Kettlebell notes for the future.
First of all: one pood is equal to 40 funt (Russian pounds), or 16.something kilograms, or 36.whatever pounds. I have an entirely aesthetic desire to only use kettlebells measured in poods and half-poods.
The Dragon Door forums have a brief text instructional on the KB clean.
Catalyst Athletics makes me think that my hip complex work could be well served by some swings:
The point of the KB swing is the explosive snap of the hips.
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With a focus on this hip action, the KB will rise to chest or chin height easily with no work from the arms and shoulders. Again, this is the point - you shouldn’t be muscling the bell up with your arms.
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I have two basic concerns regarding the overhead swing. The first is for the safety of both the swinger and those around him or her…. My second concern is simply that often people get caught up in the effort to bring the bell overhead and their hip snap disappears. Instead we get a slow, soft hump with a big upper body effort. I’ll say it again - this really defeats the purpose of the swing.
Squatting into the swing diminishes the role of the powerful glutes and the entire posterior chain by the over use of the quads. Powerful glute activation through proper hip hinging is the very foundation of ground based speed and power and it is also the driving force for the proper execution of the ketttlebell clean and the kettlebell snatch. Without it, those lifts will remain an enigma and continue to be a constant source of disappointment.
The squat swing is the most common kettlebell lifting mistake and one of the most difficult to correct once the pattern has developed.
(Disclaimer: I have much love for CrossFitters.) CrossFit HQ does a different kettlebell swing that might cause injury and might encourage people to lose the hip snap that’s the entire point of the exercise. Lots of CrossFitters don’t do the HQ version.
Steve Kotter, kettlebeller par excellence:
The best martial artists are athletes. Improved athleticism increases physical abilities in all forms of movement. To become a better martial artist, become a better athlete.
And in an interview on fcfighter.com:
…if we look at the different strength and conditioning attributes of a well-rounded fighter, he needs to develop strength, conditioning, power, coordination and balance, and agility. Kettlebell training develops all of these qualities to varying degrees.
If the fighter is very fast and flexible, but is not strong and can be easily tossed about in grappling, then the basic barbell power lifts would be prescribed – movements like deadlift and squatting and a heavy press.
On the other hand, a strong fighter who lacks fitness or general conditioning will need to include some GPP training (General Physical Preparedness), such as circuit training.
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This is the specialization of kettlebell lifting – to work these attributes all together with one tool and one system, if it is a well-designed program.
Musashi tells us that “from one thing, know ten thousand things.” Investigating the kettlebell has led to me re-evaluating not my strength program, but rather my entire approach to hojo undo (supplementary training). I have been focusing on strength and largely ignoring other aspects of fitness. Now I have a good mind to do some power and endurance work, or perhaps some complexes. Kettlebell Olympic lifts would be a nice way to get in some power work before I get to my desired level of strength for the barbell Olympic lifts.
I guess now I just have to find some kettlebells to play with.
