Bought this for my youngest to develop basic form for single hand kettlebell work. ua-cam.com/users/postUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
thanks Pavel Macek. Your video really helped. I admit I was actually doing the 2 count movement. Glad you made this video. Text vs video are a world of a difference. thanks!
Hi Pavel may I ask if the force required to thrust the bell upwards should only come from the hips. And that the arms are just to hold the bell in place and not lift using the arms and shoulders? It's not easy to just power from the hips. Appreciate your advice. Thanks Sir!
Yes, from the back swing, aggressive "static stomp" and a hip thrust. The arms are loose, like a rope with a weight on the end. Any questions, please let me know. Pavel M.
Excellent instruction, thanks for your video, would you please link me to a "kettlebell dip " instruction I am trying to do just swings and dips with my kettlebell, not sure how to do the dip. thanks you again xxoo Carlos
Curious if you lock the knees on the up swing? I've read or seen on some other video that you should not let the hips go over your sagittal center line, that you should put a brake on the hip after the initial jump movement... Basically your body should be in a straight line on the highest part of the movement, and not curved even slightly back.
Would someone else help me with the transcription of what is said from minute 1:00 to 2:10 ? I'm from Brazil and I can understand almost everything except a few words in between ! This exercise is very important 4 me to fix my Timing ! Thanks !
It shouldn’t. Keep it loose enough that when you hip drive it will float up. Your hamstrings are where the power is. When you feel them stretch out you should drive up using that tension. Your arm and fingers should be guiding it not lifting it. Keep your shoulders down and back at the top and squeeze your glutes and abs for stability at the top and pretend you are doing a plank. Another tip, don’t grab the bell like a bar bell or dumbbell. Hook your fingers around it letting the handle sit where your calus line is in your hand, not in your palm.
Only the forearms/fingers are at work to grab the kettlebell handle. Biceps, triceps and deltoids are relaxed. Lats are slightly engaged to stabilize the shoulders.
"Stay upright and do not release the glutes until your forearms almost hit your stomach. At the very last instant, hinge your hips and get out of the way. Play chicken with the kettlebell." This video is really the absolute perfect demonstration of what Pavel T. says in the book. As a beginner, I always try to have the last sentence in mind. By the way, how many Pavels are there over at SF ;-)
For me, my lats get in the way and the hinge begins with impact between triceps and lats. Forearms almost touch coming down. That's my "button". going up the hip drive is fully engaged. opinions?
This is the most helpful video on the kettlebell swing. I have lower back problems and after watching this tutorial I finally managed to do this exercise the proper way and without any pain!!! This 4-step way is a perfectly new experience and my swing became much more dynamic as well. THANK YOU!!!
This is MANDATORY viewing, and not just once! Deceptively simple lesson and perfectly instructed. I learned the hard way and did not follow these principles and severely injured my lower back, just like you warned. Thank you so much for this very important lesson and the clear teaching technique. I will be sure to keep this in mind when swinging next time and will share this with many others!
Thank you for this video. I have just recently gotten into the kettlebell swing and the first day I did it, my back was tight. After watching this instructional video, I believe I am now properly swinging my 'bell.
I've been swinging KBs for a little while now and it never felt right. Going to go and try this immediately because I think I can see my problem now. Thank you!
@@StrongfirstCz I wasn't snapping at the top to help drive the kb, and I was driving too much with my arms. I've dropped the weight, slowed it down and I'm remapping my swing all over again. Thanks so much for this. This'll be a game changer for my on adventures!
Very helpful; I can already feel an improvement in the feel of my swing. This and your 56kg single arm swing video, which shows your technique under a heavy load, have created a bit of a light bulb moment for me. Děkuju!
Reading S&S finally after picking it up about a year ago and am writing down a plan. I’m years out of shape but I feel excited about this. This video is a perfect breakdown of the swing since I can’t afford a trainer so thank you
Robin, start with b), and later when you get proficient, use a) - especially with two-hand swings. Please refer to Pavel's Kettlebell Simple & Sinister book (overspeed-eccentric/shadow swings).
Just started Kettlebell Swings in the last few weeks. Need 2 practice Ur technique . Pretty sure l am going OK 👍. Have Ur Book on loan from a friend. But always up 4 Tweaks & Improvements . Wanting 2 build endurance, strength & power 4 my Road Cycling. Thx very much 4 sharing Ur Technique break down Pavel Awesome 👌 Robert Australia 🇦🇺
You will gain functional strength, much like gymnastics or a body weight strength regimine. This translates to much better transference of strength throughout the entire body from having all muscles being incorporated into a particular movement as opposed to just a group like chest, shoulders etc. Will you get huge? Nope. Will you be ridiculously strong throughout your movement range on all planes of movement. Yes.
When my pinkies are inside the kettlebell handle for the two handed swing, they feel like they’re in the way, at least for overspeed (Q&D.) I leave my pinkies out and lose skin on the medial side of my ring finger. Any advice?
Luckily I have watched the vid before doing swings. And I am confident I am doing fine. What also helps me is viewing it as follows. Starting from the upright position with the kettle in front. It flies down and the kettlebell pushes my butt back and I need to go down into the silverback stance. The instant after I have to get straight again, moving only my back to stand up. Ofcourse the legs bend, but I consider them straight throughout the movement.
Andres, physically - not exactly. Mentaly - yes. Do not lift the bell with you hands, hike it back as far as possible without loosing your lower back, and then just extend violently to propel the bell forward.
Should the two handed method forcing the hands close together at the top of the swing be a concern for folks with shoulder issues? Seems like one armed with lower weight might be a more natural movement provided your hips and shoulders remain square. Any advice is appreciated.
Would've been really good to see the swing action (with the kettlebell) in slow motion. And I like the fact that the video was short and to the point - not any needless chatter.
Great information and easy to understand! I really like the cue of imagining there are two buttons on the torso waiting to be pressed by the downward swinging arms to initiate the hinge. Thank you very much!
I've been using kettlebells for several years, and this totally clicked for me, never know what will, I guess. I'm right in the middle of Dan John's 10,000 kettlebell swings in 30 days protocol, and I finally get what "hard style" means after this video. Transformed my swing!
Bought this for my youngest to develop basic form for single hand kettlebell work. ua-cam.com/users/postUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
This is the best instruction of the swing I have ever seen. You've got a new subscriber!
This is one the clearest explanation of how to do a proper kettlebell swing
Just started kettlebells today! I love the tips you guys have your channel, very helpful for a new guy like me.
Tom, thank you for your kind words. More stuff coming soon!
thanks Pavel Macek. Your video really helped. I admit I was actually doing the 2 count movement. Glad you made this video. Text vs video are a world of a difference. thanks!
Excellent! I am glad the video was helpful. Pavel M.
Hi Pavel may I ask if the force required to thrust the bell upwards should only come from the hips. And that the arms are just to hold the bell in place and not lift using the arms and shoulders? It's not easy to just power from the hips. Appreciate your advice. Thanks Sir!
Yes, from the back swing, aggressive "static stomp" and a hip thrust. The arms are loose, like a rope with a weight on the end. Any questions, please let me know. Pavel M.
Yes, generate the force from the ground up, legs and hips.
this was the most helpful video on the swing for me thanks a lot, you saved me from injury no doubt
Comrade! Thanks to this video we can all have the work capacity of an Android and the pain tolerance of an immortal! Power to you!
Classic!
Really excellent explanation and demonstration! Thank you!
Thank you for your kind words!
Great information as always. So glad you made the move to the USA.
Pavel Tsatsouline moved to USA. Pavel Macek )on the video) is based in Prague, Czechia, Europe.
Спасибо, лучшее видео по теме из всех, виденных на ютубе!
Спасибо!
Absolutely the most helpful video on fixing my swing! Thank you
Very nice and helpful! I will buy a kettlebell right now.
Thank you Klaus, please report how goes!
Best kettlebell video ever man. Thanks for sharing the love.
Thank you Nick!
Great ques. Gotta fix some stuff now!
Excellent instruction, thanks for your video,
would you please link me to a "kettlebell dip " instruction I am trying to do just swings and dips with my kettlebell, not sure how to do the dip.
thanks you again xxoo Carlos
Thank you for your video. I have been struggling to get it right
very helpful, thanx ! will try asap.
Great video. Thanks.
Curious if you lock the knees on the up swing? I've read or seen on some other video that you should not let the hips go over your sagittal center line, that you should put a brake on the hip after the initial jump movement...
Basically your body should be in a straight line on the highest part of the movement, and not curved even slightly back.
it's nice
technique. Thank you.
Thank you!
Amazing and clear. Thank you!
Thank you for your kind words, Andrea. Keep swinging!
Super helpful!
Nice! Thank you, I've been doing it wrong all this time! Not anymore.
махи топ! спасибо за науку!
Great video on this
beautifully explained! thanks
Would someone else help me with the transcription of what is said from minute 1:00 to 2:10 ? I'm from Brazil and I can understand almost everything except a few words in between ! This exercise is very important 4 me to fix my Timing ! Thanks !
Do your arms lift or assist in the swing upwards/downwards in any way? Thanks.
It shouldn’t. Keep it loose enough that when you hip drive it will float up. Your hamstrings are where the power is. When you feel them stretch out you should drive up using that tension. Your arm and fingers should be guiding it not lifting it. Keep your shoulders down and back at the top and squeeze your glutes and abs for stability at the top and pretend you are doing a plank. Another tip, don’t grab the bell like a bar bell or dumbbell. Hook your fingers around it letting the handle sit where your calus line is in your hand, not in your palm.
Only the forearms/fingers are at work to grab the kettlebell handle. Biceps, triceps and deltoids are relaxed. Lats are slightly engaged to stabilize the shoulders.
Very useful. Thanks
Thanks for explanation. I will correct my form to stop lower back ache I get after many reps of KB swing.
Peace
Excellent! Please let us know how it goes!
Daaamn nice swing
Get these guys a colour camera !
🔥🔥🔥🔥🔥🔥🔥
👏👏👏
Four counts. You opened a door between kettlebell swings and music for me.
Just who are the 41 knuckleheads who disliked this video? 🤷♂️
Ok this is the BEST video I've seen on the swing. Wow!! Thank you.
Thank you, we are glad it is useful!
ua-cam.com/video/fvQoQsDk40M/v-deo.htmlsi=SU6emH4Mq2ci89BZ
The perfect swing doesn’t exi-
"Stay upright and do not release the glutes until your forearms almost hit your stomach. At the very last instant, hinge your hips and get out of the way. Play chicken with the kettlebell." This video is really the absolute perfect demonstration of what Pavel T. says in the book. As a beginner, I always try to have the last sentence in mind. By the way, how many Pavels are there over at SF ;-)
Thank you, sailorbob74133. And to your question - "there can be only one". We all other Pavels are just humble disciples of our great teacher.
For me, my lats get in the way and the hinge begins with impact between triceps and lats. Forearms almost touch coming down. That's my "button". going up the hip drive is fully engaged.
opinions?
Yes, exactly like this.
As many as it takes.
What do you mean by play chicken with kettlebells?
*"I only eat steak. Chicken is a weak bird."*
-Pavel Tsatsouline
Id eat Bison with that philosophy. Those mofos can jump an 8 foot fence.
"It can't even fly!" - Rogan
Ok, boomer.
what is so strong about a factory farmed cow standing in his own feces while full of antibiotics.
compared to a chicken? about a couple thousand pounds.
This is the most helpful video on the kettlebell swing. I have lower back problems and after watching this tutorial I finally managed to do this exercise the proper way and without any pain!!! This 4-step way is a perfectly new experience and my swing became much more dynamic as well. THANK YOU!!!
Thank you for your kind words, we are glad the video is useful.
Great Video short, complete, effective, makes a difference immediately
Thank you, glad it is useful!
This is MANDATORY viewing, and not just once! Deceptively simple lesson and perfectly instructed. I learned the hard way and did not follow these principles and severely injured my lower back, just like you warned. Thank you so much for this very important lesson and the clear teaching technique. I will be sure to keep this in mind when swinging next time and will share this with many others!
Thank you for your kind words!
the only thing you missed to make this video more epic it's to say
"comrades"
This is the best kettlebell video I've seen, Thanks so much!
Roddy, thank you for your kind words. Keep swinging!
I agree. Thank you for the video
Still the best KB swing instructional video on the interwebz
Thank you for your kind words!
Well done! Comprehensive and definitely helpful. I ll put it in my practice. Looks also like easier to do two breathing cycles in this way.
He speaks with a Russian accent so I will believe his kettlebell advice
Actually, this is Czech accent.
Great explanation, thanks Pavel 👊🏻
Thank you Tom!
Awesome, such a simple cue but has helped my swing massively. Should take care of that lower back ache I get. Thank you!
Excellent, we are happy it is useful.
Thank you for this video. I have just recently gotten into the kettlebell swing and the first day I did it, my back was tight. After watching this instructional video, I believe I am now properly swinging my 'bell.
Excellent Kevin!
I've been swinging KBs for a little while now and it never felt right. Going to go and try this immediately because I think I can see my problem now. Thank you!
Let us know how it works!
@@StrongfirstCz I wasn't snapping at the top to help drive the kb, and I was driving too much with my arms. I've dropped the weight, slowed it down and I'm remapping my swing all over again. Thanks so much for this. This'll be a game changer for my on adventures!
@@captainawesome3349 Perfect!
Very helpful; I can already feel an improvement in the feel of my swing. This and your 56kg single arm swing video, which shows your technique under a heavy load, have created a bit of a light bulb moment for me. Děkuju!
Thank you for your kind words, Gary!
Reading S&S finally after picking it up about a year ago and am writing down a plan. I’m years out of shape but I feel excited about this. This video is a perfect breakdown of the swing since I can’t afford a trainer so thank you
How did it go
Best
Do you pull the bell towards your pelvis or do you mainly let gravity do it's job ?
Robin, start with b), and later when you get proficient, use a) - especially with two-hand swings. Please refer to Pavel's Kettlebell Simple & Sinister book (overspeed-eccentric/shadow swings).
I cannot thank you enough for this video. Great video!
Andrea, our pleasure, we are glad you like it!
Works, thanks! My swing feels better already.
Just started Kettlebell Swings in the last few weeks. Need 2 practice Ur technique . Pretty sure l am going OK 👍. Have Ur Book on loan from a friend. But always up 4 Tweaks & Improvements . Wanting 2 build endurance, strength & power 4 my Road Cycling.
Thx very much 4 sharing Ur Technique break down Pavel Awesome 👌
Robert Australia 🇦🇺
Is it possible to get strong with just a kettlebell
You will gain functional strength, much like gymnastics or a body weight strength regimine. This translates to much better transference of strength throughout the entire body from having all muscles being incorporated into a particular movement as opposed to just a group like chest, shoulders etc. Will you get huge? Nope. Will you be ridiculously strong throughout your movement range on all planes of movement. Yes.
very nice, other trainers make the swing details so confusing and contradict each other. Thanks
When my pinkies are inside the kettlebell handle for the two handed swing, they feel like they’re in the way, at least for overspeed (Q&D.) I leave my pinkies out and lose skin on the medial side of my ring finger. Any advice?
Very nicely explained and demonstrated. Thanks for the great 4 step breakdown!!
Luckily I have watched the vid before doing swings. And I am confident I am doing fine. What also helps me is viewing it as follows.
Starting from the upright position with the kettle in front.
It flies down and the kettlebell pushes my butt back and I need to go down into the silverback stance.
The instant after I have to get straight again, moving only my back to stand up. Ofcourse the legs bend, but I consider them straight throughout the movement.
Honestly, this is the best description of a kettlebell swing that I’ve seen. Well explained!
Hi, do my hips push my forarms forward to create forward momentum?
Andres, physically - not exactly. Mentaly - yes. Do not lift the bell with you hands, hike it back as far as possible without loosing your lower back, and then just extend violently to propel the bell forward.
Great demonstration. My coach from Strong First exactly show me swing like that, and I do same exercise everyone before I start my swing.
Excellent! Please send our regards to your Coach!
StrongFirst.cz no problem
The best explanation that I've seen about swings. Thanks!
Thank you, Pedro!
Brilliant demonstration never seen it done like that before.
Thank you Mark!
Thank you. Great instructional video. Can't wait to go home and try this.
Looks like there is some extra effort at the top end of the swing to raise the KB. Cut that out and this is the ideal way to do tje KB swing.
I will forever be in your debt comrade
Thank you for your kind words!
I am stealing this use of a bench to show proper Hand pathing.
One of the best Kb swings advice available on the net.
V good and easy to understand video of KBS.
Thank you Thomas!
Do you also tighten your Glutes? And lock your knees?
The best video I have seen. 👍👍👍
Should the two handed method forcing the hands close together at the top of the swing be a concern for folks with shoulder issues? Seems like one armed with lower weight might be a more natural movement provided your hips and shoulders remain square. Any advice is appreciated.
All swings are great, but depending on your build, some will suit you better. Folks with broad shoulders will do better with one-arm swings.
awesome. thanks for sharing
Thank you Daniel.
good tips but its so annoying how these fitness guys all act so tough.
Would've been really good to see the swing action (with the kettlebell) in slow motion.
And I like the fact that the video was short and to the point - not any needless chatter.
On the top of the screen there are three dots that change the settings of the video. Change them to very slow and you'll see it better
Great information and easy to understand! I really like the cue of imagining there are two buttons on the torso waiting to be pressed by the downward swinging arms to initiate the hinge. Thank you very much!
Thank you for the comment, keep swinging!
Damn that's good freaking form
Best explanation ! Thanks
Very good video
Thank you Shawn!
Simple and... succinct.
THE BEST EXPLANATION EVER
thumbs up!!!
Thank you!
Lovely
Thank you olaf.
Wow
Just subscribed.
thank you for this
This was helpful.
good explanation
Sencilla y muy buena explicación....así se evitan muchas lesiones... gracias!..lo pondré en práctica
awesome tips!!
Great tip!
Thank you Gene!
You da man. This is just what I needed to see. Thank you! 🤘
Thank you sir, we are glad it helps!
I've been using kettlebells for several years, and this totally clicked for me, never know what will, I guess. I'm right in the middle of Dan John's 10,000 kettlebell swings in 30 days protocol, and I finally get what "hard style" means after this video. Transformed my swing!
While Tsatsouline’s books are quite comprehensive, this video really cleared up the swing for me when I was learning.
Good work, Pavel.