Double 12 kg./26 lbs. Kettlebell Jump Swing REAL TIME - age 53, October 28, 2022, 5:47 pm

Stability is often measured as the ability to perform a task from a compromised base or platform.

While these are reasonable ways to verify the functional integrity of various muscle and joint systems, these tests almost always occur in low velocity or static environments.

As I get older, another aspect of stability training has become increasingly important to my training.

Running, jumping, and striking are skills that are fundamental to human survival. These activities all occur at very high velocities that demand repetitive deceleration and redirection of impact.

It’s great to not fall down when taking 30 seconds to stand on one leg on a BOSU ball, but how stable is that leg when it has to absorb many times your body weight in a few hundredths of a second?

Training the neuromuscular system to “flash” stabilize the body and all it’s segments when landing from a jump or striking a hard target is an aspect of stability work that is easy to overlook.

The kettlebell jump swing allows me to test and develop this and many other attributes.

The stance required to keep the bells off my shins is mechanically more demanding to jump from do to the rapid entry into acute angles at the knees and hips.

Landing in this stance and launching back out of it while preventing the knees from collapsing inwards, taxes muscles and neurons that sleep during more traditional jumps.

Finally, the lower legs have to address and push off the ground in a way that counters the momentum of the kettlebells as they try to pull me forward while I’m airborne.

Tucking the knees up to the chest is not a requirement of this exercise, but I add it to further enhance the proprioceptive and reactive demands of the conditions described.

This exercise might not be necessary or appropriate for everyone, but training for stability at high speed is.

Much aloha🌺

[BatColonyEvictor]

Outside swings are no joke! Mixed with jumping in a controlled maneuver is putting a lot of seperate muscle groups to the test! Nicely done

[Reece-nhvy]

Wow, defying time. You know your body well & it's abilities. Continue in great health !!