For kettlebell guru Jeff Martone, the teaching progression goes like this: Russian swing, power swing, American swing.
“Russian swing I like teaching first ’cause it helps people with the mechanics. Once you get your mechanics squared away there, then you can move up,” Martone says at this CrossFit Kettlebell Trainer Course at Progressive F.O.R.C.E. CrossFit in Las Vegas.
He continues: “The power swing is gonna generate a little more force. Then you’ll see when we get to the American swing how easy it is because all your mechanics are dialed in.”
The power swing shortens the distance the weight travels as the kettlebell is pushed down. It’s more grip intensive and more taxing in general, Martone explains. Still, there is always rapid and full hip extension, he notes. And your grip should be tight enough to lock down the kettlebell.
“Floppy top—don’t want that,” Martone says.
He compares the power swing to a ball slam.
“When I push down, guess what? My butt is still tight, my hips are still locked straight. Boom. It’s pushed. Then hips go back. It’s gotta be in that order.”
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Additional reading: Additional reading: Kettlebell Basics: Drills for Improving Your Swing by Jeff Martone, published Nov. 1, 2006.