Technique Tuesday (On Wednesday) – It’s All About “Pressure”

Hope you’re having a great day.

We’re having a blizzard here in the mountains today – wind gusts up to 53 mph.


I wanted to get this out to you yesterday but I got knocked on my butt by the flu.

I didn’t realize I could sleep so much. I went to bed Monday night around 8pm and didn’t get out of bed until 2pm yesterday. Then, for good measure, I laid on the couch with my eyes closed for the rest of the day.

So much “fun.”

Hope you don’t get what’s going around.

Anyway – wanted to get this “Technique Tip” to you today:

When performing ballistics of any kind, keep the pressure in the center of your foot.

What I’ve seen recently is a people shifting their weight into their heels on their backswing.

Why is this “bad?”

For one thing it can put a “double-bend” in the swing making it look almost like an Olympic pull, which means if you’re going to a cert, you’ll never pass.

For another thing, it decreases force production by taking the “pressure” off your muscles and putting it on your joint structures.

Not good when you’re trying to burn fat. We want more work, not less.

And a final thing – it can, depending on the individual, overload the lower back, contributing to or creating lower back issues.


Keep your weight centered over you whole foot during your entire Swing, Clean, Snatch, whatever.

You should feel your toes grip the ground during the backswing.

How can you know for sure?

Video yourself with that fancy-pants smart phone.

How do you correct this issue if you’re doing it?

One simple way is to stop thinking of the Swing as a deadlift and start thinking of it as more of a vertical jump.

You can’t jump off your heels. At least not well.

So do a few vertical jumps – touch your ceiling or the sky or whatever, then do some Swings.

Start there.

Talk soon.

Gotta go take a nap.

P.S. The Big 6 videos are STILL being edited. We’ve got about 60-90 minutes of the Swing done.

I’ll let you know when the rest are ready to go.

P.P.S. One more thing to help you stay off your heels during your ballistics – make your Swings more “squatty.”

This gets more of the entire leg involved and allows you to use more hamstrings believe it or not.

You need to learn how to do this if you’re going to be using double kettlebells. Otherwise you probably will jam up your lower back. Learn more about proper double KB technique here.

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