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Kettlebell Road to SFG l Kettlebell Instructor (+ Form check)

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Axel Thoelen

Level 6 Valued Member
Certified Instructor
Hello everybody,

First off I would like to thank all the people who took their time and effort to put such amazing content in this community.

Before I will ask my question, I would like to introduce myself.

I am Axel and I live in Belgium.
- Some personal demographics: age 26, height 183 cm, weighing around 80 kg. No history of injuries.

- Sport history: From in my early teenage years I started with strength training (mostly bodyweight) to enter the army. After enlisting I was introduced to kettlebell and barbell training, which I have been doing ever since, primary to complement my competitive kickboxing.

During this time I found myself getting more interested into the kettlebell, because the way it made me feel and the decent results I was achieving through it.
To expand my knowledge I followed a personal trainer course to get a wider perspective and more information about these topics. This allowed me to give group classes at work and also as a second occupation.



Last year I have set a new goal to achieve. Becoming an SFG l Kettlebell Instructor.
Why? Because I want to become a stronger athlete. The StrongFirst organization aligns with my values, my mindset and my approach to training.

And as a coach I owe it to the people whom I teach, the kettlebell is a great way to help them reaching their goals.



This objective consumes most of my energy and focus these past months and even more during these quarantine times.
To prepare myself my plan consist of a mix between S&S and the ‘Brett Jones Prep Guide’ as linked here (https://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/) .



Example week program
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
AMMAF RunSnatch Prep 1Snatch Prep 2MAF BikeMAF RunWalkingSFG Prep 3
PMS&SKickboxing drillsKickboxing drillsS&SSFG Prep 1SFG Prep 2Recovery
*Remark: Always at least 6-8 hours between sessions

Currently I am doing most of my work with the 24kg kettlebell (ordered a 28kg & 32kg but the shipping is delayed at this moment).
Snatch still mostly with 20kg to get more confident in my technique and also to build up more volume.


I implement some light MAF run or bike sessions while listening to the StrongFirst or JRE Podcast. I noticed this helps me recover faster while gaining useful information. Every four to six weeks I plan a 50% volume week where I take the time to recover and put more emphasis on drills and mobility to improve technique.



I have the feeling that I am making progress, but still far from perfect. Currently it is difficult to get physically in touch with a certified instructor to help me prepare. That is why I would like to ask for a form check on my technique, and would really appreciate all your tips and feedback.

Turkish Get Up


Snatch


Two Arm Swing


One Arm Swing



My self coaching analysis on this is:

TGU: Difficulties to keep my balance during the sweep to lunge position and also with keeping the heel of the front foot on the floor.

SNATCH: Finding my rhytm between lowering the kettlebell in one loose, uninterrupted motion close to the body and finding my hinge timing.

SWING: It looks like I'm starting my hinge too early. If I understand correctly, the hinging is supposed to come when the arms are almost touching the hips.
Keeping my arms to tense during these motions. I try to cue myself with tight armpits to keep the shoulder packed.


Any advice or experience you had on your journey is also more than welcome.



Thanks in advance

Axel
 
Excellent job on filming from a decent angle...

Getup

Notice your elbow bends immediately when you transition from the kneeling windmill to talk sit? Keep the Elbow locked a bit longer

Snatch

If you can keep the bell closer to the body throughout it's path, that would conserve energy and your hands will be thankful.. think clinch/short elbow distance using a kickboxing analogy


Have you considered doing online coaching with an SFG to help tighten up your technique?
 
Welcome @Axel Thoelen !

You're well on your way. Nice technique.

Second the recommendation for online coaching. @Mark Limbaga is an excellent choice, as are many others available on the Instructor directory! Just search for "Offering Online Training.'

Your get-ups, swings, and snatches look good, and I agree with your own observations... these things will come with practice.

The think I'll add on your swings is you are bending pretty far forward. Resist the forward fold just a bit. This helps develop tension in the hinge position which ends up being more powerful and efficient, both.
 
Overall it is quite decent.
To add to what was already written, I see a bit of chicken neck in your swings (stand tall in the vertical plank).

When do you plan to go to the certification?

Where are you in Belgium (or more important, what language can you speak?). There are quite a few instructors that could help you online in French/Flemish/Dutch.
 
Excellent job on filming from a decent angle...

Getup

Notice your elbow bends immediately when you transition from the kneeling windmill to talk sit? Keep the Elbow locked a bit longer

Snatch

If you can keep the bell closer to the body throughout it's path, that would conserve energy and your hands will be thankful.. think clinch/short elbow distance using a kickboxing analogy


Have you considered doing online coaching with an SFG to help tighten up your technique?

Hello Mark,

Thank you for your points to improve, will definitely focus on these! Nice cue on the snatch, I can relate better to this.

Not really thought about it, maybe now is a good time.

Will do some research on who is available in my region.
 
Welcome @Axel Thoelen !

You're well on your way. Nice technique.

Second the recommendation for online coaching. @Mark Limbaga is an excellent choice, as are many others available on the Instructor directory! Just search for "Offering Online Training.'

Your get-ups, swings, and snatches look good, and I agree with your own observations... these things will come with practice.

The think I'll add on your swings is you are bending pretty far forward. Resist the forward fold just a bit. This helps develop tension in the hinge position which ends up being more powerful and efficient, both.


Hi Anna C,

Thanks, I really appreciate it!

Practice is indeed key.



I'm glad you brought that up, I was never quite sure how far to bend during the swing.
Sometimes I see people barely moving, while others go to the limit of just keeping their shoulders above the hips.

I think you mean to stay somewhere in between?
 
Overall it is quite decent.
To add to what was already written, I see a bit of chicken neck in your swings (stand tall in the vertical plank).

When do you plan to go to the certification?

Where are you in Belgium (or more important, what language can you speak?). There are quite a few instructors that could help you online in French/Flemish/Dutch.

Hi Jef,

Now I see it too, thanks a lot!

Currently I am registered in the one that will take place from June 12 to June 14 in Vicenza, Italy.

Whether this will take place is not yet certain, which is of course completely normal given the circumstances.
All events from April and May are already postponed, until there is more insight into the situation.

I live in the Flemish part but can also speak French. As said above, I will try to contact an instructor to make more progress.
 
There are quite a few instructors that could help you online in French/Flemish/Dutch.

One Dutch here ?, not much to add on the tips mentioned above. Just start implementing some changes based on those tips and post some new videos later.

(Will send a link to a webstore in a DM to keep an eye on for kettlebells, if you’re not already aware of them.)
 
Sometimes I see people barely moving, while others go to the limit of just keeping their shoulders above the hips.

I think you mean to stay somewhere in between?

Yes, somewhere in between. The only "requirement" is shoulders above hips and hips above knees. But you can play around with it and find the optimum for you now. I say "now" because it is one aspect that works along with others in your swing, and as things change (due to skill development, muscle development, habit, focus, preference, etc...), the optimum torso angle will change a bit, too. So it's a good thing to revisit from time to time. An old thread where I did is here: The swing (way in depth... don't get lost in the details... but may be of interest for a deep dive.)
 
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