One handed swings - form

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
It doesn't look unsafe but there are some things you could improve.

Bare feet, socks only, or shoes with flat, thin soles like Converse AllStars are best for this (and a lot of other exercise, too).

Focus on achieving a plank position, but vertical of course, at the top - be sure you lock your knees.

Focus on loading your hips on the backswing and allowing that load to provide the "spring" to bring you back to standing upright.

-S-
 

Seanpero

Level 1 Valued Member
I don’t do kB deadlift, I’m working the Q&D PROTOCOL after reading pavel book, overall I’m new to kB
(I’m 21 y.o pro mma fighter)
 

Seanpero

Level 1 Valued Member
I’m curren
It doesn't look unsafe but there are some things you could improve.

Bare feet, socks only, or shoes with flat, thin soles like Converse AllStars are best for this (and a lot of other exercise, too).

Focus on achieving a plank position, but vertical of course, at the top - be sure you lock your knees.

Focus on loading your hips on the backswing and allowing that load to provide the "spring" to bring you back to standing upright.

-S-
I’m currently recovering from acl surgery so I can’t lock my right knee....
About loading my hips on the way down I didn’t really understand how, btw is my neck positioning okay? I see it swinging to much in the video
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
You look very athletic, @Seanpero ! I have no doubt you'll be great at swings once you get a feel for it.

I think your neck position is OK but focus on standing tall at the top of the swing. That will smooth a lot of things out.
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Since you are recovering from ACL Surgery I will assume you have cleared swings and any activities through your Dr. and Physical Therapist?

And since you are recovering from ACL surgery it would be a great idea to set the foundation for your hinge with the KB deadlift instead of skipping ahead to swings—especially since you lack full extension on the post-surgical knee.
Lacking full extension will create compensations in your swing and it would be best to wait till you have full extension and are cleared to swing by your Dr. and Physical Therapist.

Q&D is for the Advanced Minimalist—coming back from ACL surgery and not having experience with KBs makes Q&D the wrong choice IMO.

Obviously you are motivated to get back to where you used to be and beyond but please practice some patience and work with your Physical Therapist.
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
Everyone gave great pointers.. If I may, I'd definitely like to stress a few things that are most important and I'll do my best to speak in a language you may understand better..

Be patient since you are hurt.. The KB deadlift is a solid fundamental lift which will make sure you have more power and stability in your swings..

Think of it this way, you wouldn't make much progress trying to throw a jab-cross-low kick shoot combo if your stance is not so solid correct?

Working with a physio as well will ensure you are fully recovered and performing optimally..

I will also second what @Brett Jones mentioned that Q and D is not a wise choice at the moment..

Dialing back to a strong KB deadlift, then moving up to S and S eventually will actually do you a lot of good.

Think about this: getting to a level where you are doing a "basic" lift and program with a 48kg is definitely more advanced :)

Let us know if you have any further questions.
 

Seanpero

Level 1 Valued Member
You look very athletic, @Seanpero ! I have no doubt you'll be great at swings once you get a feel for it.

I think your neck position is OK but focus on standing tall at the top of the swing. That will smooth a lot of things out.
Thank you very much Anna!! I’ll try focusing more on being tall at the top and see how it’s going🙏🙏
 

Seanpero

Level 1 Valued Member
Since you are recovering from ACL Surgery I will assume you have cleared swings and any activities through your Dr. and Physical Therapist?

And since you are recovering from ACL surgery it would be a great idea to set the foundation for your hinge with the KB deadlift instead of skipping ahead to swings—especially since you lack full extension on the post-surgical knee.
Lacking full extension will create compensations in your swing and it would be best to wait till you have full extension and are cleared to swing by your Dr. and Physical Therapist.

Q&D is for the Advanced Minimalist—coming back from ACL surgery and not having experience with KBs makes Q&D the wrong choice IMO.

Obviously you are motivated to get back to where you used to be and beyond but please practice some patience and work with your Physical Therapist.
Thank you very much ye I felt it might be too quick to start here but this is the only protocol I learned after reading Pavels book😅
I don’t really know the kB deadlift I’ll try reading about it .
Would you plz suggest me a protocol for the kB deadlift and building foundation?
I just finished 4 weeks of q&d as we are at panda mic and I can’t always get a gym for kettlebells so a lot of power push ups.
 

Seanpero

Level 1 Valued Member
Everyone gave great pointers.. If I may, I'd definitely like to stress a few things that are most important and I'll do my best to speak in a language you may understand better..

Be patient since you are hurt.. The KB deadlift is a solid fundamental lift which will make sure you have more power and stability in your swings..

Think of it this way, you wouldn't make much progress trying to throw a jab-cross-low kick shoot combo if your stance is not so solid correct?

Working with a physio as well will ensure you are fully recovered and performing optimally..

I will also second what @Brett Jones mentioned that Q and D is not a wise choice at the moment..

Dialing back to a strong KB deadlift, then moving up to S and S eventually will actually do you a lot of good.

Think about this: getting to a level where you are doing a "basic" lift and program with a 48kg is definitely more advanced :)

Let us know if you have any further questions.
Yep I understand and I agree with you totally I’m still new to everything so I guess I did some mistakes so I try posting as much as I can of forums so I can get genuine advice and criticize to change for the good.
I’ll now look for a good kB deadlift protocol and alternative so I can work even when gyms are not open I’ll do it for 6 weeks
Then I’ll move for the highly suggest s s protocol and do again 6 weeks
By the time 12 weeks are done I’ll be back training my sport professionally and I’ll add the q&d as a minimalist protocol before sessions
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
Please check with your Physical Therapist and/or Dr for any program or exercise direction.
 

Seanpero

Level 1 Valued Member
Of
Please check with your Physical Therapist and/or Dr for any program or exercise direction.
course I’m doing most of my training at physiotherapy as we wanna get back to fight shape other then just rehabbing right now, I have been doing squats for like 4 months now and doing 4 sets of 90-100 kg 10 reps each time, we wanted to add a more specific protocol so I came up with pavels q&d and I felt good adding it I feel faster while drilling specifics too.
About the leg full extension, it might never come back it is just how it is....
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
If you Physical Therapist is having you squat that heavy then you should be able to speak to them about your Kettlebell routine.
Keep pursuing the knee extension and prioritize that.
You are under the care of healthcare providers and you need to work with them.
 
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