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My first day of doing S&S. How's my form looking? Thank you.
http://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest/There is a rhythm to the swing. Stand tall with your arms extended straight out from your shoulders with your hips extended. Slowly let the arms come down until the inside of the upper arm makes contact with your ribs, and then begin the hip hinge to the loaded or eccentric position. (Note that the inner part of the forearms will be hitting very high in the groin and pointing behind you — not at the ground.) Now begin the hip extension, returning to fully-extended hips (glutes tight) and standing tall... and once the hips finish their extension, then the arms come off of the ribs (“blown off the ribs” by the wave of power from the hip extension) and ultimately extend straight from the shoulders.
Thank you so much! This makes it very clear to me.One of the tricky things with swings is that you learn them as you do them, so like other's say, you're definitely on track for that being your first day. I can't really tell, but it looks like you might be using more of your arms on the upswing than is necessary, almost like your hip drive is following the arms up rather than the hip drive throwing the arms up. I'm not quite sure.
On the way down, try to keep your body planked and locked upright for a little bit longer as the bell comes down. Right now you start to sit back in the hips as soon as the bell starts coming down. You want the bell to pass at or above the level of your knees. That's a cue that really helped me. Another way of putting it is to wait until your arms come into contact with your ribs before folding at the hips. Your arms and body all come down as one as you hip hinge with your arms glued to your ribs. These things become more clear as you get more reps in. Don't sweat it if it takes a while to get these. Practice practice practice!
Should I be more snappier from the hike pass?Much improved from the 16kg day 1 to 24kg day 5. Nice work.
As mentioned, you will groove a better pattern each time you swing. You are using safe technique which is most important. Think about being a bit more explosive, as the hips drive the bell and the arms just guide the bell to the float. Then rehike, and stay tall til the very last second.
But nice work look forward to seeing you progress through the program.