🍑“Mom, your butt jiggles.” Gotta love an 11 year old’s objective observation.
Ballistic hip hinges like the swing & snatch are awesome for your glutes. And really, the kettlebell’s job is to help load the hinge with more potential kinetic energy. Other than that, it just goes along for the ride.
Without a solid hinge (i.e. tippy bird style) we end up in our hamstrings...never inviting the glutes to their own party. Without them, you’re bypassing the major hip extensor so all sorts of typical synergists have to pick up the slack, not to mention muscles that shouldn’t even be actively playing (quads, shoulders, lower back). Not optimal to say the least.
Here’s the video that inspired my kid’s comment. Yes my butt jiggles, that’s the fat that lives on top of my muscles. Ignore the vibration and you can see it’s not a shy hip extension (wouldn’t jiggle nearly as enthusiastically). Zooming back out also shows that it’s hip power that propels the kettlebell (forward in the swing, forward/upward in the snatch). My arm’s job: to direct the flight, lockout and stabilize. Plus the more power you drive, the more momentum you keep in the snatch ‘system’...that makes your next reps less ‘efforty’. My training music by Matthew Good Band, Hello Time Bomb.
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