[Music]
hey what's up everybody my name is Corey
Schlesinger I'm the sports performance
coach at Stanford University and today
I'm going to talk to you about the
kettlebell swing now to me the
kettlebell swing is probably one of the
best exercises to do with any athlete
because there is a velocity component
velocity is so important especially
we're looking at transfer to sports it's
not necessarily just about grinding out
heavy weights it's about being able to
manipulate weights so that we can have a
velocity component that allow them to
get faster and what I really like about
it is it's really developing the aspects
of my athletes don't have which is an
ass alright so what we're going to do is
we're gonna set up in the kettlebell
swing just a typical one when we grab
the kettlebell we're obviously gonna
hinge down and we're gonna grab it with
two hands over the top now when we grab
this kettlebell we're gonna hinge hinge
hinge go ahead and pick it up very nice
okay now this is the area we want to
keep the kettlebell the last thing I
want is this kettlebell to travel down
south because the further it gets away
from the center of mass the more strain
it's going to put on the lower back so
to be honest with you we're trying to
keep this thing attached to the body as
much as possible so we have a side angle
here when he's doing a kettlebell swing
it should look like he's kind of
crapping it out alright so what we're
gonna do is want to develop some rhythm
in you let's go ahead and see what you
got already and then we'll go from there
it's pretty solid good as you can see
here there's not much knee bend he's
working around the knee and through the
hip not the other way around
so once again he's getting over this
he's keeping his upper back nice and
tight and then just fluidity it's almost
like a dance with iron okay and he's
loading up these glutes and once again
you can strain it cyclically we can do
this for strength we can do it from
power or we can do it for conditioning
go ahead and wet excellent now also with
the kettlebell swing a lot of people see
a bunch of different variations I can
CrossFit you see it go all the way over
the head and general pop sometimes you
see it just get extended away from the
body once again we're trying to create
this cyclical movement pattern that is
working with the body not against the
body so the more we can keep this within
our center of mass the better it's going
to be so for instance we set up back up
into kettlebell swing from you real
quick let's just go ahead and wrap out
some weights or some wraps excuse me
good did you notice he has his slight
arm Bend what's really good about this
is now when he comes up he's slamming it
right back down and stopping that
resistance with his lats so now it's
almost like your lats are breaking the
system and then you're experiencing it
down between the legs so now we'll have
more of an elastic response so now he's
pulling that thing down with his lats
and he's shooting it back out with his
glutes which is really important because
now we're turning on the right muscles
and turning off the wrong muscles
simultaneously the more smooth that we
can be smoother we can be within this
transition the better it's going to be
for the athlete so there are a ton of
mistakes with the kettlebell swing one
rhythm synchronization organization of
the body okay
with the rhythm component basically what
you're really trying to do is let the
weight work for you
you not force the weight so it's like a
pendulum in you're developing momentum
your first swing it can be powerful but
once again you want to work with the
weight and let the weight build over
time so if you're prescribing reps you
might want to prescribe two to three
extra ones so you can get the true
effect because we're trying to build
this thing other mistakes that I see is
the bell getting away from their center
of mass once again the further that Bell
gets towards the knees the more strain
it's going to have on your back alright
and the last thing I want to do is when
I'm trying to develop my glutes and
hands is I have my back take all that
stress and then also arm action okay
with the arms there's certain reasons to
do certain things right you see the
American kettlebell swing where it ends
up above the head the only thing that
was was just a bastardized version of an
actual kettlebell swing okay this is a
cyclical sport like this is actually a
conditioning sports so you want to be
able to replicate a lot of reps and as
in a long period of time but with heavy
heavy loads so to do that you got to do
it the most efficient and effective
manner possible so once again we're
training for efficiency here which is
exactly what you want especially you're
running in sprinting so by far though
the biggest mistake that what I see is
the kettlebell swing go from a hinge
pattern to a squat pattern so as we can
go ahead and pick up the kettlebell here
we want to start some really good swings
once again we're hinging this pattern
right he's getting into his hip flexor
he's
working around the way his glutes and
hands are shooting that thing out now
what you typically see is people start
squatting it now the knees are working
forward okay he's not hinging anymore
putting a lot of stress in his low back
what's really terrible about this is you
got a weight that's working away from
your body but that's gonna be even
further away from the center of mass
which is now putting so much stress
right here in his up or lower back
hey guys Corey Schlesinger once again
sports performance coach of Stanford
University you can find me on instagram
/ strength SC h le s strength I have a
lot of examples of all the kettlebell
exercises we do especially with men's
basketball and today this was the idea
that we're trying to learn how to
properly do the kettlebell swing so you
can do it with your population
you
