VF Workout 43 - Swing 24kg / 53lb 8 minutes

Swings are usually the first exercise learned but not easy to master. Get the Swing right and your kettlebell "career" will be a lot easier and better. Get it wrong and you'll hit a wall and not know what to do to fix it. Hopefully you catch your mistakes in enough time that it's not so difficult to unlearn the bad habits. Trust me, I've seen thousands of new lifters. There are conclusions I can draw from this experience and typical errors or "natural reactions" that happen. Correct these things and shoot past what you thought was a limit to your Fitness. Enhance your Strength and Conditioning or Sports performance. If you compete KB Sport, blow past your competition.

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DISCLAIMER: While this video channel is merely the workout log of Valery Fedorenko, he does discuss training methodology from time to time for informational purposes. It would be prudent to seek the advice of a professional trainer for your own workouts, and if you choose to make any change in physical activity, CONSULT WITH A QUALIFIED MEDICAL PROFESSIONAL to ensure that the benefits outweigh the risks for you. ALL CONTENT IS PROTECTED BY COPYRIGHT, TRADEMARK AND OTHER LAWS OF THE USA.

Category:

Howto & Style

Tags:

• Swing
• swings
• kettlebell
• kettlebells
• Valery Fedorenko
• 24kg
• 53lb
• 53 pounds
• 24 kilograms
• WKC
• AKC
• Fitness
• Exercise
• S&C
• Strength and Conditioning
• VF

[zendiegofitness]

Is it safe to say you should never exhale at the top of a swing? I hear 'a lot of people', mostly on the fitness side stress a powerful exhale at the top of swings. Your video makes a lot more sense being that is falls right into place with the breathing patterns of the clean and long cycle.

[VFworkout]

@zendiegofitness Like my Coach used to say, "my athletes don't breath" :-) This breathing is more natural and healthy. In Yoga you will breath this way, and sports in general you will need to breath with movement. Some say you need to support the back with breath, but with kettlebells we are way sub-maximal, and people should build up with lighter weights and learn, not just try to brace a weight that is really to heavy for them. Thanks for your statement. How fit are these people really?

[Thomasgipsy]

@geldedus Are you joking?Do you know who he is?

[voncoolio]

This must take extreme mental toughness! My goal is to get 200 swings (100/100 swings each side) with the 32kg in one set. I tried to break 100 reps with 32kg yesterday, but it just wasn't happening!

[TheKaryobin]

@geldedus Lol! Fair play to you though: will you be telling Usain Bolt how to run next?

[geldedus]

you're doing it wrong: your shoulders should never arrive in front of your knees

[wushuguy1]

@lembann As someone who started out with RKC style, and later progressed to Fedorenko's method, I can tell you from personal experience that Fedorenko's method will give far greater overall fitness than RKC style of lifting. Even when I was doing hardstyle double swings with 2x40kg kettlebells for low reps, I was nowhere near as in shape as I am now, doing one arm swings with a 24kg - 32kg for higher reps. The saying that RKC gives you better overall fitness is pure crap IMO.

[zendiegofitness]

Great answer, and exactly what I was hoping to hear. Which might confirm my next question. Would Yoga and Pilates (even Gyrotonics) be helpful in a G.S. preparatory program, along side water exercise like swimming or perhaps even surfing.

note: The research carried out in 1953 by L.V. Fomichov, prove that deep breathing, which corresponds to the character of regular work, which diminishes the chance of appearance of hypoxemia and contributes to increasing the efficiency.