kettlebell exercises

The Kettlebell Snatch – Protecting Your Elbows And Biceps From Injury

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The Kettlebell Snatch.

The only thing that jacks people’s elbows up more is the kettlebell clean.

Here’s a quick video of a technique, called, The Elephant’s Trunk Snatch.

Yeah, I know, pretty goofy name. I don’t know what else to call it. I didn’t come up with it, I just named it.

Anyway, watch the video and try this version out to see if it works better for you than what you’re doing now.

 

Want to know more about proper kettlebell technique? Check out Kettlebell STRONG!. It’s over 3.5 hours of instructional DVDs providing you with step-by-step instructions on how to perform the more advanced double kettlebell exercises.

It also includes and 89-page book with the common mistakes most people make and how you should fix them.

Get your copy here.

Almost forgot – this is the fourth part of a 4-part video series. If you missed any of the other videos, here they are below:

Kettlebell Exercises – Avoiding Injuries Through Correct Posture

Kettlebell Exercises – Avoiding Injuries Through Proper Set Up

Kettlebell Exercises – Avoiding Injuries On The Kettlebell Clean

Avoiding Injuries On The Kettlebell Ballistics – Part 3, The Clean

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For the past couple of days we’ve been discussing how to avoid injuries while performing your kettlebell ballistics.

We covered set and posture in videos 1 and 2. (Video 1 – Posture for kettlebell exercises is here. And video 2 – set up for kettlebell exercises is here.)

Today, we’re covering the one cue that will make the biggest difference in protecting your elbows on the kettlebell clean.

Here’s the video:

What most people don’t realize is that technique forms the foundation for every goal you have when using your kettlebells – strength, conditioning, fat loss, whatever. Poor technique reduces the amount of work you can perform and that work ultimately leads to the speed at which you achieve your results. And ultimately, poor technique will injure you.

There seems to be a ton of confusion about some of the more intermediate and advanced kettlebell techniques on the double kettlebell exercises. If you have questions about the correct or best technique for the double kettlebell exercises, then this will set you straight and clear up any questions you may have.

How To Avoid Kettlebell Injuries – Part 2

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… And no I’m not talking about dropping the durn things on your toes or head or anything like that.

This is part 2 in the series, especially applicable to elbows and biceps.

Here’s the video.

In it you’ll learn two simple drills you can implement today.

To learn more about refining your technique – and not only preventing injuries but seeing faster results from your kettlebell workouts, you’ll want to check this out.

Kettlebell Injuries – How To Protect Your Elbows And Biceps, Part 1

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It seems people are still getting injured using kettlebells, even with all the great resources out there, like StrongFirst and RKC.

I guess the number of bad resources outweigh the good.

Or maybe it’s just the “killer workout” mentality that so many unqualified trainers bring to the table with this “cool new kettle-ball workout.” I dunno. But it has to stop.

So I put together a video series specifically about keeping your elbows and biceps healthy because I’d received some questions about that.

The cool thing is, when you implement what you learn in this series, you’ll keep everything else healthy too – like your lower back, shoulders, neck, hips, and so on.

Watch the video below.

Technique is the key to making long-term strength gains.

Technique is the key to achieving your fat loss goals.

If you want to learn more about the proper techniques you should be using for the double kettlebell exercises, check this out.

Part 2 in this series will be up tomorrow.

A 4-Step Formula For A More Powerful Kettlebell Swing

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I ran across a study in The Journal of Strength and Conditioning Research (vol.26.1.Jan.2012) on the Kettlebell Swing and lower back pain, by McGill and Marshall. (There were some other exercises in that study too.) For those who aren’t aware of it, Dr. Stuart McGill is one of the world’s leading spine biomechanicists. So when he publishes something, I look at it.

One of the things he found is that unlike traditional barbell lifting, with kettlebell swings, the loads on the spines are “inverted.”

Because of the arc-like trajectory of the Swing, there is relatively high posterior shear forces* in relation to compressive forces.

*In “regular speak” shearing force is a force that can tear. Compressive force is just that – compressing material together until it explodes/ruptures.

In traditional barbell lifting, there are higher compressive forces compared to tearing forces.

So what does that mean?

It means, according to the researchers that you should have sufficient spinal stability – and sufficiently more spinal stability to swing a kettlebell than lift a bar.

So what’s that mean for YOU?

1. Compressive forces are traditionally associated with back injuries – herniated discs. Kettlebell Swings have low compression forces, therefore, when done correctly, they won’t hurt your lower back. They’re more “forgiving” than barbell lifting.

2. Shearing forces can still cause back injury, so if you’re swinging your KB and have back pain, stop swinging! Your pain most likely means that you either have insufficient spine stability and/or your technique is incorrect.

3. If you even suspect you fall into category #2, you need to add in some spinal stability exercises and polish your technique.

Speaking of polishing technique, I thought it’d be helpful to revisit the “hip hinge” which is the basis of the kettlebell Swing. Especially since it’s early in the new year and we want to make this year better than last. Plus, continually working the basics or fundamentals is always a good thing because helps correct any errors in the “advanced” exercises.

Here’s a video from the Kettlebell Burn stash that presents a 4-Step Formula for “perfect” Swings. I’ve found that these simple cues really have made a big difference in my Swings and my clients Swings. Plus the feedback I’ve gotten from Burn customers has been great.

And most importantly, it’ll help clean up your Swing technique, which, if you don’t have a spinal stability issue, will alleviate and back pain or discomfort while swinging.

So here’s the video. (Give it a couple of seconds to load…)

Let me know what you think.

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Now obviously technique is really important to prevent injuries. And most injuries can be prevented simply by using good technique. The problem is, there’s a lot of “opinion” about what good technique is.

After teaching at RKC’s since 2006, I think I’m pretty qualified to offer an opinion on what “good” technique is, including shortcuts to getting good technique. 😉

Here are 10 more videos just like that Swing video to quickly hone your technique and help you prevent injuries on all the major kettlebell lifts.

Don’t forget to leave your thoughts and comments about the Swing video below.