Thoughts on the Kettlebell Swing
I wouldn't classify myself as a “Kettlebell Guy”, although the use of kettlebells is now in a big component in our program on a year-round basis. I am a Strength and Conditioning Coach who uses many avenues for increasing strength and power. In addition to kettlebells; free weights, barbells, dumbbells, TRX's, bands, and medicine balls are all used as tools that we use. The kettlebell is simply another tool in the tool box.
In my current coaching situation, the reality is that the in-season phase is when I am with my athletes the most. This is because our athletes live in different parts of the world during the off-season. Most of our players will depart immediately after the previous season and then return before the next season begins. With that being said, during the in-season phase, the level of strength and conditioning work is minimal since time is of the essence. The emphasis during the in-season phase needs to be on on-ice performance so that the best season for the team can be achieved. Exercises in the weight room need to be carefully implemented so that the athlete can continue to focus his efforts on the ice while continuing to improve or maintain strength and power.
The Hang Clean has been an exercise that has been a staple in our program since 2002. I have always believed that Olympic lifting variations will help our players increase power. However, since I only have the opportunity to coach most of our roster during the in-season period, I am starting to re-think the implementation of Hang Cleans. In my opinion, it is impossible to program cleans in an off-season program, especially since I am not physically with my athletes. Also, for our drafted players who aren't with the team yet on a full time basis, the fact is that the only opportunities that we have with them are during a 1-week long conditioning camp and for a few days during the pre-season period.
There is not much time for proper teaching and implementation of such a technical lift such as the Hang Clean. It is a very coaching-intensive lift. There are several different aspects of the lift that athletes will struggle with- especially if they haven't been exposed to the lift before. Here, I am not saying that the Hang Clean can't be coached during the season. I am saying that from a time management perspective in-season, although it would be great to see everyone perform hang cleans with proper form, there are too many gaps in the season to ensure they are done on a consistent basis. This is from practical experience throughout the years. I must mention that if I could coach my whole team during the off-season, then we would definitely be performing the Hang Clean through the in-seasons phase as well. (I have written about this before on the site, but I think my opinion of the inclusion of hang cleans has changed even more.)
Enter the Swing
The kettlbell swing has been a welcome addition to our in-season strength training program. Our players have embraced the exercise and have refined their technique and strength since its implementation. It is also an exercise that can not only increase strength and power but it can also be used as a movement screen itself.
The Swing can tell you lots of what might be going on with your athletes. When coaching the Swing, there are several checkpoints that I am looking for. Do they have the ability to hinge versus squat with the kettlbell? Are their hips extended at the top of the Swing? Are their arms remaining straight? It is important to note that before we even use Swings with our players, we look at FMS scores to see if we even should be using them. This is something that I have often overlooked until recently. The FMS folks would refer to this as not “Adding strength to dysfunction”.
Before using swings in the program, we will look to the individuals Functional Movement Screen (FMS) to determine whether Swings should be part of the program for that individual or not. One part of the FMS that is imperative for the Swing is the Active Straight Leg Raise (ASLR). The ASLR is an assessment of core stability and hip mobility in both legs while working independently of one another. When looking at the scoring process for the ASLR, the goal is symmetrical 2's before we use swings with that player. This is a concept that I learned at the CK-FMS course back in the summer of 2012. It is a system that is similar to our traffic light system while driving a car. Green means go, red means stop, and yellow means to proceed with caution. In the example of the ASLR, it wouldn't be advisable to start Swings with an athlete who scored a 1 on the ASLR since the Swing is an exercise that is hip flexion and extension based.
If we do have a player with asymmetries, he will be using different methods of power development for now as we strive towards symmetrical 2's. At the same time, a corrective exercise program will be installed to help achieve symmetrical 2's. We will monitor their FMS and hopefully show that the corrective exercise program has resulted in positive changes. Once symmetrical 2's are attained, then the Swing is implemented. For those who have scored symmetrical 2's or 3's on the ASLR, swings are full go or “green”.
The kettlbell has allowed for us to get really good strength and power work without the use of the barbell. In-season, whether the team is at home or on the road, the portability of the kettlbell has been convenient.
I really believe that the benefits of the Swing from a perspective of power development and hip extension mechanism will outweigh the perceived benefits of risky Olympic lift exercise implementation. As I continue to progress through my career with high level athletes, I am all for a low risk/perceived reward ratio. The goal is a strong, healthy hockey player and Swings have been instrumental in allowing us to keep striving towards that goal.
