Curl the weights to the shoulders, then turn the wrists so that the weights rest on the back of forearms, as shown in Figure 1. Push right hand aloft, and then, as you lower the right hand, push the left hand aloft. KEEP BOTH ARMS WORKING at the SAME time, but in opposite directions.
At Dresden on 25th July, 1920, Görner lifted the enormous weight of 430 lb. (a little more than 195 kilos) overhead in the Two Hands ‘Anyhow’ style, performing the feats with four kettleweights in the following manner. He first of all swung with the right hand two kettleweights, one weighing 110¼ lb. and the other 99¼ lb.
The “kettle-bell” has been for years a very important factor in developing strength, yet the modern weight-lifter rarely, if ever, uses it. This is partly the fault of the governing body of the International Weight-Lifting Association, for kettle-bells are not used in any contests under their auspices, hence contestants feel that it is useless to train with this “obsolete” article.
Most people do the swing wrong because they think it is a 2 count movement:
1 – down (= evading to soon, which leads to all kind of troubles like the weight pulling you forward, ending too low between the legs etc.)
2 – up (= lifting with the hands)
Think of the swing as 4 count movement (let’s start form the top):
Each training session of Hermann’s contained a mixed programme of kettlebell, dumb-bell and barbell lifting. Sometimes a workout would also include the supporting feats.
For instance, hen Hermann trained three times per week, he might in the first training session give preference to kettlebell exercises, but he would also include barbell and dumb-bell lifts too.
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![“Lying Down and Getting Up with a Barbell,” from Ivan Vladimirovich Lebedev’s Heavy Athletics (1916):
While holding a barbell with an extended arm above the head, lower yourself onto the opposite knee, using the palm of your free hand for support on the floor. Then, move from the palm to the elbow, simultaneously straightening the leg on the same side along the floor, while the other leg remains bent at the knee. Next, lower yourself from the elbow to the floor with both shoulder blades touching and stretch out both legs, keeping the barbell held with the extended arm.
To stand back up, reverse the process: rise to the position, and so on. Once, E. E. Tevyashov performed this exercise with remarkable speed and ease, lifting a barbell weighing 160 pounds.
Many athletes prefer to perform this movement with a kettlebell instead of a barbell, but this is significantly easier unless the kettlebell is held “bottom-up” (inverted), which is extremely challenging. For instance, Stepanov and Sorokin lie down and stand up holding a 3-pood kettlebell „bottom-up.”[1 pood ≈ 16.38 kg or 36.11 lbs]
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