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Posted on November 30, 2014. 26 Comments. (https://www.strong rst.com/heads-up/#comments)
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A few years ago, a strange idea emerged from the clinical world: the insect head. White coats started telling lifters to lock their heads
onto their torsos during hip hinge lifts — deadlifts, swings, cleans, and snatches, both barbell and kettlebell.
I urge you not to get bogged down by the science and the pseudo-science of their arguments. Instead, ask yourself these two
questions.
Sure, some athletes from any sport have neck issues, but good luck correlating them to neck extension in hinge lifts. Some powerlifters
have neck problems — mostly from driving the head hard into the bench on the bench press. Some weightlifters and gireviks tweak
their necks — usually by whipping them inappropriately. But from a simple act of keeping their heads up, the way they have been
doing it since they were crawling babies? I do not think so.
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The answer is not dumbing down the classic technique to accommodate dysfunction. That would be akin to our government lowering
the PT standards for the military and re ghters when fewer recruits are able to pass the existing standards.
Indeed, there may be a particular medical case when the doctor tells the patient that he or she must keep the neck neutral throughout
a hip hinge exercise. If that is your doctor’s order — follow it. But if this is a prescription for another patient, don’t you understand the
risks of taking someone else’s drugs? Medical Rx for one patient ought to never be confused with the standard operating procedure for
healthy people.
Hugh Cassidy (https://en.wikipedia.org/wiki/Hugh_Cassidy) and Franco Columbu (http://columbu.com/) used it four decades ago. A
review of championship deadlift techniques reveals a remarkable variety of head positions. Andy Bolton cracked the mystical 1,000-
pound barrier with a neutral neck — he looks at a spot six to ten feet in front of him at the start of the pull. Lamar Gant
(https://en.wikipedia.org/wiki/Lamar_Gant), the rst man to pull ve times his bodyweight, 661 at 132 pounds, did it with an extremely
hyperextended neck.
Moving your body into one position or another is often a trade-off. Extending the neck helps to activate the posterior chain — while
weakening the abs and the quads. A talented powerlifter, with the help of his coach or just through great body awareness, will
eventually gure out the optimal amount of trade-off for himself. (Only competitive powerlifters should do this. Recreational lifters
and athletes from other sports should follow the Olympic lifting and kettlebell lifting guidelines below.)
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(https://www.strong rst.com/wordpress/wp-
content/uploads/2014/11/lamar-gant-andy-bolton-
deadlifts.jpg)
Unlike the slow-moving deadlift, quick “pulls” (barbell or kettlebell) tolerate no variety in neck alignment. There is only one way —
head up!
If a champion weightlifter cleans 500 pounds, you know he can easily deadlift a couple of hundred pounds more. That means his quads
and abs are not greatly challenged by the rst pull (the deadlift part of the clean or snatch). So robbing Peter (the posterior chain) to
pay Paul (the quads and the abs) would be wasteful as Peter is the one doing most of the work in quick pulls.
(https://www.strong rst.com/wordpress/wp-
content/uploads/2014/11/yurik-
vardanyan-neck-position.jpg)
The same applies to a hard style girevik. He has no trouble breaking the kettlebell off the platform and his spine is not crushed by
enormous loads. His mission is to accelerate the relatively light kettlebell to 10G and it is the job of his posterior chain. So he needs to
maximally reinforce it, and neck extension does exactly that. Lift your head up — extend, not hyperextend — on the bottom of your
pull and your entire back side will immediately light up, vibrating with stored energy like a bow.
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If you are getting yanked into extension during the eccentric catch of the kettlebell, then it is a bad thing. If the arms are
connected to the body and you choose to hold the extension, it can be a very good thing. When I try to keep my eyes on the
wall in front of me I feel like I am jerked into a bit of cervical extension and it doesn’t feel good. For me it is much better having
a focal point closer to me (four to six feet in front of me).
Brett adds that he does have a slight cervical extension, even though he is looking at the oor four to six feet in front of him. He
observes that most people who think they are neutral are actually in exion.
In Summary
1. The standard recommendation for swings is to keep your eyes on the horizon, which will place your neck into mild extension on
the bottom of the swings — provided you have healthy thoracic extension and you are not stiff-legging your swings. In the gym
the “horizon” can be where the wall and the oor meet if you stand far from the wall, an electric outlet, etc. Note that the
“horizon” is lower than your eye level.
2. If your upper back is too immobile to allow you to look straight ahead on the bottom of the swing without hyperextending your
neck, see a specialist to correct it before swinging kettlebells.
3. If you have the required mobility, are not stiff-legging your swings and your neck is still not comfortable on the bottom of the
swing, rst make sure it is your lats and not your traps and neck that absorb the force of the kettlebell backswing. If your
technique is correct, you are healthy, and your neck is still not comfortable, experiment with a lower focal point on the bottom of
the swing — typically ve to ten feet in front of you.
4. Never whip your neck into extension on the bottom and/or into the protracted “chicken” position on the top of the swing (the
“bobble head”).
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I just came across this logical and elegant article. Early 2014 was a frustrating time as the “white coats” marched out of weekend seminars to their
keyboards to preach the perils of “breaking the canister” with traditional kettlebell swing technique. I wrote a similar post at that time in response
to the push-back that my coaches were getting from novice lifters who were taking that cautionary advice as gospel. My post throws a few jabs at
the opposition and gets into a few elements of the bene ts of mild cervical extension at the bottom of the swing.
Reply
So happy to see this issue addressed by you personally Pavel. I feel the “Corrective experts” seem to push this packed neck thing which takes a
tremendous amount of strength and power away from the athlete IMO. I call it the “Drinking Bird” swing when talking KB swings. They actually
look as though they are losing their lat activation when swinging with a truly packed neck, but that is simply my observations. Stay Strong.
Todd
Reply
Great article.
With a herniated neck, for me close to neutral was and still very important, but that was a very speci c situation, and needed speci c solution. But
if we see two natural athletic movement – vertical and horizontal jump – they both require some neck extensions.
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I tried neutral position doing the swing and it feels very awkward… Thanks for the clari cations, it makes perfect sense!
Reply
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Great article!! One of our principles of Shurite Kempo, is gaze, feet, hands. The body goes where the eyes lead. This principle is applied to our
kata, like the TGU look at the bell for safety, the bell goes where the eyes go.
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Regarding Yurik Vandanyan’s records… It’s a good thing steroid use was not an issue in the Soviet Block in 1980:-)
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Zing!
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Great article,
Thank you Pavel. It reminds everybody once again that the body works as a unit and if some parts of it could be working better, well our job is to
x them in order for the movement itself to be more ef cient..
Heads up!
Daniele
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Oh, and one more thing. With a herniated C6/C7 I had to modify my head position a bit, from more to less extension, but never to completely
neutral.
Reply
Chris – stick drill was always only one drill out of many.
Most people can’t hinge the hip while keeping the spine motionless, plus 3 point touch emphasize the pelvis travel back. Stick drill is only a
walking stick here, when hip hinge created – we don’t need it anymore. Pushing the hip back to the wall can be next step, since this is still
unloaded pattern, but emphasize the pelvis move back.
Reply
Kurt says:
December 1, 2014 at 10:11 am (https://www.strong rst.com/heads-up/#comment-88592)
I have found that keeping the neck in extension relults in “shorting” the swing in many cases- poor hinge at the hip, a lot of ipping of the KB at the
“back” of the swing. I coach “eyes down” but in reality it is not directly down but rather 65-7 feet in front on the oor. It takes a lot of discipline to
keep the neck in extension and have proper swing mechanics for many clients. Thank you for the article and information!
Reply
Important article Pavel. Even the baby at 3 months in prone sphinx or 8-9 months quadruped extends his/her neck putting a wrinkle in the back of
the neck. This is driven by function. If the goal is to move forward the infant must see what’s in front not just what’s underneath. The functional
approach usually leads us down the correct path. An overdue reminder Pavel.
Thanks
Craig
Reply
I watched Chris’ deadlift video; very impressive! Looks just like a kettlebell swing.
Reply
Craig, who thinks of those who ascribe to the symmetric tonic neck re ex inhibiting hip extensors, while overstimulate spine extensors ??
You think of the rule strength of the spine that says this is as tough as: (number of mobile curvatures in neutral x number of mobile curvatures
in neutral) +1 .. ??
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Great article as always Pavel. Learning to properly hinge your hips (I love Dan John’s Hip Assessment Tool video: http://youtu.be/34saz57cxjs
(http://youtu.be/34saz57cxjs)), mobilizing your thoracic spine (http://youtu.be/LC3AFMXYYyw?list=UULSV-sAkPLX_lJP0N1gNVzg
(http://youtu.be/LC3AFMXYYyw?list=UULSV-sAkPLX_lJP0N1gNVzg)), and keeping your neck in the neutral or slightly extended position by
focusing gaze on the horizon are all great pointers. Excessive cervical and lumbar extension are a great way to end up in my (or a colleague’s)
of ce. This is the last thing I want to happen – these exercises are supposed to keep you out of my of ce for injury care!
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Head position is relatively unimportant. The head/neck/eyes/middle ear all work together to help coordinate balance and extensor tone. ANY
position can be ‘wrong’ if it is clenched or braced in a way that cuts out the responsiveness of the poising mechanisms. Trying to ‘keep the neck
relaxed’ doesn’t work either.
In my teaching experience, students need to get over these persnickety imposed attitudes and let things work re exively. I found myself
constantly reminding people to avoid closing their eyes, glazing over, or xedly staring. I would usually cue them with ‘eyes bright,’ as a reminder
to stay engaged. With the eyes really seeing, the head and neck tend to stay alert and responsive. With that overall quality of activity, speci c
positions can be experimented with. THEN, the possible bene ts of ‘position’ advice can be gained. Otherwize ddling with head position can be
just one more distraction.
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John, the head position will remain important until we see Olympic lifting records set with all sorts of head positions. And my prediction is that
we will not.
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But, staring at the ground to ‘keep neutral’ or gross hyperextension to avoid rounding the upper back aren’t the solutions people think they
are. Obviously there are speci c technical reasons to ‘position’ in speci c ways.
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But a LOT of advice seems to involved misplaced attempts to control directly, physiological responses that aren’t under direct voluntary
control. There were people advocating a ‘neck lock position’ based on a misunderstanding of Alexander’s ‘directions’ which were only about
preventing stiffening/collapse.
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Alexanders directions? Also the video was designed to prove other dad positions have been used to great success nothing more.
Reply
So does this mean that “stick drills” are no longer recommended as a teaching tool?
Thanks for great information,
Chris
Reply
Chris, the stick drill remains a valuable tool for immobilizing the spine and learning to move from the hips. Eventually the stick is removed and a
slight neck extension is introduced.
Reply
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