Newsletter #5, March 2007

 25 Reasons for Kettlebell Swings.

Robert Orr, RKC

Several friends and clients have heard me say repeatedly, the kettlebell swing is the base of all kettlebell movements. In fact the movement is crucial to help you endure the sport of life. I have helped people improve their physical fitness test, tennis game and even their golf swing with the kettlebell swing. Every time I am asked how to improve one facet of sport or life, I answer, “Do swings.”

 This is an excerpt from the Beach Kettlebell Workbook, 1^st Edition:

The swing is an excellent ballistic exercise that builds excellent stamina and muscular strength. It is the foundation of all kettlebell movements. The swing works your core, back, shoulders, arms, grip, legs, heart and lungs all at the same time. In addition, the swing is perfect for burning fat. The posterior chain or the hamstrings butt and back receive tremendous benefits from the swing. Endurance in these muscles is essential to your quality of life.

Stand in front of the kettlebell, feet about shoulders width apart. Grasp the kettlebell by the handle with both hands. Swing the kettlebell back to load the spring (legs and hips). Explode as if jumping to a position where your body is perfectly straight, whole body tight and knees locked. At this point, your arms will be somewhere in front of your body, the kettlebell is only an extension of your arms thus it should be aligned in the same angle as your arms. Lower the kettlebell to reload the spring and repeat.

The swing may be performed with 1 or both arms and you may alternate; only your imagination will hold you back.  Keep practicing!

 Here is a short list of benefits from the kettlebell swing: 

Improve snatches - swing.
Improve military press - swing.
Improve swim - swing.
Improve cycling strength and endurance - swing.
Grip strength - swing.
Core strength - swing.
Got DOMS - swing.
Back hurts - swing.
Shoulder hurts - swing.
Hangover - swing.
Loose weight - swing.
Gain strength - swing.
Improve endurance - swing.
Train central nervous system for strength/endurance - swing.
Posterior chain endurance - swing.
Improve running (sprint and distance) - swing.
Endure ruck run - swing.
Recovery from jet lag and long distance drive - swing.
Warm up prior to training - swing.
Stretch hip flexors - swing.
Improve foot strength - swing barefoot.

Tidewater Kettlebell Club

We are gathering for some fun on March 24, 2007.

Time: 1:00PM                         Place: Beach Garden District Park, Virginia Beach, VA

If you need to improve areas of kettlebell training, this is the perfect time to receive the proper instruction.

Remember, learning from a book or dvd will get you by but it is like using Microsoft Flight Simulator to fly an actual air craft. There are little subtleties in every kettlebell lift that you need to learn to perform the lifts correctly. You should also realize by now that you must practice the lifts regularly and consistently to continue to improve.

Here are a couple examples:
Learn how to swing correctly, we will fix it.
Snatch or clean with out breaking your wrist?????