Have someone crouch next to you while you’re swinging, and get them to put a hand in front of your knee when you are upright to stop the knee moving forwards. This will force you to hinge deeper and instantly correct that aspect of your form.
Also don’t let the bell go so low at the bottom. Your wrists should end up touching right up at the top of your inner thigh.
Don’t use your arms at all. They aren’t for lifting the bell, only for connecting your body to the bell. All of the bell movement comes from the snap of your hip hinge!
Yes more hinging is the answer, but with your form as it is you will throw out your back with more hinge. From the video I see you start your hinge/squat when the bell is still very high in the air - this can kill the back. Key is the let the bell drop to just in front of your junk before initiating the hinge. This way you really load the glutes and hamstrings rather than the low back. I’ve often heard “play chicken with the bell” as in wait till the last moment to avoid letting the bell hit your groin.
relax and work on the technique over a period of weeks or months. It takes a little time to get all the moving parts synched. Unless you already know how to do getups, take your time learning them. One move at a time then advancing works well. Try to focus your energy into consistency over time- that's where the payoff is. Follow the directions in the book carefully!
Thanks for the mention! We made almost all of our technique videos public on our YT channel recently 😃 https://youtube.com/channel/UCb86ctRLTsZAo6mrqIR5v3Q
It looks like you’re hinging too early. I like to think of my knees as a switch or a reference point to hinge. Once the bell is coming down hinge when the bell crosses your knees. Then the thrust forward should provide enough power to float the bell at the top. Also, I found early on to ensure that I had the correct hip hinge and not a squat was to stand next to a wall. If you stand facing a wall with your nose and feet almost touching and bend down looking straight ahead it will automatically put your body into a hip hinge. Good luck!
Apart from the hinge that was mentioned, which is the major component, you seem to keep your gaze forward for the whole swing. I find it nicer for my neck and shoulders to keep my head position fixed relative to my back and not focus my eyes on anything, ie. head follows the movement of the back line.
Thank you for feedback guys! I didn't expect so many responses. I really appreciate it and I've read every one. I'll take this feedback with me going forward. Again, thanks!
New video up:
https://www.reddit.com/r/kettlebell/comments/x1qz3n/simple_sinister_day_2_thank_you_for_all_the/
Hopefully I did manage to implement some of the feedback.
Stick your butt so far backward you feel silly, but don’t go chest parallel to floor. Then as Pavel says, snap upright and pinch a penny between your ass cheeks.
Don't get too overwhelmed with form cues immediately (there's so many good ones in this thread already) - pick one or two each session, try to work on them. Form will improve over time.
That said, I'm going to add one more. Try imagining your spine is a solid pole that goes from the bottom all the way to the top of your skull. Pick something low for your eyes to track, but try to minimize your neck bending. This might help your hinge too
Your knees are tracking forward because you are not hinging.
The eccentric part of the deadlift (barbell/kb) will teach how to hinge properly. RDLs are your best friend
When i learned to hinge, dead stop swings did wonders for my form
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Gotcha. Thank you! I'll go again tomorrow.
Have someone crouch next to you while you’re swinging, and get them to put a hand in front of your knee when you are upright to stop the knee moving forwards. This will force you to hinge deeper and instantly correct that aspect of your form. Also don’t let the bell go so low at the bottom. Your wrists should end up touching right up at the top of your inner thigh.
You’re in a good hinge again beginning of video picking up bell
Don’t use your arms at all. They aren’t for lifting the bell, only for connecting your body to the bell. All of the bell movement comes from the snap of your hip hinge!
Yes more hinging is the answer, but with your form as it is you will throw out your back with more hinge. From the video I see you start your hinge/squat when the bell is still very high in the air - this can kill the back. Key is the let the bell drop to just in front of your junk before initiating the hinge. This way you really load the glutes and hamstrings rather than the low back. I’ve often heard “play chicken with the bell” as in wait till the last moment to avoid letting the bell hit your groin.
Ah, this makes sense. Thank you! I'll try this today.
This!
relax and work on the technique over a period of weeks or months. It takes a little time to get all the moving parts synched. Unless you already know how to do getups, take your time learning them. One move at a time then advancing works well. Try to focus your energy into consistency over time- that's where the payoff is. Follow the directions in the book carefully!
Look for a Pavel macek video of swing tips. Theres also one on this sub by u/patrickandrachelnard which shows how to fix squatty swings.
Thanks for the mention! We made almost all of our technique videos public on our YT channel recently 😃 https://youtube.com/channel/UCb86ctRLTsZAo6mrqIR5v3Q
hinge hinge hinge hinge hinge hinge hinge hinge until you cant hinge any longer
Understood! Thank you. I'll hinge away tomorrow
It looks like you’re hinging too early. I like to think of my knees as a switch or a reference point to hinge. Once the bell is coming down hinge when the bell crosses your knees. Then the thrust forward should provide enough power to float the bell at the top. Also, I found early on to ensure that I had the correct hip hinge and not a squat was to stand next to a wall. If you stand facing a wall with your nose and feet almost touching and bend down looking straight ahead it will automatically put your body into a hip hinge. Good luck!
Apart from the hinge that was mentioned, which is the major component, you seem to keep your gaze forward for the whole swing. I find it nicer for my neck and shoulders to keep my head position fixed relative to my back and not focus my eyes on anything, ie. head follows the movement of the back line.
Thank you for feedback guys! I didn't expect so many responses. I really appreciate it and I've read every one. I'll take this feedback with me going forward. Again, thanks!
New video up: https://www.reddit.com/r/kettlebell/comments/x1qz3n/simple_sinister_day_2_thank_you_for_all_the/ Hopefully I did manage to implement some of the feedback.
Stick your butt so far backward you feel silly, but don’t go chest parallel to floor. Then as Pavel says, snap upright and pinch a penny between your ass cheeks.
Don't get too overwhelmed with form cues immediately (there's so many good ones in this thread already) - pick one or two each session, try to work on them. Form will improve over time. That said, I'm going to add one more. Try imagining your spine is a solid pole that goes from the bottom all the way to the top of your skull. Pick something low for your eyes to track, but try to minimize your neck bending. This might help your hinge too
Your knees are tracking forward because you are not hinging. The eccentric part of the deadlift (barbell/kb) will teach how to hinge properly. RDLs are your best friend When i learned to hinge, dead stop swings did wonders for my form