Kenny Croxdale
Level 7 Valued Member
Kettlebell - Squat / Swing ratio
I have seen a lot the Squat:Swing ratio of 1:5. 1 squat - 5 swings. Where does that come from? Also what is the reasonable goal for goblet squats with the kettlebell? With the swing - we have a benefit of acceleration / deceleration, so we can get away with using a lighter weight. With the...
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Rather the directly replying to this post, I decided to make a new post to ensure that it didn't get lost.
The information below delves into another Kettlebell Swing Method.
Kettlebell Swing Frog Squat
The Kettlebell Frog Squat Style Swing means sitting back into the movement. Doing so places more of the Workload on the Quads and Glutes.
The Hamstring are somewhat engaged.
The Erector are essentally eliminaged.
Thus, it is a primarily a Quad-Glute Movement.
Are Heavy Kettlebell Swings Better Than Deadlifts?
Are Heavy Kettlebell Swings Better Than Deadlifts?
Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.
1) The Hip Hinge Style utilizing subtantially greater Hamstring and Erector Muscle, along with the Glutes. It minimally involves the Quads.
2) The Squat Style utilizing subtantially greater Quad Loading, as well as the Glutes. The Hamstring are involved to a degree. The Erectors a eliminated.
Contreras' Power Output measurement are listed below.
| Style | Load (lbs) | Peak Vertical Force (N) | Peak Horizontal Force (N) |
| Squat Style | 70 | 2,170-2,349 | 166-182 |
| Squat Style | 140 | 2,431-2,444 | 278-353 |
| Hip Hinge Style | 70 | 1,935-2,140 | 340-402 |
| Hip Hinge Style | 140 | 2,325-2,550 | 499-520 |
The Benefits of Frog Kettlebell Squat Swings
1) The workload is primarily on the Quads and Glutes.
2) The Stretch Reflex (Plyometric Action) with this method is specifically to the development of the Squat.
a) The development of the Stretch Reflex is vital for Powerlifters and those interested performing a 1 Repetition Maxium Squat.
When the Stretch Reflex is properly trained and developed it provides a Rubber Band Effect.
When the Band is Stretch and Released it pop back with more force. The same is true with the Stretch Reflex with right loading.
Stretch Reflex research has demonstrated and 18% Increase In Force Production with individual who drop down prior to performing a Vertical Jump.
b) The Stretch Reflex must be trained to be maximally developed.
With regard to the Squat...
"You don't want to bounce, but you don't want to stop, either," says McLaughlin. "You want a slight recoil - enough that the change in direction utilizes some of the energy transfer in your body." Source: "The last word on squats", Dr Tom McLaughlin (PhD Exercise Biomechanics/Former Powerlifter), Men's Fitness, Sept, 1998
3) Quad and Glute Hypertrophy Development
Kettlebell Swing Frog Squat maintain constant tension with Non-Stop Moderate To High Repetitions Sets.
It produces...
The Pump
The Pump means blood is trapped in the Quads and Glutes.
a) Arterial Blood flow from the heart flood the working Quads and Glutes.
b) Ventrical Blood back to the heart is restricted due the the constriction of the muscles.
Balloon Effect
The end result is that The Pump essentially is like blowing up a balloon with air, only in the case the increase of blood volume in the muscle elicits it.
Your Quads and Glutes blow up.
The Pump produces a downstream anabolic, muscle building effect.
