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*The Kettlebell Rule I Broke – And Why You Should Too*
For years, I followed the rule of the straight-arm kettlebell swing—taught by StrongFirst and RKC as the gold standard. But today, I’m breaking it down and explaining why you should stop worrying about it too!
Discover the truth about ballistic kettlebell movements, vertical vs. horizontal force production, and why bending your arms (slightly!) can improve your swing efficiency, power, and injury prevention.
This video is a must-watch for anyone serious about kettlebell training, from mastering the swing to refining your snatch.
🔑 *SEO Keywords*: kettlebell training, kettlebell swing, StrongFirst, RKC, kettlebell after 40, vertical force, ballistic kettlebell exercises, kettlebell technique, kettlebell myths.
___Sources
Mechanical Demands of Kettlebell Swing Exercise
This study in the Journal of Strength & Conditioning Research found that vertical ground reaction forces (GRFs) were much higher than horizontal GRFs during kettlebell swings, showing the importance of vertical force in the movement.
https://journals.lww.com/nsca-jscr/fulltext/2012/12000/mechanical_demands_of_kettlebell_swing_exercise.5.aspx?
Effects of Kettlebell Mass on Lower-Body Joint Kinetics During a Kettlebell Swing Exercise
A study in Sports Biomechanics explored how different kettlebell weights impact lower-body joint kinetics during the swing. It found that heavier kettlebells increased vertical GRFs, while horizontal GRFs stayed low, reinforcing the focus on vertical force in kettlebell swings.
https://www.tandfonline.com/doi/full/10.1080/14763141.2020.1726442
Video Tracking and Force Platform Measurements of the Kettlebell Lifts Long Cycle and Snatch
This study found that vertical GRFs were much greater than horizontal GRFs, highlighting the vertical force production in ballistic kettlebell movements.
https://link.springer.com/article/10.1007/s42452-021-04220-4
External kinetics of the kettlebell snatch in amateur lifters by James Ross.
Paper: https://peerj.com/articles/3111/
Podcast: https://www.youtube.com/watch?v=lgrb-zHyx7s
Neil Meigh's "Bell Trial". Neil Meigh is a Physiotherapist with a PhD in Sport & Exercise Medicine. He's also been certified as an RKC kettlebell instructor and is interested in population health. With his goal of being a promoter of evidence-informed practice, he's recently conducted a scientific paper called "Bell Trial".
Here are the relevant links to his paper, that examine GRF in the Kettlebell Swing.
Review: http://ow.ly/vgwA30rTbRM
Protocol: http://ow.ly/GCzV30sjyHC
RKC profile: http://ow.ly/FwfS30rTbSO
Older profile: http://ow.ly/ZtVf30rTbSU
Trial: http://ow.ly/TYkx30skbbO
Qual: http://ow.ly/uLXc30rTbgZ
BMD case: http://ow.ly/R51X30rTbTy
Change: http://ow.ly/aLOw30rTbUu
___Time Stamp
00:00 The Forbidden Rule
01:59 Vertical vs. Horizontal Force in Kettlebell Ballistics
06:42 The Snatch: A Different Beast
09:47 Kettlebell Code
___ Links
Website: https://www.lebestark.ch
Kettlebell Kurse: http://academy.lebestark.ch
Lebe Stark IG: http://instagram.com/lebestark
Angie IG: http://instagram.com/angie_zoe_ziegler
Gregory IG: http://instagram.com/gregory_dzemaili
___ Music
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___ Hashtags
#kettlebells
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