針對壺鈴擺蕩經(jīng)典錯誤的自我修正訓(xùn)練
作者: Brett Jones??StrongFirst?教育主任
Sorry, I couldn’t help myself.?This article is about a common error in the kettlebell swing, and we should never accuse a student of a blunder, but come on—you’ve got to admit that’s funny.
抱歉，我情不自禁。這篇文章是關(guān)于壺鈴擺蕩中的一個常見錯誤的，我們永遠(yuǎn)不應(yīng)該指責(zé)一個學(xué)生犯了錯誤，但是拜托——你必須承認(rèn)這很有趣。
So, moving on.
那么，繼續(xù)吧。
One of the common errors we see in the kettlebell swing is the student leaning back or having lumbar extension at the top?of the swing instead of finding the “standing plank” at the top/finish of the swing.
我們在壺鈴擺蕩中看到的一個常見錯誤是學(xué)生向后傾斜或者在擺蕩的頂部有腰椎伸展，而不是在擺蕩的頂部/終點找到“站立平板”。
This is usually caused by a couple of different things:
這通常是由幾個不同的原因造成的:
Pulling up with the shoulders instead of driving the force into the ground.
用肩膀向上拉，而不是用力向地面推。
Putting extra effort into finishing the swing.
擺蕩完成后的額外努力。
I have discussed the “perfect swing” and?other swing blunders?(there’s that word again) in other articles. For this article,?I want to introduce you to a self-correcting drill to address having too much extension at the top of the kettlebell swing.
我曾在其他文章中討論過“完美擺蕩”和其他擺蕩錯誤(又是這個詞)。在這篇文章中，我想向你介紹一個自我修正的練習(xí)，解決壺鈴擺蕩頂部伸展過多的問題。
The “Fingers” to the Back Drill
背部“手指”練習(xí)
At the?SFG Certification, we call it the “fingers to the back drill,” but you can apply this at your home or gym by using a stretch band of some sort (in the video, I am using a Jump Stretch band stretched around a squat/pull-up stand). You can also tape the band to the sides of a door-frame and get the same effect.
在 SFG 認(rèn)證中，我們稱之為“背部手指練習(xí)”，但是你可以在家里或者健身房使用某種伸展帶（在視頻中，我使用的是在下蹲/引體向上支架周圍伸展的跳躍伸展帶）。你也可以把帶子粘在門框的兩邊，得到同樣的效果。
How to do the drill:
怎么做:
Stretch the band across the power rack (or whatever) at the level of your mid back/mid shoulder blades.
將帶子伸展到力量架（或者其他什么地方）的中后，到肩胛骨的水平位置。
Stand as if you are at the top of a perfect swing at a distance from the band where you can barely feel it.
站在一個完美擺蕩的頂端，與帶子保持一定距離，幾乎感覺不到它的存在。
Step forward about two inches.
向前走兩英寸。
Perform a set of swings.
做一組擺蕩。
If you hit the band with your back at the top of a swing, then it’s likely you overextended.
如果你用背部在擺蕩頂部觸碰到帶子，那么你很可能過度伸展了。
Note: If you set yourself up too close to the band, it will restrict you too much. Conversely, if you step too far away, the band won’t provide any feedback, so pay attention to detail in steps two and three of the instructions.
注意: 如果你設(shè)置自己太接近帶子，它會限制你太多。相反，如果你走得太遠(yuǎn)，帶子不會提供任何反饋，所以請注意步驟二和步驟三的細(xì)節(jié)說明。
Other mental images to accompany the feedback of the band:
伴隨帶子反饋的其他心理暗示:
Drive your feet and force into the ground instead of pulling up with the shoulders. Imagine you are leaving one-inch deep footprints.
雙腳用力向地面推，而不是用肩膀向上拉。想象你正在留下一英寸深的腳印。
Find the standing plank at the top of the swing and finish tall. If you are 5 foot 9 inches tall, then be 5 foot 9 inches tall at the finish, too.
找到平板頂端的擺蕩，然后完成后身體挺直。如果你是5英尺9英寸高，那么在終點也是5英尺9英寸高。
Take your time and dial back the effort of the swing. Note: I did not say slow down, but rather turn the volume down a bit on your effort.
慢慢來，把擺蕩的力收回來。注意: 我沒有說慢下來，而是把音量調(diào)低了一點（注意要收力）。
Try This Drill and See What You Learn
試試這個練習(xí)，看看你能學(xué)到什么
Even if you don’t think you are leaning back at the top of the kettlebell swing still give this drill a try.?Remember that full extension at the top of the swing is done through the hips to reach a “standing plank,” not by leaning back into lumbar extension.
即使你認(rèn)為自己沒有在壺鈴擺蕩的頂端向后靠，也可以嘗試一下這個訓(xùn)練。記住，擺蕩頂部的完全伸展是通過髖部達(dá)到“站立平板”，而不是通過向后傾斜進(jìn)入腰部伸展姿勢。
Happy swinging!
擺蕩快樂！
