3 Kettlebell Exercises to Improve Speed, Power and Agility

Aug 10, 2016

Author: David Weck

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Hi, David Weck here. In this video, I'm going to introduce you to the WeckMethod style of kettlebell lifting. It is very different than conventional kettlebell lifting in that we maintain balance [ Balance Training] through the balls of the feet, and we don't "weight" through the heels. Our intention is to maximize carry over to ground base movement, improve speed, power, and agility on the ground.

I'm going to show you three foundational swinging patterns that we use in WeckMethod. I'll compare it to conventional kettlebell lifting and the distinct differences, and then I'll show you how to get started with the WeckMethod style.

So, here's the swings: First, we have our swing pattern (looks like this). No weight through the heels. It's all through the "green circles." Then we have the high pull, which is close to the body (pulling the kettlebell high). Again, no weight through the heels. Then we have our "gorilla swing," which is a low swing out and low, and then up. Once again, no weight through the heels.

*Please refer to this picture for the "green circles on the diagram on the screen"*

So, let's look at conventional kettlebell lifting real quick. In conventional kettlebell lifting, it's more of a hip hinging action, and the arms will make contact with the hips, and it will be much more affliction through the hips as I do a conventional kettlebell swing. It looks like this: feet will be pointed more straight ahead, and I will have weight through my heels.

WeckMethod style is based on the [ Tensional Balance Training] WeckMethod 45 Squat. The idea being that we want balance through the balls of the feet, connected to the haunch (the "glutes" and the upper hamstrings). So, with the WeckMethod style, it's more of this squatting pattern, and a low to high swing here where I flex my hips before the arms get there (unlike the conventional style). So, I'm beating the bell with that hip flection, and low to high, low to high. And then we have high pull, where I float the bell, create a big pulse eccentrically. And then gorilla, which is really a great way to learn the movement. You have to be very careful that you maintain and find your balance point with this style.So, to start out, watch the WeckMethod 45 Squat video. Really learn and master that connection, balls of feet, to "glutes" and upper hamstring (that's one). Then, to begin with the kettlebell, start very light. Don't load the movement heavy at first. You're going to come down, and just squat the bell. Really seek to find the connection to the posterior. You want to squeeze your "glutes" at the top, balanced on the green circles (fourth and fifth metatarsals), and find that connection. Then, come a quarter of the way down. Perform just a nice rocking motion, maintaining balance through those green circles (again, fourth and fifth metatarsals), and only after you feel comfortable with that, it's not in your lower back, it's not in your quads, you can feel it 'here,' that's when you start to put a little bit of down-up movement into it. Knees will be going wide. Feet are going out, and you're finding that pattern right 'there.' To do the high pull, you simply pull the bell up, and let it float on the way up, and then catch it low. The "gorilla swing" is set it up in that squatting pattern about half way, and then just rock it forward and back. Really go wide with the knees, and again, target the "glutes," target the hamstrings so that you're really sending your butt back 'here.' It's a wonderful counterweight so that you will feel the work being done back 'here' balanced through the balls of the feet.

This is very challenging to learn, but once you have the balance point, you'll find that you can handle very heavy kettlebells for a lot of repetitions, and it creates an amazing carry over to better speed, power, and agility on the ground. So, it's one of our staple movements. People acquire the skill at different assimilation times, so some people find it very quickly. Other people have to work on it for quite a while. You, honor and respect your ability to find that balance point, and don't proceed to fast, too soon, using this style. Once you master it, be prepared to be lightening fast and efficient on the ground.