作者: Brett Jones

“Clarity affords focus.”—Thomas Leonard

“清晰提供焦點(diǎn)?！薄旭R斯 · 倫納德

The Debate

辯論

I received a response on one of my Instagram posts showing some 40kg one-arm swings that first made me chuckle and then made me think. “Squat more than a hinge…The kettlebell is too heavy for you…Build up to it, you’ll get there.”

我在 Instagram 上的一個(gè)帖子上收到了一個(gè)回復(fù)，上面顯示了大約40公斤重的獨(dú)臂擺蕩，這首先讓我發(fā)笑，然后讓我思考?！氨茹q鏈還要深... ... 壺鈴對(duì)你來(lái)說(shuō)太重了... ... 加把勁，你就能到那兒了。”

The swing is what I define as an athletic hinge, not a squat. So why the confusion or difference of opinions? Believe it or not the definition of what is a squat versus hinge varies and without clarity we will struggle to focus.

擺蕩是我定義的運(yùn)動(dòng)樞紐而不是蹲坐。那么，為什么會(huì)有意見(jiàn)上的混亂或分歧呢？信不信由你，什么是下蹲與鉸鏈的定義各不相同，沒(méi)有清晰的定義，我們將難以集中精力。

To put it in the simplest terms a squat is where the dominant movement of the hips is down, and a hinge is where the dominant movement of the hips is back. Personally, I think this clarity helps define the main difference between the two movements.

用最簡(jiǎn)單的術(shù)語(yǔ)來(lái)說(shuō)，下蹲是臀部主要?jiǎng)幼飨蛳碌奈恢?，而鉸鏈?zhǔn)峭尾恐饕獎(jiǎng)幼飨蚝蟮奈恢谩＞臀覀€(gè)人而言，我認(rèn)為這種清晰度有助于界定這兩個(gè)運(yùn)動(dòng)之間的主要區(qū)別。

To add a bit more to the differences between a squat and a hinge. In a squat the hips will travel down so the crease of the hip is level with or below the top of the knee with a torso that is parallel to or more vertical than the tibias. In a hinge the hips will travel back, and the crease of the hip will remain above the top of the knee and the torso will have a greater angle than the tibia.

為深蹲和鉸鏈之間的區(qū)別增加更多的東西。在下蹲時(shí)，臀部向下移動(dòng)，因此髖部的折痕與膝蓋頂部平行或低于膝蓋頂部，軀干與脛骨平行或比脛骨更垂直。在鉸鏈中，臀部向后移動(dòng)，髖部的折痕保持在膝蓋以上，軀干的角度大于脛骨。

But there is an additional wrinkle to the debate: the range of “hinges” that muddies the water. (Not to mention the low bar back squat which is really a hybrid of both.) In fact, if we look at a range of kettlebell drills/skills a continuum of hinges is used. Double kettlebell drills naturally produce a bit more knee bend and dare I say squat since the load dictates the need to counterbalance the pull of the kettlebells in the hinge. In the middle is our preferred athletic hinge that resembles a vertical leap and on the other extreme from the double kettlebell hinge is the Romanian deadlift (RDL) or stiff legged hinge.

但這場(chǎng)爭(zhēng)論還有一個(gè)額外的問(wèn)題: 攪渾水的“鉸鏈”的范圍。(更不用說(shuō)低杠后蹲了，它實(shí)際上是兩者的混合體。)事實(shí)上，如果我們觀察一系列的壺鈴訓(xùn)練/技能，我們會(huì)發(fā)現(xiàn)一系列的鉸鏈被使用。雙壺鈴鉆自然會(huì)產(chǎn)生更多的膝蓋彎曲，而且我敢說(shuō)是蹲著，因?yàn)樨?fù)荷決定了需要平衡鉸鏈上壺鈴的拉力。在中間是我們喜歡的運(yùn)動(dòng)鉸鏈，類似于垂直跳躍，在另一個(gè)極端從雙壺鈴鉸鏈?zhǔn)橇_馬尼亞硬拉(RdL)或僵硬腿鉸鏈。

Along that continuum are “varieties” of hinging based on body structure. Short torso and long femur versus long torso and short femur for example will result in different hinges, not to mention height and other individual structural variations. So, we can begin to appreciate the confusion a bit especially with the popular “definition” of a hinge being “maximum hip with minimum knee” which blocks you out of many of the hinges on the continuum.

沿著這個(gè)連續(xù)體是“多種多樣”的鉸鏈基于身體結(jié)構(gòu)。例如，短軀干和長(zhǎng)股骨相對(duì)于長(zhǎng)軀干和短股骨將導(dǎo)致不同的鉸鏈，更不用說(shuō)高度和其他個(gè)體結(jié)構(gòu)的變化。因此，我們可以開(kāi)始理解這種混淆，尤其是當(dāng)流行的“定義”是“最大髖部與最小膝蓋”的鉸鏈時(shí)，它阻礙了你在連續(xù)體上的許多鉸鏈。

Why?

為什么？

Why choose one hinge over another? As author Simon Sinek has promoted, the “why” behind something is paramount. Notice that I have not suggested that one hinge is “wrong” and another “right.” There are reasons for each, but I will certainly say that there is one I prefer for most situations.

為什么要選擇一個(gè)鉸鏈而不是另一個(gè)呢？正如作家西蒙?辛尼克(Simon Sinek)所提倡的，事物背后的“為什么”是至關(guān)重要的。請(qǐng)注意，我并沒(méi)有建議一個(gè)鉸鏈?zhǔn)恰板e(cuò)誤的”，另一個(gè)是“正確的”每種情況都有原因，但我肯定會(huì)說(shuō)，在大多數(shù)情況下，我更喜歡一種原因。

So why choose one version over the others?

那么為什么選擇一個(gè)版本而不是其他版本呢？

In this study:

在這項(xiàng)研究中:

Del Monte, MJ, Opar, DA, Timmins, RG, Ross, JA, Keogh, JWL, and Lorenzen, C. Hamstring myoelectrical activity during three different kettlebell swing exercises. J Strength Cond Res 34(7): 1953–1958, 2020

德?tīng)柮商?，MJ，奧帕，DA，提敏斯，RG，羅斯，JA，基奧，JWL 和洛倫岑，c。在三種不同的壺鈴擺蕩訓(xùn)練中的肌電活動(dòng)。J 力量康德 Res 34(7) : 1953-1958,2020

The authors investigated the hamstring activity in three different swing styles:

作者研究了三種不同擺蕩的腘繩肌活動(dòng):

• Hip hinge style—defined as involving slight knee flexion and extension, with minimal ankle motion, thereby exhibiting similar lower body kinematics to a Romanian deadlift.

• 髖部鉸鏈?zhǔn)僵`ー定義為膝關(guān)節(jié)輕微彎曲和伸展，踝關(guān)節(jié)運(yùn)動(dòng)最小，從而表現(xiàn)出與羅馬尼亞硬拉相似的下肢運(yùn)動(dòng)學(xué)。

• Squat style—defined as involving increased range of motion of the ankles and knees, thus resembling a quarter squat and requiring shorter hamstring muscle lengths than the hip hinge style.

• 蹲式-定義為增加腳踝和膝蓋的活動(dòng)范圍，因此類似于四分之一蹲式，需要比髖部鉸鏈?zhǔn)礁痰哪N繩肌長(zhǎng)度。

• Double knee extension style—defined as not having simultaneous knee and hip extension in both the upward and downward phases. The first knee extension occurs during the downward phase, where the knees extend as the hips flex. The second extension takes place during the upward phase, where the knees and hips extend simultaneously once the kettlebell passes the knees. This exercise is commonly performed by kettlebell sport athletes as an assistance exercise for the kettlebell snatch.

• 雙膝伸展式ーー定義為在上下兩個(gè)階段膝關(guān)節(jié)和髖部不能同時(shí)伸展。第一次膝關(guān)節(jié)伸展發(fā)生在向下階段，在這個(gè)階段膝關(guān)節(jié)伸展為臀部彎曲。第二次伸展發(fā)生在向上階段，當(dāng)壺鈴經(jīng)過(guò)膝蓋時(shí)，膝蓋和臀部同時(shí)伸展。這項(xiàng)運(yùn)動(dòng)通常由壺鈴運(yùn)動(dòng)員進(jìn)行，作為壺鈴抓舉的輔助運(yùn)動(dòng)。

Note that I would argue that the “squat style” (from the article: “The squat swing resembles a motor pattern in commonly used exercises such as a weighted squat or squat jump.”) is what I refer to as an “athletic hinge” and not a squat but since there are no pictures or videos of the swings performed, I cannot confirm this. Also, this study used a 32kg kettlebell while other studies used lighter (16kg) kettlebells, so I think the information is a bit more applicable.

請(qǐng)注意，我認(rèn)為“蹲式”(來(lái)自文章: “蹲式擺蕩類似于運(yùn)動(dòng)模式在常用的練習(xí)，如加重蹲或蹲跳?！?是我所說(shuō)的“運(yùn)動(dòng)鉸鏈”，而不是蹲坐，但由于沒(méi)有擺蕩表演的圖片或視頻，我無(wú)法確認(rèn)這一點(diǎn)。此外，這項(xiàng)研究使用了32公斤的壺鈴，而其他研究使用了更輕(16公斤)的壺鈴，所以我認(rèn)為這些信息更適用。

Why would it be important to know hamstring activity in a kettlebell swing? According to the authors, “Examining muscle activity during the different variations of the kettlebell swing seems to be an important step toward understanding the potential role of this exercise in performance training, lower-limb injury prevention, and rehabilitation.”

為什么了解壺鈴擺蕩的腘繩肌活動(dòng)很重要？根據(jù)作者的說(shuō)法，“檢查壺鈴擺蕩不同變化時(shí)的肌肉活動(dòng)，似乎是了解這項(xiàng)運(yùn)動(dòng)在表演訓(xùn)練、下肢損傷預(yù)防和康復(fù)中的潛在作用的重要一步。”

They continue that since there is other research showing that one- and two-arm swings can provide a training stimulus for the glutes (max and medius), and biceps femoris (BF) but that data for the medial hamstring (MH) was not collected. Identifying the contribution of the BF versus MH is important because more hamstring strains involve the BF, but the MH is potentially important in ACL prevention and rehabilitation.

他們繼續(xù)說(shuō)，因?yàn)橛衅渌芯勘砻鳎瑔伪酆碗p臂擺蕩可以為臀大肌(max 和 medius)和股二頭肌(BF)提供訓(xùn)練刺激，但是沒(méi)有收集關(guān)于內(nèi)側(cè)腘繩肌(MH)的數(shù)據(jù)。鑒別 BF 與 MH 的作用很重要，因?yàn)楦嗟哪N繩肌牽涉到 BF，但 MH 在 ACL 預(yù)防和康復(fù)中具有潛在的重要性。

While the hamstrings all originate from the ischial tuberosity, the biceps femoris travels down the lateral side of the back of leg and attaches to the head of the fibula. And the medial hamstrings, actually two muscles, travel down the medial side of the back of the leg and attach in two different points. The semitendinosus attaches on the pes anserine area of the tibia and the semimembranosus attaches on the medial tibial condyle. The anatomy allows for the function of the hamstrings to flex the knee, extend the hip, and prevent motions like valgus collapse.

當(dāng)腘繩肌全部起源于坐骨結(jié)節(jié)時(shí)，股二頭肌沿著腿后側(cè)向下移動(dòng)并附著在腓骨頭上。而內(nèi)側(cè)的腘繩肌，實(shí)際上是兩塊肌肉，沿著腿背的內(nèi)側(cè)向下運(yùn)動(dòng)，附著在兩個(gè)不同的點(diǎn)上。半腱肌附著于脛骨的蕨類區(qū)域，半膜肌附著于脛骨內(nèi)側(cè)髁。解剖學(xué)允許腘繩肌的功能彎曲膝蓋，伸展髖部，防止像外翻這樣的運(yùn)動(dòng)。

Specific Results and Beyond

具體結(jié)果及其他

“The major finding was that during all contraction modes and swings, the MH (medial hamstring) had a significantly greater myoelectrical activity than the BF (biceps femoris). In addition, the hip hinge displayed a significantly greater level of combined myoelectrical activity [of the hamstrings] during the entire repetition when compared with both the squat swing and double knee extension.”

“最主要的發(fā)現(xiàn)是，在所有的收縮模式和擺蕩中，內(nèi)側(cè)腘繩肌的肌電活動(dòng)明顯高于股二頭肌。此外，在整個(gè)重復(fù)訓(xùn)練過(guò)程中，髖部鉸鏈的綜合肌電活動(dòng)水平顯著高于蹲式擺蕩和雙膝伸展訓(xùn)練。”

So, what does this mean and are there any other pieces we can dig out?

那么，這是什么意思，還有什么我們可以挖出來(lái)的嗎？

The greater medial hamstring activity may have implication towards the use of the kettlebell swing in the later stages of ACL rehab and in ACL injury prevention. As the study notes, the medial hamstrings (the semitendinosus in particular) contribution to knee flexion and varus movements, “has been suggested to be the key muscular agonist for reducing the risk of ACL injury.”

較大的內(nèi)側(cè)腘繩肌活動(dòng)可能暗示著在后交叉韌帶康復(fù)的后期階段使用壺鈴擺蕩和預(yù)防交叉韌帶損傷。正如研究所指出的，內(nèi)側(cè)腘繩肌(特別是半腱肌)對(duì)膝關(guān)節(jié)屈曲和內(nèi)翻運(yùn)動(dòng)的貢獻(xiàn)，“已被認(rèn)為是降低前交叉韌帶損傷風(fēng)險(xiǎn)的關(guān)鍵肌肉激動(dòng)劑?！?/p>

Also, “in comparison, the double knee extension requires a fairly unique technique, which has no real resemblance to other commonly used exercises and may be more complex to teach than other kettlebell swings. From a kettlebell sport perspective, as the double knee extension had the lowest hamstring muscle activation across all variables, the [double knee extension] swing may be the preferred choice to use where endurance is required.…”

此外，“相比之下，雙膝伸展需要一個(gè)相當(dāng)獨(dú)特的技術(shù)，這與其他常用的練習(xí)沒(méi)有真正的相似之處，可能比其他壺鈴擺蕩更復(fù)雜的教學(xué)。從壺鈴運(yùn)動(dòng)的角度來(lái)看，由于雙膝伸展在所有變量中腿筋肌肉活動(dòng)最少，因此在需要耐力的地方，雙膝伸展擺蕩可能是首選... ...”

So, in the end all the swing styles resulted in similar medial hamstring versus biceps femoris activation, but the hip hinge style had higher “overall” activity in the studied musculature.

因此，最終，所有的擺蕩類型導(dǎo)致了相似的內(nèi)側(cè)腘繩肌和股二頭肌的激活，但是髖部鉸鏈類型在研究的肌肉組織中有更高的“整體”活動(dòng)。

And the double knee bend style had the lowest overall activation across all variables. Therefore, specific to each style and the results:

在所有的變量中，雙膝彎曲式的整體活動(dòng)性最低。因此，針對(duì)每種風(fēng)格和結(jié)果:

• Hip hinge style—the higher overall hamstring activity and the greater medial hamstring activation may make this style a good choice for “targeting” the hamstrings from a general perspective and have applications in hamstring rehab, and ACL rehab. Obviously, this makes perfect sense given what we know and expect of the RDL movement in general as relates to the hamstrings.

• 髖部鉸鏈?zhǔn)接?xùn)練ーー較高的整體腘繩肌活動(dòng)度和較大的內(nèi)側(cè)腘繩肌活動(dòng)度可能使這種訓(xùn)練方式成為從整體角度“瞄準(zhǔn)”腘繩肌的一個(gè)很好的選擇，并且在腘繩肌康復(fù)和前交叉韌帶康復(fù)中有應(yīng)用。顯然，這是完全有意義的，因?yàn)槲覀冎篮推谕?RDL 運(yùn)動(dòng)一般涉及到腘繩肌。

• Squat style (athletic hinge)—good overall activity from both the hamstring and medial hamstring, and greater potential carry over to jumping and similar power production movements and exercises. Again, this makes perfect sense given what we know of jumping movements and exercises. This is, by the way, my preferred swing style.

• 蹲式(運(yùn)動(dòng)鉸鏈)ーー腘繩肌和腘繩肌內(nèi)側(cè)的整體活動(dòng)良好，跳躍和類似功率（動(dòng)量）的生產(chǎn)動(dòng)作和運(yùn)動(dòng)具有更大的潛力?？紤]到我們對(duì)跳躍動(dòng)作和練習(xí)的了解，這也是非常有意義的。順便說(shuō)一句這是我最喜歡的擺蕩風(fēng)格。

• Double knee extension style—appears to have (as would be expected) more specificity to kettlebell sport and when efficiency/endurance is the goal.

• 雙膝伸展式ーー似乎(正如人們所預(yù)期的那樣)對(duì)于壺鈴運(yùn)動(dòng)以及以效率/耐力為目標(biāo)的運(yùn)動(dòng)更具針對(duì)性。

  
  

A Caveat and a Note

警告和注釋

The caveat: Don’t seek the “stretch.”

警告: 不要尋求“拉伸”

Meaning that the reason to choose the hip hinge style should be based on the need to target and strengthen the hamstrings in general and the medial hamstring, not because you feel a “stretch” doing it. Hypermobile folks will tend to choose a style based on feeling a stretch because it is actually the only way they know where they are in a movement due to their hypermobility.

這意味著選擇髖部鉸鏈?zhǔn)降脑驊?yīng)該基于針對(duì)和加強(qiáng)腘繩肌和內(nèi)側(cè)腘繩肌的需要，而不是因?yàn)槟阌X(jué)得這樣做“拉伸”。超級(jí)流動(dòng)的人會(huì)傾向于選擇一種基于感覺(jué)拉伸的風(fēng)格，因?yàn)檫@實(shí)際上是由于他們的超級(jí)流動(dòng)性，他們知道他們?cè)谝粋€(gè)運(yùn)動(dòng)中的位置的唯一方法。

The note: How do you know your hamstrings need strengthening?

注意: 你怎么知道你的腿筋需要加強(qiáng)？

If you suspect your hamstrings need strengthening, then you should work with a healthcare professional and/or coach who can set a baseline for your hamstring strength and not only identify the weakness but track the progress of the strengthening.

如果你懷疑你的腘繩肌需要加強(qiáng)，那么你應(yīng)該找一個(gè)執(zhí)行訓(xùn)練專業(yè)人士和/或教練，他們可以為你的腘繩肌力量設(shè)定一個(gè)基線，不僅可以識(shí)別你的弱點(diǎn)，而且可以跟蹤加強(qiáng)的進(jìn)展。

Final Thoughts

最后的想法

Do you only have one swing?

你只有一個(gè)擺蕩嗎？

I know I have been guilty of this. Do you have only one swing or can you choose from different versions like the athletic hinge or RDL? Can you swing to different heights at different “power levels?” Stepping swings, hand to hand swings, and even outside the legs swings…etc., but I think you get my point.

我知道我有罪。你只有一個(gè)擺蕩嗎? 或者你可以選擇不同的版本，如運(yùn)動(dòng)鉸鏈或 RDL？你能在不同的“擺蕩功率（動(dòng)量）”上達(dá)到不同的高度嗎擺蕩，手對(duì)手的擺蕩，甚至是擺蕩... ... 等等，但我想你明白我的意思了。

In the end, have a “why” behind your choices. I would choose the RDL style hip hinge to target the hamstrings in a more direct way, the athletic hinge (squat style in the research) for more general athletic transfer and training purposes, and choose the double knee extension style for kettlebell sport applications. Sprinkling in a few RDL style swings within your regular diet of athletic hinges makes good sense and provides good variety to the movement pattern. But I would not use the RDL style exclusively.

最后，在你的選擇背后要有一個(gè)“為什么”。我會(huì)選擇 RdL 風(fēng)格的髖部鉸鏈，以更直接的方式針對(duì)腘繩肌，運(yùn)動(dòng)鉸鏈(研究中的蹲式)用于更一般的運(yùn)動(dòng)轉(zhuǎn)移和訓(xùn)練目的，并選擇雙膝伸展風(fēng)格的壺鈴運(yùn)動(dòng)應(yīng)用。在你日常飲食中的運(yùn)動(dòng)鉸鏈中加入一些 RDL 風(fēng)格的擺蕩是很有意義的，可以讓你的運(yùn)動(dòng)模式更加多樣化。但是我不會(huì)專門使用 RDL 風(fēng)格。

As an instructor with just shy of 20 years of experience I can demonstrate a wide variety of swings. But I have not been training a wide variety of swings so it might just be time to expand the repertoire.

作為一個(gè)只有不到20年經(jīng)驗(yàn)的教練，我可以展示各種各樣的擺蕩。但是我并沒(méi)有訓(xùn)練過(guò)各種各樣的擺蕩，所以也許是時(shí)候擴(kuò)大我的表演范圍了。