Reventio007
Level 2 Valued Member
@Pavel Macek and others
My back is now hurting a little as I try to figure it out, and I have discovered that I have a few things misunderstood.
In order to clarify, can you guys please shed light on:
1. The swing has four parts/steps, namely
a. Hike
b. Upswing/Hip Extension
c. Vertical Plank
d. Downswing
Is this correct?
Q: when do I contract, when do i relax?
What muscles do I relax/contract, and at which steps?
2. How tense at the full hip extension should the glutes be? Maximally tensing it causes the pelvis to be tilted towards 5-4 oclock... Or the pelvis gets closer to the navel(as I've read somewhere i forgot)?? Is that the correct hip extension for the swing?? Or maximally contracting the glutes, but the pelvis should just be at vertical/6 oclock?? I've seen at the video above that the glutes must contract, but the abs must also counteract the "punch" to prevent leaning back.
How do I fix this part? As I feel that once I got conscious of this step... My back feels like it turns into a small C instead of a complete vertical plank or stand tall.
3. In all the sfg videos, the person who swings will always have a forward and backward movement of the knees, but the literature advises against the knees moving? What to do about this?
Edit: I do feel the need to be extremely conscious of the "forearm to ribs" before hinging. I think this breaks my form.
Thank you guys.
My back is now hurting a little as I try to figure it out, and I have discovered that I have a few things misunderstood.
In order to clarify, can you guys please shed light on:
1. The swing has four parts/steps, namely
a. Hike
b. Upswing/Hip Extension
c. Vertical Plank
d. Downswing
Is this correct?
Q: when do I contract, when do i relax?
What muscles do I relax/contract, and at which steps?
2. How tense at the full hip extension should the glutes be? Maximally tensing it causes the pelvis to be tilted towards 5-4 oclock... Or the pelvis gets closer to the navel(as I've read somewhere i forgot)?? Is that the correct hip extension for the swing?? Or maximally contracting the glutes, but the pelvis should just be at vertical/6 oclock?? I've seen at the video above that the glutes must contract, but the abs must also counteract the "punch" to prevent leaning back.
How do I fix this part? As I feel that once I got conscious of this step... My back feels like it turns into a small C instead of a complete vertical plank or stand tall.
3. In all the sfg videos, the person who swings will always have a forward and backward movement of the knees, but the literature advises against the knees moving? What to do about this?
Edit: I do feel the need to be extremely conscious of the "forearm to ribs" before hinging. I think this breaks my form.
Thank you guys.