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。这篇文章是关于壶铃摆荡中的一个常见错误的，我们永远不应该指责一个学生犯了错误，但是拜托——你必须承认这很有趣。

So, moving on.

那么，继续吧。

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.

我们在壶铃摆荡中看到的一个常见错误是学生向后倾斜或者在摆荡的顶部有腰椎伸展，而不是在摆荡的顶部/终点找到“站立平板”。

This is usually caused by a couple of different things:

这通常是由几个不同的原因造成的:

1. Pulling up with the shoulders instead of driving the force into the ground.

2. 用肩膀向上拉，而不是用力向地面推。

3. Putting extra effort into finishing the swing.

4. 摆荡完成后的额外努力。

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.

我曾在其他文章中讨论过“完美摆荡”和其他摆荡错误(又是这个词)。在这篇文章中，我想向你介绍一个自我修正的练习，解决壶铃摆荡顶部伸展过多的问题。

The “Fingers” to the Back Drill

背部“手指”练习

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 认证中，我们称之为“背部手指练习”，但是你可以在家里或者健身房使用某种伸展带（在视频中，我使用的是在下蹲/引体向上支架周围伸展的跳跃伸展带）。你也可以把带子粘在门框的两边，得到同样的效果。

How to do the drill:

怎么做:

1. Stretch the band across the power rack (or whatever) at the level of your mid back/mid shoulder blades.

2. 将带子伸展到力量架（或者其他什么地方）的中后，到肩胛骨的水平位置。

3. Stand as if you are at the top of a perfect swing at a distance from the band where you can barely feel it.

4. 站在一个完美摆荡的顶端，与带子保持一定距离，几乎感觉不到它的存在。

5. Step forward about two inches.

6. 向前走两英寸。

7. Perform a set of swings.

8. 做一组摆荡。

9. If you hit the band with your back at the top of a swing, then it’s likely you overextended.

10. 如果你用背部在摆荡顶部触碰到带子，那么你很可能过度伸展了。

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: 如果你设置自己太接近带子，它会限制你太多。相反，如果你走得太远，带子不会提供任何反馈，所以请注意步骤二和步骤三的细节说明。

Other mental images to accompany the feedback of the band:

伴随带子反馈的其他心理暗示:

1. Drive your feet and force into the ground instead of pulling up with the shoulders. Imagine you are leaving one-inch deep footprints.

2. 双脚用力向地面推，而不是用肩膀向上拉。想象你正在留下一英寸深的脚印。

3. 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.

4. 找到平板顶端的摆荡，然后完成后身体挺直。如果你是5英尺9英寸高，那么在终点也是5英尺9英寸高。

5. 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.

6. 慢慢来，把摆荡的力收回来。注意: 我没有说慢下来，而是把音量调低了一点（注意要收力）。

Try This Drill and See What You Learn

试试这个练习，看看你能学到什么

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.

即使你认为自己没有在壶铃摆荡的顶端向后靠，也可以尝试一下这个训练。记住，摆荡顶部的完全伸展是通过髋部达到“站立平板”，而不是通过向后倾斜进入腰部伸展姿势。

Happy swinging!

摆荡快乐！