vincec9999
First Post
Demographic: 35 Male, 195 lb
Injury History: Partial tears in tendons in both knees, but fully recovered. Occasional lower back pain from Brazilian Jiu Jitsu.
Movement History: No issues.
Sports: Brazilian Jiu Jitsu, cycling, running.
Looking for some help on my kettlebell swings, both single and double. I just completed an "Easy Strength" by Dan John variation with the following setup:
Warmup was usually 25 arm circles each direction, 25 arm flys, 5x halos in each direction with 35 lb kettlebell, then the hip opening stretches Pavel recommended in book with some light squats, last warm up is 15-25 swings with 45 lb bell.
EMOM: Double Kettlebell Swings, Double Kettlebell Front Squats, Double kettlebell overhead press (3x3x3 on press, 5x3x2 on swings/squats used 2x 24kg kettlebells for all 3 exercises). The next 8 rounds I would alternate between two hand kettlebell swings (28kg x 15 reps) and suitcase carries (2x24kg kettlebells about 50').
I would then end each workout with 15-20 minutes of stretching.
I did this program for 8 weeks 5x per week without any issue, and had visible improvements in physique and noticeable improvements in strength. I was never sore or too tired to finish.
Last week I wanted to add more load, so I changed from 5x3x2, to 5x4x4x3 (swings, squats) and 3x3x3x3 (press). After the 2nd day I could feel the slightest discomfort in my lower back.
After recording and watching myself execute double kettlebell swings in slow motion I do worry my form is suboptimal. I can see myself sitting back to brace for the downswing. I'm not entirely sure how to correct this, or if it is just too much weight. The other observation I had is that my arms seem to be very bent, not sure if this is bad or not.
Any feedback would be much appreciated on my form, thanks.
2x24KG Slow Motion YouTube Video
2x24KG YouTube Video
1x28KG YouTube Video
Injury History: Partial tears in tendons in both knees, but fully recovered. Occasional lower back pain from Brazilian Jiu Jitsu.
Movement History: No issues.
Sports: Brazilian Jiu Jitsu, cycling, running.
Looking for some help on my kettlebell swings, both single and double. I just completed an "Easy Strength" by Dan John variation with the following setup:
Warmup was usually 25 arm circles each direction, 25 arm flys, 5x halos in each direction with 35 lb kettlebell, then the hip opening stretches Pavel recommended in book with some light squats, last warm up is 15-25 swings with 45 lb bell.
EMOM: Double Kettlebell Swings, Double Kettlebell Front Squats, Double kettlebell overhead press (3x3x3 on press, 5x3x2 on swings/squats used 2x 24kg kettlebells for all 3 exercises). The next 8 rounds I would alternate between two hand kettlebell swings (28kg x 15 reps) and suitcase carries (2x24kg kettlebells about 50').
I would then end each workout with 15-20 minutes of stretching.
I did this program for 8 weeks 5x per week without any issue, and had visible improvements in physique and noticeable improvements in strength. I was never sore or too tired to finish.
Last week I wanted to add more load, so I changed from 5x3x2, to 5x4x4x3 (swings, squats) and 3x3x3x3 (press). After the 2nd day I could feel the slightest discomfort in my lower back.
After recording and watching myself execute double kettlebell swings in slow motion I do worry my form is suboptimal. I can see myself sitting back to brace for the downswing. I'm not entirely sure how to correct this, or if it is just too much weight. The other observation I had is that my arms seem to be very bent, not sure if this is bad or not.
Any feedback would be much appreciated on my form, thanks.
2x24KG Slow Motion YouTube Video
2x24KG YouTube Video
1x28KG YouTube Video