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The Swing: Body Awareness for Hip Extension by Jeff Martone - CrossFit Journal

In CrossFit, Kettlebells, Videos

March 12, 2012

Video Article

One of Jeff Martone’s favorite drills is a hip-flexor stretch followed by vertical jumps and kettlebell swings.

“You’ll feel a difference. You should be a lot more explosive,” he says. “A lot of times people say that the weight feels lighter.”

And the drill not only applies to the sport of kettlebell but also to Olympic weightlifting and powerlifting, Martone says. By the time people reach the swing at the end of the drill, their backs should be straight with no backward lean.

“If your hip flexors are tight, it’s like trying to drive with your parking brake on,” he says. “Just by doing that drill, it frees it up, gives you more speed, endurance and power.”

Martone recommends always performing the standing vertical jump after the hip-flexor stretch to ensure a vertical torso.

7min 23sec

HD file size: 266 MB
SD wmv file size: 88 MB
SD mov file size: 41 MB

Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional reading: Kettlebell Basics: Drills for Improving Your Swing by Jeff Martone, published Nov. 1, 2006.

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5 Comments on “The Swing: Body Awareness for Hip Extension”


wrote …

I have read about the drill presented in this video in Jeff's Kettlebell RX book. After now seeing it in real time, I am looking forward to trying it. Good stuff.

-James Ryan


wrote …

Can't download.


Stephen Hubbard wrote …

Awesome drill, I can wait to try it. I Know this is nit picky, but it would really help presentation if Jeff didn't sound like he had just woken up with a wine hangover.


replied to comment from Stephen Hubbard

Jeff I can see where you're coming from, but after watching his vid's on the Journal and main site for years's normal for Jeff. All his vid's have very good material.


wrote …

Stephen i would agree, also whoever shot the video might have been sharing that wine, a tripod might have helped.

Great info.

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