Thanks to friend of Intrepid Al Viquez from CrossFit Inland Valley, we’ve been working the Russian Kettlebell Swing (RKBS) into our warm-ups and skillwork these past couple of weeks. Today we’ll also have the opportunity to work the RKBS and I wanted to post some info on the movement and how it differs from the American style KBS we’ve done up until now.
Strength coach extraordinaire Dan John recently posted an article on T-nation.com about the KBS where he highlighted the hip hinge for the KBS and gave some pointers in the process of learning the new movement. The first part of learning this movement he calls patterning, where we uses the wall drill to understand and integrate the hip hinging motion into muscle memory. Many of us may only get this far today and that’s ok. Note how the hips and butt are pushed back causing a forward lean and bending at the hip joints but the knees aren’t bending all that much. So today we’re going to try and break many of you of the habit of bending those knees and squatting in the KBS. Other differences in the RKBS include the peak height of the swing which is around waist to chest height, using the hip pop as the “gas pedal”, and the lats and abs as the brake of the swing.
RKC Instructor Jordan Vezina of Average to Elite Kettlebells in Palo Alto, CA posted this in-depth RKBS video on his YouTube channel. We’ll definetley be incorporating some of his drills, skills, and cues into our lessons in the future so check it out if you have some time to learn up on the RKBS.
Power Snatch+Overhead Squat 3×3
5 Wallball Shots (as high as possible)
10 Box Jumps (as fast as possible)
200 yd Sprint