It’s common with resistance training that the exerciser always puts more energy and focus on the contraction (concentric phase). I find it funny that most peoples goal is to gain muscle mass and the first step is actually tearing down the muscle fibers. This is mostly done on the muscle lengthening phase (eccentric phase) or the down phase.

With the onset of functional training in the fitness industry the last 10 or so years, much more dynamic, ballistic, movement based exercises are being performed. The most common being the kettlebell swing. The kettlebell swing is taught many different ways. Some teach more of a hip hinge kettlebell swing while others teach more of a squat kettlebell swing. Some teach American style with the kettlebell going overhead while others teach more of a Russian style to a 90° angle. Some will teach a version of the kettlebell swing what I call a T-Rex swing where your triceps don’t really leave your side. Whichever method is taught many focus on just the up phase of the kettlebell swing. Coaches and exercisers emphasize an explosive contraction of the hips, glutes, quads, and muscles of the upper back. Rarely ever talked about is what to do on the downswing.

It’s not enough just to let the gravity of the kettlebell do it’s thing and yank you for a ride. A little focus on the downswing can change this exercise for the better.

• Engage lats throughout entire movement

• Initiate down phase by pulling through lats

• Hip Hinge follows

• ”Hike a football”

• Don’t let KB swoop below the knees

• Imagine hitting you butt with the KB

To Your Health,

Mark Radio