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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE

« on: July 31, 2012, 10:56:07 am »

Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.

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Injury, Prehab, & Rehab talk for the brittlebros / Re: draining your own knees

« on: July 30, 2012, 03:24:11 pm »

Quote from: vag on July 30, 2012, 10:57:04 am

Also , can we remove this disturbing video? Having it one time in this forum was too much already!

It's great if you're into snuff sex

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Article & Video Discussion / Re: Kettlebell Swing Science

« on: July 30, 2012, 03:21:38 pm »

I hate banded swings because so many people do them wrong... it teaches them to use so much more arm strength because the tension increases towards the top and the hip snap has already happened somewhere at the bottom so they try to use the shoulders/shrug etc using the arms more.

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Progress Journals & Experimental Routines / Re: Kingfush

« on: July 30, 2012, 03:15:36 pm »

Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

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Progress Journals & Experimental Routines / Re: Kingfush

« on: July 30, 2012, 05:53:59 am »

I don't get how this is possible.

Learning Photoshop lately, huh Kingfish?

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Article & Video Discussion / Re: Kettlebell Swing Science

« on: July 27, 2012, 05:01:31 pm »

By the way - what do you think about replacing badly executed power cleans (I do them using the back instead of the hips - I feel a lot of "lowerback pull" when doing them) with KB swings which are much easier to execute correctly?

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Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: July 27, 2012, 04:56:44 pm »

Yeah but you don't have Asafa Powell's 10x hip flexor size vs a normal person.

You're weak.

The end.

4208

Article & Video Discussion / Re: Kettlebell Swing Science

« on: July 27, 2012, 04:37:00 pm »

Have you tried walking swings? Like, LR or RL "plant" swings where you take a step forward with say your left leg, swing the bell and as your bell reaches the top of the movement you take your other step (with your right leg in this case).

I think it's the most specific swing exercise for a LR plant in a jump for example. You can also do variations on this (like swinging the bell without taking any steps and while the bell reaches the top you do both steps while there (it will be less tension on your legs though)).

I learned about these variations in the Encyclopedia of Kettlebell lifting by Steve Cotter.

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Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: July 27, 2012, 04:24:19 pm »

On what do you base these assumptions? How do you know your hip flexors are strong?

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Article & Video Discussion / Re: Kettlebell Swing Science

« on: July 27, 2012, 04:23:06 pm »

Yeah I know you said there will be part two, but I had to remind you of that chin down stuff in this comment

Interesting... 1/3 huh? Well 1/3 of my bodyweight would be 27 kg (so a 28 kg kettlebell) and I have a 24 kg KB but 1/3 really sounds like an arbitrary number that doesn't take into account the athlete's strength...

Don't tell me the same 1/3 recommendation is the same for a guy with a 1x squat and for a guy with a 3x squat as well.

That's like saying "you should snatch with 0.4x bodyweight". Um... no, not really. You should snatch at your individual strength level and with a weight that gives you the best training effect in regards to YOUR strenght level.

So I'm not really ready to buy the 1/3 recommendation.

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Article & Video Discussion / Re: Kettlebell Swing Science

« on: July 27, 2012, 04:10:29 pm »

Excellent article, as usual.

The swing does so many things... it's probably one of the top exercises ever in terms of how many things it does at the same time.

My question would be - how to choose the "best" weight for your kettlebell. Is it a matter of "choose the heaviest KB that allows you to perform the movement correctly" or is it something more than that?

What if I can do them correctly for 5 reps with a 40 kg kettlebell and 20 reps with a 24 kg kettlebell? What if I can use more speed with the 24? And so on.

These are important questions but I think they aren't "essential" to be answered. The fact of the matter is that whether you choose a very heavy or a lighter kettlebell you'll still get a heck of a workout for your hips.

It also helps for hip flexor flexibility in my opinion, since you're basically doing a ton of hip hyperextensions at a pretty high speed so you're basically doing hip flexor dynamic stretching. Helpful if you're in anterior pelvic tilt.

As a side note, I personally found out that keeping the chin tucked down a bit helps you hip hyperextend better in the swings.

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Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: July 27, 2012, 03:14:10 pm »

How strong are your hip flexors?

I have found out that the stronger your hip flexors AND lower abs are, the better you are going to be able to maintain a good pelvis position to maintain a better overall position in the squat.

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