James Wilson: A kettlebell swing instead of a kettlebell or is you don't know to access kettlebells you can use dumbbell, dumbbells recommend doing one side at a time but again the principles for this movement set saying so what you are going to do this is the movement here so you we quick from this side -- lets get it started now you'll notice my arms are not creating any movement what so ever and so all coming from the hips that was good about this exercise which you had a great movement from the hips you know create power you know putting that power into then object so which is pretty much with sport is about you creating power transmitting that power into an object while you standing strong and stable so any ways main thing that you watch for on this or that you keeping the upper back nice and strong.
See the tendency for people who cant be lazy with their upper back and kind of little round a little is that they do it and to you want to make sure that you are getting the hips back creating that the hip dominant movement like a deadlift style movement rather than seeking straight down and creating a quiet dominant movement now. Kettlebell basic principles in movement is that weights must be back on your heels as you are coming down and coming back up and if you pay attention what's happening at your feet if you squat straight down for example if your sitting getting hips back it comes here down like this your weights going to come forward on your toes so right up the back as the toe. That's not the correct way to do it but because this happens so quickly and people are just not good and they don't know what's happening at their feet for the most part a kind of it gets lost in the self.
What you want to do a cool trick that I have come up with which is really help my clients understand this concept is as you come down the game is how far behind my heels can I get my butt so for example when I come down how far behind my heels I am going to give my butt that's a good position fun position that create movement from for swing from here we can extend the hips explode to create good movement.
Now this is what a lot of people do as come straight down they come down like this you are going to see you know I can hit the floor with my kettlebell in this position and to I've seen a relation of my heels my butt is not very far behind it and watch this. This is were you want to be knock down here do not want your toes that straight up and down so if you think get my butt back behind my heels as I do this then that's going to get you in the right position right off the back.
So once again show it from the side you want to taper it with my butt relation with my back hips through butt hips through butt back hips through and hence I am coming up and pushing through my heels squeezing those gluts together and, make sure that I am counting with the hips now just do it quick showing with the dumbbell here shown of access the kettlebells or kettlebell if it is not the right change your one side at a time lest get started hips butt back, hips through, butt back hips through hips through and so if you are doing with the dumbbell and doing one side and thing when you last towards you come down you are not letting towards the twist you are stand strong with the torso so again that's the basic swing kettlebell version, dumbbell version if you don't have access to kettlebells the main idea hips back, hips back through, so get that butt back behind the hills as you come down and then cover through so that's the idea there.
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