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Several of you wrote in to express your concerns about the 1/2 Swingblade exercise that Scott demonstrated in last week’s blog.
First, we’d like to applaud you for your caution — a smart operative performs a thorough recon before undertaking any operation. That’s how you live to fight another day. Well done.
In this case, your intel is based on a very small part of the total picture.
At first glance the 1/2 Swingblade seems to go against the conventional wisdom of rounding the back and then twisting. Look more closely and you’ll see that you’re actually stabilizing at the lumbar spine — the lower back. There is NO spinal “rounding” (forward flexion), only hip bending and thorax twisting.
That kind of dynamic stability is no easy task, of course! You won’t get there overnight. But you’ll get there if you follow our Standard Operating Procedure.
The 1/2 Swingblade is actually the third exercise in a progression: the Grunt level movement in this particular exercise family. In order to work up to it, you must first master the Pre-Recruit and Recruit variations. The video on this page is your Pre-Recruit tutorial. Begin here.
Mastery of this skill set leads to the full Swingblade — a grueling exercise that will put your core through the shredder even as it tests your coordination and balance.
And that’s the nature of TACFIT Kettlebell Spetsnaz. Other kettlebell programs attempt to teach you a technique — complex or simple — and then adjust standard variables like intensity, volume, speed, duration, etc to increase the challenge. While you can certainly increase kettlebell weight and speed with our program, it isn’t our primary goal.
Rather, the four Missions included in TACFIT Kettlebell Spetsnaz are specifically progressive in their complexity: each mission develops the neuro-muscular efficiency for the next higher level.
Your nervous systems becomes “smarter” or more efficient as you move through the program, and you also benefit from faster results thanks to the “complex training effect” (coupled simple movements provide a synergistic effect greater than if the individual simple exercises were completed for the same volume independently).
The Swingblade progression is an example of the TACFIT Kettlebell Spetsnaz sophistication process in action.
We hope you found it helpful. And we hope you enjoy working your way up from the Pre-Recruit version to the full Swingblade.