Kenny Croxdale
Level 7 Valued Member
Dr Gideon Ariel
Research by Ariel demonstrated approximately one-third of an exercise movement fully overload the muscle in a movement.
That means that approximately two-thirds of the movement is underloaded; the muscle are not being fully overload; maximally engaged, trained, works...
Accommodating Resistance Training
Attaching Band and/or Chains to a Traditional Ascending Strength Curve Exercise (hard at the bottom, easier at the top) provide muscle loading through a greater range of the movement.
With that in mind, let look at
Banded Kettlebell Swings
One of the issue with Kettlebell Swing is that toward the top end of the movement, the Kettlebell is allowed to "Float Up".
When the Kettlebell is allowed to "Float Up" in the Swing, the muscle are not completely engaged/ working.
The Kettlebell is decelerating at the top of the movement.
Drawbacks of explosive lifting: deceleration up top in contracted position, not so good for finishing strength, not good at producing constant tension which may be critical for hypertrophy. Best Reps for Hypertrophy and Sport-Specific Purposes - Bret Contreras
Dr Craig Marker
Marker notes in this video that the Kettlebell "Floats Up" at the top end of the movement.
Overspeed Eccentric Kettlebell Swing Training
As Marker points out, Banded Kettlebell accentuates the Eccentric Component of the Kettlebell Swing. It elicit and develop the Stretch Reflex.
What Banded Kettlebell Swing also do is develop Power though a greater range of the Kettlebell Swing.
Light To Moderate Loads
Research show when Light to Moderate Load are used in a Bench Press (any movement), "...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). Source: Plyometric bench training for 1rm increases
Ballistics: Going Airborne
Another method of developing Power in the Kettlebell Swing (any movement) is to go Air Borne with the movement; either jumping or throwing an object.
1) Throwing/Launching the Kettlebell into the air is one method. I put a few crater in my yard, years ago with this method.
Obviously, launching your Kettlebell on a floor doesn't do much for the floor or Kettlebell. Thus, this method has limitations.
2) Horizontal or Vertical Jumps with the Kettlebell
This method ensure Power is develop through a fuller range of the movement. I have performed this, as well. Horizontal hops are my recommendation with the Kettlebell Swing.
The movement Marker provide is effective.
However, the method below place a greater overload on the posterior chain...
Horizontal Banded Loading
The video demonstrate the Band Anchor at the bottom. I prefer the Band Anchor at a higher, parallel position to the floor.
With that said, one positioning isn't better, it just work the posterior from a different angle. Thus, varying the angle of the band, you muscle invovement.
it's similar to performing an Incline Bench Press, Flat Bench Press or Decline Bench Press The same muscle are engaged. However, a slightly different training effect is achieved.
Summary
1) Banded Kettlebell Swing ensure the muscle are worked/engage through a lager range of the movement.
2) It allows you to increase the muscle loading without having to purchase heavier Kettlebells
Research by Ariel demonstrated approximately one-third of an exercise movement fully overload the muscle in a movement.
That means that approximately two-thirds of the movement is underloaded; the muscle are not being fully overload; maximally engaged, trained, works...
Accommodating Resistance Training
Attaching Band and/or Chains to a Traditional Ascending Strength Curve Exercise (hard at the bottom, easier at the top) provide muscle loading through a greater range of the movement.
With that in mind, let look at
Banded Kettlebell Swings
One of the issue with Kettlebell Swing is that toward the top end of the movement, the Kettlebell is allowed to "Float Up".
When the Kettlebell is allowed to "Float Up" in the Swing, the muscle are not completely engaged/ working.
The Kettlebell is decelerating at the top of the movement.
Drawbacks of explosive lifting: deceleration up top in contracted position, not so good for finishing strength, not good at producing constant tension which may be critical for hypertrophy. Best Reps for Hypertrophy and Sport-Specific Purposes - Bret Contreras
Dr Craig Marker
Marker notes in this video that the Kettlebell "Floats Up" at the top end of the movement.
Overspeed Eccentric Kettlebell Swing Training
As Marker points out, Banded Kettlebell accentuates the Eccentric Component of the Kettlebell Swing. It elicit and develop the Stretch Reflex.
What Banded Kettlebell Swing also do is develop Power though a greater range of the Kettlebell Swing.
Light To Moderate Loads
Research show when Light to Moderate Load are used in a Bench Press (any movement), "...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). Source: Plyometric bench training for 1rm increases
Ballistics: Going Airborne
Another method of developing Power in the Kettlebell Swing (any movement) is to go Air Borne with the movement; either jumping or throwing an object.
1) Throwing/Launching the Kettlebell into the air is one method. I put a few crater in my yard, years ago with this method.
Obviously, launching your Kettlebell on a floor doesn't do much for the floor or Kettlebell. Thus, this method has limitations.
2) Horizontal or Vertical Jumps with the Kettlebell
This method ensure Power is develop through a fuller range of the movement. I have performed this, as well. Horizontal hops are my recommendation with the Kettlebell Swing.
The movement Marker provide is effective.
However, the method below place a greater overload on the posterior chain...
Horizontal Banded Loading
The video demonstrate the Band Anchor at the bottom. I prefer the Band Anchor at a higher, parallel position to the floor.
With that said, one positioning isn't better, it just work the posterior from a different angle. Thus, varying the angle of the band, you muscle invovement.
it's similar to performing an Incline Bench Press, Flat Bench Press or Decline Bench Press The same muscle are engaged. However, a slightly different training effect is achieved.
Summary
1) Banded Kettlebell Swing ensure the muscle are worked/engage through a lager range of the movement.
2) It allows you to increase the muscle loading without having to purchase heavier Kettlebells
