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  1. #1
    ZenBowman is offline Banned
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    Default Kettlebell swing form check

    I am very lucky to have an extremely good RKC in my area that I take classes with, but I was wondering if I could get a quick form check to make sure that I'm not messing up when "nobody is watching".





    Any criticism is appreciated.... Thanks!

  2. #2
    DaddyTwoFoot is offline Junior Member
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    It looks to me like you need a lot more snap in your hips. It also appears that you're lifting the bell at the top with a lot of shoulder action. Swings are meant to be a posterior chain exercise.
    Last edited by DaddyTwoFoot; 09-15-2011 at 04:32 PM. Reason: typo

  3. #3
    ZenBowman is offline Banned
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    Quote Originally Posted by DaddyTwoFoot View Post
    It looks to me like you need a lot more snap in your hips. It also appears that you're lifting the bell at the top with a lot of shoulder action. Snaps are meant to be a posterior chain exercise.
    Thanks, I will keep this in mind and work on it.

  4. #4
    AndrewR is offline Senior Member
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    Overall not bad. One thing that you may want to keep in mind is that the swing is a ballistic. Your swing is a fast grind. The difference? A bullet is a ballistic, a missile is a fast grind. The bullet has one BOOM moment of acceleration and then is decelerating from the moment it leaves the barrel. The missile is being constantly pushed the whole time.

    Like with olympic lifts, the sign of a good lift is the bar speed. The sign of a good swing is the bell speed - driven powerfully out of the hole then comes to a coasting stop at the top of its arc. It is not a single speed movement throughout. The basic shape of what you are doing is good. But you aren't "doing the move". The swing is tension - kaboom - and then relaxation, while maintaining tension in the body at the top - like running fast. Yo hit the ground hard to run, but if you stay maximally tensed up you won't go anywhere.

  5. #5
    ZenBowman is offline Banned
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    ^^^

    Thanks Andrew, that makes a lot of sense, I will work on that and post a new video in a couple of weeks once I feel I've improved a little.



    Here is my TGU, thanks for all the help and tips.
    http://www.youtube.com/watch?v=OC2Lh8_p-ik

  6. #6
    mcneuen is offline Senior Member
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    A cue I like for getting snap is to think "jump!" -- without leaving the floor. And then after a moment where the bell floats at the top, rather than letting the bell drop back, think about throwing it back into the hike. So it goes like this:

    Jump!
    <float>
    Throw!

    Jump!
    <float>
    Throw!

    Jump!
    <float>
    Throw!

    Jump!
    <float>
    Throw!


    Sent from my iPhone using Tapatalk
    -Laura McNally, RKC
    Twitter: @ChgoKettlebell

  7. #7
    Rambodoc is offline Senior Member
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    Just an observation: at the height of the swing, your head keeps wobbling around, and never seems to be steady. Watch the video and see if I am right. Maybe fixing your eyes would help?
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  8. #8
    Karovan is offline Senior Member
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    As mentioned faster more explosive hip snap. (vertical jump-driving your force down into the floor)

    Looks as though you are raising the bell, esp at the later reps.(shoulders are coming out of the socket) Don't worry about the height of the bell, try and make it weightless(float)

    One more thing, seems as you get tight at the top of the swing then turn off your tension.(sort of a wave going through your body) Keep those abs/glutes/quads tight while the bell rises/falls. Then actively hike it back. Could insert some harstyle planks here and superset them with swings.
    Kevin Knapp RKC
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  9. #9
    DTris is offline Senior Member
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    In your TGU one thing I noticed is the straight leg comes up off the ground when you sit up with the bell. The heel of that leg shouldn't leave the floor. It also looks like you are lifting the shoulder up instead of packing it. I am no RKC but those are my amateur observations.

  10. #10
    faizalenu is offline Senior Member
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    Not bad....but you are squatty in your swing (hips down, knees forward).

    Your set up is good.

    On the down swing, you want to wait for the contact between the upper arm and torso before the hips go back. If you don't, you HAVE TO squat or the bell (it looks like you are swinging a 32kg) will pull you forward.

    You want the hips to go back and the knees to stay still (they still bend, but they don't move forward much).

    The hip "intent" is there, but the timing is off. When you start snatching, squatiness will make you lose about 1.5 reps every 15 seconds AND more important, cause you to miss lockouts in front. Fix this!
    Faizal S. Enu, CFT/RKC/PBA
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