"Faces of Competition"
The kettlebell swing is a unique exercise that is both powerful and graceful. Remember the main purpose of the exercise is to create a powerful hip drive or extension. It is also a core strength movement that requires stabilizing, then driving a dynamic force which is the falling kettlebell. CrossFit has termed this movement the "American" swing which dictates that the bell moves to an overhead position. This will require that the arms and shoulders get involved by "pulling" the bell upwards. The origins of the movement (Russia) dictate the bell rises to a height determined by the amount of force exerted on the bell. Aside from range of motion standards that may exist in competition, you shouldn't be concerned with how high the bell travels. It is important that you perfect the movement and feel the graceful "flow" that comes with experience. Notice in the picture the arms and grip appear fairly relaxed. Don't force your arms into the movement but concentrate on the powerful hip drive and a stable position in the bottom. Don't fight the movement but work with it. As you become fluid with the movement you can start working on taking the bell further to the overhead position. Swing away!
Friday Strength/Skill Work: Pull-ups, weighted pull-ups, OH lunges
-20 Back Squats, 20 Push-ups, 20 KB swings, 300 M run
-15 Back Squats, 15 Push-ups, 15 KB swings, 300 M run
-10 Back Squats, 10 Push-ups, 10 KB swings, 300 M run