a 2-minute plank
practised the hinge pattern with your toes and balls of the feet elevated
practised the face-the-wall squat
Then, time to move on to the next step in learning the kettlebell swing. Here we go!
First up, we will load up the hinge pattern with the Bulgarian goat-bag swing. Here's the inventor to explain it to you.
I think the BGBS can teach a lot of things.
Pattern. the loaded hinge pattern, obviously.
Bracing. With the bell (you can do this with a bag as well) pushing into your abs, you learn to brace. Keep your ab-wall solid as you hinge back, and come back to lockout.
Breathing. This goes with bracing. Keep breathing behind the shield you've created. Inhale as you hinge back, exhale as you come back to standing. At no point do you let your brace down.
Grip the floor, pull the knee cap up. Part of the hinge pattern but these two are particularly lost when we move on to the ballistic.
Along with the BGBS, you can work on the KB sumo deadlift.
You can work up to the base standard of 50% (of your) bodyweight for 10 reps (ladies) or 75% bodyweight for 10 reps (men). Or you can simply be patient, and learn to lift 100% bodyweight.
Practice the basic drills, and add the BGBS.
The sumo deadlift becomes your primary strength movement. You can do this 3 times a week. A simple training plan can be
4 sets of
— 10 kettlebell sumo deadlifts
— 10 pushups (of whatever variation that works for you); or the crawl.
Every session, try to go up in weight.
If you are not able to do all 40 reps of the deadlift, that's okay.
Here's an example. Let's say my goal is 60kgs for 10 reps.
Day 1: 24kgs for 10/10/10/10
Day 2: 28kgs for 10/10/8/8
Day 3: 28kgs for 10/10/10
Day 4: 32kgs for 10/10/5/5
... and so on. Rinse and repeat until you are doing 60kgs.
Set your goal, be patient, and work on these two drills.
To get more out of your kettlebell swing, a few extra weeks of fundamentals will go a long way.