Welcome to this month's "Saturday Steel," - where we focus on forging ourselves into better versions, much like the steel forging process. As we dive into July, let's explore the rhythm of the kettlebell swing and our health tip of the month involves a challenge, your Top 5 small wins.

🪘 Master the Rhythm of the Hard Style Swing

Are you patient with your Swings?

The kettlebell swing is a staple in kettlebell training, known for its explosive power production and well documented what WTH effects. Among the various styles, the Hard Style Swing stands out due to its emphasis on power and explosiveness. One critical aspect of mastering this technique is understanding and utilizing "the float."

Understanding "The Float"

In the Hard Style Swing, "the float" refers to the brief moment when the kettlebell reaches the apex of its trajectory and feels weightless. This phase is crucial as it signifies the transition between the forceful hip drive and the controlled descent of the kettlebell. Waiting for the bell at the top of the swing allows you to harness the momentum and prepare for the next explosive movement.

The Importance of Timing

Timing is everything in the Hard Style Swing. Proper timing ensures that you maintain control, maximize power, and prevent injury. The float phase is not just a pause; it's an opportunity to reset and prepare for the next rep. This controlled pause allows you to maintain a strong plank position, reinforcing your core and improving overall stability.

Key Principle: Power Breeds Patience

In the Hard Style Swing, power from your hips drives the kettlebell upwards. As it reaches the top, your job is to stay patient and ready for the descent. This patience is crucial—it prevents you from pulling the kettlebell down prematurely, allowing gravity to do its work. This rhythm of power and patience ensures a smooth and effective swing.

Drills to Practice the Float

1. Air Swings

Perform the swing motion without a kettlebell.
Focus on feeling the rhythm and timing of the swing, paying particular attention to the float phase.
This drill helps you internalize the movement pattern and the concept of the float without the weight of the kettlebell.

2. Dead-Stop Swings

Perform a single swing from a dead stop, letting the kettlebell come to a complete stop on the floor between each rep.
This drill emphasizes generating power from the hips and feeling the float in each rep.Focus on the smooth transition from the float to the descent.

3. Towel Swings

Attach a towel to the handle of a light kettlebell. Swing the kettlebell as usual, but the added instability of the towel forces you to maintain control and patience.
This drill magnifies the importance of the float and helps improve timing and grip strength.

Quick Tips to Improve Tension

Improving tension in the right places during your swings can significantly enhance your performance and safety. Here are some tips to help you maximize tension and control

1. Power Breath

Incorporate a power breath right at your hips move forward in the swing. This sharp exhalation not only tightens your abs but also enhances the float by adding a moment of focused tension. This breath acts as a reset, preparing you for the next swing.

2. Stand Tall

Aim to Get as Tall as You Can on Each Rep: At the top of each swing, extend fully and stand tall. This helps engage your glutes and core, providing a solid foundation for the descent.Forcefully Pull the KB to Your Hips While Maintaining Your Plank (Overspeed)

3. Spike the Kettlebell

During the downswing when the kettlebell is close to your hips, actively pull the kettlebell into the back-swing position. This overspeed phase increases the intensity and prepares you for the next explosive movement.Reach Deep into Your Hamstrings as You Hinge (While Prioritizing Your Spine Position)

4. Deep Hinge

Ensure that your hinge is deep and controlled. Engage your hamstrings and glutes while keeping your spine in a neutral position to prevent injury and maintain form.

Embrace the Rhythm

The rhythm of the kettlebell swing is a beautiful blend of explosive power and calm patience. By focusing on the float and mastering the timing of the descent, you transform your swing into an efficient, powerful movement. Remember, every swing is a practice in perfection. Embrace the rhythm, and let the principles of StrongFirst guide you to mastery.

Additional Swing Resources:

Learn How To Swing

J O I N U S for the inaugural USA-based StrongFirst Open Day! The Open Day consists of a series of mini-workshop lessons, and practice sessions (aka “end of lesson workouts), with music pumping, instructors supporting, and the energy flowing for a full day! This day is offered free of charge to all students who register!

Date: August 17th
Time: 9 am-4 pm
Location: XX Functional Fitness
1420 Freitas Park Turlock, CA 95380 United States
Register using the button below⬇️

Click Here to Register

🤏 Top 5 Small Wins

Top 5 Small Wins

We’re excited to introduce a new challenge —Top 5 SMALL Wins! This is a mindful practice introduced to us by our dear friend and colleague, Vanessa Gonzalez. It is a challenge that is designed to celebrate every little step you take towards your fitness, wellness, and personal goals. It’s the small victories that pave the way for big successes and being able to identify the those victories is the first step in ensuring they happen more often!

How to Participate:

When setting your top 5 victories, think about the small, everyday actions that make a big difference over time. Here’s how to keep it straightforward and impactful:

🎯 Focus on Achievable Wins

Choose victories that you can realistically accomplish within your current routine. Whether it’s drinking an extra glass of water each day or stretching for five minutes before bed, pick actions that fit seamlessly into your day.

📝 Keep It Simple Simplicity is key

Complex goals can often lead to frustration. Stick to clear, straightforward tasks that don’t require extensive preparation or resources. Simple actions repeated over time lead to lasting change.

✅ Make It Repeatable

Ensure your victories are actions you can repeat daily or multiple times a week. Consistency is what transforms small wins into powerful habits.

🔄 Examples of Small Victories:

Walk an Extra Block: Add a little more distance to your daily walk.
Mindful Breathing: Take a minute each day to practice deep breathing.
Healthy Snacking: Swap out a high-sugar snack for fruit or nuts.
Gratitude Reflection: End your day by thinking of one thing you were grateful for.
Connect More: Send a message to a friend or family member you haven’t spoken to in a while.

Share and Inspire

Post your victories on Instagram and tag us @oaklandsmostpowerful using #ompsmallwins.

Member Highlights

Our members have been participating in this challenge, and here's some of what they shared with us. Check out the screenshots from our Discord channel showcasing their small wins:

Why Join the Small Wins Train?

Accountability: Enhance your daily accountability by acknowledging your progress.
Community: Engage with the OMP community, provide support, and get inspired by others.