As coaches, we all have certain movements we cannot stand to watch performed poorly. It pains me to see bad squats. I mean, it makes my knees feel like they want to explode. Fortunately we squat a lot in an untimed environment here, so we have the opportunity to get some quality technique work done.
Soft abs and glutes lead to poor, overextended alignment at the top of the swing. - CrossFit.com
Overextended kettlebell swings are just frustrating. They’re relatively easy to fix, and we review swings regularly, but once that clock starts for the WOD, all hell breaks loose. I like photos, such as the one at left from The Main Site (CrossFit.com) that demonstrate proper form immediately adjacent to a common movement flaw, and in this case the flaw is exactly what I’m talking about. In a good kettlebell swing we want our torso acting as a lever arm, transferring power generated through hip extension to move the weight.
To do this safely and efficiently we must engage our core, and maintain a stable midline. Ideally the swing begins with a hinge and ends with a plank. By hinge I mean the hips are flexed, the belly is tight, holding the rib cage in place, not allowing overextension of the spine, and the knees are sightly bent. Plank refers to knees and hips extended (butt squeezed), belly still tight, rib cage still down, spine in a rigid, neutral position. If swinging a kettlebell makes you feel like your back’s going to break in half, it’s likely due to overextension caused by either a lack of mobility, lazy abs, or both.
At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.
- Greg Glassman
Basically everything we do requires abdominal engagement. The kettlebell swing is certainly not an exception, and I would even argue that it serves as a fine example. Many people new to the exercise attempt to swing the bell almost entirely with their arms, rather than locking their spine into a solid column, and firing their hips to move the weight. More experienced CrossFitters often get the movement pattern right, but we sometimes get a little complacent, and fail to finish the movement in a good position. The reps count, but it’s less efficient, and could hurt in the long run. Next time you pick up a kettlebell remember to stay tight, and swing it right.
August 22, 2012
Strength/Skill:
Overhead Squat 3-3-3-3-3
WOD:
AMRAP 10:
7 Kettlebell Swings (32kg/24kg)
14 Sit-ups
21 Calorie Row
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Woah ho ho. Made it to the front page!
Lunges (alternative strength due to hurt shoulder):
70 (each hand)
WOD: 4 + 2 (no RX due to hurt shoulder. Funny how I couldn’t even do the workout on the one post my picture has been featured on haha)
OHS – 80kg
WOD – 4+14 Rx
Tough first day back after over a week off doing nothing but eating and sitting by the pool. Everything felt really hard this morning. Glad to be back!
Nice work 6:30
I find that if everything doesn’t feel really hard every morning, you’re probably doing it wrong. Good to have you back!
OHS-45kg, having trouble jerking it today.
WOD- 4+7 rx+ @ 28kg KB
That’s what she said.
Awesome.
:-D
OHS: 70kg – Tried 80 then 81 and failed on both. Couldn’t stabilize the weight. Something felt off today.
WOD: 4+27 Rx – Had the erg set at 130 drag. Feel I should have been higher for the calorie row, although this allowed me to still have strength in my legs to pop up that KB. Still experimenting here.
Wow. A 10kg jump on OHS? Big jump in weight. Why would you try 81kg if you failed at 80kg. Not criticizing, just curious.
It may just be me playing mind games with myself, but many times I’ve failed at a weight, then gone slightly up in weight, and got it. For example, a couple weeks ago we did OH squat 5×2. I failed at 82kgx0. I then added 2 more kilos and got 84×2. Today I failed at 80×0, but then did 81×1.
I only do this if I’m confident in the weight, though. That 80 didn’t feel that heavy to me, I was just having trouble keeping it locked out when I began my squat. I think maybe a little tightness is to blame.
Also, I know I make gains when I get used to a weight. Once, I get an understanding of what 80kg feels like overhead, then it will become easier for me to replicate that lift on a normal basis. Muscle memory and mental confidence, I guess.
OHS: 75kg – PR. And felt really good. Could’ve gone higher.
WOD: 4+1 Rx – That was a fun one. Rows were tough after yesterday’s 2k row.
OHS: 60kg
WOD: 4 + 26 Rx
Travel mini-hotel WOD! 21-15-9 dumbbell S2O (25# was the biggest in the fitness center…woo!), dumbbell push ups, sit ups. 3×10 dumbbell squats.
OHS: 34 kg
WOD: 3 +19 w/20 kg
A fun one!
OHS: 45kg. Could have done more but really sore from past couple days.
WOD: 5+2 @ 28kg KB. Definitely going to try 32kg KB next time.
Nice job 6:30!
OHS – 70kg Not good. But I know what I have to work on, and I will continue to work on it.
WOD – 5+5 Rx that 2k row yesterday primed me for pulling hard again.
This has been an uncommonly good week for me at the gym. Thanks coaches! I may be actually gaining some confidence for the garage games!