We had a great turnout for our kettlebell 2-arm swing workshop this past Saturday. Thanks to everyone who came out to learn with us.
Before we introduce someone to the 2-arm swing, we want them to own the deadlift.
Our strength standard is simple and straightforward: 32kg kettlebell deadlift for 3 sets of 10 reps with exceptional technique. If you can repeatedly demonstrate the strength, control, and skill required to do that, we have a solid foundation for introducing you to the swing.
So, what makes a great deadlift?
Set your feet. Find the stance that fits your body. Narrow or wide, it doesn’t matter as much as being rooted from your toes to your heels. Think about leaving the best footprint possible in wet concrete.
Hinge. Reach your back pockets to the wall behind you. Your hips travel back while your arms reach forward to counterbalance and help you maintain a long spine and stable footing.
Connect. Lower your arms to find the handle, squeeze your grip, and lock your elbows. Crush your armpits like you’re trying to wring water from a sponge.
Brace. Take a big nasal breath, feel your abs, and make your trunk rigid and strong.
Remove the slack. Push your feet into the floor before you lift. With a kettlebell, you’ll feel everything in your body cinch tighter. With a barbell or a trap bar, you’ll hear the sleeve of the bar make contact with the top of the plate hub or center hole. We call this locking in “the wedge.”
Push the ground away. Drive through your feet, legs, and hips until you’re standing tall at the top under control.
Soften your hips and knees and reach your hips back again. Let the floor take the load off your body for a brief moment before your next rep.
Do this well enough, often enough, and eventually you don’t have to think about every piece. It becomes a skill you own.
Then we progress to the explosiveness of the kettlebell swing.
That’s the goal.
Build better deadlift technique. Get stronger. Then swing explosively.