Overwhelmed by technical aspects of the swing

Dean

More than Five Posts
Hello,

One thing I struggle with in practising kettlebell swings is attempting to focus on the many nuances of correct technique at the same time. Each rep is over very quickly and it's difficult to "out think a ballistic".

Any tips on a practical way to address this? I find that it's hard to focus on anything more than two things at a time myself - is it best to get one or two fundamentals right and then to try gradually to extend one's attention to other aspects of technique?

Any thoughts would be appreciated.

Thanks
Dean
 

Nacho

Triple-Digit Post Count
I think its important to separate the set up from the swing itself, Its easy to have more check points on the set up as you obviously have "more time". And the proper set up is important and might fix some of the swing errors as well. Hinge back, grab the bell, square the shoulders, contract the lat.... Then have 1 "swing thought" during the swing itself. I`m a golfer and I think the routine of the golf swing is very similar.
 

John Locke

Double-Digit Post Count
I'm having the same problem and as I had back problems in the past I have to be very careful and still working on it.
All I can say is that I'm trying to fix only one or max two aspect at a time, otherwise while fixing one thing I ruin some other one that was correct before.

Also, I test dry (weightless) with slow movements and then test fast reps only with very light weights (6-12 kg).
I have to resist using more weight as it counterproductive - tipically overextendig my back and leaning back because I cannot plank properly.
Hope this can help.
 

conor78

More than 500 posts
Certified Instructor
Agree that you will get there quicker with another pair of eyes on it either via video or an SFG coach.
Can be useful to play around with intensity on swings dialling down and up from 1- 10.If I want to focus on a particular element, say the depth of the hinge I will drop my intensity for a few sets, work in it and then re apply. With an SFG the regression/corrective exercises will be effective in breaking the swing down. Dan John talks about it somewhere that you have to feel your way through a ballistic. With grinds I find it easier to run mental checklists before and during the lift.
If in doubt revisit the Kettlebell DL either for a block of time or build into your warm up.
 

Pasibrzuch

Double-Digit Post Count
maybe some assistance work would work?
E.g. my biggest problem with swing was lat engagement. I couldn't feel it and the weight was pulling me forward. 3x5 of single-legged deadlifts (BW, ispilateral, contralateral) as a warm-up solves it.
Another example: when I got my 40kg I spend one month doing 2H dead stop swings and the other month doing 1H dead stop swings instead of regular ones. Only after such an introduction I was able to swing the 40k decently.

Other drills that you might find helpful are: hike-swing, deadlift, 1H deadlift, hip-hinge with bands, hip-hinge with a wall behind you, tensing in the set-up. Research the SF blog, tons of helpful info there.

The gist is: find what you are lacking and warm-up/substitute with the drill that focuses on strengthening your weak links.
 

kennycro@@aol.com

> 1k Posts
attempting to focus on the many nuances of correct technique at the same time.
I find that it's hard to focus on anything more than two things at a time myself - is it best to get one or two fundamentals right and then to try gradually to extend one's attention to other aspects of technique?
Kettlebell Swings

One of the beauties of this movement is that it is a fairly easy and simple movement to learn.

You issue, as you stated is correct. You are trying to focus on too many things at one time.

As the saying goes, "If you chase two rabbits at the same time, you will lose both o f them."

You need to only focus on one thing at at time.

As the saying goes, "If you chase two rabbits at the same time you will lose both of them".

Focus on one aspect of the swing at a time. Don't overthink it.
 

Anna C

> 6k Posts
Elite Certified Instructor
If in doubt revisit the Kettlebell DL either for a block of time or build into your warm up.
This. The kettlebell deadlift is the way to pattern your movement from hinge to plank. The arms are a minor addition. If you want to work on patterning the arms too, just do a a few slow-motion swings without the kettlebell before each set.

But it is a continuous quest... sort of like herding cats sometimes... you get one thing nailed down and another one gets away from you. It's why we say it's a practice, not a workout. Enjoy the journey, and compliment yourself on wherever you made progress each day!

you will get there quicker with another pair of eyes on it either via video or an SFG coach.
And this, too. There are tons of online SFG instructor/coaches out there that would really appreciate the work right now. Let us know if you want help finding one.
 

Eric Addis

Double-Digit Post Count
Certified Instructor
One thing I struggle with in practicing kettlebell swings is attempting to focus on the many nuances of correct technique at the same time. Each rep is over very quickly and it's difficult to "out think a ballistic".
+1 To working the KB deadlift. This gets glossed over too often by most.

In addition to KB deadlift practice, power swings sound like the ticket here. You can perform a single rep of a swing, then have a moment to think about what needs attention before the next rep.
 

Adachi

More than Five Posts
After making my own videos and critiquing them for myself as well as posting them here for review, I was able to start to improve my form one variable at a time.

And single rep and two rep sets helped a lot with slowing things down ( at most, five in a row, to test) , so that I could think nope clearly about what was going on during the swing.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
The kettlebell deadlift is the way to pattern your movement from hinge to plank.
This. Deadlift your kettlebell. Post videos of you deadlifting your kettlebell. Learn from deadlifting your kettlebell.

-S-
 

Dasho

Triple-Digit Post Count
Make sure your kettlebell is actually heavy enough (within reason). When you're forced to use your reflexive strength, you'll find that there's less you need to (or have the chance to) actively think about.
 
Top Bottom