified to actually teach a swing , so diagnosing problems with it...probably a little outside his scope 🤷‍♂

A link to that cultural reference regarding "Stand". ruclips.net/video/AKKqLl_ZEEY/видео.htmlsi=aIL_zyZFU5gkcPEr R.E.M. is a fairly well-known rock band. Well played even if he didn't get it.

Has "Joey" had a spinal MRI or X-Ray (I am a Certified MRI/X-Ray Technologist) to see if there may be a congenital deformity or pathology, past injury scarring? You can tweak his workout form any way you like. If there is something biologically wrong with his spine...STOP! Get medical help! Hence "You are doing something wrong or there is something wrong." I once did a spinal MRI on a man who did competitive powerlifting in the "Masters" class. (Complaint: back pain) It was a Friday evening. He was my last patient...for the week. His spine was a train wreck. Exteriorly he looked like a Greek god. He wasn't going to get a diagnosis until the following week. He had intended to compete that weekend. I showed him the images and told him pointedly that I was not a doctor, but he may want to hold off on that competition until after speaking with his doctor about the findings. So, sometimes you need to stop and see a doctor first...not another trainer.

Hi

Great idea guys . Question though...how do you account for and factor in the time for set up and initial hike within the 8-10 seconds?

Hardstyle swing all the way for me since power is my goal! Thanks coaches.

4560

Hello, Are you looking for a professional RUclips thumbnail designer? Let me know please? Thanks

Great explained, thank you … I will give it a try :)

Clean technique . There are two pulls in the Clean : one to keep the bell connected to the body and another to move the bell into the rack position. . During the second pull, try to keep your arm vertical from shoulder to elbow. Don’t let the shoulder shrug or dump forward. . Also don’t forget to pull with your back as well. Your bicep will certainly help your pull but get some help from your bigger, stronger back muscles. . If the elbow moves and the shoulder doesn’t move with it, then you are likely pulling with your arm only. Try to keep the elbow under your shoulder and widen your chest as you pull. .

Variable resistance . A kettlebell is a tool that you apply to yourself to get stronger and more resilient in the ways you desire… . If you know how to manipulate your body to move the load in a way that matters. . The number stamped on the side of the bell is a starting point.

Knees matter . Your quads extend your knees. . Your glutes extend your knees. . Kettlebell manuals instruct you to “lift the knee caps”. . Force production is largely vertical with kettlebell ballistics. . Phrases like “quad dominant” and “posterior chain” make me want to bite. . Your quads are important muscles. Train them. Be happy when they get stronger. Strong quads don’t mean weak glutes.

Use your quads! . Your ideal Swing may be hip-dominant. . But that doesn’t mean that you should use your hips only. . Bending your knees allows you to use your quads. . Bending your knees allows you to get more range of motion from your hips too. . Swings without quads are slower, weaker and reinforce a position that’s not found in many other activities. . Use your quads. .

Looks great! How would you lay this out as far as reps-sets? How about timing…Timeless or emom?

There is no easy way to discover what the “cause” of pain during kettlebell Swings is, but here are 3 things to watch for. When one or more of these things is missing, pain or tightness is a common result. . What moves the bell? If the arms and back are moving the bell then your back muscles will be working overtime. Use your legs to move the bell. Check to see that the bell is around waist level or below when the hips and knees finish extending. You can usually see what moves first. If you see motion in the neck, shoulders or back early in the Swing you likely have a back that’s doing too much work. . Are you balanced? If someone is too far forward in the Swing stance then the spine is exposed to more load than necessary. Are you on your toes? If so, shift back. It’s a safer, more powerful place to be in most cases. . Arm-to-body contact connects your body to the bell. When you are connected to bell you can both Swing with more momentum and also have more mass to control the Swing on the way down. Additionally, connecting the arms to the body keeps the lever arm shorter at the arms so the bell can produce less torque to challenge supporting structures, particularly the spine.

Interesting approach...not a very practical one, though...

Constraints restrict options. If your arm can’t get long without hitting a barrier, you will learn how to Snatch with a shorter arm. . A tape measure and a shoe can create a safe barrier with items you likely already have at home. . Setup and start Snatching. See how close you can get.

Wow, tricky as you say but the detail matters, for someone like me who presses but never thought on concentrating about that center of mass, great cue

Swings that are too deep, or isolated to predominantly horizontal displacement, will likely be weaker. . There will be less room for acceleration of the bell, which is one half the recipe for force. . Deeper Swings also put muscles nearer end range where they cannot contract as powerfully. . If your goal is power then find a 45° angle for your backswing position. . To do that, a box at an angle makes a great target. Rather than moving straight down or straight back, creating a tactile target encourages the pelvis to move in the desired direction. .

I follow a program when things get hard or when something goes wrong. Otherwise, I do what I want but make sure it’s moving me in the right direction. . If your principles are solid and you understand your goals, you don’t always need to follow a program. . I do think, however, you need to monitor your progress. . For me, I need to increase my strength and make sure I have an easy half-bodyweight Press by January. . Every week and a half or so, I check my reps with the 40kg bell or attempt my test bell. I haven’t missed yet so I don’t need to follow a program for now…at least not for my Press. . I also need to improve my endurance for a Snatch test and I am working toward that but don’t want to lose my Press. . I understand my goals. Stack my work to focus on a few goals at once without competing. And test my progress. . In this practice, I do singles with a 41kg bell and immediately after a 36kg bell. I then do a quick set at 225 on the trap bar. It’s light for me but heavier than the bell I need to Press so my system is exposed to more tension and more stimulus. Plus I move fast to get a bit more explosive. I then do a single hanging leg raise to make sure my midsection is on point and to balance all of the extension I’m training. . I don’t need too much stimulus as I already have my Press and don’t want to overwork and interfere with my other goals. I stop when things feel hard or heavy.

10 min? 12 min? 20 min? Pick your poison?

Nice tips!

Anchoring to your back . These are the important details people miss or ignore. . When your bells move back toward the ground, from the rack or during a skill, attach them to your body using your back muscles. . Especially in the case of double bells, if you don’t make your back the anchor point, you will likely use your neck to support the bells on the way down. . This can lead to stiffness, loss of mobility or pain. . I don’t like to pull my shoulders down but pull them wide. I find this engages my muscles but doesn’t alter the position of my shoulders and shoulder blades as much. . If you want to train long and well, do the little things that matter. .

You may have heard that training your biceps is a bad idea. . “Isolation is the enemy” “Don’t train single-joint exercises “ “ We were not meant to move that way…” . These are stupid things to say and stupid things to think. Stupid. . I know that guy over there in the barefoot shoes, creator of the cricket diet, who also told you that kidney function is the most important thing for your gains, and to never train while Mercury is in retrograde, told you not to train your biceps. . I know he said to never do an exercise that isn’t tri-planar and that ego is behind your craving for more mass. . But he can’t lift his own bodyweight, and might be great at doing Animal Flow near kettlebells but certainly can’t move those bells in a meaningful way. . Train your biceps. It will protect your elbows. Your elbows are important. They attach your arm bones together. . Also, don’t believe stupid things people in the gym tell you. .

Hip /Leg drive might be considered the same but it's not even close for me...grip, back and shoulder strength for the single heavy is way more tough. I have a c7/T1 injury so 2 * 20 half snatches is as high as I go. The left side just can't handle anything over 24kg - nerve damage affecting my grip. Great form in both btw - looks like you could even go heavier in the singles 👍

Nice snatches, i find lifting the same weight with a single kettlebell to be way more satisfying than lifting two lighter ones. Maybe it's easier to reach the limit with one kettlebell than two because two requires more coordination and makes it more dangerous in case of failure

In what ways, if any, are the two loads the same? . In what ways, if any, are they different? . When might you prefer one to the other? . Let me know what you think.

I love to add a few reps every so often throughout my day. One favorite practice is to take breaks from writing and do a few Presses, Swings or Squats. . These reps give me an energy boost, change my focus and get some blood pumping. They also help my technique. . But I doubt they add much to strength and I consider them useless if I’m trying to add muscle mass. . Physical adaptation requires sending signals to your body that are relevant and consistent. And while a few reps every hour or so might be relevant to your goals, they aren’t consistent enough so your body will likely ignore them. . You will reinforce technique and I have seen a benefit from reassuring my brain that I can lift a particular bell. But I need to lift it a lot if I want to increase strength.

Keep it tight . As the center of mass of the bell moves away from a point above your shoulder, the bell will get “heavier”. . Weight is an experience, not an objective measure. It is situational and influenced in this case by the moment arm at the shoulder. . If the bell moves forward, the moment arm increases, and gravity can produce more torque to resist your motion. Or, keep the bell over your shoulder or it will get heavier than it needs to. . A spiral path allows the bell to travel up and overhead while keeping the COM of the bell over the shoulder. This makes for an efficient bell path. . Use volume and load to train you, not added strain as a result from poor form.

Sometimes, people swing the same side leg out at the knee to make room for the bell. I don’t like this. It comprises balance. . If you have this problem then shift the body of the bell toward the center by gripping toward the outside horn. . This also aligns the COM of the bell better with your center and can help minimize rotation. . The bell will move a bit differently so this may not be for you. But it might be for you so you should try it. .

How would you warm up for a snatch session in the morning?

Regardless of the potential advantages or disadvantages of fasted training, I do it because it fits into my life better. . The “experts” will tell you that you are a moron if you do this or don’t do that. They might be right. But practicality matters. Exercise works best when you do it rather than simply talk about it. . I can do moderate volume, low-intensity work fasted. So I do it when it fits my schedule. I prefer to eat before I train but don’t always have the time. . Fasted training gets the reps in. I respond well to it. I feel great when I’m done. And it’s better than not training. . Do you train fasted? What’s your experience? .

Snatch test prep . We don’t all need the same things. . I need more muscular endurance. That’s why I start my prep this way. . I know several other methods that claim to do the same thing without doing multiple sets of high reps. They don’t work for me. . I’ll do this for a month or so. Then I’ll switch to a heavier protocol and begin to manipulate time as my main training variable.

I started doing this a couple or years ago now. Due to work, I have ups and downs in consistency so sometimes progress is faster and sometimes it's slower. Nonetheless it has changed my life for the better

What are you willing to do now for a better you later? It starts with the first step. Simply moving regularly will improve your life immensely. I am a man who has had my fair share of injuries, trained as if my 1990s high school coach still wrote the “program,” and I have tried nearly all methods in the books. Moving with intent using kettlebells has changed my life. Not only am I stronger, but I also have more endurance and find the fun in the challenge of learning the skills of hardstyle kettlebell training. I keep returning to kettlebells because they allow me to move freely, build tremendous strength applicable to my daily life as a father, and keep me feeling fresh, strong, and young, well into my 40s. I started training with them in my early 30s to have a viable option to exercise when our son was born, knowing that I wouldn’t have the luxury of my time being used freely as it previously was. I have definitely grown in my knowledge and ability over the years and even turned a career as a personal trainer into one specialized in kettlebell coaching. The only requirements are patience, practice, and of course, a kettlebell. So tell me, why wouldn’t you do this?

Cues have consequences . “Shoot the hips forward” is a common hardstyle cue. . It’s bad. . Best case, it’s useless. Worst case it’s dangerous. . You don’t need to tell the wrist or elbow what to do when the hand waves. In the same way you don’t need to tell the hips what to do when the legs drive. . This comes from a misunderstanding of force application. Avoid it. . If the hips shoot forward independently of the legs driving, as is often the consequence, something must balance that motion according to Newton’s 3rd law. . The result is an awkward, quasi-sexual pose to finish or an unbalanced invitation to back pain. .

So you squeeze as youre coming back up?