Perhaps most typically, kettlebell swings and dumbbell swings are used for cardiovascular or strength-endurance training. They're done with a moderate weight, for time or higher reps, with the goal of upping the reps.
What about as a strength exercise?
Can you use a swing for strength?
Short answer: Yes.
Instead of selecting a weight you can control fully even many reps into a set, aim for something heavier.
You still need a weight that's light enough. Remember this is a power exercise, much like a power clean or kettlebell snatch. The weight of the kettlebell or dumbbell will effectively be multiplied by your hard backswing on the exercise. You want to be sure it's a weight you can fully brace your abs and lower back against. A good guideline is that if it's a heavy enough weight that you couldn't sumo kettlebell deadlift it for over 10+ reps, it's probably too heavy for a solid swing. If you can't easily control it just as an up-and-down motion the swing is going to be difficult.
On the other hand, you want it heavy enough that you don't have a lot of reps in the tank when you finish. The goal is a hard, powerful swing, using as heavy of a weight as you can safely manage.
How many sets/reps?
A 3-4 sets of 6-8 reps is a solid weight for heavy kettlebell swings. You could go heavier, but it's hard to get a good, hard snap on a weight that you can only do for 3-5 reps. For that level of weight, I find it's better to go for a weighted jump, a power clean or hang power clean, or just simply to deadlift a heavier weight.
Any last tips?
Remember when doing a swing the goal isn't to swing it up with the arms, but to load the hips with the backswing and to snap the hips to get the glutes to fire against the weight. Don't worry about where the kettlebell goes, or how high it goes, but how hard you need to brace against the weight at the bottom and how hard you snap your hips.
I also find a two-handed swing is a bit better, because you can go for a somewhat heavier kettlebell or dumbbell, and load the hips and shoulders equally.
The heavy swing can be a technically easier power/strength exercise than a power clean, and it's a bit friendlier to those with shoulder injuries. However it's not without a need for skill - treat it with respect, and treat the swings like any other high-weight lift.
Remember that although high-rep swings can be productive, high rep isn't the only way to do the swing.
Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.
Showing posts with label power training. Show all posts
Showing posts with label power training. Show all posts
Wednesday, May 29, 2013
Wednesday, October 5, 2011
Dynamic Effort, Deloads, and Technique
My boss and I have recently been batting around the idea of speed work as a deload vs. speed work as technique work. Or not exactly versus - is it effectively both? Is it really training spee? Or is it ingraining technique while provide just enough effort to maintain strength without being so heavy you outdo your ability to recover?
This isn't our idea.
Mike Robertson blogged about this back in mid-September:
"Instead of doing 5, 8 or even 10 sloppy reps, they're performing 1, 2 or 3 high quality, technically sound repetitions per set instead.
So its not necessarily the fact that they're training for speed, but the fact that they're really starting to dial their technique in that gives them the most carryover."
(bold in the original)
The idea is you aren't really training yourself to pull faster per se. You aren't increasing your rate of muscle contraction - that might not even be possible. But you are definitely training correct form, which makes for an improved lift, which in turn feeds improved strength. Mike Robertson also suggests that this might have been "Kind of like a forced deload" where the heavy lifters who first started using DE training got a nice physical break, too.
I tended to favor the first over the second - lift fast and groove the technique. But I also see the latter - if your "deload" is a weekly day of benching or squatting or deadlifting fast but light, you are still getting a deload. You are reinforcing patterns but not training hard enough to prevent full recovery.
Dave Tate just wrote Part 6 of his sprawling autobiographical articles on his evolution as a lifter. In it he discussed Dynamic Effort (Speed) training:
Let's face it, a max lift can be ugly. Really ugly. Technique often flies out the window when you're hopped up on ammonia with a grand on your back.
DE on the other hand, is all about reinforcing technique. Doing many, many sets of two or three reps is the most effective way to teach a skill, whether it's a squat, a snatch, or throwing a shot put. What you're really doing by performing 8 sets of 2 or 3 is mentally rehearsing perfect form.
So, again we see DE as technique training. Not training neuromuscular contraction speed, but training fast and hard but with perfect form.
He doesn't mention it as a deload, but the percentages he suggests are revealing:
"A bbeginner should use 70% of their 1RM, whereas a more experienced (raw) lifter should go with 50 or 60%."
Most programs with a deload have you working to - at most - a couple sets close to 70%. You do either reduced reps or reduced sets or reduced intensity. DE bumps up the sets (10 x 3 or 8 x 2, say) but the reps are low (that 3 or 2, instead of heavy sets of 5 or 3 or 1). You never approach more than 70% of your one-rep maximum. You bang the sets out fast, with "pop" on the reps. Technique is king.
I think it's interesting to see both of these lifters discussing this. Dave Tate is more interested in the technique effects (at least in this article), while Mike Robertson is suggesting the possibility of a blend. I think that blend is where you see DE training shine. You can recover from it, but you snap out perfect (or at least better) reps and improve your form. You handle heavier weights better and thus get stronger on your maximum effort days. And you get a day to handle lighter weights and not worry about the mental drain and physical exhaustion that comes with constantly handling maximum weights.
This isn't our idea.
Mike Robertson blogged about this back in mid-September:
"Instead of doing 5, 8 or even 10 sloppy reps, they're performing 1, 2 or 3 high quality, technically sound repetitions per set instead.
So its not necessarily the fact that they're training for speed, but the fact that they're really starting to dial their technique in that gives them the most carryover."
(bold in the original)
The idea is you aren't really training yourself to pull faster per se. You aren't increasing your rate of muscle contraction - that might not even be possible. But you are definitely training correct form, which makes for an improved lift, which in turn feeds improved strength. Mike Robertson also suggests that this might have been "Kind of like a forced deload" where the heavy lifters who first started using DE training got a nice physical break, too.
I tended to favor the first over the second - lift fast and groove the technique. But I also see the latter - if your "deload" is a weekly day of benching or squatting or deadlifting fast but light, you are still getting a deload. You are reinforcing patterns but not training hard enough to prevent full recovery.
Dave Tate just wrote Part 6 of his sprawling autobiographical articles on his evolution as a lifter. In it he discussed Dynamic Effort (Speed) training:
Let's face it, a max lift can be ugly. Really ugly. Technique often flies out the window when you're hopped up on ammonia with a grand on your back.
DE on the other hand, is all about reinforcing technique. Doing many, many sets of two or three reps is the most effective way to teach a skill, whether it's a squat, a snatch, or throwing a shot put. What you're really doing by performing 8 sets of 2 or 3 is mentally rehearsing perfect form.
So, again we see DE as technique training. Not training neuromuscular contraction speed, but training fast and hard but with perfect form.
He doesn't mention it as a deload, but the percentages he suggests are revealing:
"A bbeginner should use 70% of their 1RM, whereas a more experienced (raw) lifter should go with 50 or 60%."
Most programs with a deload have you working to - at most - a couple sets close to 70%. You do either reduced reps or reduced sets or reduced intensity. DE bumps up the sets (10 x 3 or 8 x 2, say) but the reps are low (that 3 or 2, instead of heavy sets of 5 or 3 or 1). You never approach more than 70% of your one-rep maximum. You bang the sets out fast, with "pop" on the reps. Technique is king.
I think it's interesting to see both of these lifters discussing this. Dave Tate is more interested in the technique effects (at least in this article), while Mike Robertson is suggesting the possibility of a blend. I think that blend is where you see DE training shine. You can recover from it, but you snap out perfect (or at least better) reps and improve your form. You handle heavier weights better and thus get stronger on your maximum effort days. And you get a day to handle lighter weights and not worry about the mental drain and physical exhaustion that comes with constantly handling maximum weights.
Tuesday, May 10, 2011
Isometrics + Explosive Training for Athletes
There is an excellent article over on Elite FTS now that deals with isometric exercises for athletes.
Isometric Training for Athletes
Although the article begins, inexplicably, with a picture of barefoot running, it's not about running at all. Instead, it's about isometric exercises, often combined with explosive exercises.
The idea is pretty simple - you use the isometric exercise to get used to resisting force, and then acting to suddenly tense your muscles against that force to overcome it. Done properly, this totally eliminated the "stretch reflex," where your body stores energy in its elastic tendons briefly before using it to reverse a movement. Think of how you crouch down briefly before you jump, to coil up and store some energy.
The execution is pretty smart - he shows how to load the isometric and then perform unloaded explosive exercises, as well.
Overall, this is a great explanation of an excellent tool in a strength & conditioning coach's toolbox. Worth checking out if you are, or train, an athlete.
Isometric Training for Athletes
Although the article begins, inexplicably, with a picture of barefoot running, it's not about running at all. Instead, it's about isometric exercises, often combined with explosive exercises.
The idea is pretty simple - you use the isometric exercise to get used to resisting force, and then acting to suddenly tense your muscles against that force to overcome it. Done properly, this totally eliminated the "stretch reflex," where your body stores energy in its elastic tendons briefly before using it to reverse a movement. Think of how you crouch down briefly before you jump, to coil up and store some energy.
The execution is pretty smart - he shows how to load the isometric and then perform unloaded explosive exercises, as well.
Overall, this is a great explanation of an excellent tool in a strength & conditioning coach's toolbox. Worth checking out if you are, or train, an athlete.
Tuesday, September 14, 2010
Power Production
There is a new video from Bret Contreras talking about power production - physical traits, physiology, and training.
Maximum Power Production Presentation
He may have linked this elsewhere, but I saw it as a result of subscribing to his Youtube channel.
Why should I watch this? I think it's worth checking out if you engage in either a power-related sport (in other words, most of them) or train folks that do. You'll understand what elements make up power production.
What isn't it about? It's not a training program. He's not going to tell you how to optimize power production. But you will learn about what it consists of, which will help you understand what you need to work on.
It's all of 10 minutes, and it's succinct and easy to follow.
Maximum Power Production Presentation
He may have linked this elsewhere, but I saw it as a result of subscribing to his Youtube channel.
Why should I watch this? I think it's worth checking out if you engage in either a power-related sport (in other words, most of them) or train folks that do. You'll understand what elements make up power production.
What isn't it about? It's not a training program. He's not going to tell you how to optimize power production. But you will learn about what it consists of, which will help you understand what you need to work on.
It's all of 10 minutes, and it's succinct and easy to follow.
Tuesday, August 3, 2010
Complex Training
A while back I reviewed an article by Joe DeFranco called Strength and Flexibility Exercises for Fighters.
During a recent discussion about bands, Kenny Croxdale, NSCA-CSCS, mentioned an article he'd written on the same subject, called Building Strength and Power With Complex Training.
The idea behind these two articles is the same. In Joe's article, he discusses supersetting a strength exercise (such as a maximum-effort, heavy bench press) with a power/speed exericse (such as hitting a heavy bag or throwing a med ball). Kenny's approach is very much the same - follow a heavy set of weighted dips with a set of (relatively) light and fast bench presses. Good stuff!
The idea is to prime the body for explosive movements by lifting heavy (and thus activating the central nervous system and the musculature requires to move a heavy weight) and then going lighter to teach yourself to explode powerfully.
I really like these kinds of combinations, and I'm going to add them into more of the training I do. Jumps after squats, for example, and throws after presses.
During a recent discussion about bands, Kenny Croxdale, NSCA-CSCS, mentioned an article he'd written on the same subject, called Building Strength and Power With Complex Training.
The idea behind these two articles is the same. In Joe's article, he discusses supersetting a strength exercise (such as a maximum-effort, heavy bench press) with a power/speed exericse (such as hitting a heavy bag or throwing a med ball). Kenny's approach is very much the same - follow a heavy set of weighted dips with a set of (relatively) light and fast bench presses. Good stuff!
The idea is to prime the body for explosive movements by lifting heavy (and thus activating the central nervous system and the musculature requires to move a heavy weight) and then going lighter to teach yourself to explode powerfully.
I really like these kinds of combinations, and I'm going to add them into more of the training I do. Jumps after squats, for example, and throws after presses.
Friday, September 25, 2009
Supersetting Speed with Strength
I recently (re-)read an article by Joe DeFranco on EliteFTS called "Strength and Flexibility Exercises for Fighters."
This article is a bit old (I think it's from 2007) so it's not hot news. But it incorporates something very interesting - a superset of maximal effort with sports-specific speed training.
Here is the first workout's exercise superset:
A1. 14-inch barbell bench press with chains, six sets of three reps
A2. Heavy bag straight punches, six sets of 15 seconds: Throw straight punches (alternating between the right and left hand) for 15 seconds. Do three sets from a right-handed stance and three sets from a left-handed stance. Rest three minutes after each superset.
Generally, speed work is using a sub-maximal load to allow you to move it quickly. Westside Barbell calls this DE or "Dynamic Effort." Dr. Squat calls it CAT or Compensatory Acceleration Training. The load is light enough to allow you to move it fast but heavy enough to elicit a training effort.
In plain terms, it's heavy enough to get you stronger, and light enough to teach you to lift fast, which carries back over into your really heavy lifting. There is a minimum weight - baseball players don't have huge shoulders from throwing over-90 mph fastballs, because the ball is too light to elicit more gains.
But here, the idea is a bit different. To quote further:
After your heavy pressing movement [. . .] the motor units are still activated from the lifting. Throwing the punches while the motor units are still in a heightened state will help to “synchronize” them. This will help your strength from the lifting to become “specific” to the movement you’re trying to improve upon (in this case, punching).
So as I understand it, the idea is to prime the muscles (and get them stronger) with maximal pressing, and then immediately practice the sports-specific motion you're trying to strengthen to tie the movements together.
I haven't really had a chance to try this myself, or investigate it further. But just as a training idea for fighters, it's an interesting one. Combining a strength movement with a sports-specific contact drill (to ensure you aren't decelerating to avoid injury, you're striking a real target) seems like it can be a very useful tool in the toolbox.
This article is a bit old (I think it's from 2007) so it's not hot news. But it incorporates something very interesting - a superset of maximal effort with sports-specific speed training.
Here is the first workout's exercise superset:
A1. 14-inch barbell bench press with chains, six sets of three reps
A2. Heavy bag straight punches, six sets of 15 seconds: Throw straight punches (alternating between the right and left hand) for 15 seconds. Do three sets from a right-handed stance and three sets from a left-handed stance. Rest three minutes after each superset.
Generally, speed work is using a sub-maximal load to allow you to move it quickly. Westside Barbell calls this DE or "Dynamic Effort." Dr. Squat calls it CAT or Compensatory Acceleration Training. The load is light enough to allow you to move it fast but heavy enough to elicit a training effort.
In plain terms, it's heavy enough to get you stronger, and light enough to teach you to lift fast, which carries back over into your really heavy lifting. There is a minimum weight - baseball players don't have huge shoulders from throwing over-90 mph fastballs, because the ball is too light to elicit more gains.
But here, the idea is a bit different. To quote further:
After your heavy pressing movement [. . .] the motor units are still activated from the lifting. Throwing the punches while the motor units are still in a heightened state will help to “synchronize” them. This will help your strength from the lifting to become “specific” to the movement you’re trying to improve upon (in this case, punching).
So as I understand it, the idea is to prime the muscles (and get them stronger) with maximal pressing, and then immediately practice the sports-specific motion you're trying to strengthen to tie the movements together.
I haven't really had a chance to try this myself, or investigate it further. But just as a training idea for fighters, it's an interesting one. Combining a strength movement with a sports-specific contact drill (to ensure you aren't decelerating to avoid injury, you're striking a real target) seems like it can be a very useful tool in the toolbox.
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