Proper KB Swing Technique

Saturday, August 16, 2014

Beach WOD and Intro to Advanced Programming at 11:30 am.  VBC will be cancelled for the day.  Be sure to register in advance!

Prehab:

Side Planks with side kicks 2×45″
Banded OH shoulder distraction x1′
Hip DROM x2′
Gymnastic Leg swings x10 Fwd/Bwd/Lateral

Warm up:

Run 400 m
-then-
2 rounds (focus on full ROM/quality movement)
7 pull ups/ring rows
10 Handstand Push ups/push ups
13 Banded Squats (Band around knees)
-Focus on driving the knees out on ascent/descent

Strength

Spend 10-15 minutes practicing Handstands and Handstand Walking

Conditioning

In teams of two or three, with only one person working at a time, complete:

100 Situps
400 Meter Partner Run
100 Shoulder to Overhead
400 Meter Partner Run
100 Goblet Squats
400 Meter Partner Run
100 Burpees

-30 minute cap-

Notes:  Teammates will perform the 400 Meter Runs together and must stay within arms reach.  Experienced athletes should use 70/55 for the squats and 135/95 for the S2O. 

Advanced

Strength

 For max reps:

2 Minutes of Rope Climbs (15?)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders 

Conditioning

Five rounds for time of:

30 Unbroken Kettlebell Swings (32/24 kg)
15 Pull-Ups
Run 400 Meters

Notes:  If you break on the 30 swings, you must start the set over.  These should be full overhead swings.  If 30 reps at the prescribed weight is too heavy for you to perform unbroken, break it into two unbroken sets of 20/10.

 Cool Down:

Hanging L-sit 10″ on/10″ rest up to 2min
Shoulder Bridges 2×10-12 reps
Wrist DROM x2′
Posterior Chain Flossing x60″

The KB swing is a fairly simple movement to perform when fresh, but when the workout of the day consists of 100+ Kettle Bell Swings, breakdown in form can occur. Typically, athletes will want to over compensate by using their low backs excessively, which manifests as increased low back pain and possible injury. Pay attention to your hips, just like Olympic lifting or any other power movement, the force production should be coming from your hips, not your lower back.