I'd appreciate your feedback on the swing.

Taizo

Level 1 Valued Member
This is my first post.
I would like to correct my swing and would appreciate some good advice.
There are two things I would like to correct.
The first is about lumbar spine extension. I feel lumbar spine extension twice during the swing. One is in the top position and the other is when I swing forward from the deepest hinge.
Secondly, I feel the lumbar strain as I move from the top position to the deepest hinge.

My experience with kettlebells is that I took the Strong First Kettlebell Course last year in Tokyo. Now I am taking the Strong First kettlebell fundamentals on line.

A video of my swing is shown below.
Please give me some advice.

SWING 16KG

SWING24KG
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
Kombawa taizo-san

Apart from what @Brett Jones mentioned, I would also allow just a little more knee bend or squat your hinge a little.. think you're about to jump.. so work on these two suggestions first then send another vid and we'll see what's the next step
 

taikei

Level 6 Valued Member
Certified Instructor
Exhaling a little bit too late.
Let the exhalation take place when kettlebell is at the height of pelvis level. That’s when you need power the most.
Overall beautiful.
 

Taizo

Level 1 Valued Member
Dear Brett,

Thank you for your very useful advice.
It took me a day to read the information you provided and another day to incorporate it into my movements.
After adjusting my sails and swinging, my lower back problems went away at once, the discomfort around L4 and L5 is gone, and I'm happy to say that I've been able to get a lot more out of it. I tried swinging with the 32KG, which I usually use for deadlifts, and I was able to swing without any discomfort in my lower back. I am very surprised. The idea of adjusting my sails has changed my way of thinking as well as the kettlebell. I am very grateful for it. I will post a video after the adjustment. Please check it out.


Taizo,
Overall your swing looks good.
Let's start with one suggestion:
An adjustment to your stance to allow your feet to turn out a bit:
Adjust Your Sails (and Your Stance) with the Lock and Rock | StrongFirst
 

Taizo

Level 1 Valued Member
Dear Steve,

Thanks for the greeting.
I am very grateful for the useful information.
To tell you the truth, I was a little hesitant to post this time. I was embarrassed to have my swing seen by others. But now I'm glad I posted it.


@Taizo , welcome to the StrongFirst forum.

-S-
 

Taizo

Level 1 Valued Member
Konnichiwa Mark-san

Thanks for the useful advice. After adjusting the external rotation angle of the hip joint, I tried to deepen the hinge. Before the adjustment, I felt some discomfort in my lower back when I tried to deepen the hip hinge, but after the adjustment, I think I was able to deepen the hinge without any discomfort. I've posted a new video after practicing with your advice. Please take a look.


Kombawa taizo-san

Apart from what @Brett Jones mentioned, I would also allow just a little more knee bend or squat your hinge a little.. think you're about to jump.. so work on these two suggestions first then send another vid and we'll see what's the next step
 

Taizo

Level 1 Valued Member
Dear Taikei,

Thanks for the useful advice. I practiced the timing of the exhalation. I tried to time the exhalation to coincide with the timing of the hinge being deepest and swinging forward. When I had good timing, the kettlebell felt lighter, not to mention no discomfort in my lower back. I will practice more as the timing of the exhalation is still a little late in the movement. I'll post a post-practice video incorporating your advice. Please take a look.


Exhaling a little bit too late.
Let the exhalation take place when kettlebell is at the height of pelvis level. That’s when you need power the most.
Overall beautiful.
 

Taizo

Level 1 Valued Member
I took a day to understand the advice I received and a day to adjust my swing to incorporate it into my movements.
The first thing I did was adjust my sails. I contracted my gluteus maximus in the standing position and looked for a hip external rotation angle that would not cause discomfort in my knees and ankles.
Next, I tried to deepen the hip hinge. Before adjusting my own sails, I couldn't try to deepen them because of the discomfort in my spine, but I was able to try. I think more practice about hip hinge.
The third thing I did was to try to adjust the timing of the exhalation. When the timing of the exhalation matched the timing of the hinge swung forward from its deepest point, the kettlebell felt lighter. I still tend to delay the timing of the exhalation, so I think more practice is needed here as well.
Thanks to your advice, I no longer feel discomfort in my spine. I also challenged my swing with the 32KG, which I usually only use for deadlifts, and I was able to do it without any discomfort. I can now do a 24KG military press with an adjusted stance. I'm very surprised. I can now swing without any discomfort in my spine or lumbar area and I am most happy about that.

SWING 24KG(after adjusting)

SWING32KG(after adjusting)
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
A bit better.. appreciate that you applied the suggestions immediately..

Work on really digging your feet to the ground. As you approach lockout, that will add more power..

Keep asking questions and keep applying the recommendations.. you're on the right path

Gambatte
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Taizo
Excellent and I am very glad the suggestion helped.

Enjoy the float at the top and try to have a bit straighter arms at the top.
You are off to a very good start.
 

taikei

Level 6 Valued Member
Certified Instructor
Yes, let the same breathing rhythm adapt to your body mechanism.
呼吸パターンが自分に見合ったものになって定着させると背部の違和感は拭えますよ。
 

Taizo

Level 1 Valued Member
A bit better.. appreciate that you applied the suggestions immediately..

Work on really digging your feet to the ground. As you approach lockout, that will add more power..

Keep asking questions and keep applying the recommendations.. you're on the right path

Gambatte
Thank you for the new advice. I'll try to be aware of the foot stomping.
I will practice more and more.
I will post when I get the movement.

Arigatou gozaimasu
 

Taizo

Level 1 Valued Member
Taizo
Excellent and I am very glad the suggestion helped.

Enjoy the float at the top and try to have a bit straighter arms at the top.
You are off to a very good start.

Thanks for the advice. It seems that I was only paying attention to my uncomfortable spine.
I will try to pay attention to the upper body, especially Latissimus dorsi.
 

Taizo

Level 1 Valued Member
Yes, let the same breathing rhythm adapt to your body mechanism.
呼吸パターンが自分に見合ったものになって定着させると背部の違和感は拭えますよ。
Thank you for your advice. I was trying to match the breath to the movement, but I'll try to match the movement to the breath. I'm not out of my old habit yet, but I'll keep practicing so that I can learn it.
ご助言ありがとうございます。動作に呼吸を合わせるようにしていましたが、呼吸に動作を合わせるようにしてみます。まだ、前の習慣が抜けませんが習得できるように練習を重ねます。
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Dear Steve,

Thanks for the greeting.
I am very grateful for the useful information.
To tell you the truth, I was a little hesitant to post this time. I was embarrassed to have my swing seen by others. But now I'm glad I posted it.
May others follow your example.

-S-
 
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