Lance Armstrong inspires the hell out of me, and now I find out he is using kettlebells as well for his comeback training…what a legend!
Quote for today:
In “The Russian Kettlebell Challenge” Pavel quotes David Willoughby, a 1920s weightlifting champion, stating that the 2 arm swing “brings into action and develops practically every group of muscles on the back of the body and legs, and a good many others besides…. If you have time on your schedule for only one back exercise, make it this one…” Pavel goes on to say the swing is a great way to get prepared for the “more difficult” snatch. “More difficult” – I’m not so sure. “More complex,” maybe, but there are few things like the nonstop, no place to rest burn of a long set of swings.
The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything kettlebell training is about; power, explosiveness, flexibility and lung searing “cardio.” It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training.
I won’t go into a detailed description of how to do the swing here. Read the RKC book or better yet watch the video. Best of all would be to learn the swing from an RKC. Keep in mind maintaining a nice back arch, sitting back, head up, brace at the bottom and a powerful hip snap on every rep.