Hey everyone, my name is Luke. I just got S&S yesterday and really want to be in this kettlebell game for the long haul, as such, I really want my form to be as good as possible before I even pick up a Kettlebell (and I'm waiting for my rubber flooring to arrive in the mail
). Anyways, I will be posting videos of myself regularly and would LOVE your feedback!
I'm trying to "fail faster" so that I can improve faster. Thanks for your help!
Here are four drill or focal points that helped me a lot to get the swing "right" (work in progress).
a) Power breathing and planking.
Often rearing its head in overhead movements and/or general fatigue, rib flare robs the individual of strength. Thus, rib flare must always be corrected.
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And have a look at the way
@Brett Jones sets up for his wings (power breathing)
Prescription: Try to to get a tight plank by power breathing, again and again throughout the day. Shake it off inbetween "reps"! At first this might make you sore or tight. This kind of explosive breathing is very important for proper swing mechanics and posture at the top.
b) Touch the Wall Hinges
Have a look at Mr. Dan John introducing this drill. You stand tall, and reach back with you butt until you touch the wall. Increase the distance. Ti will teach you how to hinge back.
Also check this vid and the dowel drill:
Prescription: To touch the wall hinges again and again. Play with tempo. Do some slow and controlled and then do some, where you drop back very quickly and bounce back again to the plank position, especially with a dowel on the back.
c) Vertical Jumps
Do a couple of vertical jumps. 1-3 at a time, and film yourself. This will teach you a couple of things: First of all you might find your proper foot positioning after a couple of jumps. And you will find that you will bend your knees more, which might be important for proper mechanics, especially with heavier bells.
Please read this article on more knee bend:
The athletic hip hinge is without a doubt the biggest bang for the buck you can get in the athletic world: strength, power, resilience, health, corrective.
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And this one, too, this time on foot placement:
Here's how to individualize foot position for symmetrical stance exercises like swings and squats using the lock and rock and some knowledge of our anatomy.
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d) Waiting in the swing
Further, a swing consists of waiting in a strong plank, interrupted by a quick hinge, only to return as quickly as possible to a strong plank. Ideally, wou wait until the bell forces your body to yield. You are hinging back before the bell "hits" your body. This will be more critical with a heavier bell, so start practicing with at least a 16 kg
When you keep the arms close to the body (the forearms connected to your hip) you will transmit the power of the hinge directly to the arms. Therefore, you will not need to lift the arms actively.
Practice the three drills mentioned above. And once you are practicing with bells, please refer to this article by
@Pavel Macek and the four-count swing, wich will help you with integrating the drill into your swings.
Thoughts, tips, and tricks from my training through the space in-between Simple and Sinister. Aspects of S&S are often overlooked that are key to progress.
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EN: http://www.strongfirst.com/solid-simple-sinister/ CZ: http://www.strongfirst.cz
youtu.be