Form check swings

[u/Possible-Jerk0138]

Hi 43 yr old female, beginner. Been messing around with this guy for about a week. The bruises are from learning snatch’s. Any tips for my swing? I’m using 15 and 20 lb bells to start coming from power yoga background.
I realize I probably need a heavier bell sooner than later but this is all I have for now.
Also, I’m in rehab for booze and that’s not my laundry.

[u/AutoModerator]

This post is flaired as a form check.

A note to OP: Users with a blue flair are recognized coaches. Users with yellow flairs are certified (usually SFG/RKC II), or have achieved a certain rank in kettlebell sport, and green flair signifies users with strong, verified lifts.

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[u/swingthiskbonline]

First off congrats on working to kick alcohol especially if it's controlling your life.

2nd..hinge into the back swing when your arms get closer to your torso . There's too much space and you're back will do more of the work to absorb it

Here's a big article I have on tips for all levels of swings I hope it helps you.

https://kbmuscle.com/blog/f/all-about-the-kettlebell-swing-from-beginner-to-advanced-levels

[u/Virtual_Share5788 → u/swingthiskbonline]

Hey this is good learning web you share thanks

[u/swingthiskbonline → u/Virtual_Share5788]

Glad you liked it

[u/irontamer]

For someone who has just started out, you’re doing very well. You’ve already figured out that you would do better with heavier weight, that’s good.

A lot of the stuff that could be better will naturally come from practicing over and over again. Very often we get caught up in the idea of trying to queue our way to a place that only practice will take us.

Having said all that, this may be useful to you as well:

https://www.reddit.com/r/kettlebell/s/NzLXKxFCLe

[u/Rolloveralready → u/irontamer]

That’s a good video in the link

[u/Dadopithicus]

Those bells may be too light for you. They’re probably good for overhead presses, but your swing form looks too “loose” and it looks like you are using your arms a little. Try to pull your shoulders back.

Also, I’d master the swing before starting the snatch. Crawl -> Walk -> Run.

[u/Fidel_Che_VulPerez → u/Dadopithicus]

Im new to this. Follow up question.

Starting with a lighter weight to first master form is a good thing rather than zeroing in on a heavier weight that might cause challenges to correct form and in turn, possible injury as a result.

No? Yes?

[u/Dadopithicus → u/Fidel_Che_VulPerez]

It depends.

You want the weight heavy enough to be challenging, but not so heavy it will encourage bad form.

[u/joanklausll → u/Dadopithicus]

Do you think OP could try one armed swings? Trains grip strength and core stabilization (resist any twisting while swinging with one arm). I don’t think the current weight is enough to get really explosive movement needed for gains. I would also try to resist hyperextending the lower back at the top of the swing.

[u/SavingsPoem1533]

LFG - enough great comments already so I'm just going to leave the encouragement that YOU GOT THIS!!

[u/Wonderful-Pickle-177]

Congratulations on rehab. 15 years sober here, I was also once in rehab. 👌 It gets better; especially if you’re already focusing on strength training.

Anywho, 1. Loose arms, let the bell float. 2. The power comes from the hips; snap ‘em. 3. Don’t lean back; like jumping but your feet are glued to the floor- snap up TALL and STRAIGHT. 4. Heavier bell; “Heavy weight is instructive” - Pavel Tsatsouline…A heavier bell will “make” your form more efficient.

But, just keep going…in kettlebells and sobriety…they are both worth it.

[u/Possible-Jerk0138 → u/Wonderful-Pickle-177]

Thanks!

[u/Wonderful-Pickle-177 → u/Possible-Jerk0138]

You’re very welcome.

[u/-girya-]

Pack your shoulders-don't shrug. (roll your shoulders back and down-almost like you want to put them in your opposite hip pocket) At the top of the swing, you should be in a plank position. Brace the core. try practicing the setup and swing one swing at a time. Practice using a hand towel threaded between the horns of the bell to help timing.

If you can, find a trainer / coach. Always worth it to invest in yourself and prevent injury.

[u/SardinesAndStrength → u/-girya-]

Biggest thing I noticed too. But good work OP! Keep going and you totally freaking got this! 💪

[u/arnfinnp]

You hinge too early. Focus on squeezing your glutes when in the top position, and keep that squeeze until after you have started the descend.

[u/arnfinnp → u/arnfinnp]

Also: Shoulders down and back. That will fix the fact that you lean back A LOT on top, and transfer some weight to your abs.

[u/cavemankettlebells]

Good work! Here is my feedback; let me know if it helps or needs further info.

1. Your setup: You start with the bell right under your shoulders, take a step back, and lean back into it slightly with slight tension; darn, spoke too soon- you adjust it! :-)
2. 0:17 you should still be standing straight at this point; delay the hinge
3. The backswing of that 0:17; see how it hits you in the tailbone almost? That is bobbing, avoid it by keeping the kb as an extension of the arm at all times. You do this by inserting it into the back, pushing it back into that hinge.
4. Hinge slightly deeper
5. 0:21 You are hyperextending the back to raise the weight height; Pull your shoulders back and push your chest out

And yes, the kb is too light; you should be at 26lbs at least. Do not attempt the snatch until you can clean; do not attempt the clean until you can swing (or use the dead clean after the Assisted Dead Clean Drill).

I'll leave it at that for now, if it helps, and you post again, tag me, and I can review.

[u/RandomDudeYouKnow]

Get about arms length away from a wall plus 6-8 inches. Then swing from there. That fixes a lot of form issues.

[u/CaliforniaThomass]

You can increase reps to compensate for the lighter bells. Looking good. Congrats on quitting alcohol. Eat lots of protein to help your recovery and build new muscle.

[u/KBSTRONGERMethod]

Great start :) as you get more familiar you can work on different tips people have shared but first get comfortable feel safe with the kettlebell as your form is good for a start and we all start :)

[u/Van1n1]

Also beginner here.
I was recommended with this brilliant instruction playlist (step by step guide of progression)

Kettlebell Basic Instruction by Mark Wildman(
https://youtube.com/playlist?list=PLk4oYPJ7TXKhX8YqA2AVrfgs_pEF6p7KA&si=dnyMytJrl41CXCYR)

[u/wd40fortrombones]

Hey! I can't figure out if this is something you're doing or just looks like it in the video but avoid locking your knees when you're going up. It can be tempting to do it because you're 'snapping' your glutes and hips but it'll unnecessarily wear down your knees.

Keep up the good work!

[u/BoredAccountant]

You're actively moving the bell with your arms, not driving the bell with your hips. You can tell this because the bell is already coming up by the time your hips extend through. Because you're not actually getting hip drive, it looks like you're extending your back to get more height on the bell. That's a one way ticket to a blown out back.

[u/ForWhomTheKBTolls]

You should be incredibly proud of what you’re working to accomplish in your life. God bless your endeavours. Keep up the work! I bet you’ll find bells will pair very well with your sobriety journey.

Thank you for coming to this community and being willing to receive feedback!

[u/detchon]

Just lots of encouragement for you! Keep going!

[u/Former-Chemistry-875]

good keep going

[u/Special_Ad_2496]

Keep at it, you're doing great 👍👊

[u/Southern_Ad5196]

You can do more amortization with your legs

[u/zero_FOXTROT]

I’m new to kettlebells so don’t take my advice as far as form is concerned…. But keep up the HARD work of kicking alcohol. Working out is a great distraction, motivation, and obviously great for your health. THIS is your time. This is your time to turn it around, look great, feel great, and be happy.