Friday, August 1, 2014
It's My Birthday Month! And the theme is Fifty One! (10 x 10 transfer swing practice videos)
Before we get to the more complicated stuff...last week's 10 x 10 was about making sure we keep our abdominal muscles contracted and tight at the top of the transfer swing. I've demonstrated this before way back when we started two hand swings, but it's much more important with the one hand swing and all of it's variations. More torque is created through the midsection while having to stabilize a moving weight on only one side of our body and if not practiced correctly with the two hand swing it can be much more difficult to master when graduating to one hand swings.
Like the demo I did the week before about finishing the glute / hip contraction during a transfer swing, it's easier to forget, or to lose the tension, while the kettlebell is "floating" from hand to hand. Of most importance, keeping our midsection tight helps to protect the lower back and is a skill we must always practice in proper kettlebell swings.
Yesterday's 10 x 10 I take you through 5 of my swing combinations; 2 hd sw (two hand swings) 10 R (one hand swings right hand), 10 L (one hand swings left hand), 5/5 (one hand swings right and left, switching on reps 5), and tr sw (transfer, or hand to hand swings).
Transfer swings are taught last as you get used to anticipating moving the bell from one hand to the other progressively. First you must be comfortable starting with two hands, then dropping one of them and continuing on with only one hand on the bell. We practiced these combinations (both R and L) in the weeks after the second Swing Quest (April-June). We then strengthened our one hand swings by starting to practice them 5 at a time not using two hands at all and touching the handle at the top of each rep to anticipate the transfer swing. Ten one hand swing reps without any switching from R to L further strengthened our skill and stability of one hand swings.
Now we have strong two hand swing AND strong one hand swings so it's time to have some fun! That's where transfer swings and swing rep ladders come in! And just in time for my birthday month workouts! Before you try the new swing rep ladder at the end of this post, quickly review the five swing combinations we have learned during this year's 10 x 10's!
I've posted these swing rep ladder sets before, but it's been a while. This set of 20 swings fits into my progressions in between 5/5 + 5/5 and "swing/transfers" or "transfer swings". So the downhill swing progression would be:
10 R/10 L
5/5 + 5/5
4-1 sw ld (swing ladder)
10 sw tr ( swing transfers)
10 tr sw (transfer swings)
In this video I only demonstrate 5/5 + 5/5, then introduce my 4-1 swing ladder.
switch hands on the 4th rep R/L
switch hands on the 3rd rep R/L
switch hands on the 2nd rep R/L
switch hands on rep 1 R/L
This set equals 20 reps total! This swing ladder set is worth practicing because you will be seeing it again during my birthday month workouts. Since I'll be 51 years old on Tuesday, the 5th of August, the theme of my workouts will be "51". Fifty one swing reps is quite a lot, in fact it's just over 1 min 15 seconds of continuous swing reps if done in one set...which I will be doing. But I hope to come up with some other creative ways to keep the theme of 51 so stay tuned!