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Old 03-24-2014, 06:08 PM   #11
Tommy Sittinger
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Re: Substitution of kettlebells for OLY in Metcons

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Originally Posted by Bryan Selent View Post
This is why I don't work out with you at work, Tommy. Good job brother!
I have injured exactly zero people OTJ doing CF. No excuses!!!!!!
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Old 03-24-2014, 06:18 PM   #12
Tommy Sittinger
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Re: Substitution of kettlebells for OLY in Metcons

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Originally Posted by Ari Sherwood View Post
Looks like a great idea, and especially if it keeps the joint pains away. I am also a bit leery of high rep Oly for certain segments of the population.

Keep in mind that in terms of lumbar spine impact, KB swings do still generate relatively high shear forces at L4-L5 level, so may not achieve all of the objectives you may be aiming for in terms of reduced wear and tear:

http://breakingmuscle.com/kettlebell...atch-and-carry {WFS}
This does seem plausible, but I haven't had any issues thus far. I do know that I've never suffered any lumbar spine issues from heavy KB snatches/swings/cleans. A simple fix for shear forces with a heavy kb/double kb snatch would be to do a half snatch, which is to do the snatch, rack the weights at the shoulders, and start the next rep from the rack position, instead of coming all of the way down from the top. I find that if I engage my lats by keeping my triceps "attached" to my torso as long as possible at the start of the swing, keeping proper t-spine alignment, and contracting my glutes forcefully, I tend to not feel the swings in my lower back too much.

By contrast, I've strained my QL on both sides from heavy DL three times, BS twice, and a BB snatch once. Thankfully, this hasn't occurred in the last three years, so I think I've finally gotten my form cleaned up.
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