Developing awesome power comes from teaching your mind and body how to perform using optimized technique and uninhibited muscle recruitment. These attributes are born out of consistency, and that is what we are going to develop today. Even if you are not using ideal motor patterns to maximize efficiency or if you are still using some of the less effective muscles for a given movement, you still need to develop consistency. Once we have consistency, we have a basis to coach from. It is impossible to fix an error in someone’s swing if every swing they do has something different wrong with it! Most people will have some muscle tightness, weakness or both that will impair a given movement.
As you train, many of these things will auto correct in the muscles if you use the right motor patterns throughout the right progressions. For this reason, develop the motor pattern first, even if it causes you to go to the limit of your mobility where it isn’t always comfortable to be. If you develop the right motor pattern, those small issues stemming from tightness or laxity will fade away with practice.
Today, I am going to show you how to safely progress to the point where you are in the “inconsistent zone” while avoiding fatigue. This zone is a beautiful tool to fine tune your technique, it uses as much of your nervous system as it does your muscles. By slowly moving up in weight from medium to heavy bells, you will activate the motor patterns and ready your nervous system for the next weight. Make sure you take plenty of time to recover because I want you fresh as you move through the practice to make the most out of the learning experience.
Today’s Practice
Ten two handed kettlebell swings two sets.
Start with medium weight and progress over three to five kettlebells to a heavy kettlebell.
Keep using this training tool to practice the most powerful, stable and efficient kettlebell swing you can. Remember, it is a work in progress and always will be. After a hundred thousand swings, I’m always improving my technique.
Thanks for joining me,
Peter Hirsh
