Old Forum Year over Year Kettlebell Form Check

[Ronin135]

I was looking back through my old form check videos and realized I've been swinging for a year now. So, I thought I'd share my first and latest videos to get some feedback from the SF community.

I've been swinging on and off over the past year and was able to deadlift a 375lbs PR without any real strength work. Now my goal is to deadlift 405 by the end of the year. I'm using S&S as a park bench program before I switch over to a bus bench program. I also just read Intervention to help get my mind/training straight.

I'm open to any suggestions or feedback you all might have!

 

August 2013

https://www.youtube.com/watch?v=3P7U7Jbpqu8&index=20&list=UUlxD9-4Jo2mNWOtxJMBiVEQ

https://www.youtube.com/watch?v=hI6ewMMAijo&list=UUlxD9-4Jo2mNWOtxJMBiVEQ&index=19

August 2014

https://www.youtube.com/watch?v=aGtMJU9HwMs&list=UUlxD9-4Jo2mNWOtxJMBiVEQ

https://www.youtube.com/watch?v=pgnW8ZW4X2A&index=2&list=UUlxD9-4Jo2mNWOtxJMBiVEQ

 

[Steve Freides]

Nice work - lots more hip involvement in your "anniversary" videos, and that's what the focus should be.  Your swings weren't bad to start with but they got much better.

-S-

 

[Brett Jones]

Ronin,

There is a lot of "lean back" in your finish

If you were to stand "perfectly" straight with a straight line from ear to ankle - that should be your finish for the swing - your shoulders end up behind your hips

If you were finishing perfectly straight and there was a sheet of glass behind you (2" behind you) then would never hit the glass.

More push down straight into the ground instead of pulling up with the lower back and more abs at the finish to prevent the lumbar extension

 

[Patrick O]

Nice work, Ronin! I just finished reading a section in Easy Strength in which Dan John discusses "tipping bird" swings (stiff-legged swings). Your videos are a great before and after for anyone trying to visualize what Dan is talking about and what Steve mentioned--how to get the hips involved. Good motivation too. I'll take a hard look at my hip involvement next time I film my swings.

For anyone interested in the visual: http://en.wikipedia.org/wiki/Drinking_bird

 

[Ronin135]

Thanks for the feedback. Do you think it would be wise to replace the SF Hip Bridge with planks during the warm-up? I also tend to have trouble finding and keeping a comfortable stance. I'm finding that 1 arm swings feel a little better on my knee left knee. Any suggestions for finding and keeping the proper stance width?