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BOBJ21's Photo BOBJ21 SparkPoints: (182,983)
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2/10/20 3:58 P

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This topic contains some great explaintions ow the swing. The second entry from the bottom has a video that has some great tips to fix your swing.

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LORRAINEG57's Photo LORRAINEG57 Posts: 710
11/3/13 11:45 A

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why, thank you, m'dear!

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
RFTALLENT's Photo RFTALLENT Posts: 332
11/1/13 2:18 P

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Lorraine certainly does know her stuff. Great advice, as always.

I am a beginner who is learning the purist, RKC Hardstyle method.
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BRENNA84's Photo BRENNA84 SparkPoints: (0)
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9/22/13 4:07 P

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thank you so much for the tips and links

makes a lot of sense

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LORRAINEG57's Photo LORRAINEG57 Posts: 710
9/22/13 12:30 P

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I posted this years ago but it still pertains:

Do this without a bell until you feel comfortable with the technique.

A note on footwear. Stability is imperative when swinging kb's. Do NOT wear athletic shoes, running shoes or the like. It will raise your heels and tend to pitch you forward. Also the cushioning will give you an unstable base which you do not want. Your feet need to be able to grip the floor. If you're training at home go barefoot. Vibram Fivefingers are a good choice for the gym.

Stand with your feet a little more than shoulder width apart.

Take your hands and put them in the creases where your legs joins your hips (in a karate chop position). Manually push your hips back as far as you can, your legs may bend slightly and you can feel a real pull in your hamstrings. It's a "push back and up" NOT a sitting down motion. Like someone has a string tied to your butt and is pulling you back and slightly up at the same time. Your spine should be flat. Don't round your back nor arch it. That's what the back end of the swing should feel like. Your shins should be perpendicular to the floor. Keep your head neutral, not looking up, not looking down. If you have a mirror handy, use it to observe yourself from the side. (Also a good practice for deadlifts and squats) You should feel the pull in your hamstrings. If you're feeling it in your quads, you're doing a squat and you need to push your hips back farther.

Now pretend that when you're in that pushed back position, you've hit your butt cheeks against a hot, burning wall. Your natural reflex is to quickly stand straight up, clench your cheeks together(as in a reflex to the burn) and contract your stomach and hips in an inward upward motion(as in an abbreviated crunch). Don't bring your hips forward so far that they're out of line with your body, just TO inline. When you snap your hips forward, that momentum will bring the bell upward. Arms are nothing more than hooks to hold the bell, don't GRIP the bell or you'll be using your arms. They should be really loosy-goosy the entirety of the swing. Your arms do NONE of the work if the swing is done correctly. The momentum of the hip snap is what carries the bell upward. At the very top of your swing there should be a momentary stop of all motion where everything is locked out and the bell is motionless before it starts to descend. EVERYTHING should be locked out EXCEPT your arms. Glutes, abs, knees, hamstrings, quads, everything. You should actually be pulling your kneecaps upward. Push your heels into the ground. Your feet should be flat on the floor. Don't let the balls of your feet or toes lift off the floor. Push your shoulders back and down away from your ears, trying to pinch your shoulderblades together. That will engage your lats. From the side, your body will be perpendicular to the floor. You'll be standing PERFECTLY straight. Your hips will NOT be in front of your body but in perfect line. Don't "sway"....It's a SNAP. At the bottom of swing, keep the bell close to groin area. You're almost going to hit yourself in the butt with the bell there, don't bend over and have the bell low. Swing the bell as far back behind you as possible, you want momentum on the backswing as well as the upswing. Also, unless you're doing overhead swings, the bell shouldn't go above shoulder height. Some instructors prefer the bell to not go above waist high because of the tendency to use your arms to raise the bell higher if your hip snap isn't strong enough to elevate the bell to that level.

Now try it with a bell. You can either place the bell about 10" in front of your feet and "hike" the bell backward or place the bell back behind your feet and bring it forward to start. Hook your fingers over the handle. Don't GRIP the bell, hold it loosely and start your swing pushing your hips back as above on the downswing then to the erect position on the upswing (depending on your starting position).






Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
LORRAINEG57's Photo LORRAINEG57 Posts: 710
9/22/13 12:14 P

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Yes, keep the bell high, my forearms are pretty much grazing the upper inside thigh/crotch area on the backswing...make sure to keep your back flat also, don't round it. Don't drop your head down either, looking down tends to make you round your back. Keep your shoulders packed down at all times. It looks like such a simple thing, the swing but a lot of subtle nuances to perfecting it. emoticon

http://www.artofstrengthtraining.com/201
3/08/26/minute-of-strength-322-the-dea
d-swing/
http://www.myomytv.com/perfecting-the-ke
ttlebell-swing-correcting-3-common-err
ors/

I found these two links to be pretty helpful also. I've been doing kb for years and still have to tweak my swing on occasion. On the second one above, I personally think the bell is a little too low still and keep it a little tighter but other than that good instruction.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
NJJAZZ's Photo NJJAZZ Posts: 5,339
9/21/13 5:39 P

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I know good form is so important. Im reluctant to learn on a you tube video. I love Lorna Kleidman and she does have a studio in NYC ------------ but its so darn expensive.

Not sure the best way to learn proper form.


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I believe weight loss is more about how much you eat - and exercise is more about toning.


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BRENNA84's Photo BRENNA84 SparkPoints: (0)
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9/21/13 3:52 P

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I just recently watched a youtube video on kb and back pain and apparently I was swinging too low to the ground and not close enough to my body

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LORRAINEG57's Photo LORRAINEG57 Posts: 710
9/21/13 12:32 P

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I'd have to respectfully disagree on this one. Fatigue is one thing, pain is another. Back *pain* is a sure sign of poor form.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
SH9719's Photo SH9719 SparkPoints: (40,217)
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9/21/13 7:35 A

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I agree with the "their should be no pain in the back" comment. It. has been just over a year for me with kbs and the only time I have had back pain At all was when my technique was bad.. Specifically trying to muscle up the kb with my arms instead of using the explosion out of the hinge.

Steve


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SKIRNIR's Photo SKIRNIR Posts: 5,448
9/20/13 7:57 P

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I know what little I have done with my kettlebell can make my back sore afterwards, but sore in a good way, not in owe, I am in so much pain way. This seems normal to me.

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BLITZ83's Photo BLITZ83 Posts: 359
9/20/13 5:57 P

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Even with great form if you haven't worked your back muscles kettlebells can stress them beyond their current conditioning. As long as you follow a good program and don't push too hard your back will strengthen.

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LORRAINEG57's Photo LORRAINEG57 Posts: 710
9/20/13 5:24 P

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If your lower back is bothering you, your technique is off.
Check this out. http://youtu.be/QyJ3ouM0AO8

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
BRENNA84's Photo BRENNA84 SparkPoints: (0)
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9/20/13 3:31 P

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I just started with Iron Core Way with Sarah volume 1. I only did the warmup and circuit one

whewww. my goodness

anyways, any advice as I think it really worked my lower back

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