Kettlebell Two Arm Swing Catch

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Kettlebell Two Arm Swing Catch

Instructions

Preparation

Begin by performing Kettlebell Two Arm Swing.

Execution 1

As kettlebell rises vertically in front of chest, pull kettlebell inward slightly and quickly release grip. Immediately rotate wrists while pointing bent elbows downward. As kettlebell begins to fall back down, grasp kettlebell handle with both hands with underhand grip. Immediately bend over at hips while bending knees. Allow arms to straighten and forearms to make contact with inner thighs while kettlebell swings back under hips.

Execution 2

As kettlebell rises vertically in front of body, pull kettlebell inward slightly, quickly release grip, and switch grip back by grasping with overhand grip. Immediately bend over at hips while bending knees. Allow arms to straighten and forearms to make contact with inner thighs while kettlebell swings back under hips. Continue to swing kettlebell downward and upward switching between over and underhand grips.

Return

Swing kettlebell back down between legs. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor in original deadlift posture.

Comments

Exercise emphasizes hand-eye coordination. A less challenging movement can be practiced by switching grips of only one hand at a time, so at least one hand grips kettlebell at all times. For example, grip would transfer from overhand, to mixed, to underhand, to mixed, and back to overhand.

Keep back taut throughout swing. Dynamic shoulder and shoulder girdle movements are largely passive due to pendulum effect. Muscles driving other dynamic movements drive kettlebell upwards. Following dynamic forces are used during initial pull of kettlebell between legs.

Classification

 Utility: Specialized
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Dynamic (Passive)

Static

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