The Engine Of Your Kettlebell Lifts: Leg Drive Explained

In this episode, Jeremiah and Roger explore the mechanics of kettlebell swings, emphasizing the importance of leg drive and the concept of the 'engine' in lifting. They use a dot and laser experiment to clarify how force is generated and transferred during lifts, providing practical insights for coaches and practitioners.

 key  topics

The concept of the 'engine' in kettlebell lifts

The dot and laser experiment to illustrate force transfer

The importance of leg drive in kettlebell swings, cleans, and snatches

Arm-to-body connection and force application

Sequential movement and force propagation in lifts

Chapters

00:00 Introduction to Kettlebell Concepts

02:33 Understanding the Engine of the Lift

05:27 The Dot Experiment: Visualizing Movement

08:09 Legs vs. Spine: The True Engine

10:50 Connecting the Arms: Efficiency in Movement

13:40 The Algorithm of Kettlebell Training

16:42 Common Mistakes and Solutions

19:12 Final Thoughts and Call to Action

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Transcript

SPEAKER_01 0:00

Welcome to Kettlebell Corner, where Strength Meets Theory, where we take you on a deeper dive into all things kettlebells. I'm Jeremiah Whalen and he's Roger Parks. And what's up? Today, we got to find out what revs you up, so to speak, Roger. Okay. I want to know. Anyways, first before we get into today's topic, I want to just say thanks to those who came out to the swing clinic uh at the end of last month. It was really great. I know for a fact that some people left there knowing how to do the swing better. And some people left there knowing how to do the swing at all. And so they've got a lot of things to work on. And of course, just like anything, take some time and some energy. That's it. Roger, how you doing? I don't know. I'm okay. All right. Sounds fantastic. It's that time of year again. I gotta be ready for the question. Oh, okay. Ready. Okay. So building off of our sw off of our swing and and the clinic we had in the previous recent episode we had, it's come to our attention. It seems like not everybody can really articulate what it means to drive with your legs or have your legs be the engine to your lift. And let's clear this up. Let's let's shine a spotlight on it, if you will, Roger. Okay. Okay. All right. Tell me how to do this.

SPEAKER_00 1:20

How do it? Let's let's let's explain let's explain the problem and and how this this came about. So we uh we did a a video recently on the force of a swing, what what what makes it happen. And we had two uh solid kettlebell coaches, and we think that they both left some stuff out. Um you know, I don't I don't think that either of them would question the that the legs power the swing. Um, or as we say, what is you know the the the real engine of the lift, which you know we're gonna explain what that is. Um, but it doesn't seem like it's it's completely understood, so we want to get into that. I also had someone send me a video um of another uh alleged kettlebell coach who was um talking about swings in kind of obscene volume, and I had less I had less issue with the volume of swings that he was suggesting, um, although I don't think it was accurate. Uh I had a bigger issue with the fact that he didn't seem to understand how to swing kettlebell based on his his own form. And the biggest issue was that he was very clearly moving a kettlebell with his um his upper body in one way. You know, when when you watch this technique, his head and his chest led the way, and they finished first at the top of the lift, and his swings only followed after, or sorry, his hips only finished after, which raises uh an interesting question is what is the engine of your lift? So the engine of the lift really is the thing that makes it go. You know, what what drives it? What what makes the what makes the motion happen? And that's really what we're what we're after. And you know, people will will say, you know, oh, well, you know, a kettlebell swing is it's all in your hips or it's all in your legs, but do we really understand what that means? And that's that's what we're gonna talk about today.

SPEAKER_01 3:19

I like that. And one of the key points from the swing clinic, and this is sort of hopefully we'll like kind of illustrate that a little bit for you, Roger, is we we say that once you're standing up, essentially the swing is done. The swing is done, and it's gonna do the rest. So the key to that is standing up, and we all supposedly know how to stand up and it's pushing your feet through the floor. Can you um sort of illustrate? We talked prior to this about a dot. And remember that back in the day, Roger? A dot is a lot, the Elmer's glue. You were probably eating it. I know, I know. But I was sniffing it, and that's why we get along. Um, but let's talk about this dot. And and you broke this down to me, and I thought it was quite helpful. So, where should I put my dot and why are we using a dot?

SPEAKER_00 4:08

So we're doing a thought experiment in order to understand this idea of what moves the bell or what is the engine of a lift. So this thought experiment, in this thought experiment, you have a dot. And let's say it's uh about as big as maybe the bottom of a coffee cup and make it whatever color you want, and it sticks. It can stick, okay, blue it is. Okay. And it can stick on skin, it can stick on clothes. And for the sake of this experiment, we're going to put it right over um one of the bones that makes up the hip joint. So you can even think about putting it like right on the right on the side of the pelvis or right on the side of your butt. Okay. That's where we're gonna stick it for this this part of the experiment. So in this experiment, you now have a dot sticking to um one one side of you, okay? Side of your your pelvis, and you're standing up. Okay. So you're going to now, we'll start with a squat. You're going to now descend into a squat. Descending. Is your dot getting lower? Yes. Now, this is an important distinction. It's not moving on your body. No, still on the side of my butt. It's still right on the side of your butt. But relative to the rest of the room, right? If you were to draw a line or have uh you know have a uh a laser that comes across the room at the level of your pelvis and it intersects the dot, goes right through the middle of it. And you drop into a squat, in standing, the laser and the dot will be aligned. As you drop, the laser will be above the dot. The dot will drop below. So the dot is dropping below that level. So it's moved. Okay. So we've gone from standing to the bottom of a squat, and now we're gonna stand up. All we're gonna do is push our feet into the floor, our ankles and our knees and our hips, they're gonna move and they're gonna go into uh the joint action of extension. We're gonna get back to standing. So the question is once that dot got below the line at the bottom and you pushed your feet into the floor, did the dot move again? Yes. Okay, again, not relative to your body, but relative to relative to the room. And it will now be aligned with that laser beam again. So that is how in this situation, moving your legs moves that dot. Okay. So you're with me so far. So far, so good. We're now going to take we're now going to take that dot and we're going to put it on, let's say, the bottom of the ribcage. So right on the side of the body. We're just going to slide it up above the pelvis. Okay. We're going to go above the oblique area. And we're going to put it on the road. But it tickles. It does tickle a little bit. You're right. Good job, buddy.

unknown 7:16

Thank you.

SPEAKER_00 7:17

So we're going to we're going to put the dot uh right on the side of the ribcage. And you're going to lift your arms a little bit out of the way so you can see this dot. Okay. Now we're going to get another laser that's going to shoot off from the room. Don't worry, these are harmless lasers. Okay. And just lasers. Just harmless little little uh little red laser beams to contrast the blue dot. And there's going to be one that goes right through the middle of that dot, and you're going to see it. Um, those two things are going to be lined up and standing. Okay. Now you're going to bend your legs. Okay. Right? Do I? And you're going to drop. Is that dot going to move?

SPEAKER_01 7:53

Yeah.

SPEAKER_00 7:54

Similar to the last way, right? Okay. Again, not relative to its starting point on your body, but relative to the room. So it will now be below the laser. Okay.

unknown 8:02

Okay.

SPEAKER_00 8:03

We're going to freeze you there. If you push your legs into the floor, will the dot go back up to that laser beam? Yes. Second question. Is there another way to move the dot relative to where it starts in the bottom position and um getting it back up toward the laser beam?

SPEAKER_01 8:27

Well, Roger, of many years, if you ask me questions and uh sometimes shaky answers I might have, as you know, Evan Osar, uh I uh could bend over and I think that would move the dot if I bent at the waist.

SPEAKER_00 8:41

Aaron Ross Powell So if you bend at the waist, yes, it would go lower. And if you extended at the waist, it would be or if you lifted your chest, it would go higher. Yeah. It's on the side of your ribcage. Now it's not gonna get back up to the line, but it is gonna move relative to the room, right? Yeah. So if I move my spine, one thing's gonna happen with the dot, the dot's gonna move. If I move the legs, the dot's also gonna move. In this mission accomplished. This is what we're talking about, though. In one situation, the spine becomes the engine. It's the thing that moves the dot. So let's say you start to move the dot, the dot lifts up, and then you let your hips follow through. Okay. So torso first, then the hips are gonna pop through. You'll use your legs a little bit, or you will will never get, you know, if your legs are bent, you're never gonna get the dot back up to the original level. But the engine of the lift is primarily the spine because that's what moves first. And even if you were to say it's kind of a 50-50 thing, let's say the spine's doing half of the work and the legs are doing half of the work. Still, the the spine is is part of the engine of the lift, which we don't want. Right. Now let's do the same thing with the dot. And now let's put it on the end of your hand.

SPEAKER_01 9:57

Okay.

SPEAKER_00 9:58

Okay. Right on the back. Okay. And we're going to get down into a deadlift position this time. Right? So we're starting and standing. The dot, same deal. You're going to now have a laser beam coming across the front. It's going to intersect that dot. You're going to go down to into the deadlift. Is the dot lower than the laser beam now?

SPEAKER_01 10:18

Uh I was standing and then I lowered into the bottom of the deadlift.

SPEAKER_00 10:22

And yes, it is.

SPEAKER_01 10:22

Yes.

SPEAKER_00 10:23

So now it is. So now we have a choice, right? We can stand up just to push the legs down into the floor. Will the dot come back up to the level, the original lever level of the laser beam? Yes.

unknown 10:37

Okay.

SPEAKER_00 10:38

So far, so good. Or we could lift the back or lift the chest up, right? The dot's going to raise, maybe not go all the way up, right? Or we could take the back of the hand, right? And we could just lift the arm up. So that's going to get it up to the original level. But is that what we want? And this is this this silly business of dots and laser beams is a way to show you that you can make this mass, this dot move.

unknown 11:09

Okay.

SPEAKER_00 11:09

And you can do it with lots of different parts. Well, specifically three. We could talk about different muscles. But in in the same way that when you stand up using your legs, the dot raises in every scenario back to where it originally comes from. The legs will power the deadlift, the legs will power the squat, and the legs will power the swing. This is what we mean by the engine. We want the legs to be the engine. They are your biggest muscles, they are your strongest muscles. They are really designed for a lot of movement. They're designed for heavier load. Um, can your spine work? Sure, your spine's strong. And, you know, do the spinal muscles need to stabilize when you do these other movements? Absolutely. But I would advise against leading a swing with either the arms or the spine. Um, I will contend that the leg should be the prime mover. And the dot being stuck to your body is really just about connecting an object to you. You know, when you look at at um physics problems, regardless of the amount of mass in an object or the shape of an object, what they usually use is a simple point. And that point mass, um, we talk about what are the forces that act on this point mass in order to move it from one point to or one place to another to displace it. So if we have this point mass that's attached to us, and then we stand up, we see in every case, uh not only the dot moves successfully, which is what we're really trying to do. We're trying to move, we're trying to move masses, but we've also used our legs. We've made our legs the engine of the lift. And it might seem like a silly thing, but what this really does is it teaches us a couple things. One, that connecting an object to your body is really critical, especially in a kettlebell swing. Your arms should not be employed to lift the bell. Your spine should not be employed to lift the bell. They are, they are effective, they are synergists, they're working to do that. But their main function, your main function of your arms and your hands, well, your hands, the function is to grab the handle to make sure that the bell can swing. Um, the arms are the things that you lay along your body and they're kind of conduits or or connectors of the force. Um and the the more we we bring the arms toward the body, the more the force from the legs moving, the engine of our lift, is going to translate to the bell. So we're learning that, that the arm-to-body connection is important because in the same way that the dot is stuck to us, we want to use our arms to stick the object to us. We want to integrate this thing in with us as much as possible. And then, like you said earlier, we we all we want to do is stand up. We don't need to lift this thing. If this thing's attached to us, we drive our legs, it's going to lift itself. And this is really what we're after. So we learn, again, from this simple thing that the integration of the arms um with the rest of the body will ensure that the legs do the work. Um, and it also will ensure that we are more efficient with applying our force to the body or our force to the ground that then travels up through our body and goes out through the through the arms and eventually swings a bell. Like a kid in a shopping cart.

SPEAKER_01 14:30

Mm-hmm. Well, and this applies, this applies to uh to the clean as well and the snatch, pretty much any ballistic. If you think about where your dot is, and let's can we say the kettlebell is the dot? Is that is that like the relative the relative connection there? That the kettlebell is the dot.

SPEAKER_00 14:47

Yeah, you you can. And and I just, you know, I start with this silly dot experiment, this dot thought experiment, because it's a way to show how moving your legs actually moves an object.

SPEAKER_01 14:58

Yeah. It paints it. Relative to the floor.

SPEAKER_00 15:01

So as you start to move it up, you now see that, okay, the more segments you get involved, the more shenanigans you you can employ to move it, which might be a good thing, might be a bad thing. And the closer you get to your hands, obviously the more options you have to move the bell, but the easier it is for things to go wrong. So just moving the dot from from the legs up to the torso up to the hands is a way to help people understand that it's all the same thing. It eventually gets to the same place. And a lot of the movement of things is a consequence of your body, your architecture, the shapes that you make when you move and then stand up. It's not about, you know, when we're talking about force in the prior video. Of course, there has to be horizontal force acting on the bell, or it couldn't move in a horizontal way. If you were to trace the arc of the bell, there's going to be some vertical and some horizontal. So what we're really getting at is when we talk about vertical force moving the bell, we're talking about the vertical force is the engine of the lift. It makes all the other stuff happen. The horizontal force, the the torque, the arc of the bell, that is a consequence of the vertical force. So, in the same way that when you step on the gas and the engine makes the car move, right? The engine isn't moving forward in within the car. It's just spinning the wheels. The whole thing is moving forward together, obviously. But the motions, the motions of the engine are not perpetually moving the car forward. It's it's powering the wheels, and the wheels are making it go. So in in in a similar way, the engine of something might work in a different way, in a different direction, or different directions than the actual displacement of the object. And that's really what we're talking about. And again, you know, uh people don't always understand this. And they say, like, oh, well, you know, oh, of course it deadlifts in your legs. Well, but how does that how does that work? So the idea is you use your arms to connect an object to you, squat, deadlift, clean, um, snatch. And then once you are uh you've completed the the lift, right? The the the working part, then the rest is details. You know, the the thing that you know you you pointed out about, you know, when we talked during the swing clinic, is that by the time you're done standing, the swing is done. Now the bell has not begun to swing yet, or or you haven't seen the mass move up and away. But the engine part, the part that actually drives the lift, is finished by the time you reach the standing plank. There's very little left to do. Your muscles need to, your upper back muscles might need to stabilize the bell. And the bell is certainly gonna swing up to some degree and you're gonna control it, but the hard part is already done. So that's really what we're talking about with the engine. And the same thing is true with the with the clean and with the snatch that yes, you do have to use your arms to redirect the bell and to control the path a little bit. Um, you know, it's it's you, you're not gonna you you can't wait entirely, for example, during a snatch um until your legs are completely straight and then move the bell, or you're gonna, you're gonna be caught off guard, it's gonna be too slow and it's gonna be clunky. But for the most part, the main thing that's driving the bell sequentially should be the legs followed by the arms. So still the engine of the lift is still going to be the legs, and the rest is details. And you know, those details can get a little complex at times, but the engine, the the thing that moves the bell or makes the body move, which makes the bell swing, is is going to be the legs. And the legs are going to impart a primarily vertical force, and that vertical force as a ground reaction force is going to channel back up through you. And then you're going to have what's called hip torque, which is just going to be that force uh delivered at a distance through the shaft, the length of your longer leg bones, which is going to make the pelvis come forward. As the pelvis comes forward, the torso comes up to a standing position, all of that momentum is going to get um transferred into the arms, and the the bell is going to swing as a consequence of that.

SPEAKER_01 19:10

So is it kind of like a simple disconnect then? Like as soon as somebody holds something in their hand, they start to think, I've got to move this. And our natural instincts is like, oh, I'm going to use my arms or my hands to move this or this. I think about the end objective. Oh, it's got to be wherever it's got to be. I'm going to get it there however. When the reality is it's changing the thought process from where the bell ends up to how can I make my legs just go up and down, essentially. Yep.

SPEAKER_00 19:40

That that that's exactly right. I think we we need to think about, we need to understand what moves it, which is why we always talk about leg drive. Because once you get your leg drive, you can do everything else. You know, we we've talked before about this, this algorithm. And why we've come up with an algorithm is that things, things need to happen during exercise in time. They we we we can't things don't happen in a vacuum and they don't happen simultaneously. You know, force needs time to build. And if you don't have force behind the bell, then the rest of the stuff, um, the rest of the stuff doesn't matter. So, you know, one of the most the one of the most frequent examples I came across was people talking about the snatch being uh clunky at the top. And the most common advice I got was, oh, you're gripping it too hard. And then if I start so I started doing that as a, you know, as someone newer to coaching kettlebells, and it worked zero percent of the time. It worked either. Um loosening the grip, changing the grip, uh skipping, skipping from one part of your hand to the next. It worked exactly zero times. Skipping the grip? Yeah, where like it goes from one part of your hand to another part of your hand. And there's gonna be a coach that that might watch this and say, oh, well, you're doing it wrong. You know, the the old dogmatic, um, well, this is just the way it is. And it's just not right. And it's it's demonstrable that it's not right. You just have to spend a little time understanding the concepts to to earn your error, which most people don't want to do. So what I realized is that, well, wait a second, let's not worry about the grip at this point, because it's not essential until we know that we have force to move the bell to begin with. And we know that things happen over time. So let's let things happen in order in sequence. And in this sequence, the first thing that needs to happen is we have this vertical force. We have the engine of the lift, right? That that engine delivers force in a vertical way that channels through your bones, which cannot operate vertically because we have bones that attach at pivots, right? That's what our joints are. So all that force has to be delivered at a distance. That distance creates creates torque, which is good because it helps us move objects better than we could if we just had a simple. Vertical displacement. It actually allows us to throw things farther or to apply more functional force. You know, it really would be torque, but to move, to move something. So once I realize that needs to happen first, then we go through all the other steps. Then we say, okay, well, is the arm connected to the body? Because if you're delivering, if you have force being pushed into the floor and that that force changes the shape of your bones, but your arm is not really well connected to your torso, then you don't have the medium to deliver that force to the object. This is going out to the air. Exactly right. Wasted energy. So now we're starting to get steps in an algorithm. Now we're starting to think, okay, this happens, then that happens, then that happens. And now we're starting to get into the bell path and all that other stuff. But what I found is if you have the first two things down, I've never seen anyone else get the last part wrong. So it's not, in fact, a grip issue. It is a an engine issue. And why people mistook it for a grip issue or gripping it too hard, it's because they had to grip it hard because they were using their arm as the engine of the lift.

SPEAKER_01 23:15

To get it to where they thought it needed to be, the end result.

SPEAKER_00 23:19

And you can't you can't maneuver or manipulate a kettlebell properly if you're using your arm to get it, because it never gets ballistic. That unless you're using a really tiny bell, um, once once you start getting a bit heavier, you're not going to be able to make that that thing ballistic, or you're not going to be able to make it go um up faster than gravity could pull it down. So it looks clunky, but it's clunky because you're using your arm. So what we're really mistaking is the grip problem is actually a problem with um force application through the legs. It's it's a misunderstanding of the engine of the lift. So the legs need to drive, that channels up through the body, that eventually gets to the arm. Once you've got the force that's that's moving um the kettlebell, once the bell is is functionally ballistic or it's weightless. So it's really easy to move it wherever you want to move it. That's not the hard part. The hard part is driving your feet into the floor hard enough in order to make that happen. And I I apologize if that sounds complex. It's remarkably simple.

SPEAKER_01 24:21

Yeah, it's so simple. I'm gonna share this little behind the curtain Wizard of Oz shit here, Roger. Okay. So we used to run a kettlebell class on Saturdays, and we would coach it over the internet. And it would be three coaches, myself, Roger, and Coach Susie. Uh and we would have this big group of people that were trying to figure out who's doing what, when, and how can you help them and figure them out. And an algorithm, Roger, correct me if I'm wrong, is um a set of steps used to solve a problem, essentially.

SPEAKER_00 24:55

A sequence. Yes. But the sequence is important because it's not just a it's not just a pick and choose. This happens, then that happens, and that happens.

SPEAKER_01 25:02

Yeah. So in order for us to be consistent as coaches, Roger's like, well, we could, I'm gonna use my brain and come up with this really simple yet complex idea. And he called it the algorithm. And I know what everybody might be thinking. The algorithm is what controls your social media, but I think they're misappropriating that word or something. I don't know. But I'm not sure. It's a more complex algorithm. Okay. Well, this algorithm is very simple. It's uh it's uh first you have your stance and then it's um arm-to-body contact. Well to body contact.

SPEAKER_00 25:33

So if we're if we're gonna talk about this though, let's let's so you the the the stance is the the first thing because that establishes your contact with the with the floor.

SPEAKER_01 25:42

Aaron Powell Which allows you to have balance and the ability to get the appropriate amount of force. The appropriate amount of vertical force. Vertical force. Absolutely. Because that's where the because it's coming from the floor, where you're standing.

SPEAKER_00 25:53

So we have to start with the stance because if the stance is off, it doesn't matter if your leg drive is good. What if your your leg drive is great, but you're standing on the the outside edges of your feet, right? Yeah. Because you're you're too jammed up. Or what happens if your leg drive is going to be good, but your legs are too close together. So you break both of your knees with a kettlebell as you bring it into the hike position. So we have to start with stance.

SPEAKER_01 26:14

Yeah. So it's stance, and then uh then we're at uh arm-to-body connection. Because you need a that's a good step, right? You know, we need to redirect, so you have to have that connection.

SPEAKER_00 26:27

Or to to to kind of tie all this together, the arm-to-body contact, the hike or the backswing is sticking the dot on your body. That's the dot.

SPEAKER_01 26:35

That's the dot. Okay.

SPEAKER_00 26:36

So if that dot is not on your body when your body moves, the dot's not going to move along with your body. So that's your arm-to-body contact.

SPEAKER_01 26:43

Yeah. Then it becomes that like that third representation of the dot where you're moving your hands or your waist or whatever. Exactly. And then you have the leg drive. And then your leg drive happens, which then subsequently applies the force into the dot.

SPEAKER_00 26:57

Yes. And then you have, once you do, once you have that, then you can redirect the force. Whether it's uh swing, you just let the arc happen. Whether it's a a clean, you bring it in close, or whether it's a snatch and it ends overhead.

SPEAKER_01 27:10

Yeah. And then you reconnect the dot, aka your arms to your body, so you can absorb the force and repeat this process. Now, this now it seems so simple now, Roger, but what if you're a coach, this algorithm is going to change the way you solve certain problems for your kettlebell people, trust me. Even when I don't know if you do this, Roger, I don't know all your clients, some of them, but I like to teach them this algorithm and ask them about the algorithm and ask them if they understand it and go through it because I'm not going to always be there. And I want you to understand. So if you're a practitioner, once you understand this algorithm and you start thinking, oh, can I address the problems? Using video is probably the best way to see where these things sort of start to happen. You can start to correct the issues in a systematic way that isn't just, oh, you're gripping too hard, or oh, you know, you're, you're, you're jerking your back up. Well, how do you fix that? You know, sure.

SPEAKER_00 28:14

Am I right on with that? Yeah. And and, you know, as Jeremiah pointed out, you know, we were, we were coaching online and there were three of us. And we're all seeing, you know, sometimes we'll get some new people and we're all seeing kind of a hot mess. Okay, this isn't quite right. And we know, and we could, we could pick 10 things that are wrong, but how do we know which one? So when we had this, when we have this algorithm, um we we understand, like, okay, let's, let's, let's get this person's stance right. And then let's watch the arm-to-body contact. And then let's make sure that we have the leg drive. And that's really what we're talking about today is the engine at a lift. And then once that's down, really the the I see two main problems. I I do see the other ones, you know, it does happen. Um, but I see two main problems most. I see um a failure to drive the legs effectively. So not not really using the engine at a lift that we want, which is the legs, using the arms or the upper back, and then breaking back too soon, which is a failure to reconnect the bell. Those are those are the things that I see the most frequently. So, you know, it's it's really it's like, okay, you can you can talk about all the 20 things that are gonna be wrong, but what we found is when we solve for just a couple of these, that a lot of the other stuff disappeared. And again, the most common thing with the with the snatch, especially with beginners and on the way up, is when we taught people how to use their legs rather than their arm. And we see a lot more people trying to use the arm for the snatch because you're you're thinking, oh, I gotta get it overhead. So your your awareness surges ahead of your legs and you're you're starting to lift with your arm. Um you're not allowing that force to propagate. You're focusing on your arm, you're focusing on your back, and maybe you only get, you know, 70% of your leg power. So it feels heavy and clunky. That's when we start to see, you know, oh, the the grip is bad or whatever, it's clunky, you know, you're gripping too hard, blah, blah, blah. So we we didn't need to give people 20 things to focus on. We just needed to give them a couple. And that's how we knew what the thing was they needed to focus on by just reducing it to things. But again, this is rather than focusing on 10 things, you focus on one thing, drive your legs. And that's what this whole nonsense about dots and engines is has really been all about. Because when you get it and you internalize it on the way up and on the way down, right? Because on the way down too, once you reconnect the bell to your body, that same engine, um, rather than the gas, becomes the brake. It's gotta like cycle over. Right? Like the piston. Yep. So we we also we also want to keep that in mind too. So when you when you understand how this works and where you should feel it, it's helpful. And for some people, but like, why are these guys talking about dots? And that's cool.

SPEAKER_01 31:07

We're really talking about legs. So, Roger, basically what you're saying is every day is leg day in kettlebells, and you need to use more legs. Just if you're if your swing or your snatch or you're clean, isn't feeling great, maybe your back's grouchy, you're probably not using enough legs, and you may not have your arms connected to your body.

SPEAKER_00 31:28

Or yeah, you you you remember you got to stick the dot onto your body if your leg drive is gonna make it move.

SPEAKER_01 31:33

Put that dot on your body and use your damn legs, people. That's it. That's enough. That's it. Anything else, Roger? No, I'm thirsty. All right, he's thirsty. I'm thirsty too. And um, you can be thirsty as well. But first, download the Bells app. It's on the Apple App Store. And uh let us know what kind of skills, if especially if you're LA local, if you want to see another clinic, let us know in the comments what kind of skills you want to learn next. And um again, we're taking your questions. We got a QA episode coming up, so drop your questions in there and we'll answer them. And if you have a confusion about a dot, I don't know. I don't know what to tell you. But that's a lot already. All right. Thanks, Roger. Thank you. Stay strong, everybody.