CrossFit Journal - Issue 53.pdf - CrossFit Journal - Gozluk

January 2007

ISSUE FIFTY-THREE

January 2007

Kettlebells

One-Arm Swings & Beyond

Jeff Martone

page 1

Removing Interference

Lon Kilgore

page 6

The Burgener Warm-Up

Mike Burgener, with

Tony Budding

page 8

Evidence-Based Fitness

Rest Day Discussion

Greg Glassman, et al.

page 11

Bike Control Basics

Part 4:

Applying Freestyle Skills

Scott Hagnas

page 15

Training Advancement

and Adaptation

Mark Rippetoe

page 18

Dumbbell Vertical Press

Michael Rutherford

page 21

Kettlebells

One-Arm Swings & Beyond

Big John McCarthy’s

Ultimate Training

Academy

Becca Borawski

page 22

Body Composition

Not the Holy Grail

Tony Leyland

Jeff Martone

page 24

In the last two issues, I discussed the mechanics and fundamental movements of

the two-arm kettlebell swing. Through proper, regular practice, your swing should

now be more efficient, consistent, and powerful. Now it’s time to move to the next

progression: the one-arm swing.

The Grinder

CrossFit FRAGO #6,

“GOMEZ”

page 27

continued page ... 2

January 2007

Kettlebells

...continued

Performing the kettlebell swing with one arm at a time makes

it a more demanding exercise, even though the technique is the

same as for the two-arm swing. You will quickly notice increased

demands on your grip strength and stamina as well as increased

core activation. In addition, any previously undetected technical

deficiencies will soon become obvious. For these reasons, I highly

recommend that you practice one-arm swings with a lighter

kettlebell. If one is not available, then it is better to practice

more sets with fewer repetitions in each. Strive to work as hard

as possible, while staying as fresh as possible. Fatigue is counter-

productive when learning new skills.

Warm up by performing 3 to 5 reps

of the two-arm kettlebell deadlift. This

will establish a baseline and reinforce

good mechanics.

Using the same form, perform the one-

arm deadlift for 3 to 5 reps on each

side, making sure you conform to the

following guidelines:

• Make a conscious effort to keep

your upper body square from

start to finish.

• Do not allow your non-working

hand to touch any part of your

body.

• Be sure to fully extend your

knees and hips at the top of the

lift.

It is prudent to master the mechanics

of the one-arm deadlift before

attempting the one-arm swing, since

the typical form errors are the same for

both moves. The key to both the one-

arm deadlift and the one-arm swing is

to keep your upper body square to the

kettlebell’s path of movement during

the entire exercise. Likewise, keep your

hips square and your back in alignment

throughout the movement. Nothing

good will come from allowing your

upper body to twist.

January 2007

Kettlebells

...continued

1. Set the kettlebell on the ground, centered in front of

your feet.

2. Assume a good deadlift setup stance: head up, chest

open, butt back, and weight on your heels. Grasp the

KB with one hand.

3. Simultaneously extend your legs and pull (i.e., hike)

the kettlebell up and back between your legs. (Don’t

worry if the bottom of the KB initially drags on the

ground. It will soon be airborne.)

4. Once the kettlebell reaches the end of its arc,

explosively extend your knees and hips. Your goal is

to project the kettlebell to chest or eye level. Don’t

worry if it takes a few reps to get it there—that’s

normal.

5. Perform 5 to 10 reps, and then place the kettlebell

on the ground. Resist the temptation to round your

back when placing it on the floor. Instead, jackknife

at the hips to sit back, keep your back straight at all

times.

6. Switch hands and then repeat the sequence for

another 5 to 10 reps.

Troubleshooting the one-arm swing

Problem #1: The shoulders do not remain square.

Solutions:

1. Keep your chest open and your shoulders back and

down.

2. Contract your obliques and lats (i.e., pretend you’re

squeezing a tennis ball in both armpits).

3. At the top of the swing, strongly contract all the muscles

in your core by exhaling compressed air through your

teeth.

Problem #2: The kettlebell does not project high enough.

Solutions:

1. Practice standing vertical jumps between sets.

2. Use a lighter kettlebell.

3. Contract your core harder

4. Employ proper breathing.

Problem #3: The kettlebell feels like it will slip out my hand.

Solutions:

1. Shorter sets performed more frequently will increase grip

strength rapidly.

2. Change hands more frequently via the “half-rotation

switch” or hand-to-hand swings (see below).

3. Use a lighter KB.

January 2007

Kettlebells

...continued

The half-rotation switch is the easiest way to transfer the

kettlebell from one hand to the other without stopping to put

it down. This technique allows for continuous motion, which

translates to increased work capacity. It also maximizes safety

because you are transferring the KB from hand to hand when

your spine is in a neutral position. And it reduces the likelihood

of grip failure because it makes it nearly effortless

to switch from one hand to the other when one is

fatigued.

Timing is key in the half-rotation switch. Switch the kettlebell

from hand to hand when it is at the top end of the swing. The

half-rotation switch is the method of choice for performing

one-arm swings indoors.

To perform a half-rotation switch:

1. As the kettlebell is moving to the top of its

arc, rotate your hand palm up.

2. Simultaneously move your free hand up to

the path of bell with the palm down.

3. Grasp the kettlebell with the free hand,

release it with the other, and continue the

motion.

The two-hand swing release is a foundational,

yet demanding, exercise for “H2H” (hand-to-

hand, or release) kettlebell work. This drill

is not only fun and challenging, but also a

necessary step to properly prepare you for

the H2H swing (i.e., the one-arm version).

It is best to practice the H2H swing in an

area where you can freely drop the kettlebell

without worrying about causing property

damage. After practicing the techniques,

you may feel confident for indoor training.

Practice for success by staying as fresh as

possible by keeping your reps low. In the

beginning, it’s a good idea to sandwich 1

to 2 swings between each release to help

reset and maintain good form. Fatigue and

sloppy form should be avoided at all costs.

Remember: Skill first!

To perform the two-hand swing release:

1. Begin by performing a regular two-

arm swing.

2. When the kettlebell reaches chest height, purposefully

“drag” the fingers of both hands up and off the handle

at a 45-degree angle.

3. Allow the kettlebell to rise to its highest position. The

handle should remain horizontal and parallel to the

ground while the kettlebell is airborne.

4. Grab the handle with both hands and resume the

swing.

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January 2007

Kettlebells

...continued

Troubleshooting the swing release moves

Problem #3: The kettlebell drifts away from you.

Solution: Move your arms similar to a “high-pull” motion, with

a slight arm bend, allowing your fingers to drag off the handle.

Never reach for a kettlebell that is out of arm’s reach. It is

better to let it fall to the floor than to attempt to grab it and

have it pull you forward, out of position, possibly resulting in

an injury.

Problem #1: The kettlebell flips over.

Solution: At the top of the swing, pull the kettlebell handle

slightly up and toward you. This action is very important. It will

prevent the kettlebell from flipping and will keep the kettlebell

within arms reach.

Problem #2: The kettlebell handle rotates clockwise/counter

clockwise.

Solution: Make a conscious effort to release both hands at

the same time. If one releases before the other, the handle will

rotate. The handle must stay parallel to the floor.

Problem #4: The kettlebell moves too close to your face.

Solution: Release your fingers off the KB sooner or use less

force in the “high-pull” motion.

The “H2H” swing is a more versatile and demanding way

to alternate the kettlebell from one hand to the other. The

switch takes place at the highest part of the swing. This is

where the KB momentarily becomes weightless.This exercise

will really challenge your core and grip strength in a unique

way. It will also improve your hand-to-eye coordination and

hand speed.

To perform the H2H swing release:

1. Follow the technique for the one-arm swing.

2. When the KB reaches chest height, “drag” your

fingers off the kettlebell (i.e., slightly pull it up and

backwards at a 45-degree angle).

3. Keep your eye on the kettlebell and immediately

grasp the handle with your free hand.

4. Resume the one-arm swing, now holding the

kettlebell with your other hand. Never compromise

form. If at any time you feel like your form may be

compromised, immediately release the kettlebell

and let it safely drop to the ground.

Note Be realistic. You will drop the kettlebell. Get used to it.

It’s not a big deal. It is far better to drop a kettlebell then to

grab a poorly released, out of reach kettlebell. If the kettlebell

gets too close to your face or body, simply push it away and

step back. If the kettlebell moves too far away, watch it hit the

floor. If the kettlebell handle twists, don’t try to grab it.

Jeff Martone , owner of Tactical Athlete Training

Systems , was one of the irst certiied senior kettlebell

instructors in the United States. He is best known

as the creator of “hand-to-hand” kettlebell juggling,

SHOT training, and the T.A.P.S. pull-up system. He

is also the author of six training DVDs. He was the

irst to implement kettlebell training in a federal law

enforcement agency and now offers instructor-level

certiications. He has over 15 years of experience

as a full-time defensive tactics, irearms, and special-

response-team instructor.

If you choose to practice H2H drills, then there are two H2H

mottos I recommend you commit to memory and live by:

• Quick feet are happy feet.

• If you’re gonna be stupid, you’d better be tough.

CrossFit Journal - Issue 53.pdf

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