It was time to really hammer on the basics again – as the proper execution of the kettlebell swing is so crucial to getting the most benefit from it – don’t let youtube or goofy things on tv tell you otherwise!
We began with the usual joint mobility warm up exercises – adding in a few of the favorite pump stretches. And continued with a review of the hip hinge – we even got out the dowels and made sure that we maintained the 3 points of contact (back of the head, upper/mid back, sacrum/rear) while sitting waaaaaaaaay back with the hips. To connect this mentally to the swing we did the following mini circuit 3 times:
- 10 mindful hip hinges with dowel (take your time, it isn’t a race)
- 10 2-hand kettlebell swings with a moderate size kettlebell
Following that, we got out the BEAST and the “Evil Wheel” to spice things up a bit – maintaining a safe pace and strict attention to form, complete the following 4-5 times
- 10 Beast kettlebell deadlifts (or whatever heavy kettlebell you have available)
- 10 Start-Stop swings (pause and re-hike between each swing)
- 5-10 “Evil Wheel” Roll outs (or your favorite abdominal exercise)
Next we practiced our get ups – paying even more attention than usual on the initial start – the push and roll. 3 per side – choice of kettlebell or no weight. We also practiced some intense Russian Twists – making sure to keep shoulders back and chests open – 3 rounds of a count to 50.
Finally a little twisted ladder: 8 Start-Stop kettlebell swings, 1 burpee down to 1 Start-Stop kettlebell swing and 8 burpees.
Finish up with joint mobility and plenty of water.
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