Form check - S&S swings

Discussion in 'Kettlebell' started by KimoSabe, Nov 29, 2019.

  1. KimoSabe

    KimoSabe My Third Post

    Hi all,

    I've just started with S&S and I want to make sure my form is correct before advancing to 1H or to a heavier weight.

    Here I'm swinging 12 kg because 16 seemed a bit too much to do explosively, as I'm fairly detrained. This is the last set.

    Brief training background: used to do strength training, some bests include 120x3 dead, BW front squat for reps, 50x1 press, 25x4 48kg kettlebell swings, 10 pullups. That was 3 years ago, and due to more focus first on martial arts, and then on yoga, I've neglected strength. Now I want to build it back up and I got 12, 16 and 20 kg kettlebells for cheap, bought S&S and started getting back to where I once was while maintaining my yoga practice.

    All feedback much appreciated! :)
  2. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    Form looks great, @KimoSabe ! Setup, hinge, plank, timing, breathing, shoulders, all looks good to me.

    As you move up in weight, focus on loading the hinge... sit back or bend the knees just a bit more, feel the hamstrings, quads, and glutes all loaded at the bottom of the swing ready to "jump" into the standing plank providing the power to move the bell.
    Discipulus likes this.
  3. KimoSabe

    KimoSabe My Third Post

    Thank you Anna, will do! :)
    Anna C likes this.
  4. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @KimoSabe, welcome to the StrongFirst forum.

  5. Bauer

    Bauer More than 500 posts

    Hej @KimoSabe Be careful when parkig the bell that way. Maybe park the bell on a towel or so in front of you and put it down directly. Otherwise you are placing unnecessary stress on you lower back.

    Your hips/posterior chain seem pretty mobile and coordinated. And the overall impression is really good, I think :)

    You still might want to experiment with different swing types (minor variations). Which stance/knee bend/grip/timing feels more powerful/stable/in control?

    I have found a bit more knee bend to be helpful:
    An Explanation of the Athletic Hip Hinge | StrongFirst

    Some good examples of more knee bend:
    Personally I like to make a game out of hinging really late but really quick. This makes the swings way more powerful, which is more important for heavier weights.

    And some additional work on the plank and power breathing might also serve you well. All of this will get better with practice over time. You will get stronger and more skilled. You will then be able to produce more power.

    It is usually advised to practice one-hand swings only after having mastered the two-hand version, but I have found one-hand swings to be easier and safer to learn (escpecially with respect to timing and the plank). According to Mark Reifkind taller people or people with lower back issues sometimes respond better to the 1H version.
    Last edited: Dec 3, 2019
    WxHerk, KimoSabe and Anna C like this.
  6. Stefan Olsson

    Stefan Olsson More than 500 posts

    Im (relatively) tall (185cm) with a herniated disc diagnosed 2 years back. This might apply to me? Do you have a link or perhaps @Rif can chime in?
  7. Bauer

    Bauer More than 500 posts

    I think it was on the second DVD of Mastering the Hardstyle Swing.
    Stefan Olsson likes this.
  8. KimoSabe

    KimoSabe My Third Post

    @Bauer , thank you very much for the tips!

    Since @Anna C 's and yours' feedback I've changed my swing technique to more knee bend, but still keeping the shins almost vertical Now my swing looks identical to my broad jump "loaded" position with the feet spread a bit wider - and I can certainly generate more power (not that I need it with a 12 kg bell, but I'm sure it will come in handy in the future).

    Focusing on "playing catch" with the bell is also one of the cues I focus on the most - it really does help.

    As for the 1H version, I can do it, but I'm taking my sweet time as far as progress goes, at least in the beginning. The plan is to do a December "steady-state" cycle with 12 kg, then progress to 16 in 2020 2H first and then 1H. After that, normal S&S progress as laid out in the book. I should be able to handle the Beast in about 5 years (following my own advice about becoming a beast :)).
    Bauer likes this.

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