I’m currently recovering from acl surgery so I can’t lock my right knee....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.
Thank you very much Anna!! I’ll try focusing more on being tall at the top and see how it’s going
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 bookSince 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.
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.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.
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.Please check with your Physical Therapist and/or Dr for any program or exercise direction.