Robin Sinclear

Robin Sinclear Standing Band Plank

Solidifying the top and bottom positions of the kettlebell swing are key components to teaching someone to swing correctly. I have two go-to drills: one is part of the RKC manual and curriculum (the towel pull drill), and the other is something I had been using as a core activation drill. I found the standing power band plank had a lot of carryover for teaching the top position of the swing.

The Standing Power Band Plank:

With good cueing and proper positioning, this drill can teach rooting to the floor, solid core engagement, shoulder packing, and how to “breathe behind the shield”.

Here’s how to do it:

Loop a thick resistance band around a pull-up bar. Stand facing the resistance band with your feet hip distance apart. With your arms extended straight out in front, place your hands inside the band with your palms facing down—just like they are at the top of the swing. From this point, the cueing is nearly identical as for the Hardstyle plank.

Your body should form a straight line from the top of your head down to your heels.
Flatten your lower back. Imagine that you are bringing the tailbone and belly button together. Lift the pelvic floor.
Squeeze your glutes tight.
Pull up your kneecaps, and tighten your quads.
Now, engage the lats and upper back by pressing down on the band, while packing and pressing the shoulders down and away from the ears.
Breathe shallowly into a tight stomach.
Hold this position for 10- 30 seconds.

Follow the standing power band plank with an isometric hold of the towel-pull drill from the RKC manual.

Quick review of the towel-pull drill:

Robin Sinclear Towel Pull Drill

Have the student hold each end of a towel and pass the center section of the towel between their legs, pretending they are on the backswing. The instructor grabs the center section of the towel. Using one hand to brace the student on the low back (so they don’t fall backward), the instructor pulls the towel until the student’s hips are fully loaded and most of their weight shifts toward their heels. Holding this isometric contraction for ten seconds or more can help the student feel where the bottom position of the swing should be. You would also choose the towel-pull drill as a corrective for someone who fails to load the hips and hamstrings.

Use the standing power band plank as a corrective drill for anyone who is…

Not contracting their glutes maximally at the top of the swing
Leaning back at the top of the swing
Not packing the shoulders
Using their arms to lift the kettlebell

After teaching the hip hinge and deadlift, performing a few isometric holds of these drills can help lock in the proper top and bottom positions of the kettlebell swing. Incorporate some one-arm isometric holds as well. Happy swinging!

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Robin Sinclear, RKC-II, is the co-owner of Velocity Strength and Fitness in Chico, California. Her website is VelocityChico.com. She can be reached by email at velocitystrong@gmail.com or by phone at 530-520-2297. Follow Velocity Strength and Fitness on Facebook, Instagram, and Twitter.

Robin Sinclear Kettlebell Press

Before becoming a fitness coach, I was a Paramedic for over 20 years. Responding to 9-1-1 calls for that length of time taught me a lot—and I honed the skill of trusting my instincts. I learned how to read people and situations within a matter of seconds. I became acutely aware that situations can change in an instant, and that sometimes we must adapt and adjust even the best plans. I also realized that my temperament, and a calm, confident, commanding presence could determine the outcome of a situation. If I had a poor attitude or questioned my abilities, things could quickly go sour. These abilities became very important life skills that I now use daily when coaching, and in my own training.

These skills came from a need to be aware—a practice of being mindful and present. As a Paramedic, I was taught a step-by-step rapid assessment of the pre-hospital scene and of the patient. Within a matter of seconds, I needed to take in a global view of the scene, establish safety for the patient and practitioners, determine the mechanism of injury, and take action to stabilize life-threatening injuries. Once all of that was done, I constantly needed to reassess the patient’s condition—which could rapidly change for better or worse. I wasn’t “great” at all of those things in the beginning of my career. It took time and practice to sharpen these skills without falling into common traps like tunnel vision or failing to re-evaluate whether my interventions were making my patient better or worse.

Robin Sinclear Windmill Being mindful requires an attentiveness that helps us recognize the conditions around and within us. Most people are not really “there” most of the time. Instead of being present, their minds are caught up in their worries, fears, insecurities, the past, or the future. All of this disconnect and distraction is not productive when we are training. Injuries, poor performance, or just a lousy workout are often side effects of not being fully present.

Practicing mindful training is a worthwhile discipline. When your mind is with your body, you are established and engaged in the present moment. We can then observe and respect how our bodies feel, then we can work on trusting our instincts. We will know if we need to push harder or back off, if we should add weight or go lighter for more reps? We will also know if our recovery methods are effective.

If you are wondering how to incorporate mindfulness into your kettlebell training, then try this in your next training session to reevaluate your direction on every set:

Perform a set of an exercise
Take 10 seconds and ask yourself what you should do next
Choose from the following
1. Use a heavier kettlebell for the next set
2. Decrease weight for next set
3. All is good, repeat exactly as before
4. Do less reps
5. Do more reps
6. Stop entirely

A training plan—and the workouts within that training plan—must be adaptable and adjustable based on how we feel in the present moment. When we are present and attuned to our bodies, then we can listen to our instincts and align the workout based on those observations. If your training plan calls for a max effort lift on a day you feel less than 100%, it will probably be counterproductive. Why not change or modify your plan until you have a day that you feel like a badass? Why push when it won’t go well, then beat yourself up mentally because you didn’t hit the number you were “supposed” to hit that day? Does it really matter for the big picture?

Robin Sinclear Get-Up In general, I find that men have a harder time putting their ego aside and dialing back their workouts when they aren’t feeling 100%. Their tendency is often to “push through it”. This is usually when an injury occurs. On the other hand, women tend to fear trying a heavier lift—even if they’re feeling strong. In both situations, it pays to have a good coach who can help you read the signals from your body, and guide you in the appropriate direction.

Your attitude can make or break your performance as well. And none of this is an excuse to phone it in, effort-wise. If you tell yourself you “can’t”, you will be right every time. Remaining calm, confident, and commanding a good outcome will generally lead to great things!

Next time you head to the gym, try practicing some mindful training. I say “practice” because it takes repeating this action to improve. You will catch yourself drifting away many times, and that’s ok as long as you can become aware and shift your mind back to the center. Over time you will learn to read your body and your internal performance cues.

Your body provides you with constant feedback, and you need to listen. The more you listen, the more feedback your body will provide. Eventually you will be able to use the insight and awareness you gain from this practice throughout other areas of your life as well.

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