IKFF Kettlebell Lesson 2 with Steve Cotter - Depth of Squat in Swing

IKFF Lesson #2 with Steve Cotter on how to find proper depth of knee/hip flexion in the Kettlebell Swing

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[tommccawley]

Thanks. The tips here immediately boosted my swing reps by about 30 %. But does the increased efficiency reduce the GPP value of the swing ? I guess the question goes to the heart of HS vs GS style debate. I've found the swings to be great, but as you say, broaches max heart rate very quickly (according to my polar).

[IKFFChannel]

@tommccawley Tom there really is no debate. HS cannot compete with a well-trained KB athlete in any respect, with the exception of heavy pressing; but again, a strong KB presser is still a mediocre powerlifter, so if the goal is to increase maximal strength, powerlifting trumps kettlebells in any case.

[IKFFChannel]

@tommccawley With regard to GPP benefits, the increased efficiency doesn't decrease the value of the swing; in fact the increased frequency allows for greater development of GPP. You are looking at it on a rep-for-rep basis, which is not the point of Kb lifting in the first place. Rep-for-rep, then of course using a deeper squat will tire you out more. But KB is not for single reps or low reps, it is for HIGH reps.

[IKFFChannel]

@tommccawley So the question becomes which method allows you to work longer, ie to do more reps? If your goal is simply to make each rep as hard/taxing as possible, then why not use a Barbell, which of course, rep-for-rep would be more much taxing (Deadlift) than a KB swing ?

Bottom line is, what enables you to do the most amount of work- and the answer is that which enables you to sustain your effort over the greatest period of time.

[IKFFChannel]

@tommccawley It is nonsensical to make things harder than they need to be, in KB lifting and in life. If you want it to be harder---use a heavier KB, do more, etc-DON'T make each rep harder than it needs to be. It will be more taxing to clench all your muscles during any activity you do, if your goal is to tire out as quickly as possible, but that is not a good idea-for health or for performance.

[4m0rph0us0n3]

I've got nothing to add but a whole heap of gratitude to Mr. Cotter. I just got into KB and was definitely under the impression that deep squat=good, but after modification per this video it was a totally different workout, much more targeted. Thanks Steve!

[lew708]

This dude is freakin' awesome! Thanks Steve for the MUCH needed info!

[kettlebellDenmark]

Thanks Steve!

[guitargimp]

excellent video, many thanks for uploading this!

[davo00o]

best kettebell swing video ive seen - thanks!

[bpodonovan]

awesome video, thanks

[kafusfv]

awesome snatch demo man. You are the king of the kettlebells!

[kbexplorer]

Is there a similar video tutorial dealing with cleans and the snatch that involves everything Steve mentioned such as the level of squatting?

Also any advice on preventing or minimizing callus on the palms when practicing with the cleans and snatches?

[adamresyk2112]

I think I might use a yoga block for this drill. I don't know if I'm ready to smash my kettlebells together yet. Sure looks fun though :)

[eelakh]

These are not instructional videos, these are Youtube gold! Love it!