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The one and only kettlebell social network
The pendulum swing is the next exercise upon which a lot of what follows hinges, the clean and snatch both require the pendulum swing to be correct. It’s important to understand that it’s not a pull, it’s not violent, it’s not explosive, and it’s about going along with the moving weight and/or a push.
This topic covers the fundamentals, i.e. the most important part of your progression, if you get this wrong, then everything you build upon that is wrong. The assisted dead clean drill is by far the most important part of your progression, it teaches all the important things that can avoid injury and improve your technique
A recommended process to go through the course, watch everything at least once, this will take longer, but everything will stick much better, and then start from the beginning and complete the drills and practice activities. It’s highly recommended to have a pen and paper handy while you watch the videos and take notes of
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Create a stretching and cooling down routine from the information provided in the video. Complete the routine after a workout or on its own.
Perform each, several, or at least one of the workouts to put your swing to test. Film side-on and assess yourself. Don’t forget to post in one of our many online kettlebell communities, post part of your workout, ask for feedback, or just be proud that you have new skills.
Perform each of the intermediate to advanced kettlebell variations. Film both front and side on. Compare your video against the demonstration and make note of anything that needs fixing. Repeat the process until all variations are executed safely.
Perform each of the fundamental kettlebell variations. Film both front and side on. Compare your video against the demonstration and make note of anything that needs fixing. Repeat the process until all variations are executed safely.
Is your swing 100% powered by the legs? Are you using the deltoids at all to raise the weight? Does it look like the kettlebell is slightly or excessively drooping at the top of the swing? Film side-on and assess yourself.
