MobilityWOD shared a link on Facebook
5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post
Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook.
In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but it creates several problems. First, the terrible shapes and patterns that the athlete are reinforcing with the poor movement just ghost/reinforce dysfunction in other domains (like doing anything overhead…). Second, when that compromised overhead KB shapes lends itself to a terrible start for the next swing cycle. I mean who wouldn’t want to be overextended and disorganized at the shoulders and elbows before breaking the fall of heavy piece of iron.
Needless to say, what if I did have full overhead capacity and solid spinal mechanics?
Which is better, the Western American style kettle bell swing or the Hardstyle swing popularized by Pavel Tsatsouline through his previous work with the RKC and currently with StrongFirst?
Gray: If biomechanics come in the play, let’s ask the biomechanist and then for practicality let’s have a discussion about time, process, and intention. I went to Dr. Rob Butler at Duke University’s K-Lab and did just that. What were the results of his study?
Now we can revisit time, process and intention.
1. American Swing takes 28% longer than Russian Swing.
2. American Swing lower peak forces and lower average force during swing
3. American Swing requires weight overhead and we see reversal of hip extension pattern to hip flexion with weight over head
Time: The American swing takes longer
Process: The American swing produces less force but comes with a greater risk of UE/back injury—albeit any exercise does with bad form.
Intention: If exercise is the goal, why would we want to do something that takes longer and produces less force? We should seek greater efficiency . . . not create unnecessary inefficiency.
for links to audio and the last episode, go here. http://bit.ly/1CwMHfe
(this is a community post)