Extreme KB swing

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Extreme KB swing

Postby galapogos » Mon Mar 02, 2009 12:44 am

Keith might wanna try this one...

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Re: Extreme KB swing

Postby Jordon » Mon Mar 02, 2009 1:29 am

looks interesting. hahaha funny sio!
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Re: Extreme KB swing

Postby Canuck eh » Mon Mar 02, 2009 1:21 pm

Funny how he talks about power and power generation when he doesn't even demo respectable ROM on the swing...

Not sure how I would incorporate this besides the fact that Elliott's bands offer too much resistance. My thinking is that chains and bands offer progressive loading for exercises where you may have sticking points.

The swing on the other hand, doesn't really have one that I can see. You either generate sufficient power, or you don't. Perhaps if I was at the point where my 24 isn't doing anything for me anymore.

But imagine if you got tired and the KB was coming back faster than you could control it and what in the past was only accelerated by gravity, now includes the potential energy in the band that is being converted... :vom:
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Re: Extreme KB swing

Postby h » Mon Mar 02, 2009 3:31 pm

anyone tried this?
on the 2nd rep, would it be harder at the top or the bottom (where the direction of the movement changes)
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Re: Extreme KB swing

Postby Weib » Mon Mar 02, 2009 3:34 pm

looks like stuff he got off westside and dieselcrew
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Re: Extreme KB swing

Postby galapogos » Mon Mar 02, 2009 3:38 pm

h wrote:anyone tried this?
on the 2nd rep, would it be harder at the top or the bottom (where the direction of the movement changes)

Haven't tried it, but seems like it would be harder at the top, since that's when the band is stretched out and applies the most force. I think the point of this is to make the tempo faster since you don't just have gravity working its magic on the KB on the way down.
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Re: Extreme KB swing

Postby h » Mon Mar 02, 2009 3:59 pm

yea, well... i was wondering cuz, when you do band gm, it's not really hard at the top... although the band is stretched the most.

so, i thought maybe it's actually harder at the bottom to generate enough power/momentum to get the shit all the way to the top.
(especially from 2nd rep, i think, since the movement needs to be reversed).

but it was just a question that came to my mind. didn't really think about gravity, etc.
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Re: Extreme KB swing

Postby galapogos » Mon Mar 02, 2009 4:14 pm

h wrote:yea, well... i was wondering cuz, when you do band gm, it's not really hard at the top... although the band is stretched the most.

so, i thought maybe it's actually harder at the bottom to generate enough power/momentum to get the shit all the way to the top.
(especially from 2nd rep, i think, since the movement needs to be reversed).

but it was just a question that came to my mind. didn't really think about gravity, etc.

Well you probably have to generate more power to reach the top now, with the added resistance. There is a difference between a GM and a KBS though. The KBS is an explosive movement that cannot be done slow, the power is generated from the start until full extension of the hips, and the arms just follow through to the top. As for the GM, same thing happens, except the movement stops once hip extension is completed(no extra arm movement). Not to mention that most people are stronger at hip extension the more upright they are - which is why rack pulls and quarter squats are easier than dead lifts and full squats.

Given this, it looks like you do need to generate more force from the start of the movement, and also an additional shoulder/arm component at the end of the swing to counter the sudden deceleration forces(much like OHS, except in the other direction).

Will try it tonight with my 10/40mm bands and see if it fits the hypothesis.
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Re: Extreme KB swing

Postby h » Mon Mar 02, 2009 5:40 pm

if you let go at the bottom, would it fly off?
there just may be a good youtube video there.
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Re: Extreme KB swing

Postby galapogos » Mon Mar 02, 2009 5:58 pm

There's little to no resistance at the bottom, so it should be similar there to a regular KBS.
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Re: Extreme KB swing

Postby Sufian » Tue Mar 03, 2009 6:55 pm

thanks for this. Will try it in my cardio routine.
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Re: Extreme KB swing

Postby KEVIN LIM » Tue Mar 03, 2009 8:56 pm

Just a thought, if he wants to generate more power, why don't just use a heavy KB or increase ROM or work both the concentric and ecentric phase i.e actively pull the KB back to the start position from the top of the motion to increase power output and cycle time???
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Re: Extreme KB swing

Postby galapogos » Tue Mar 03, 2009 9:40 pm

I think the idea is not just power generation, but increased cadence. The band puts an eccentric portion to the lift where you have to actively resist the band, as opposed to just gravity working on the KB. Probably a good thing if you do Tabatas KB swings or other KB swing only HIIT. However in a typical metcon circuit, probably too much hassle to set up the bands.
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Re: Extreme KB swing

Postby aaron » Wed Mar 04, 2009 12:53 am

i think they're similar to powerbomb swings, save powerbomb swings need a partner.

its when you do a single arm swing, and ur partner pushes down on the bell as hard as he can when the bell is at its highest- your goal will be to explode the bell back out of the hole. its brutally effective too, and i think its better than this due to the ROM involved.
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Re: Extreme KB swing

Postby Canuck eh » Wed Mar 04, 2009 2:01 am

If it's the downward action you're after a la powerbomb swings, I prefer to do slams with medicine balls, but of course, here I no longer have access to medicine balls.
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