The Kettlebell Breakdown – [Instructional]


The Kettlebell Breakdown – [Instructional]
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I know a lot of my Crossfit clients have been struggling to grasp kettlebell swings. CrossFit Invictus recently posted a great article explaining the differences between Russian and American Kettlebell swings. Including how high the bell should be and your positioning. It also addresses when you should progress from Russian to American kettlebell swings. Please give it a read and leave your comments here. Let’s get the questions rolling!

The Great Kettlebell Swing Debate by CrossFit Invictus

Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .

IT DEPENDS.

(I know, the least satisfying answer ever . . . but almost always the most accurate and best.)

Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a hybrid option that might work better.

The Russian Swing

The Russian swing starts with the kettlebell just below the groin (above the knees) and is swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. At the apex of the swing, the bell is at chest level, and the athlete’s glutes are contracted, quads are engaged (pulling to CONTINUE READING THIS ARTICLE BY CLICKING HERE!

Please pay special attention to the section on advancing from Russian to American. It will explain if your body is able to perform the movement or not. 

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins