Thursday 12/7/17

Thursday 12/7/17

Charlie’s ready. Are you? – Grab your sitter, plan your outfit, and make an appearance at Two Birds next Friday, December 15th, anytime after 6 pm. And, while you’re thinking through your closet, consider donating that coat you only wore that one time to our coat drive. The drive officially starts Monday…please save your drop off until then.

Check it – Essential Details for Proper Swing Grip by Brett Jones, Chief of StrongFrist

“I learned no detail was too small. It was all about the details.”—Brad Gray

As an Instructor, I walk the line between seeing all the details and knowing which details to draw attention to for my student. If we draw attention to every detail, then we can overwhelm the student and create “paralysis by analysis.” If details are ignored, then the student may not get the full benefit from the drill. So, we walk the line to provide just the right amount of information.

Essential Details for Proper Swing Grip and the Kettlebell Halo

“Grip it and rip it” might be a common saying for golf, deadlifts, and other activities, but in the kettlebell swing it can set you up for issues with calluses and blisters. With its thick handle and offset center of gravity, the kettlebell provides grip benefits not found in more traditional implements. This also means a bit of attention to detail is needed.

As you can see in the video, the proper grip for the kettlebell swing is not a full grip where the handle is in the palm of the hand. This may feel like a solid grip, but this placement will pinch the palm at the base of the fingers and result in calluses and blisters.

Essential Details for Proper Swing Grip and the Kettlebell HaloInstead, the front “face” of the handle (the part of the handle facing away from you) should be in the proximal phalanges of the fingers with the calluses not pinched by the handle. In doing so, your fingers will be able to wrap around the handle and a solid grip is achieved. Tilting the kettlebell toward you also makes this grip detail easier to implement. This small adjustment allows for a strong grip without the friction and rubbing of the full palm grip.

Also, keep in mind that a strong grip is not necessarily a “death grip.” Over-gripping the handle can be the cause of many issues especially when you progress to snatches, where the kettlebell has to be able to move in the hand.

Oh, and one more thing (I’m pretty sure that will be my epitaph):

You must stay in sync with the kettlebell. Remember you are swinging the kettlebell, not the other way around.

Guiding the arm back to the ribs with the lat(s) and hinging once you are reconnected will keep you in sync during the eccentric portion of the swing. Combine this with not cutting your backswing short and the force production out of the backswing will also stay in sync. Have the patience to stay in sync with the rhythmically repetitive nature of the swing.

Warmup
Speed Ladder
Hip Mobility Series
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

L3/4 – Snatch Progression
L0-2 – 5 x 1/1 Getups (increase weight each set)

Conditioning
“Future Pigeon”

(20 minutes total)
Complete 5 rounds of the following:

E4MOM
3 Minute AMRAP of:
1 Muscle Up (ring or bar)
3 Power Snatches
9 Swings
After three minutes, 1:00 Rest

L4 – 95/65, 24/18 – try to get 4 rounds per 3 min interval
L3 – 3 Pull-ups + 3 Push-ups, 75/55, 22/16

Levels 0-2

E4MOM
3 Minute AMRAP of:
3 Pull-ups
5 Push-ups
9 Swings
After three minutes, 1:00 Rest

L0/1 – sub 5 Ring Rows for pull-ups

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