The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: Form Critique

  1. #1
    vegabros is offline Member
    Join Date
    Nov 2008
    Posts
    73

    Default Form Critique

    Hello,

    I've been getting back into kettlebells and I started the "program minimum" just over a month ago (really appreciate the simplicity).

    I videotaped myself doing swings, getups, clean & presses and snatches. After seeing myself, I can definitely see things that don't look right. But I'd like to get the help from you guys. Especially, on how to correct them.

    I did notice my swing speed seems slow. I heard 20 reps per 30 seconds was normal and yet I'm doing roughly less than 10 per 30 seconds. Yet, I feel like I'm trying hard. I guess I'm more out of shape than I thought.

    Be brutal, I have no personal feelings when it comes to my training

    Here is the link: http://www.youtube.com/watch?v=dv1DI_1s9zE

    Thanks!
    Leo
    Last edited by vegabros; 03-21-2012 at 06:50 AM.

  2. #2
    Join Date
    Mar 2012
    Location
    SE Pennsylvania
    Posts
    71

    Default

    Hi, Leo! Thought I would paste in a thread from last week that might help, too...



    03-12-2012 01:35 PM #1
    Pat Flynn RKC
    Senior Member


    Join DateOct 2010LocationWest Chester, PAPosts419


    Technique Critique!

    Hey Everyone!

    There's always a ton of folks on this forum asking for feedback on their technique - which is great (this is the place to learn from the best afterall)!

    So what I've decided to do is run a bi-weekly public "technique critique" over at Chronicles of Strength.

    The response so far has been awesome - so I wanted to make it known over here since it is such a common theme for folks looking for feedback and that there is now another outlet specifically designed to get such feedback. This is a great way to get some FREE feedback and helpful hints from fellow RKC's such as Som and myself as well as from the community.

    All you have to do is shoot me an email at HardstyleKettlebells@yahoo.com with the subject line of "technique critique" and links to your videos that you want up for public critique, and I will do my best to get them up on the site with a critique from Som and I as quickly as possible.

    Let me know what you all think!


  3. #3
    vegabros is offline Member
    Join Date
    Nov 2008
    Posts
    73

    Default

    Thanks! I actually wrote to Pat earlier and sent him my video. But I thought it would be helpful to get even more critiques.

  4. #4
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    You should be swinging a heavier kettlebell for better feedback. A heavier bell will strengthen your hip drive which is lacking in your cleans and snatches. It looks like you are using more arm than hip for your cleans and snatches. The hips move the bell not the arms. Practice One arm swings to high pulls then snatches.

    Your lower back is rounded when you dl the kb for the swings. Practice dls and face the wall squats. FLATTEN that back.

    TGU does not look too bad. But keep trying to "perfect" the movement before moving up in weight.

    Presses look loose. Slight bend in the knees which should be locked straight. Shoulder of pressing arm rises out of socket.

    Look up HARDSTYLE LOCK. I believe you have to work on tensing the muscles to a much higher degree then shown in your video. ETK talks about the importance of tension/relaxaction. Naked Warrior and Power to the People also discuss this in depth.

    In short, the movements must be athletic, purposeful and deliberate. Not mechanical or lacking "attitude". Look angry and mean..hehe!!...Just kidding - but you get my point. Be excited about your training - not bored.

    With an RKC appointment you should will get better...Dennis

  5. #5
    vegabros is offline Member
    Join Date
    Nov 2008
    Posts
    73

    Default

    Quote Originally Posted by ad5ly View Post
    You should be swinging a heavier kettlebell for better feedback. A heavier bell will strengthen your hip drive which is lacking in your cleans and snatches. It looks like you are using more arm than hip for your cleans and snatches. The hips move the bell not the arms. Practice One arm swings to high pulls then snatches.
    I started with a 16kg. But after reading ETK (I've read it a few times, great book), Pavel recommends a 20kg if you can bench 200lbs. I haven't benched in a while, but I know my max rep was around 240-250lbs. Not sure what to do now though, wait and just jump to a 24kg or suck it up and get a 20kg.

    As far as hip movement... with swings, I can feel my hips driving the bell up (as it becomes motionless at the top). But since the cleans and snatches (especially, the cleans) require the kb to travel much closer to the body (your arm is not straight out), I have a harder time getting that hip-snap feel.


    Your lower back is rounded when you dl the kb for the swings. Practice dls and face the wall squats. FLATTEN that back.
    Do you feel like I'm not bending enough at the knees? I know when I practiced wall squats or deadlifts, I had to bend the knees more.


    Presses look loose. Slight bend in the knees which should be locked straight. Shoulder of pressing arm rises out of socket.
    I'm having a hard time getting a proper breathing rythm while doing the C&P (maybe thats causing power leaks) and I keep trying to visualize pulling myself away (like Pavel says).


    Btw, thanks a bunch for all your helpful comments! I will try to apply your tips and maybe post another video in a month.

  6. #6
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    If money is tight - get the 24kg. If you are serious about kettlebells you will get there (the 24) anyway in due time - especially with 2 handed/1handed swings.

    To help pattern your DL (in keeping a flat back) practice "touch the wall". Simply stand a short distance from a wall and sit back (extend your butt back) until your butt makes contact with the wall. Then do them a little farther away from the wall. In KETTLEBELLS FROM THE CENTER - this and other helpful drills will improve your swing. The single leg dls are also GREAT moves to help you with good swing form.

    Actually your legs (shins) are very vertical as they should be. Which means you are not squatting as many do. Thats good.

    I can tell right off that the bell is too light because at the bottom of your swing the bell snaps upward to smack your butt. Get the 24kg at least..Dennis

  7. #7
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    I looked again at your video and I see that your head positioning during swings and cleans is not in neutral alignment with your spine. Your is head allways oriented forward. This is neck hyperextension and for some people it can become a problem with sore neck or upper back. Some people this presents no problem - just something to keep in mind. Allways keep the working Arm(s) pressed against the ribs with no elbow flaring. This allows for more efficient transmission of kenetic energy from the ground, feet and body to the kettlebell.

    Think of the swing as a vertical jump without your feet leaving the ground. Don't be concerned about how high the bells travels upward. As your hip snap developes more power the bell will travel on its own accord without assistance from the arms - just the energy created by the hip snap drive..Dennis

  8. #8
    vegabros is offline Member
    Join Date
    Nov 2008
    Posts
    73

    Default

    Just to make sure I understand. From what I can tell, the down position of a swing and a face-the-wall-squat is a little different, correct?

    It seems like the FTWS and box squat require you to almost sit back (with knees bent more). But the down position of swing uses less knee bend and more upper body bend (the upper body almost becomes parallel to the floor). In other words, if did a swing near a wall, not using a kb or my arms... my head would hit the wall. Is this correct?

    This is one area of the swing that always confused me.

  9. #9
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    The FTWS is a squat - yes. So there will be more knee bend. The swing is a form of DL. Less knee bend. So the down positions will be different. But the FTWS is useful and benificial for swings because it strengthens and gives greater ROM to the lower back in EXTENSION, and gives greater ROM to the upper back. Also strengthens the legs and hamstrings. To make the FTWS even more challenging do it with a stick held overhead with both hands. You find that this will give more ROM to the shoulders as well.

    I believe you are doing ETK - right? If you have not done so - make sure you begin the program with the BREAK-IN-PLAN before you do the PM. The PM is to start when you have the movement patterns for the swing and TGU wired in.

    For swings the knee bend only goes as far as to execute the swing and no more. Some people will require more knee bend because of their build. I see no problem with excessive knee bend in your video..Dennis

  10. #10
    vegabros is offline Member
    Join Date
    Nov 2008
    Posts
    73

    Default

    I'm guilty of not doing the "warmup" Pavel recommends. I guess since I did them a while before, I felt I was more "advanced" and didn't need to do it anymore. That is... until I saw myself on video lol.

    So I will begin to do wall squats, halos and pumps. I guess I will put the program minimun on hold and start to "practice" my swings and get-ups.

    Thanks again, you have been very helpful comrad!

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close