Review Swing review request

Discussion in 'Kettlebell' started by nish1013, Nov 12, 2019.

  1. nish1013

    nish1013 Double-Digit Post Count

    (y) Power to all of you

    Could you please provide a feedback on my swing ? Thank you

     
  2. Bauer

    Bauer More than 500 posts

    Looking pretty good to me.

    The timing is on point.

    Two things that you might want to work on:

    1. Hollow body or fighter stance at the top. You seem to be leaning back a bit from the lower back. I have found this article to be helpful:
    How to Avoid Injury and Maximize Strength by Correcting Rib Flare | StrongFirst
    Maybe do a couple of power breathing hiss hiss hiss hiss per day to get a feel for the positioning.

    2. Posterior Chain mobility, especially hamstrings. Your hinge could probably be deeper and you lower back looks somewhat rounded in your setup.
    I would recommend reading Relax into Stretch (and watching the video of it - I think it should be on amazon). Personally I have used the standing good morning stretch with a kb behind me (from Flexible Steel) and then did some contract-relax in this setup, combined with some prying movements here and there (usually 3 sets, 3x per week). I would often follow this with 2-3 light deadlifts (12-16 kg) in the newfound ROM.
     
    Last edited: Nov 12, 2019
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  3. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor

    A slightly deeper hinge and allow the knees to track the toes would make it better but definitely a good starting point
     
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  4. nish1013

    nish1013 Double-Digit Post Count

    @Mark Limbaga @Bauer thank you. ‘Deeper hinge’ how to achieve this ? Is it by bending knees little bit more ?
     
  5. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor


    yes exactly
     
  6. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    @nish1013, looks pretty good but I would say 1) get tighter, from your setup and on through the set, and 2) don't try to push the bell directly with your hips; the force transfer should be mostly indirect; i.e. ideally your hip and knee extension transfers up through your moving torso to your shoulders, arms, and the bell, and that's what makes it go forward, not a direct push from hips to forearms.
     
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  7. Bauer

    Bauer More than 500 posts

    That's a really good point. The description of swings along the lines of "power from the hips" and "projecting force forward" was pretty misleading for me because it led to a disintegration of my hip movement if that makes sense.
     
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  8. nish1013

    nish1013 Double-Digit Post Count

    @Anna C wow! I have been trying swings since 2013 , this is the first time I hear this golden rule “don't try to push the bell directly with your hips” thank you very much. I have been always trying push from my hips !

    I tried this variation without using hike , does it looks any better ?
     
  9. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    Yeah, those look great! Add even more power and get that bell popping up to chest height... I know you have it in you. :)
     
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