Conditioning 50-40-30-20-10 of KB Swings Double Unders (WOD by CFNE)
The following Drills were obtained from Kettle Bell Science.com
Patterning the Swing
Hip Hinge Drill # 1
McGills Hip Hinge Isolation Technique
In kneeling position, (picture 1), drop your buttocks back to your heels (picture 2), and return to the starting position by bringing the hips forward.
This movement will isolate the hips, ensuring that all of the movement is occuring at the hips joint.
Hip Hinge Drill # 2
"Short Stop" Hip Hinge Technique
Start in the upright standing position, then move into the “short stop” position, as seen in baseball players.
The hands are placed on the thighs just above the knees.
Upper body weight is rested through the arms on the hands.
The pelvis moves backward and the spine remains in a neutral position.
Then return to the upright position by hinging the hips forward.
Hip Hinge Drill # 3
Cook & Jones Glutes to Wall Drill
Stand backside facing wall, 1 foot length from the wall with a shoulder width stance
Reach back with glutes and touch the wall
If you are successful, move the feet away 1 inch and try again
Repeat, each time moving forward, until you find the furthest point from the wall where you can successfully touch the wall without falling backward.
At this point you can practice the hip hinge, initially using the arms as a counter balance by reaching forward.
Inhale on the way back to touch the wall, exhale at the top as you tighten the glutes and core, creating a straight line from the ears to the ankles.
The hips reach back first and stay high
The chest will tilt forward as the hips reach back
Don’t confuse an upright back with a flat back
Don’t squat and lower the hips
Hip Hinge Drill # 4
Glutes to Wall Kettlebell Deadlift
Adjust your stance as wide as necessary to accommodate the kettlebell, but not wider.
Keeping the arms glued to the ribs, reach back with the hip to touch the wall while grasping the kettlebell at the bottom position. Don’t forget to inhale.
Keeping the spine alignment and arms against the ribs, return to the top position by pushing the feet into the ground and extending the hips until the body forms a straight line at the top. This should be accompanied by a forced exhale with tight glutes and abs at the top.
Inhale again and return the kettlebell to the ground, keeping the arms against the ribs and the spine perfect. Release the kettlebell and stand up.
Key Points: If you must elevate the kettlebell to adjust to your mobility ability, place it on the appropriate surface to ensure perfect from and lower as your mobility improves.
Keep a straight spine alignment.
Keep the arms glued against the ribs.
Push your feet into the ground to start the movement and do not lead with the shoulders.
Remember to incorporate proper breathing.
Will be posted on white board.