All About That Swing

This weekend see’s the Irish National Kettlebell Sports Championships taking place in Meath.

I’ve two from my Kettleheads GS Team taking part. I was meant to be taking part too, but if you read regularly, you’ll be well aware of my recent injury.

But enough about me, lets talk Kettlebells.

There is Hard Style Kettlebell Training.

There is Kettlebell Sport

And there’s everything else.

Look around the internet and you’ll see die hard followers of Hard Style vigorously defending their system as the best thing ever.
You’ll find a similar attitude from many in the kettlebell sport world.

And then there’s a smaller number who are a bit more open minded.

But I’ve got to hand it to the Hard Style lads, they are right in their opinion that the Swing is one of the best conditioning exercises one can perform.
In fact, if you only ever used a kettlebell for swings and nothing else, you’ll not be doing the tool a disservice.

And at Wg-Fit, we do a LOT of swings.

Few exercises will hit so many common weak areas in a persons armour as the humble swing.

And by that I mean:
Stretch loading the hamstrings
Grooving a good hip hinge
Dynamic core strength, particularly with the one hand swing
Scapula control
Grip endurance
and of course, cardio.

One of the reasons the 1 arm swing is such a top core training drill is that it adds a rotational element to the movement.

As the bell travels down and back through the legs, your upper back will turn to allow the arm to come in towards the midline. If you don’t rotate the bell will either slam into your leg (done that, it aint fun!) or you’ll dramatically shorten your back swing.

As you progress in skill and strength, you’ll gradually be able to turn the upper back more and more, swinging the free arm behind you and really loading up the posterior chain and what is known as the glute to opposite latissimus sling.

posterior oblique sling

This gets even better if you use a staggered stance with your swing.

You get to load up two of the biggest muscles in the body, stretch loading them and then having them both powerfully contract to throw the kettlebell back outwards.

I’ll admit not everyone is ready for this, but then not everyone is ready for one arm swings of any sort.
You must go through all the prerequisite stages building strength and skill along the way before jumping into staggered stance, one arm swings with a deep back swing.
But once you get there, prepare to see your potential for force production skyrocket.

I’ve put together the Ultimate Guide to the Kettlebell Swing, which is free 26 page PDF download.

Get your copy by clicking on the image below and following the instructions:



Dave Hedges

Enter the Push Up

Push Ups are under rated.

I could leave this post there and you’d have as much as you need to know.

But lets expand.

You know how the plank gets touted as a great core exercise?
Well imagine if you added some movement to the plank?

There’s a stack of ways to do this, I’ll probably cover them in future blog posts, maybe even a pdf download…
But the most basic would be simply to lower towards the floor and back up while maintaining position.

This is often called a “Push Up”, some time, “Press Up”

But it’s not just a core training drill, although that’s most people’s limiting factor when starting on the exercise.
It’s also great for the shoulder joint.

When done with good form.

And by that I mean adhering to the following technique points:

  • Start in a good plank position, pelvis tucked under (posterior pelvic tilt), chin tucked in
  • The hands should be directly below the shoulders
  • This means the arms are vertical
  • Rotate the pit of the elbow forwards, or the point backwards.
  • As you lower towards the floor, the elbows stay close to the sides, they can flare out as far as 45 degrees, but no more.
  • The hip stays tucked under.
  • Lower under control, move deliberately
  • Keep the chin tucked, do NOT allow the shoulders to raise up towards the ears.
  • Press out powerfully, but don’t lose form.
  • Stop the set when form deteriorates.

There’s more to push ups than you’d think!

Using my "plank-o-meter" to check form

Good Start position, using my “plank-o-meter” to check form

Forward head posture Scapular winging out Low back collapsing

Bad Start Position: – Forward head posture
-Scapular winging out
-Low back collapsing


But done right we are working the entire torso. You should feel the Lats work, the lower traps, the abs, glutes, even the thighs. And of course you’re working into the chest and triceps.

Done wrong we stress the low back, we grind up the shoulder complex and over use the upper traps & neck. We achieve nothing good.

Good bottom position

Good bottom position

Bad bottom position

Bad bottom position

Actually those pics were taken today after I discovered my injured shoulder could just about take a push up, but I couldn’t get into a bad enough position to really show it because of the pain it caused.

Let that be a lesson.

If I can’t demo bad form without it hurting my injured shoulder, yet the good form pictures were comfortable, what makes you think poor form is good for your “healthy” shoulders?

One last consideration is depth.

Obviously we want to go as deep as possible.

Correction, we want to go as deep as possible while maintaining good form.

This means keeping the shoulders set. If our shoulder starts to roll forwards, we’ve probably gone too deep. Watch someone do a push up or video yourself from the front or side.
If you lower into a push up and as you approach the bottom you see your shoulder come up and forwards, you’re losing form.
You’ve lost the serratus tension, you’ve probably lost your lower traps and you default to your upper traps.

Not a healthy state to be in.

I deal with this a LOT when I get the Thai Boxers coming to me.
Help them keep the shoulder position, even if that means sacrificing depth for a short while and their shoulders magically stop hurting.

Have a look at these two images I found on google images, I’ve no idea who they are and am not doubting their work ethic, but look at how the shoulder has rolled forward in the bottom position:


Here’s a video:

Get this nailed and you’ll notice the immediate benefits.
I’d suggest getting a solid set of 20 reps done before looking to other variations, such as using the rings, going wider, narrower, explosive etc etc.
You’ll find loads of variations like these and more in the No Equipment, No Excuses eBook (hint, hint…!)No Equipment, No Excuses - Bodyweight Training for the Home, Office or on the Road



Dave Hedges




Pain isn’t necessarily the problem

skeletal-alignmentI’ve  a very interesting client in at the moment.

He contacted me after his physio told him that his back was sore because his core was weak and he needed to strengthen it.

Now this particular lad is a bodybuilder and bodybuilders typically have pretty well developed muscles. Especially the abs.
But he took the exercises the physio gave him and started doing them, gaining relief, albeit temporary relief.

So he gave me a shout as he knows I know a thing or two about core training.

I took a look at him though my Anatomy in Motion eyes and immediately saw that the problem had fuck all to do with his core.

His hip was hiked up on one side.
His weight was held predominantly in one leg.
He had very little pronation or supination in either foot.
He struggled to internally rotate the hip.
When he walked he never accessed any rotation.

We’re working on undoing all this, it’s not easy, but he’s doing it.
Yes we’re working on the core too, we’ve been doing Turkish Get Ups, crawling patterns and single leg work, but these are all secondary to the real work we’re doing, ie restructuring his posture to improve his movement potential and reduce his likelihood of pain.

The point I’m making here is that there’s little to no point in working on pain symptoms if you first haven’t looked for a root cause. <—- TWEET THAT!

This is why I use Anatomy in Motion to assess all my private/semi-private clients before we start training. We even use it with my group clients to a degree, although we’re limited for time.

If you need to get yourself assessed, drop me a line and we’ll see what we can do for you.

AiM Postural Assessment & Correction


Dave Hedges

The Windmill, an Underrated Exercise

The Kettlebell Windmill is a classic exercise that also opens up a gateway to some pretty cool, more advanced drills.

To be fair, most people never need the more advanced versions, but the windmill really ought to be in everyone’s tool box.

Here’s why:

It teaches us to hinge into our hip with an emphasis on one leg. As we sit into this leg, the hip moves into internal rotation.
The hip both flexing and internally rotating will load up our glutes nicely, meaning that even when performed without a load, say in a warm up, we are putting some stretch load into our glutes and giving them a good reason to contract.

The raised arm is supporting rather than lifting a weight.
This is important as reduces the risk of damage in the shoulder joint and can actually have a therapeutic effect on the shoulder.
If I were to move my arm in the pattern it goes through during the windmill, but unloaded and either standing or lying down, it would look very much like a standard physio rehab drill for your rotator cuff.
But in a windmill, the arm is static while the body moves kinda like a weird closed chain / open chain combo, plus we can add significant loading to the movement.
These two points ask a lot more from the shoulder muscles than you might think and can replace all pressing actions, at least temporarily, while maintaining or even building pressing strength.

In the video below, watch the orientation of my hand as I go through the lift.
You’ll notice it doesn’t (or rather, shouldn’t) change as I move. If I do my best to keep the palm facing forwards, or even orient the thumb slightly backwards, I take the shoulder into a nice external rotation.
This puts a bit of a stretch into the pecs and allows the back to take most of the strain.
This is important as all the best pressers, be it in bench press or military press, will tell you the press from the back.
As we usually load the back with pulling actions, it can be difficult to visualise this, or even feel it happening.
The windmill, with its overhead support, almost feels like a press but much of the load is in the back. This helps a lot in getting people to use their back musculature to stabilise the shoulder during the more standard pressing actions.

I’d talk about the core training benefits of the lift, but that’s been done to death on every other kettlebell blog everywhere on the internet.
I actually don’t use it for “core training” I use it as a complete upper body strength drill.
That said though, go heavy on this, especially with both hands loaded and you’ll feel the midsection working like mad to keep the spine safe.
And that’s a good thing.

Have a look at the video:

The lift is not owned by the kettlebell community, although that’s where you’ll see it the most. There’s no reason not to use a dumbbell, even a barbell to load the movement.
But as it’s the movement itself that holds the benefit, be sure to practice a lot with either no, or very light weight before trying to load up.
Once you have it nailed and are adequately warmed up, feel free to load it all you want.
In this picture, I have 40kg in the top hand and 64kg in the bottom hand, for a total of 104kg. I weighted just below 90kg at the time.
I rarely lift this amount in this lift, but with regular exposure to submaximal loads with 24’s and 32’s I can perform this feat from cold. But the key point here is repeated practice with submaximal loads.

triple windmill

Have fun with this lift, and be prepared for some funny looks if practised in a standard public gym.

I’ll follow up this post with a look into the more advanced version of the movement, the Side Press and the Bent Press.

Dave Hedges

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How to Develop a Wheelie Strong Anterior Core

I know, terrible pun, but forgive me…….

Core strength is important.

No news there eh?

For years now the emphasis has been on developing the posterior chain strength, which is basically your hips, hamstrings and back. This includes your core with a posterior emphasis.

The strength and fitness industry as a whole pretty much threw out all anterior core work outside of planks and turkish get ups.

But as good as these movements are, their still not enough. Our anterior core, aka “da six pack” deserves more.

This is where the Ab Wheel roll out comes in.

If you deadlift, squat, swing snatch, then this is the opposite action.

The reason I like so much is simple.
It keeps the spine relatively neutral, which is good news for many people with a forward flexed posture, thunk of your fighting posture or even how you sit at your desk.
It loads the abdominals in a lengthened position. What the hell does that mean?

It means that as the wheel rolls out, it is stretching out the abdominals and the lats, while at the same time loading them. This pretty close to the way in which the abdominals fire in real world movement, the muscles are usually stretch loaded prior to firing. Have a look at this thrower to see what I mean:



What do you think, has she stretched out the anterior chain, including the abdominals in order to generate more power for that throw?
Now what if you were throwing a punch or a person?

There are a few important pointers that you must adhere to in order to both keep the spine safe and also get the most out of the exercise.

This video shows how it ought to be done:


Once the basic gets easy we have a few ways to progress the drill:

“Pennate Roll Outs”


Decline Roll Outs


Standing Roll Outs to a Ramp

Obviously the standing roll out is serious work, so be sure to have a solid base of kneeling work before even attempting it.
On any variation, stay within your safe range of motion, if you lose control at any point, then simple drop to the floor, trying to save it can put tremendous strain into the lower back.

This cheap piece of kit is highly underrated but if used well can and will build some serious core strength and give balance to a body.


Dave Hedges

If you want to know more about strength training for BJJ,check out the Fighting Back eBook:

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Get Up and Get Awesome

If it's good enough for Iron Man.....

If it’s good enough for Iron Man…..

I think it’s fair to say the Turkish Get Up is one of my favorite things to do.

It’s also pretty fair to say there’s a lot of people who would agree with me that it is an incredibly valuable lift, for a number of reasons.

It’s also fair to say that a lot of people talk a lot of bollocks about the lift.

There are many ways to work the get up depending on the type of response you’re trying to elicit from the body.
And just the other day I had two very different lads in who have get ups programmed into their workouts but for very different reasons, and as a result, they do the lift differently.

The two lads are Don and Les. Don is a BJJ player, fairly new to the sport coming into it with very little of any sort of training. Much like most people who take up a martial art, it was his first real training experience.

Les on the other hand is a bit of a machine. He’s a hockey player (proper hockey, not that padded up ice dancing thing…) and loves to train hard.

The two lads both partake in sports that live in a forward flexed posture. The hockey player is hunched over with his stick on the floor to control the ball. The BJJ guy, especially the new guys, are usually on their backs in a foetal position trying not let the better guy fold them in half.

Don realised early on that he needed to get some serious core strength going, so he came to me. At first he couldn’t hold a plank steady for 30seconds.
With some “gentle persuasion” he accepted my homework assignment and  couple of weeks later he passed a 2min plank test.
But he despises the plank, and to be fair, 2mins is plenty,.at least that’s what Dr Stuart McGill says and who am I to argue.
So what next? Various exercises, all very core centric with an emphasis on developing the get up.
Some days he worked volume with a comfortable weight, other days he’s pyramid up to a max.
Just the other day a 75kg Don did this with a 40kg bell

In total he worked up to the weight before managing 3 reps each side. It was only the second time he’d worked the 40.
Interestingly, a shoulder injury he picked up from an overzealous submission attempt has magically cleared up.

He first noticed his shoulder had cleared up, ie no longer clicked or ached when he started working with the 32kg bell regularly.

Which brings me to Les.
As I said, Les is a different animal. Les is completely anterior chain dominant, he lives in his sporting posture, forward flexed, internally rotated shoulders. Much of what I talked about in Fighting Back direct applies to Les.
It’s no surprise his shoulder blew up and he ended up in physio before coming to me.
Now we have him doing a bottoms up half get up every warm up.
In the beginning he could barely hold the weight out. A strong lad being crushed by an 8kg bell shows a huge problem.
So Les worked the movement with no weight, than slowly added load in the standard grip until eventually he could manage a single bottoms up rep.
This clip shows him performing the drill on his injured side

Remember this is him simply warming up. His training is very much about getting that posterior chain kicking in, but before anything happens we use this drill to turn on the rotator cuff and integrate the shoulder into the rest of the body.

Already in just a few weeks Les’ symptoms are reducing and he’s able to take on more movements.

So we have one exercise, the Get Up, being utilised in two very different manners according to individual athletes needs.
There is no one best way to perform any given exercise, especially something as global as the get up.
The mainstream kettlebell community may deride Don for not bridging up during the get up, but his hips are not our focus. We do other work for that.
They may also be baying for blood because Les doesn’t roll enough, not realising that to get to where he is now is an achievement in itself and a constant work in progress.

The key point here is that we can take an exercise and break it down, tailoring it to suit the athlete. We don’t try to make the athlete suit the movement, we.make the movement suit the athlete.

Spend time with the get up, get to know it intimately, and while a half bodyweight get up is the standard we want to achieve, for many, like Les, it’s not realistic.

Dave Hedges

5 Reasons to Love the Windmill

sexy-kettlebell-2A few weeks ago I wrote 5 Reasons to Love the Turkish Get Up, and you lot seemed to like it, it’s become the most viewed post I’ve written to date.

So thank you.

Today I want to talk about it’s cousin, the Windmill.

The windmill is a cool lift but one lives in the shadow if it’s bigger sibling, the Get Up.
Both have huge benefits for mobility, particularly around the hip. And both tick major boxes when it comes to both shoulder and core stability.

But the Get Up just looks cooler, so get all the attention meaning poor Windmill here needs a leg up.

So lets highlight a few reasons why you should be giving it some attention.

First a video:

Now the writing:

1 – Mobility

The Windmill is a great mobility drill.
When you lower into it you are stretching out that rear hip in a manner that we rarely hit in the field of exercise. When we are in the gym we pretty much stick to moving in the saggital plane, ie forwards and backwards. We don’t go off on angles very much at all.
But what about outside the gym, on the field or the matt?
The windmill takes the hip through a range of motion often restricted by tightness/weakness.
This makes light windmills a great warm up drill.

2 – The Hip Crease

When we initiate the movement we fold into the hip crease. Back in my Kung Fu days this was called the Kwa and being able to open and close the Kwa was the key to generating power.

Now, lets lose the kung foolery and stick to simple terms.
Sitting back into the hip crease on one side becomes a snapshot of almost any athletic power based endeavour.
Look at a thrower or a boxer at full extension, they have folded into the front hip.
Look at an athlete cutting and changing direction, they (should) sink into and explode out of the hip (as opposed to torquing the knee and snapping their ACL)

This is NOT a windmill, it IS a side bend. A windmill involves the hip crease

This is NOT a windmill, it IS a side bend.
A windmill involves the hip crease

The windmill is not the be all and end of of this hip fold, but it certainly a great way to bring people’s awareness to the fold and how to use it. The straight leg nature of the stance is giving a nice stretch as we learn the hinge, so double bonus.

If folding into the hip crease is of interest to you, focus on it during split squats, it adds and almost spiralling feel to movement.

3 – Shoulder Stability

We spoke about this with the Get Up, but here it is again with the Windmill.

The Windmill is an overhead support, it’s not really a lift as far as the shoulder is concerned. But there is movement at the shoulder as the torso changes angle.
Essentially your shoulder does the kind of action your physio gets you to do with a teeny tiny dumbell, which non of us actually do because it’s booooooooorring!
Yet, disguised in the form of the Windmill, we have similar movement…and because it’s a support, rather than a lift, we can load up a wee bit……

So from a shoulder stability point of view, the windmill rocks. Between this and the Get Up, you’ll probably do more for your shoulder health than any amount of standard physio.

4 – Core Blimey!

Have you ever really loaded up a windmill?
I mean REALLY loaded it up?

I don’t mean, “Oh this is a bit heavy” heavy
I mean “nnnnnnnnnnnnghaaaaaarrrrgggghhh!!!” heavy.
The kind of heavy that you have to have moment to yourself after.

The best way to do this is with a very heavy object in the top hand, then reach down and pick up something even heavier with the bottom hand.
Try it (with care and common sense of course) and just feel what happens to your midesction…..

5 – The Fun Progressions 

Windmills are part of a family of lifts that go along a kind of continuum.
We start with the basic windmill with the bell held low, this is the initial learning stage. Then the windmill proper with the bell overhead and then the double windmill with weight above and below.
From here it gets old school.
You can start on the Side Press, the Bent Press (or screw lift) and even use it as a 2 Hand Anyhow lift.

Bent Press by Mike Mahler

Bent Press by Mike Mahler

Keeping things simpler is adding it to an other lift to make a complex.
A Wild Geese favourite is the following:

Snatch – Turkish Get Up – Windmill

Here’s how it works:
Get a large kettle. Snatch it up to the lockout, then perform a Get Up in reverse, when you get back to standing, perform a windmill. Bring the bell down, swap hands and repeat.
We do this anywhere between 10 to 20 minutes continuous work.

Try it, it’s as fun as it sounds.


Dave Hedges