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  1. #1
    Spikeman1444 is offline Senior Member
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    Default Having issues with swing

    Hey guys, I'm having problems with bending the knees during the kettlebell swing. I hip hinge okay but my knees seem to lock up instead of following the hip hinge. That makes me in more of an L than the V. I'm trying tracy reifkinds book the Swing to see if that helps, any tips for having my knees follow the hop hinge?

  2. #2
    kodo kb is offline Senior Member
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    If you have ETK, the steps Pavel has in there will more than likely straighten you out. If not (or if you want another method of getting that hinge movement down), Dan John wrote this article that might be able to help: http://www.t-nation.com/free_online_...etabolic_swing

    Cheers,
    Josh
    "I can't imagine how it WON'T work...save you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

  3. #3
    kbSagoo is offline Senior Member
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    The chair drill in Tracy's book is gold to me. If you are looking like an L instead of a V, it is more likely that you are not pushing the hips back when hiking the bell. The chair drill helps reinforce pushing the hips back. Usually the knee bend will take care of itself when you can get that down.

  4. #4
    Spikeman1444 is offline Senior Member
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    I have the v on my beginning position, I can get the v on the chair drill, its only when I start swinging I don't get enough knee bend. Thanks for the responses!!!

  5. #5
    BillLumbergRKC is offline Senior Member
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    When I teach the swing, I use cue after cue until the trainee makes a breakthrough. The one that really resonates can be different for everyone. So ideally, find a good coach that knows how to swing. "Any other time, I'd step in here and show you how to swing, but the car is stolen" (Thorny, Super Troopers)

    Here's one that helps some people: modified granny shot. Throw something (medicine ball, light kbell) striving for as much hang time as possible. The implement should land a bit behind you. In theory, whatever mechanics produce the most power (height), that's your swing.

  6. #6
    mcneuen is offline Senior Member
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    How do you do on the butt-to-wall drill? Stand about a hand's distance from the wall, with your back to the wall. Hinge back until your butt hits the wall, and then stand up. When that's really easy, take a small step away from the wall and repeat. Keep moving into the room as your hinge gets better.

    A variation on this uses the sternum swing developed by Dan John -- aka the bulgarian goat belly swing. Hold the KB with the bottom of the bell pressed into your sternum at the base of your ribcage, and your hands through the handle, resting on the sphere. Do the hinge motion as if you were swinging, except the KB will not move from your body. Here's good example: http://www.youtube.com/watch?v=oFLsYysxkRA

    Take that sternum swing back to the wall and use it while doing butt-to-wall drills. Do a lot of these, until you pattern a V instead of an L. You can substitute goatbag swings for prescribed swings in any workout -- stay here until you've got this pattern down.

    Breaking the tippy-bird swing pattern is worth the investment of time and focus. Your back will thank you.
    -Laura McNally, RKC
    Twitter: @ChgoKettlebell

  7. #7
    Spikeman1444 is offline Senior Member
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    Thanks for the responses!!! I'm going to get screened by a ckfms today!!

  8. #8
    faizalenu is offline Senior Member
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    Quote Originally Posted by Spikeman1444 View Post
    I have the v on my beginning position, I can get the v on the chair drill, its only when I start swinging I don't get enough knee bend. Thanks for the responses!!!
    I got two things that work everytime....
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  9. #9
    rifstonian Guest

    Default

    Quote Originally Posted by mcneuen View Post
    How do you do on the butt-to-wall drill? Stand about a hand's distance from the wall, with your back to the wall. Hinge back until your butt hits the wall, and then stand up. When that's really easy, take a small step away from the wall and repeat. Keep moving into the room as your hinge gets better.

    A variation on this uses the sternum swing developed by Dan John -- aka the bulgarian goat belly swing. Hold the KB with the bottom of the bell pressed into your sternum at the base of your ribcage, and your hands through the handle, resting on the sphere. Do the hinge motion as if you were swinging, except the KB will not move from your body. Here's good example: http://www.youtube.com/watch?v=oFLsYysxkRA

    Take that sternum swing back to the wall and use it while doing butt-to-wall drills. Do a lot of these, until you pattern a V instead of an L. You can substitute goatbag swings for prescribed swings in any workout -- stay here until you've got this pattern down.

    Breaking the tippy-bird swing pattern is worth the investment of time and focus. Your back will thank you.

    This is a great drill as is Tracy's chair drill and making sure you get 10+ deg of knee flexion is crucial. Otherwise you are, as Franz Snideman SR RKC said" you are swinging off your hamstrings instead of your glutes".

    perfect. If you take the glutes out of the equation your back will indeed not be happy with you.
    Sometimes I actually have to cue a person to "squat" as they hinge to get the knees to bend at all. It doesn't matter what words you use, as long as the person gets into the right position.

    I'm not sure if this idea of "V" vs "L" is correct though. One's back might get pretty close to parallel to the deck in order to get the hips loaded correctly.

  10. #10
    Spikeman1444 is offline Senior Member
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    Thanks!!!! I scored kinda poorly on my ckfms screening so I'm working on many imbalances now, to see if that helps!!!

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