作者: Brett Jones

“Clarity affords focus.”—Thomas Leonard

“清晰提供焦点。”——托马斯 · 伦纳德

The Debate

辩论

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 上的一个帖子上收到了一个回复，上面显示了大约40公斤重的独臂摆荡，这首先让我发笑，然后让我思考。“比铰链还要深... ... 壶铃对你来说太重了... ... 加把劲，你就能到那儿了。”

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.

摆荡是我定义的运动枢纽而不是蹲坐。那么，为什么会有意见上的混乱或分歧呢？信不信由你，什么是下蹲与铰链的定义各不相同，没有清晰的定义，我们将难以集中精力。

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.

用最简单的术语来说，下蹲是臀部主要动作向下的位置，而铰链是臀部主要动作向后的位置。就我个人而言，我认为这种清晰度有助于界定这两个运动之间的主要区别。

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.

为深蹲和铰链之间的区别增加更多的东西。在下蹲时，臀部向下移动，因此髋部的折痕与膝盖顶部平行或低于膝盖顶部，躯干与胫骨平行或比胫骨更垂直。在铰链中，臀部向后移动，髋部的折痕保持在膝盖以上，躯干的角度大于胫骨。

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.

但这场争论还有一个额外的问题: 搅浑水的“铰链”的范围。(更不用说低杠后蹲了，它实际上是两者的混合体。)事实上，如果我们观察一系列的壶铃训练/技能，我们会发现一系列的铰链被使用。双壶铃钻自然会产生更多的膝盖弯曲，而且我敢说是蹲着，因为负荷决定了需要平衡铰链上壶铃的拉力。在中间是我们喜欢的运动铰链，类似于垂直跳跃，在另一个极端从双壶铃铰链是罗马尼亚硬拉(RdL)或僵硬腿铰链。

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.

沿着这个连续体是“多种多样”的铰链基于身体结构。例如，短躯干和长股骨相对于长躯干和短股骨将导致不同的铰链，更不用说高度和其他个体结构的变化。因此，我们可以开始理解这种混淆，尤其是当流行的“定义”是“最大髋部与最小膝盖”的铰链时，它阻碍了你在连续体上的许多铰链。

Why?

为什么？

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.

为什么要选择一个铰链而不是另一个呢？正如作家西蒙•辛尼克(Simon Sinek)所提倡的，事物背后的“为什么”是至关重要的。请注意，我并没有建议一个铰链是“错误的”，另一个是“正确的”每种情况都有原因，但我肯定会说，在大多数情况下，我更喜欢一种原因。

So why choose one version over the others?

那么为什么选择一个版本而不是其他版本呢？

In this study:

在这项研究中:

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

德尔蒙特，MJ，奥帕，DA，提敏斯，RG，罗斯，JA，基奥，JWL 和洛伦岑，c。在三种不同的壶铃摆荡训练中的肌电活动。J 力量康德 Res 34(7) : 1953-1958,2020

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

作者研究了三种不同摆荡的腘绳肌活动:

• 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.

• 髋部铰链式ーー定义为膝关节轻微弯曲和伸展，踝关节运动最小，从而表现出与罗马尼亚硬拉相似的下肢运动学。

• 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-定义为增加脚踝和膝盖的活动范围，因此类似于四分之一蹲式，需要比髋部铰链式更短的腘绳肌长度。

• 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.

• 双膝伸展式ーー定义为在上下两个阶段膝关节和髋部不能同时伸展。第一次膝关节伸展发生在向下阶段，在这个阶段膝关节伸展为臀部弯曲。第二次伸展发生在向上阶段，当壶铃经过膝盖时，膝盖和臀部同时伸展。这项运动通常由壶铃运动员进行，作为壶铃抓举的辅助运动。

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.

请注意，我认为“蹲式”(来自文章: “蹲式摆荡类似于运动模式在常用的练习，如加重蹲或蹲跳。”)是我所说的“运动铰链”，而不是蹲坐，但由于没有摆荡表演的图片或视频，我无法确认这一点。此外，这项研究使用了32公斤的壶铃，而其他研究使用了更轻(16公斤)的壶铃，所以我认为这些信息更适用。

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.”

为什么了解壶铃摆荡的腘绳肌活动很重要？根据作者的说法，“检查壶铃摆荡不同变化时的肌肉活动，似乎是了解这项运动在表演训练、下肢损伤预防和康复中的潜在作用的重要一步。”

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.

他们继续说，因为有其他研究表明，单臂和双臂摆荡可以为臀大肌(max 和 medius)和股二头肌(BF)提供训练刺激，但是没有收集关于内侧腘绳肌(MH)的数据。鉴别 BF 与 MH 的作用很重要，因为更多的腘绳肌牵涉到 BF，但 MH 在 ACL 预防和康复中具有潜在的重要性。

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.

当腘绳肌全部起源于坐骨结节时，股二头肌沿着腿后侧向下移动并附着在腓骨头上。而内侧的腘绳肌，实际上是两块肌肉，沿着腿背的内侧向下运动，附着在两个不同的点上。半腱肌附着于胫骨的蕨类区域，半膜肌附着于胫骨内侧髁。解剖学允许腘绳肌的功能弯曲膝盖，伸展髋部，防止像外翻这样的运动。

Specific Results and Beyond

具体结果及其他

“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.”

“最主要的发现是，在所有的收缩模式和摆荡中，内侧腘绳肌的肌电活动明显高于股二头肌。此外，在整个重复训练过程中，髋部铰链的综合肌电活动水平显著高于蹲式摆荡和双膝伸展训练。”

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

那么，这是什么意思，还有什么我们可以挖出来的吗？

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.”

较大的内侧腘绳肌活动可能暗示着在后交叉韧带康复的后期阶段使用壶铃摆荡和预防交叉韧带损伤。正如研究所指出的，内侧腘绳肌(特别是半腱肌)对膝关节屈曲和内翻运动的贡献，“已被认为是降低前交叉韧带损伤风险的关键肌肉激动剂。”

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，双膝伸展需要一个相当独特的技术，这与其他常用的练习没有真正的相似之处，可能比其他壶铃摆荡更复杂的教学。从壶铃运动的角度来看，由于双膝伸展在所有变量中腿筋肌肉活动最少，因此在需要耐力的地方，双膝伸展摆荡可能是首选... ...”

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，最终，所有的摆荡类型导致了相似的内侧腘绳肌和股二头肌的激活，但是髋部铰链类型在研究的肌肉组织中有更高的“整体”活动。

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

在所有的变量中，双膝弯曲式的整体活动性最低。因此，针对每种风格和结果:

• 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.

• 髋部铰链式训练ーー较高的整体腘绳肌活动度和较大的内侧腘绳肌活动度可能使这种训练方式成为从整体角度“瞄准”腘绳肌的一个很好的选择，并且在腘绳肌康复和前交叉韧带康复中有应用。显然，这是完全有意义的，因为我们知道和期望的 RDL 运动一般涉及到腘绳肌。

• 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(运动铰链)ーー腘绳肌和腘绳肌内侧的整体活动良好，跳跃和类似功率（动量）的生产动作和运动具有更大的潜力。考虑到我们对跳跃动作和练习的了解，这也是非常有意义的。顺便说一句这是我最喜欢的摆荡风格。

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

• 双膝伸展式ーー似乎(正如人们所预期的那样)对于壶铃运动以及以效率/耐力为目标的运动更具针对性。

  
  

A Caveat and a Note

警告和注释

The caveat: Don’t seek the “stretch.”

警告: 不要寻求“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.

这意味着选择髋部铰链式的原因应该基于针对和加强腘绳肌和内侧腘绳肌的需要，而不是因为你觉得这样做“拉伸”。超级流动的人会倾向于选择一种基于感觉拉伸的风格，因为这实际上是由于他们的超级流动性，他们知道他们在一个运动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强？

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.

如果你怀疑你的腘绳肌需要加强，那么你应该找一个执行训练专业人士和/或教练，他们可以为你的腘绳肌力量设定一个基线，不仅可以识别你的弱点，而且可以跟踪加强的进展。

Final Thoughts

最后的想法

Do you only have one swing?

你只有一个摆荡吗？

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。你只有一个摆荡吗? 或者你可以选择不同的版本，如运动铰链或 RDL？你能在不同的“摆荡功率（动量）”上达到不同的高度吗摆荡，手对手的摆荡，甚至是摆荡... ... 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，在你的选择背后要有一个“为什么”。我会选择 RdL 风格的髋部铰链，以更直接的方式针对腘绳肌，运动铰链(研究中的蹲式)用于更一般的运动转移和训练目的，并选择双膝伸展风格的壶铃运动应用。在你日常饮食中的运动铰链中加入一些 RDL 风格的摆荡是很有意义的，可以让你的运动模式更加多样化。但是我不会专门使用 RDL 风格。

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.

作为一个只有不到20年经验的教练，我可以展示各种各样的摆荡。但是我并没有训练过各种各样的摆荡，所以也许是时候扩大我的表演范围了。