Kettlebell Form-Check One-Hand Swings

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)

Tobias Wissmueller

Level 6 Valued Member
It was about time to film myself to check on my one-hand swings again.

Have recently changed my technique. When reviewing my swing a few weeks back, I found my hinge was too lazy. My cue until then was moving my butt towards the wall, maybe max. to 4 o'clock, but not lower.

Now I am trying to move my butt more towards 5 o'clock, more like trying to sit down on a chair. First it reminded me more of squatting and my quads also feel it more than before, but I can develop more power and the bell flies higher.

Have posted it publicly to IG and already received some valuable feedback:

@twissmueller on Instagram: “Form-check! What do you think? Last four sets with 24kg of today’s „Simple & Sinister“ practice. No idea what I am talking about? Get the…”

More feedback is always welcome!
 

offwidth

Level 9 Valued Member
Looking good.
I'm no expert Tobi, but what I aim for is timing. By that I mean the hip snap happens at the same time the bell is at the top of the arc. (I don't know if that is correct or not...) Your hip snap is really crisp, but looks like the bell is lagging behind a bit.
The bell does look really light for you as well..
Good work my friend.

Oh yeah one other comment... the music... :)
 

Tobias Wissmueller

Level 6 Valued Member
Looking good.
I'm no expert Tobi, but what I aim for is timing. By that I mean the hip snap happens at the same time the bell is at the top of the arc. (I don't know if that is correct or not...) Your hip snap is really crisp, but looks like the bell is lagging behind a bit.

Interesting, I have always thought it is supposed to be lagging behind, but I am not sure ...

The bell does look really light for you as well..

Still need some time with it to make it more easy. I mean the rest between sets is still long to get the HR and breathing down. Whole swing session takes around 20 minutes. Long way to go for EMOM with a reasonable HR on a daily basis.

Good work my friend.

Thanks a lot, Brian!

Oh yeah one other comment... the music... :)

Was the first time I was adding music to my vids. Am so proud. Need to find a better source with more variety though. This was some standard track that came with the movie-cutting software on my phone.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
I agree the bell looks light. Need some more resistance.

My other observation would be -- need more abdominal contraction at the top of the swing. TIGHT! I think that is part of what is throwing your timing off just a bit. Zip it up and you'll get better force transfer.

Other than that, looks great!!
 

Tobias Wissmueller

Level 6 Valued Member
I agree the bell looks light. Need some more resistance.

My other observation would be -- need more abdominal contraction at the top of the swing. TIGHT! I think that is part of what is throwing your timing off just a bit. Zip it up and you'll get better force transfer.

Other than that, looks great!!

Thanks a lot, @Anna C! How much is more on a scale from 1 to 10? Now I would say I am at 3 or 4.

What is the effect on my timing by tensing my abs more on top of the swing? Longer plank, delaying the hinge and playing chicken with the bell?
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
How much is more on a scale from 1 to 10? Now I would say I am at 3 or 4.

The answer is always, "more abs" ;) 10 would be great. It's one of those things you should seek to maximize for a long time. Then, eventually, experiment with easing up a little.

What is the effect on my timing by tensing my abs more on top of the swing? Longer plank, delaying the hinge and playing chicken with the bell?

Yes to all of these, but what I'm thinking is that it will affect the upswing. Power projection in the swing is hips --> torso/shoulders --> arms/bell. If your torso isn't a rigid board while your hips are moving forward, the power transfer is inefficient.

So just to add to the original comment, it's not just contracting the abs AT the top, it's contracting them during the upswing and as you are coming into the rigid plank with your whole body tense.
 

Tobias Wissmueller

Level 6 Valued Member
The answer is always, "more abs" ;) 10 would be great. It's one of those things you should seek to maximize for a long time. Then, eventually, experiment with easing up a little.



Yes to all of these, but what I'm thinking is that it will affect the upswing. Power projection in the swing is hips --> torso/shoulders --> arms/bell. If your torso isn't a rigid board while your hips are moving forward, the power transfer is inefficient.

So just to add to the original comment, it's not just contracting the abs AT the top, it's contracting them during the upswing and as you are coming into the rigid plank with your whole body tense.

@Anna C

Ok, thanks, I think I almost got it. Just one more thing that is not quite clear if you don't mind.

In what phase do you release the tension of the abs, e.g. after the bell reaches the top and starts to fall again until shortly before the lowest point, the hike pass?

Or do you keep the tension of the abs throughout the whole movement, but you just change the intensity?
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
keep the tension of the abs throughout the whole movement, but you just change the intensity?

That. Definitely some tension throughout the set. I just did some experimenting and I would say on a scale of 1-10 as you mentioned, it will be 7 at the bottom of the swing, 7 increasing to 10 as you move from hinge to plank, hold the 10 at the top, relax to a 4 or 5 as you're hinging as you move to the bottom of the swing but immediately tighten at the bottom back to a 7, zip up to a 10 as you generate power for the upswing... etc.

For most people that would be WAY overthinking it... but I know that you tend to learn that way (as do I), so hopefully that helps. :)
 

Tobias Wissmueller

Level 6 Valued Member
That. Definitely some tension throughout the set. I just did some experimenting and I would say on a scale of 1-10 as you mentioned, it will be 7 at the bottom of the swing, 7 increasing to 10 as you move from hinge to plank, hold the 10 at the top, relax to a 4 or 5 as you're hinging as you move to the bottom of the swing but immediately tighten at the bottom back to a 7, zip up to a 10 as you generate power for the upswing... etc.

Now its clear! Thank you very much!

What came to my mind was @Pavel Macek 's explanation of the swing as a 4-part movement that can at the end of this post.

Phase 1: wait in vertical plank, lower arms
Phase 2: hinge back as far as possible
Phase 3: lockout
Phase 4: bell flies up

Now, putting everything together and adding gluteus tension and breathing as well:
PhaseAb TensionGluteus TensionBreathing
1105inhale
250inhale
31010sharp exhale ("tsaaa")
4107exhale
Makes sense?

For most people that would be WAY overthinking it... but I know that you tend to learn that way (as do I), so hopefully that helps. :)

You already know me very well Anna! (y)

[/tr]
 
Last edited:

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
@Steve Freides Any idea why in my post above it is adding this huge blank space above the table?
It's been a while since I made a table in a post here, but I remember it being very particular about white space. I'll see if I can figure it out.

Part of it, I suspect, is the way you've formatted your video link. Do you mind the usual way, which shows a preview and allows it to be played in the forum window?

-S-
 

Tobias Wissmueller

Level 6 Valued Member
It's been a while since I made a table in a post here, but I remember it being very particular about white space. I'll see if I can figure it out.

Part of it, I suspect, is the way you've formatted your video link. Do you mind the usual way, which shows a preview and allows it to be played in the forum window?

-S-
Steve, I have checked the white spaces, but could not find any culprits ... The video is moved, but it did not help. Anyways, not that important, the message of the post is what counts :) Thanks for your help!
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Alright, @Tobias Wissmueller, have a look here

BB Codes | StrongFirst - Forum for Strength

and also at the example in the welcome section, the sticky for acronyms. Be sure to use the BB code editor.

I don't think you can do what you want, which is table "headers" down the side. It's pretty limited in what it will do, actually.

I don't think your video URL is the issue.

-S-
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Top Bottom