Added some new toys to the Garage Gym recently! I’m pretty stoked about the addition of the 55# (his) and 35# (hers) kettlebells. Due to versatility, KB’s ranked high on my “garage gym must-have” list. While I primarily use them to develop the “hip hinge,” I suppose I could always use them for bicep curls should the mood ever strike me (which it hasn’t… yet.) While I’m usually very “DIY” there are some fitness equipment that I should just leave to the experts to build. The local fitness stores were charging $2 per pound so when we found a good deal on these off Amazon with free shipping, we pounced. You ever see a box delivered with a kettlebell inside? Two words: hot mess.
In hindsight, I wish I would’ve gotten the 45# KB instead of the 35# but I’m quite happy with it nonetheless. I’ve already started pulling the “mind if I swing your bell?” line and commandeering Ryan’s 55# KB… it just means he’ll have to upgrade to the 85# ‘bell soon!
But back to the hip hinge. Two years ago, kettlebells used to scare me but that’s only ’cause I had no idea how to swing a big ball of iron over my head and between my legs. It does sound like a ridiculous movement. I used to be nervous about the kettlebell hitting me in the crotch on the down swing (hey, it could happen) so I would swing squat and the kettlebell would get precariously close to the hitting the ground. Much like the box my kettlebell was shipped in, my kettlebell swing used to be a hot mess. UNTIL… I read this article on the hip hinge on Testosterone Nation. It’s all about pushing the butt back while the ‘bell swings down and then SNAPPING the hip and using the momentum to swing the ‘bell forward. It’s less about arms and more about hips, glutes, hammies, and core… and a whole lot of heart thumping. This bad boy gets my heart rate up faster than dark chocolate with a dash of sea salt. Yummy.
Once I got the motion right, 100 consecutive swings was no problem. I’ve recently been adding a lot of swings and other movements (such as power cleans and box jumps) to further develop that snap, snap, power, power. My winter sport is primarily snowboarding so dynamic, explosive movements should come in handy this season. My neighbors probably think we’re whack but all this swinging will pay off.
Yay for swings! I love the movement and also how quickly they get my heart rate up. Such a great exercise. That hinge article is great, thanks for sharing. One thought: some advocate keeping your head/neck in line with your spine as you hinge, instead of continuing to look ahead. My RKC instructor had me change that part of my swing in order to keep a neutral spine throughout, and it has made my swing even more powerful.
Yes, yes, you’re absolutely right on the neutral spine. I’m good at keeping the spine in a neutral position on deadlifts and squats but obviously need to pay more attention to that aspect while swinging kettlebells!
Mirin’ those quads hardcore. How much do you squat?
Thank you, thank you! If I was being honest, I have to admit that I haven’t been squatting very heavily lately. I recently had a back injury that kept me out from under the bar for a while. But, when I do squat i keep it around 125 just to stay safe. My 1RM is 155. And you?