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  • KB Swing Guide

    Transféré par

    Matthew Gieringer
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    Open Kettlebell Workshop--the SWING MVMT PREP: Wall Squat (3 10) o Hinge the hips prior to bending the knees Russian Pump = Downward Dog a Cobra (3 5) o Keep trunk rigid, then stretch hamstring group Halos (3 10ea. Way) o KB Swing 4 1 minute @ sustainable rate, Active recovery = Jog / Jump Rope 1 minute Russian Pump Again (LBP!)

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    Open Kettlebell Workshop--the SWING MVMT PREP: Wall Squat (3 10) o Hinge the hips prior to bending the knees Russian Pump = Downward Dog a Cobra (3 5) o Keep trunk rigid, then stretch hamstring group Halos (3 10ea. Way) o KB Swing 4 1 minute @ sustainable rate, Active recovery = Jog / Jump Rope 1 minute Russian Pump Again (LBP!)

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    Attribution Non-Commercial (BY-NC)
    Téléchargez comme PDF ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    62 vues1 page

    KB Swing Guide

    Transféré par

    Matthew Gieringer
    Open Kettlebell Workshop--the SWING MVMT PREP: Wall Squat (3 10) o Hinge the hips prior to bending the knees Russian Pump = Downward Dog a Cobra (3 5) o Keep trunk rigid, then stretch hamstring group Halos (3 10ea. Way) o KB Swing 4 1 minute @ sustainable rate, Active recovery = Jog / Jump Rope 1 minute Russian Pump Again (LBP!)

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme PDF ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 1

    Open

    Kettlebell Workshopthe SWING


    MVMT PREP:
    Wall Squat (3 * 10) o Hinge the hips prior to bending the knees Russian Pump = Downward Dog Cobra (3 * 5) o Keep trunk rigid, then stretch hamstring group Halos (3 * 10ea. Way) o Keep the ball of the KB on the same latitude as your eyelevel

    SWING:
    Learning: o Hip Hinge, not a squat, o Swing is an Anteroposterior mvmt o o o o o o o o o

    KB Deadlift (1 * 5) Rigid Trunk KB Deadlift from behind COG (1 * 5) Band Pull Thrus (1 * 10) Ext Hip & Knee w/ Snap FWD! + Hold Pelvic Tilt LB = Power House Trunk = Transmission UE = Drive shaft, Axels, Wheels Short Range Swing 2-h (4 * 5)

    1. 2. 3. 4. 5. 6. 7. 8.

    Tight Trunk Sniff aggressively (inhale) Ghetto Bootie, Reach Between Legs Synch Swing of KB w/ your mvmt Hip Pop! Exhale & Explode! Quick Relax Sniff & Prepare for Load! Repeat

    INTEGRATION
    Perform 2x/ week (total time = 18-20 minutes): o MVMT Prep, 10 minutes or 3 rounds o KB Swing 4 * 1 minute @ sustainable rate, Active recovery = Jog/ Jump Rope 1 minute

    Russian Pump Again (LBP! Prevention)

    For more information on Strength and Conditioning contact Matt Gieringer, MS, CSCS, FMS at coachmgz@gmail.com or 940.206.8804.

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