24-25MAR15: Kettlebells Swings!

Now that we are all masters in the Kettlebell Deadlift aka ANGRY GORILLAS!!, we will now learn the fun part: how to properly perform a Russian Kettlebell Swing!!

When watching the demonstration video below, look closely at the athlete’s deadlift form, her back positioning for each swing, and how she uses her hips (core) to generate power to her arms (extremities). While it looks like the arms are doing all of the work, it is your back, core, and hips that are responsible for generation of force and for the CONTROLLED swinging motion of the kettlebell. Also take note that with the Russian kettlebell swing (unlike the American swing, shown below), the kettlebell does NOT travel past the eyes:

WOD:

“Helen”

Three rounds for time:
400m Run
21 Kettlebell swings
12 Pull-ups (Ring Rows)

Coach Corrinet demonstrating an American Kettlebell Swing:

KB Swing 11:30:12

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