Technique Tuesday – The “Rubber Band” Swing Method?

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Hey, Hey – Happy Tuesday to you!

57 and sunny here in the mountains which of course means it’s time for more snow tomorrow and Thursday.

Good thing we can use our KBs inside, huh?

Speaking of, wanted to cover some technique work with you today so you can burn more fat or get stronger –

Whichever you prefer.

(Why not BOTH? Be “greedy” I say…)

Here’s the background.

Most of us were taught how to do the KB ballistics based on external cuing factors.

You know –

Shins perpendicular (although I hope no one really teaches this anymore – it doesn’t work for everyone)…

Chest out…

Head up slightly…

Etc, etc, etc…

You know what I mean, right?

Well as good as those cues are, I think we can do better.

Remember last week I suggested you stay over the center of your foot, right?

(Lots of good feedback by the way on that – thanks.)

Now combine that with what I want to show you today and you’ll have the most explosive Swing – Ballistics ever.

Here’s what you do:

Assume your regular set up – with your weight centered over your mid-foot.

Then, pull you head up even more…

Push your chest out even more…

And pull your hips up and back even more…

At the same time.

Like a 3-pointed star or something like that.

Here’s a pic:

swing-set-up-rubber-band1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The red arrows represent the direction you should be “lifting up more.”

Here’s another pic which shows where the tension should feel like it’s running:

swing-set-up-rubber-band2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
The green arrows represent the direction you should feel the tension running and the orange “highlights” indicate where you should actually “feel” that tension –

– Bottom of your feet into your toes
– Calves
– Hamstrings
– Across your hips
– Up and down your entire back (erector spinae)
– And your lats (the lower orange line on the back)

Essentially, you should feel like a giant rubber band being loaded up.

The more you can “pull the rubber band back,” the more energy you can load into your muscles, and the more explosive your Swings, Snatches, and Cleans will be.

And that means you’ll produce more force.

And that means you’ll do more work.

And that means you’ll burn more calories, which in turn, assuming you’re not eating like it’s your last meal every meal, will burn fat.

It will also make you stronger because, again, you’ll be doing more work.

Many people don’t take the time to focus on cleaning up their technique.

As a result, they suffer.

They don’t get the results they want.

And then they blame it on the kettlebell.

Don’t be “that guy” or “that girl.”

Treat yourself right.

Take the time to practice your technique.

It’ll reap dividends in the future for not only burning off excess body fat and getting stronger, but also for keeping yourself injury free.

Speaking of –

Just talked to my video guy yesterday.

Looks like – “The Big 6” will be ready by next Monday.

Looks like…

I’ll keep you in the loop.

Sorry it’s taken so long, but I think I mentioned this before – we had about 45 hours of footage between 4 cameras and almost 500GB to wade through.

(Nothing but the best for you. :-] )

In the meantime, if you’re looking to accelerate your results, you should learn how to use a pair of KBs.

And even if you think you know how to use them, you should stop guessing and know for sure.

Either way, that’s why I put together “Kettlebell STRONG!” for you.

There’s over 3.5 hours of in-depth double KB technique work in there for you to review and practice at your leisure.

(One of the benefits of DVDs/video v. live.)

Get your copy here.

Stay Strong.
Geoff

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