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 How to 'blow' your back using kettlebells

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Pete
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PostSubject: How to 'blow' your back using kettlebells   Fri Feb 26, 2010 3:42 pm

Have a look about 1:52 into this - NEVER do this (called the "Swing through" or "Back busting swing through" as it should be called!)



I repeat NEVER, EVER do this. It is the most stupid move I've seen in a while now!
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PostSubject: Re: How to 'blow' your back using kettlebells   Fri Mar 12, 2010 12:22 am

Yikes.
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PostSubject: Re: How to 'blow' your back using kettlebells   Thu Mar 25, 2010 11:56 am

Yep, that would do a number on a person's back all right. Probably turn the Latissimus Dorsi and Gluteus Medius into banjo strings.

Then too a guy would have to be careful of his aim as he swung the kettlebell between his legs... whacking himself in the Gronicles would put a kink in his social life for a while.
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PostSubject: Re: How to 'blow' your back using kettlebells   Thu Apr 01, 2010 10:31 pm

And that makes a good case for why certified KB instructors are needed versus just a trainer as she is. She said swinging the KBs would be fun but her early swings in the first 90 seconds are definitely strenuous on her and that's the way I find them as well of course, tiresome and some guys try to get up to 100 swings and things like that. I don't do anything dangerous like she does at the end hopefully and I've had KBs for around 4 or 5 years but relatively lightweight ones.

But that's not her only error.

Notice, she also at one point in the video swings the KB too high a few times, bad form. Now, I don't know for sure but I think you don't swing it much higher than just having your arms out straight out so they are parallel to the ground, not above your head on a two armed or one armed swing.

Bad form and are they saying this is from the show "Biggest Loser" where they are telling people how to lose weight? I think so.

She is using adjustable weight Kettlebells by the way as well, I've seen them advertised.

Some of those real heavy big ones start to get costly too.

I don't know what she did, she looks different now from what she use to, she use to look a bit like a Tom Boy, something, operation, I don't know. Jillian Michaels is her name.
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PostSubject: Re: How to 'blow' your back using kettlebells   Fri Apr 02, 2010 4:20 am

The swing as used by Pavel is up to parallel. If you read any of the old-time stuff by W.A.Pullum the British light weight champion of the early 20th century & a 'father of scientific lifting' there is a swing version that goes straight to overhead, that I suppose you'd call a 'swing style snatch' or 'British style full swing' or something similar? He actually recommended adjustable dumbbells & a wrist sleeve that he sold (he was an early user of the adjustable barbell & dumbbell, but it could be done using a kettlebell.

..but obviously what she was doing was just plain wrong Laughing
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PostSubject: Re: How to 'blow' your back using kettlebells   Fri Apr 02, 2010 10:35 am

Yes, I wished to make it clear that I've seen Jillian in ads on the net for years for combat/boot camp type training and wear camouflage military type pants but once she hit the big time with being on television, what I think she might have done is maybe get her nose worked on but I didn't mean to be gossipy or derisive in saying that and it might be instead makeup or a new hairstyle but the old image I think worked because it was about giving a hard@## you know type of workout for people. Not all women are endowed with the cute turned up nose. Now, I've seen some pictures of her and in some she is almost pretty enough to be a model.

Yes, she must not work with kettlebells much and also besides not doing it correct, you can tell she's getting rather tired. Correct or incorrect form, KBs are a handful alright.
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PostSubject: Re: How to 'blow' your back using kettlebells   Sat Apr 03, 2010 7:16 am

"The swing as used by Pavel is up to parallel. If you read any of the old-time stuff by W.A.Pullum the British light weight champion of the early 20th century & a 'father of scientific lifting' there is a swing version that goes straight to overhead, that I suppose you'd call a 'swing style snatch' or 'British style full swing' or something similar?" - Pete

That's an interesting distinguishing feature, the webpage below reads:

"Try a light kettlebell first. Let you arms hang loosely and raise the weight with both hands over your head and inhale."

http://www.ehow.co.uk/how_2241020_do-kettlebell-swing-exercise.html

I kind of wondered what would be the problem of raising it over's one head, the swing is often difficult to describe as in the article from the web, saying something like 'squat' but the rest of the article seems right. Overhead sounds good but more of something I'll have to try outside. One could write a paper on that.

Another thing I have read people say which I sort of mentioned earlier was to use kettlebells basically in free form style, swinging it however way. That's just what one writer said. I don't know if that is proper. You sure as heck wouldn't want to try that move Jillian does as free form which hurts to even watch.

I"ve got to say, free form? Maybe not. I just went outside and did a little and then I thought, I've never thrown a kettlebell in my life...I tried it with about a 20 lb./11 kg KB, don't, it left a small indentation in the ground which I'm sure will cover up quick but for a split second, I thought I had so much strength I tossed it over the sidewalk, it cleared the sidewalk by about a foot or so, I'm lucky there. So one has to be careful with KBs in more than one way, I'm sure it would have broken the concrete if it hit.
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PostSubject: Re: How to 'blow' your back using kettlebells   Sat Apr 03, 2010 9:20 am

OK here's my take on the swing as I see it. I don't really see the height as being the major issue, it is basically training 2 things:

1/ The hip thrust. This is pretty vital for deadlifting, Olympic weightlifting, squat (although you use much more hip range on squat) & any jumping type move. As I remember Kenneth Jay done experiments where he got untrained people & had some do kettlebell work & others jump, then after 8 wks he tested them both at jumping - the kettlebell group improved their jump more than the jumping group! The second test was he go two groups of trained males & some trained RDL (Romanian deadlift) while some did kettlebells, again after so many weeks they tested both at the RDL & the kettlebell group improved more than the RDL group....This could well be down to training design as Kenneth Jay is a qualified RKC, but may not be as versed in training for jump or RDL, so if you had a coach used to jump training & a coach versed in RDL you'd not get the same results, but it shows that kettlebells certainly work areas of those lifts.

2/ Accelerated eccentric loading. As far as I can see the idea is to drag the bell back down on the swing, not just let gravity lower it, this increased eccentric loading has been shown in research to add results in strength (& hypertrophy as I remember). I'm not sure if there is research specifically about kettlebells & accelerated eccentric loading, but there is certainly enough research out there about accelerated eccentric loading to make it pretty much proven at this time - basically accelerated eccentric loading is commonly achieved by loading with bands or on certain specialist machines, but an active pull on a kettlebell as it is lowered would achieve similar results & you then get the extra benefit of having to decelerate sharply at the bottom.

I don't think there is a problem with going over parallel with the ground, but if you set a height, & you are unable to achieve it, it does show a lack of control, hence that may be why they have a specific height, to show adequate control of a bell as going higher wouldn't add anything to the actual lift (as by parallel the hip thrust is completed & you are riding momentum) & the next important phase is the downward pull (don't just let the bell drop under gravity, that is a vital part of the lift). But sure, if you are more comfortable going a little higher (to swap hands, or prepare for the downward phase) then I'd say go for it.
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