Kettlebell Heavy swing form check

[Bret S.]

So I've been doing A+A 2H swings with the beast for sets of 7 reps. This seems to work pretty well getting my heart rate up to 120 to 132 bpm (MAF is 121). My concern is that going heavy enough to facilitate a nice training zone may be compromising my form.

I have struggled with lower back stuff forever. Swinging heavy is not a problem but I would like to sink in a little deeper at the bottom. Also I've been working on holding off on the knee bend longer, it just gets a little dicey with the back thing. Anyway it feels a bit tentative and I'm trying to build more power and comfort into the move without grooving in any bad habits.

 

[Gravytrain]

im no expert but looks pretty darn good to me.

FWIW, I recently had some cervical disc issues (too many strangles in grappling) and I received spinal decompression with a HILL DT machine. Im cured.

I was a skeptic but it was literally magic. They do lower back as well. Apparently this machine is far advanced compared to the older VAX D machines. They're pretty rare.

I dont know your issues, but I throw it out there for you and anyone else who may be in need of help.

 

[Anna C]

Great swings! I love to see people swinging the beast. I think we all have it in us. And it's great work to do.

Reps 3, 4, and 5 look perfect to me.

Reps 1, 2, and 7 you loosen the legs (although you don't actually break at the knees) as you're coming out of the plank. I'd just suggest holding the "tight plank!" for another fraction of a second.

Rep 6 you scoop the knees forward a bit on the upswing -- not a big deal and it's very slight, but can become habitual and more pronounced if not checked, so something to look out for.

On the initial hike your hips slide up a bit -- probably fine, but you might try a starting position with hips just a bit higher and see how that works.

Nice work!

 

[Bret S.]

@piratebum
Wow, cured is a strong word when it comes to back issues, I've never heard of the treatment you mentioned. Thanks for the heads up as I'll definitely be looking at it..

@Anna C
I was hoping you would ring in as you always have insightful comments on technique. I'll work on the things you mentioned. I felt like something was going on but could not quite figure it out.

Now that I look at the video again I see what you mean. Perhaps playing it in slow motion would help me to see the things you see. You definitely have a sharp eye for details and I appreciate the feedback. It's exactly what I was looking for.