After drilling good mechanics and a strong hip drive, it’s time to go overhead, says kettlebell guru Jeff Martone at this CrossFit Kettlebell Trainer Course at Progressive F.O.R.C.E. CrossFit in Las Vegas.
It’s called the American swing and should be introduced after the Russian swing and the power swing, he says.
“It should float up,” Martone explains. “I’m actually using my lats to stop it overhead.”
If the hips are not generating enough power, the weight is going to stop at the shoulders, he notes.
On the way down, Martone advises a slight lean back so that when the kettlebell comes down to the hips again, you’re in a better position, mechanically, to go into the next swing.
“The biggest thing we’re looking for is good hip extension,” he says.
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Additional reading: Kettlebell Basics: Drills for Improving Your Swing by Jeff Martone, published Nov. 1, 2006.