As the KB swing is a ballistic movement, we should not be trying to push/fight against resistance at the top of the swing. The body is in a poor mechanical position to do so, with the arms being well away from the body.
Semi-Ballistic
The Kettlebell Swing is a Sem-Ballistic movement.
A true Ballistic Movement is one in which a body or an object goes airborne: Squat Jumps, Bench Press Throws, Trap Bar Jumps, Olympic Pulls, Olympic Jerks, etc.
Launching The Kettlebell
To turn the Kettlebell Swing in to a Ballistic Movement, the bell need to be launched forward at the apex of the swing.
This ensures that Power is displayed and developed through the full range of the movement. z
This principle applies to all movements.
With that in mind, let look at..
Plyometric Bench Press Throw Training
I am very interested in this. When I plateau with linear progression, I plan on using chains, bands, and stick-weights/small-weights to break over. But I also was thinking of plyometric stuff. I really like the medicine ball drops in the article below. Has anyone done these or similar...
www.elitefitness.com
Another obstacle when training for
an explosive bench press (even at lower percentages of 1 RM) is the deceleration of the bar during the lift.
"Research has shown as much as 75% of a movement can be devoted to slowing the bar down." (Flannagan, 2001). Elliot et al. (1989) revealed that
during 1-RM bench presses, the bar decelerates for the final 24% of the range of motion. At 81% of 1-RM, the bar deceleration occurs during the final 52% of the range of motion. The accompanying deceleration phases result in significantly decreased motor unit recruitment, velocity of movement, power production and compromises the effectiveness of the exercise." (Berry et. al., 2001)
The National Strength and Conditioning Association's Basic Guidelines for the Resistance Training of Athletes states that "performing speed repetitions as fast as possible with light weights (e.g., 30-45% of 1RM)
in exercises in which the bar is held on to and must be decelerated at the end of the joint's range of motion (e.g., bench press) to protect the joint does not produce power or speed training but rather teaches the body
how to decelerate, or slow down.
If the load can be released into the air (i.e., the bar can be let go at the end of the range of motion), the negative effects are eliminated. Here is a situation in which the medicine ball became a rediscovered tool for upper-body power and plyometrics." (Pearson et. al., 2000)
The real purpose of using a band attached to a kettlebell is to assist in creating overspeed eccentrics that are then absorbed and redirected in the bottom of the swing.
Banded Kettlebell Swings
One of the benefits of the Banded Kettlebell Swing is that increases Eccentric Loading/Overspeed Eccentric.
The increased Eccentric Loading, increases the Stretch Reflex; which elicits and develops more Power out of the hole.
The Accommodating Resistance of the Bands increases the loading at the top of the movement. To keep the bell ascending, you must continue the muscle contraction in pulling the bell up.
Allowing the bell to float, disengage the muscle; they are no longer contracting.
Also, the higher you pull a Banded Kettlebell, the greater Eccentric Loading.
The Band has a Stretch Reflex response. was well. The more you stretch the band, the greater is accentuates the Eccentric Action; magnifies the Overspeed Eccentric Component.
Accommodating Resistance
The attachment of Band and Chain or both to Squats, Bench Press/Pressing Movements, Deadlifts, as well as Kettlebell Swing ensures the muscles are work through a greater range of the movement.
In performing just a Standard Barbell Squat, Bench Press/Press, Deadlift, etc., the top end part of the movement means Power is decreased.
Post Activation Potentiation
The attached Bands and Chains with Squats, Pressing, Deadlifts, Kettlebell Swing, etc elicits Post Activation Potentiation. PAP.
PAP means when a heavy load in a movement is followed by a lighter load in the same movement or one similar to it, greater force production (Power) is displayed.
A Banded Movement elicit PAP; due to the increased top end loading.
Dr Gideon Ariel
Research by Ariel demonstrated that only around 30% of an exercise movement overloadsthe muscle. The remaining 70% of the movement underloads the muscles; does not fully train nor development them.
That means the muscle are not being trained nor developed at the top end of the Kettlebell Swing with light to moderate loads, unless they are Banded Kettlebell Swings.
However, as the research shows (posted above) if a Heavy Kettlebell Swing is employed (30% of body weight or more), greater muscle activation is displayed and developed; Power is enhanced.