作者: Brett Jones

StrongFirst教育部長

“Music is the silence between the notes.”

“音樂是音符之間的沉默”

Claude Debussy

Like a bar of music, a kettlebell swing has points we aim to hit on different beats. The difference between a messy, choppy swing and one that is powerful and graceful, lies in its rhythm. When looking at a swing or other ballistic drills, it can be hard to find ‘the silence between the notes’ that makes it flow.

就像一段音樂一樣，壺鈴擺蕩也有一些我們想要打出不同節(jié)奏的地方。凌亂、起伏的擺蕩與有力、優(yōu)雅的音樂之間的區(qū)別在于它的節(jié)奏。當(dāng)觀看擺蕩或其他彈道訓(xùn)練時，很難找到“音符之間的沉默”使其流暢。

For me, the silences are the pauses, or isometrics, in the movement. The rhythmically repetitive nature of the swing is coordinated by finding two set isometric positions. These are held only briefly, it is true, but without them, the rhythm of the movement is lost.

對我來說，沉默就是運(yùn)動中的停頓，或者說等距。擺蕩的節(jié)奏重復(fù)性是通過找到兩個等距位置來協(xié)調(diào)的。這些只是短暫的，這是真的，但沒有它們，運(yùn)動的節(jié)奏就失去了。

Pause For Thought

暫停思考

The first pause and set position is found during the setup for the swing. As?Fabio Zonin?says, “your setup is your first rep,” and finding the bottom of the hip hinge here is critical to setting the stage for a good hike with the kettlebell.

第一個暫停和設(shè)置位置是在設(shè)置擺蕩的過程中發(fā)現(xiàn)的。正如法比奧 · 佐寧所說，“你的設(shè)置是你的第一個推銷員”，在這里找到髖部的底部對于設(shè)置一個良好的后擺壺鈴至關(guān)重要。

This hike is in turn critical for setting the latissimus dorsi (lats) to connect the upper and lower halves of the body. Once both halves are connected, a forceful hip extension can occur, and power can be moved through the body and into the bell in an efficient and linked manner.

這個后擺對于背闊肌連接身體的上下半部是至關(guān)重要的。一旦兩半連接起來，一個強(qiáng)有力的髖部延伸就會發(fā)生，功率（動量）可以通過身體有效和連接的方式進(jìn)入壺鈴。

As?previously discussed, you should stand close enough to the kettlebell so that you can find your hinge position first and then reach for the kettlebell. What I did not discuss in that article—and where I have seen some mistakes made—is when the student loses the hinge position during the hike so their hips rise up and come forward. This shortens the hike and the hip range of motion.

正如前面所討論的，你應(yīng)該站得離壺鈴足夠近，這樣你就可以先找到你的鉸鏈位置，然后才能夠到壺鈴。我在那篇文章中沒有討論的ーー以及我看到的一些錯誤ーー是當(dāng)學(xué)生在后擺中失去鉸鏈位置時，他們的臀部抬起并向前挺立。這縮短了后擺和髖部的運(yùn)動范圍。

To counter this, we can isolate the hinge and hike during a drill like the Dead Swing, introduced by?Mark Reifkind, Master StrongFirst Certified Instructor.

為了解決這個問題，我們可以在像后擺死擺這樣的演習(xí)中隔離鉸鏈和 StrongFirst。

As you can see in the video, we set up and then perform 3-5 ‘hinge-and-hikes’ without continuing into the hip extension. Once the student has a solid feeling for that hinge position, the final rep can continue to the full Dead Swing. In-depth coaching of the Dead Swing is part of the online?StrongFirst Kettlebell Fundamentals?course.

正如你可以在視頻中看到的，我們設(shè)置并執(zhí)行3-5個“鉸鏈和后擺”，而沒有繼續(xù)進(jìn)入髖部擴(kuò)展。一旦學(xué)生對這個鉸鏈位置有了堅(jiān)實(shí)的感覺，最終的代表就可以繼續(xù)完成死擺。對死擺的深入指導(dǎo)是在線 StrongFirst 壺鈴基礎(chǔ)課程的一部分。

The Pause That Refreshes

令人振奮的停頓

The second pause in ballistics is the ‘standing plank’ at the finish of the hip extension. This is where we enjoy the float of the swing, or catch the kettlebell(s) in the solid rack of the clean, or wait as the kettlebell arrives overhead in the snatch. This standing isometric is critical to allowing the power of the hips to arrive at the finish, whether in the swing, clean, or snatch.

彈道學(xué)上的第二個停頓是平板延長髖部結(jié)束時的“站立彈道”。在這里，我們可以享受懸浮的擺蕩，或者在壺鈴的握架中捕捉高翻，或者等待壺鈴從抓舉上空飛過。這種站立等距對于臀部的功率（動量）到達(dá)終點(diǎn)至關(guān)重要，無論是在擺蕩、高翻還是抓舉。

A common mistake here is to rebound out of the top position and either lose the hip extension too soon or begin the hinge too soon. The StrongFirst plank can be an excellent tool to correct this, but the devil is in the details and the plank must look like a perfectly straight line from ear to ankle at the finish of the ballistic portion.

這里的一個常見錯誤是從頂部位置反彈出來，要么過早地失去髖部延伸，要么過早地開始鉸鏈。StrongFirst 平板可以是一個很好的工具來糾正這一點(diǎn)，但魔鬼在于細(xì)節(jié)，平板必須看起來像一個完美的直線從耳朵到腳踝在結(jié)束的彈道部分。

Too often, the plank becomes rounded in the upper back, or soft in the hips or legs, or arched in the lower back. So take your time to find the perfect plank that provides the perfect finish to the ballistic. A word of advice here: set the position more than the tension. A good cue for both the finish of a kettlebell ballistic and the plank is to make yourself tall. How tall are you? Be that tall in the plank and in the finish of your ballistic.

太多時候，平板在上背部變得圓潤，或者在臀部或腿部變得柔軟，或者在下背部變成拱形。所以，花點(diǎn)時間去找一個完美的平板，讓彈道完美的結(jié)束。這里有一句忠告: 設(shè)置的位置多于張力。對于壺鈴彈道和平板來說，一個很好的暗示就是讓自己變高。你有多高？在平板和彈道的終點(diǎn)都要有那么高。

Why Are These Two Pauses Important?

為什么這兩個停頓很重要？

Our first pause, the hinge-and-hike position, not only sets a solid base to begin the set, but we return to this position during the eccentric portion of the ballistic. This is where the magic of the loaded eccentric and quick redirection of force occurs. It is the magic moment, in my opinion. Not forgetting, it is also where the breath and intra-abdominal pressure is set and re-set for every rep.

我們的第一個停頓，鉸鏈和后擺的位置，不僅設(shè)置了一個堅(jiān)實(shí)的基礎(chǔ)，開始設(shè)置，但我們回到這個位置，在偏心部分的彈道。這就是魔術(shù)的裝載偏心和力的快速重定向發(fā)生。在我看來，這是個神奇的時刻。不要忘記，它也是呼吸和腹內(nèi)壓力設(shè)置和重新設(shè)置的每個代表。

For our second pause, the standing plank, it is where we hold the position and move energy through the body to our intended target; not dissimilar to a punch, or a kick—or “steering our strength,” as McGill refers to it—the standing plank is where the power produced is realized.

對于我們的第二個暫停，即站立平板，它是我們保持姿勢并將能量通過身體傳遞到預(yù)定目標(biāo)的地方，與打拳或踢腿沒有什么不同ーー或者麥吉爾所說的“控制我們的力量”ーー站立平板是產(chǎn)生功率（動量）的地方。

Why Do We Lose the Pauses?

為什么我們會失去停頓？

Typically, we lose the pauses because our reps per minute (RPMs) climbed too high. The power in the swing (or the music in the pauses) is to be found in the rhythm of each repetition finding the two isometrics and not blurring them. High RPMs begin to look like panic instead of athletic power.

通常，我們會因?yàn)槊糠昼姶?rpm)攀升得太高而失去停頓。功率（動量）中的擺蕩(或者停頓中的音樂)可以在每次重復(fù)的節(jié)奏中找到，找到兩個等距線，而不是模糊它們。高轉(zhuǎn)速開始看起來像是恐慌而不是運(yùn)動員的功率（動量）。

One Rep at a Time

一次一個代表

Practice the hinge-and-hike, the Dead Swing, and the StrongFirst plank while finding the pauses in the music of the kettlebell ballistics. Join us on the?forum?to share your experiences.

練習(xí)鉸鏈和后擺、死擺和 StrongFirst 平板，同時找出壺鈴彈道學(xué)音樂中的停頓。加入我們的論壇，分享你的經(jīng)驗(yàn)。