A common mistake newbies – indeed even intermediate
kettlebell users make is where they place the weight in
their feet when swinging or squatting or, well, doing
anything is keeping the majority of weight in their heels.
Yeah, I know what you may be thinking – what’s wrong
Cuing off the heels actually robs you of power.
And worse, can actually contribute to lower back instability,
creating the opportunity for a lower back injury.
First, the power thing.
Sure, we teach the basics of the Swing off the Deadlift.
This is a great starting point. And everyone should master
this position before moving on.
Sometimes we cue the heels to teach quad dominant
individuals to activate and use their gluts on the swing.
Ultimately though, you want to have the mobility in your
hips to keep your weight over the center of your foot.
This is actually the start position of the vertical jump.
The vertical jump is a great measuring tool for measuring
and even training power production.
So once you get your gluts working, you can actually produce
more power if you start to view your swing as a vertical
jump without leaving the ground.
Here’s what else that means:
You need to keep some of your weight on your big toes.
Because the same nerves (L5, S1) that innervate the hips
are also responsible for the innervation of the major muscle
connected to the big toe.
What’s that mean?
Think of it as “stacking your power production.”
Or “summation of forces.”
That means we are maximizing joint angles and therefore
muscle recruitment and therefore power production.
People think of the posterior chain – the part of your body
responsible for making you run faster and jump higher
and lift more – as the hips and hamstrings.
Sometimes they include the calves.
In reality, it also includes the muscles on the bottom of
And the stronger they are, the more power you can
The other interesting thing is that loading the toes,
especially the big toe, stabilizes the ankle joint, which
in turn makes the knees and hips more stabile.
This allows you you to get a greater stretch or loading
in those posterior chain muscles.
And that means you can produce more power.
And more power = more work.
And guess what?
Whether you’re trying to get stronger or leaner, one of the
keys is being able to consistently do more and more work.
What about the negative affects from long-term training on
We’ll cover that tomorrow.
In the meantime, if you want to learn more advanced kettlebell
workout training techniques, watch the 3.5 hours of in-depth
tutorials that comes in the “Kettlebell STRONG!” package.
(You’ll also get the book that includes other advanced
coaching points and 2 simple, yet advanced training programs.)
And advanced techniques equal faster results.
P.S. I know this is advanced training information and truth
be told, you may not be ready for it.
Make sure you know your away around a KB and are familiar
with Swings, Get Ups, Cleans, Presses, Squats, and Snatches
with a single KB before you tackle this stuff.