Video on April 13, 2013

Resistance: 36 kg (79.2 lb.) kettle bell

A normal kettle bell swinging movement does not emphasize maximal acceleration and deceleration of the load through the full range of movement (it is a focus only on explosive hip extension). When you introduce the additional dynamics, this movement is dramatically different physically and mentally. Mentally it feels the same as doing an Olympic clean or snatch with the focus on maximal velocity and maximal explosiveness to overcome inertia. However, with this movement, there is both a pull and a push, not just a push as in Olympic movements: active deceleration eliminates the “free ride” effect created by the explosive acceleration ( i.e. the rapid switching of the magnitude and direction of the force vector at both endpoints affects entire body control dramatically). What this means is that even though the kettle bell is moving outward and is still accelerating from hip extension you are simultaneously braking it with full lat and ab/core recruitment well priorto the return or inward trajectory of the kettle bell. Complementary musculature must be fully engaged with 100% duty cycle in order to reduce the cycle time (time to execute one rep) to a minimum.

Physically, there is a powerful engagement of the abdominals, other core muscles and the latissimus dorsi that is lacking without the dynamics (there is no “free ride” of kettle bell travel anywhere in the range of motion). Exhalation is in the outward movement and inhalation during the inward movement but a significant amount of your inhaled air must be retained to maintain outward pressure on the diaphragm in order to keep the torso stiff like in a squat when coming out of the bottom. Additionally, because each cycle is only one second in duration and the breathing is synchronized to movement, you must exhale a significant air volume in one-half second which immediately switches to the inhalation phase of only one-half second. Because of the metabolic power demand of this movement and the constrained breathing requirements, this is necessarily a noisy exercise during a maximal effort!

This movement is measured in speed of movement. The static load is 36 kg but the dynamic load is a multiple of the static load (Momentum = mass x velocity and Force = mass x acceleration). 10 cycles (“reps”) were completed in 12 seconds for a time of 1.2 sec/cycle.

I learned about this movement from a video by Mike Visscher in San Diego, CA at

For more information:

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