If you are a beginner without a clue about kettlebell technique, this will get you a safe and effective start. The kettlebell swing is truly the unique movement primarily associated with the kettlebell itself which cannot be optimally performed using any other equipment. This hip hinge pattern is essential to build a strong posterior chain and to learn how to move the body properly when we get to the. I have learned the best ways to fix these mistakes from my teacher jon engum. In 2006 after successfully losing 120lbs the previous year, i earned my rkc at the age of 42. American kettlebell swing ends with the kettlebell in an overhead position with the base of the kettlebell towards the ceiling whereas as with the russian kettlebell swing, the kettlebell path stops at eye level. Mastering what to do after you slip is better learned early than too late. In the 1700s, kettlebells emerged in russia as a weighing tool for. Hardstyle kettlebell workout by rkc instructor youtube.
After learning the basics, the instructional dvd moves through the hike pass and all the other technical pieces of the swing. I was rkc certified in 2004 and still swing the bell often. Over the course of my career as a kettlebell instructor, i have seen all the mistakes possible that can occur in the kettlebell swing. Do it fast and its the onestop shop to fatloss, power, and improved athletic ability.
We are talking kettlebell swings today on the blog. Whether you are a personal trainer, coach, clinician, or someone eager to learn more, this course will give you the foundation upon which to build your strength and the skill set. A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. How sure are we that the hardstyle kettlebell challenge ebook will work for you. The kettlebell information prompted me to buy this book. The difference between the two movements is the ending positions of the kettlebell. A fundamental guide to training for strength and power by. One thing you will also notice is, in authentic kb movements, you never swing one kettlebell with two hands. The modified kettlebell swing article pdf available in strength and conditioning journal 351. The hardstyle kettlebell challenge ebook dragon door. Most people dont understand how important and key this exercise is.
The difference between hard and soft style formosa fitness. Its as close to being taught the swing at an hkc or rkc as you can get. Ballistic lifts are the fast lifts such as the swing and the snatch. The hip hinge is associated with a deadlift movement pattern and a hardstyle kettlebell swing. The hardstyle kettlebell challenge is not only great for kettlebell instructors, its a comprehensive guide for coaching other sports, working with regular clients and doing your own training. Mastering the russian hard style kettlebell swing youtube. Emg analysis and sagittal plane kinematics of the two. I am convinced that there is no other exercise that delivers so much for so little while being less demanding on the body as the kettlebell hardstyle swing. Links to kettlebell training articles, equipment supply, certification, trainers, information, tips. Kettlebell kings blog kettlebells hardstyle training. Dd kettlebells sit higher on the palm, but either style of kettlebell can be used for either type of training, if you accept some awkwardness.
The production, presentation and quality of the dvd is amateurish at best, and there is an irritating under. The kettlebell swing can be used in cardio circuits and to strengthen your posterior chain muscles erector spinae, gluteus maximus, adductor magnus, hamstrings, and soleus. Take the time to study and learn each of the movements in this progression and youll have the basics of the move down. The arm is bent, the knees are soft, the kettlebell handle is turned to the side, and the force of the swing is spread over the whole body. The kettlebell swing greg glassman crossfit is a great system, but they dont utilize kettlebells well because of a lack of qualified kettlebell instruction. Mark reifkind kettlebell trainer, owner girya strength former. Instead the term refers to a type of handtohand combat taught in russian special operations in the 1970s. The dvd is mastering the hardstyle kettlebell swing. The hkca magical method for mastering your body want the worlds. Simply fill out the form below and put the hardstyle kettlebell challenge ebook to work for you right now if you are not 100% absolutely thrilled with your purchase, dragon door publications will refund of your entire purchase price for up to a full year. Today it is taught most popularly through the rkc russian kettlebell certification school and in strongfirst. Watch the hardstyle kettlebell swing video to see this exercise in motion.
They are the samebut differentin their ability to remind the body of the most powerful movements it can perform. Since the posterior chain is responsible for forward propulsion, exercises that strengthen the chain, such as the kettlebell swing, are useful for developing functional. The differing techniques for the hardstyle and girevoy sport style kettlebell swing and snatch demonstrate these differences in style perfectly. The swing discover the revolutionary kettlebell program. Proper set up and patterning like the hardstyle deadlift, the kettlebell swing is a hinge pattern which primarily utilizes the muscles of the posterior. Laurel blackburn, senior rkc and owner of tallahassee kettlebells, boot camp fitness and. How to assess and fix length tension relationships to eliminate pain. What you cant see is that he is inhaling as the kettlebell comes up, not down as in the hard style swing. Combining a strong cardio endurance element with muscular strength and development, the hardstyle swing is your one stop training tool.
That comes from the hardstyle world and was created because the belief was, americans would find it too difficult to learn a 1arm swing. The origins and explanation of hardstyle kettlebell. Learn the ins and outs of how to perform the hardstyle swing via video instruction. The ultimate exercise for fat loss, highyield cardio and explosive power. It is an explosive hip drive that mimics a broad jump.
The hardstyle kettlebell swing is one of the most powerful exersises that exists. The hardstyle kettlebell threethe swing, goblet squat and getupare the gateway to. Get step by step instructions to properly execute the movement and get the most of your arms workout. Exhale and return to the squatting position, allowing the kettlebell to swing back between your legs. The swing opens you up, broadens your chest, pulls your shoulders back and strengthens your back. The swing demands maximal hip hinge and minimal knee bend while the goblet squat demands maximal hip hinge along with maximal knee bend. The kettlebell swing, being the most important kettlebell exercise to master, is one that you need to spend lots of time practicing. Instead, let the kettlebell swing back and forth between your legs, like a pendulum, while you maintain a deep hinge. My kettlebell students know that their arms are only the pendulum for the kettlbell, they arent actually doing the work of lifting the kettlebell to the top of the swing position. You learn how you can use one exercise the swing as a complete workout.
The kettlebell swing is the ultimate hip snap movement and as dan john notes, learning to have symmetry in the movement can jumpstart you to an injuryfree career. Over the years the hardstyle swing has evolved to a better more efficient exercise than it already is. The hardstyle kettlebell workshop is more than entrylevel user instruction for the ak47 of exercise equipmentthe kettlebell. Following the basic instructions below will get you started. Hardstyle kettlebell swing progression step 1 hardstyle kettlebell swing progression step 2 this videos series is a crashcourse in learning the hardstyle kettlebell swing. In the first article and video of the hardstyle series for kettlebell kings i broke down all the essential kettlebell deadlift movement nuances and their progressions. It is as close to putting the swing segment from the hkc workshop in a box as you will ever see. Swinging a kettlebell is a foundational exercise that actually dates back to ancient greece. Terrance submitted a workout to cavemantraining which consists of 50 reps per.
Nothing beats the combo of written and video for learning new exercises and training techniques and thatll why ive put together this video series for the new 20 version of the kettlebell basics swing manual. It was training the hardstyle kettlebell swing that helped me lose the weight and develop the conditioning to endure the rkcs three days of. And now that this question of the ages has been answered, you can find an sfg in your area and prepare for an sfg user course or sfg certification. Hardstyle kettlebell certification precision kettlebells. The deadlift is the foundation where the hip hinge pattern is established. Eventually, i decided that information alone wasnt enough, so in 2006 i sourced my own kettlebell. It works almost every single muscle in the body, develops.
Mastering the hardstyle kettlebell swing, as the title implies is entirely devoted to the swing. Affordable and search from millions of royalty free images, photos and vectors. Terrance ndlovu is an east london based level 3 qualified personal trainer and rkc certified kettlebell instructor. The hardstyle kettlebell challenge ebook kettlebell weightlifting. You want to swing from a neutral and natural stance.
This was all before i even bought a kettlebell by the way. The hardstyle would be impossible to do in competition effectively, it requires too much effort. The ultimate exercise for fat loss, highyield cardio and explosive power with master rkc, mark reifkind and tracy reifkind, rkc dvd 3 hours 5 minutes get the ripped physique, the ultraconditioning and the explosive power you always wantedin minimum time and for minimum expenseas its title indicates, mastering the hardstyle kettlebell swing provides absolutely everything you need, to. This style focuses on a balance between high tension and relaxation. Twelve common kettlebell swing mistakes hardstyle kettlebell. It was training the hardstyle kettlebell swing that helped me lose the weight and develop the conditioning to endure the rkcs three days of intense physical training. Shock and awe by scott iardella is a double kettlebell program for strength.
Mastering the hardstyle kettlebell swing video on demand. Deadlifts and wall taps will help you not only master your hip hinge motion, but also allow your body to properly lock and load itself when. The dvd mastering the hardstyle kettlebell swing is the closest thing you can get to being in the room with mark and tracy going over the progressions from beginning to end. The crossfit kettlebell style is a hybrid of hard and soft elements. Any downside to using competition bells in hardstyle training. This single exercise is know to strengthen the body and heal the body at the same time. A cornerstone element of both their stories is the hardstyle kettelbell swing. But the term hardstyle doesnt refer to its difficulty, nor as many believe, does it refer solely to generating tension throughout the body. Remember that a perfect kettlebell swing is smooth, athletic, and powerful and tailored to the individual. Most of the time at cfp, we program the russian style. Read our simple 100% no excuses money back guarantee. Like a punch, the swing takes hours to learn and a lifetime to master. Hardstyle kettlebell training was developed in the 1980s to support that. Hardstyle kettlebell training and certain martial arts share the concept of.
Hardstyle is the style of kettlebell training popularized by pavel tsatsouline, who brought kettlebells originally to the us. Despite what most fitness athletes and gym goers may think, there is more to the kettlebell swing argument than just american vs. Prerequisites are swing, snatch, clean, press, goblet squat, and tgu. Reviews for mastering the hardstyle kettlebell swing.
In fact, theres a 143pound kettlebell on display in the museum of olympia in athens. This involves double kettlebell snatches, so it is best to have doubles of two weights, unless you are great at snatches one weight for snatches, and the heaviest weight you can press for 5x5. It is a ballistic exercise in that the kettlebell is launched with an explosive movement and then is guided into position as opposed to a grind where tension is applied throughout the movement. Then its time to join what is the 300 swings a day kettlebell challenge. From top athletes to the new trainee, the kettlebell swing has numerous training benefits which include strength enhancement, power production and endurance. For example, in a kettlebell swing there is an explosive hip hinge and then relaxation as the kettlebell floats up. Set up behind a kettlebell exactly how you would for a normal twohand swing. My back was slowly on the mend, so i very, very gently started to teach myself the kettlebell swing based on the information i had at hand.
The hardstyle kettlebell swing rise above strength. However if you are active, 18 pounds for women and 35 pounds for men is a good weight. Hardstyle kettlebell swing video watch proper form, get. Hardstyle kettlebell certification, the hkc your chance to join forces with the worlds premier kettlebell instructor training system. The second workout i put your new skill, or your reinforced skill, the hardstyle swing, to the test. Competition handles are meant to hang from the web of my thumb and sit low on the palm. Kettlebell swings can be summed up with 4 easy verbal cues.
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