10 Swing Mistakes You Don't Know You Are Making - (NUMBER 5 WILL SURPRISE YOU!)
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- čas přidán 19. 06. 2024
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The Kettlebell Swing is one of the most powerful exercises you can do with a kettlebell. However, there's also a range of mistake you're bound to do if you have never touched a kettlebell before. In this video, I want to help you out in order for you to avoid the most crucial ones.
Mistake #1 - You're not aware of the Kettlebell Swing variants
The most important Swing variations are the Kettlebell Sport (Endurance), Hardstyle (Explosive Strength) and Hybrid Swing (Mix). All three serve different goals so make sure you understand, which one you're currently engaging yourself in.
Mistake #2 - You rip it and grip it
Good technique is taking care of the soft tissues; especially your palm skin. Don't make the mistake of thinking that kettlebell training equals walking around with bloody hands.
Mistake #3 - You don't know the difference between the Hinge and the Squat
The (hip) Hinge is one of the most crucial movements in kettlebell training. Don't make the mistake of misinterpreting the Hinge with a Squat.
Mistake #4 - You're NOT hinging enough
Beginners make the mistake of not engaging their posterior chain (hamstrings, glutes) enough. The resulting problem is a hip hinge, that isn't fully developed.
Mistake #5 - You're EXAGGERATING the Hinge
Like everything in life, kettlebell training is nuanced. If you do the Kettlebell Sport Swing for example, you can use the so called "Lower Back Stretch" mechanism; coined by Honored Master Of Sport Valery Fedorenko. This means, that your Hinge is not as extreme as in other variants of the Swing.
Mistake #6 - You swing away instead of UP
If it feels like the kettlebell is about to fall outside your grip any moment, you might be swinging away instead of up. You can correct this by using the "Wall Drill": • 3 Breathing Techniques...
Mistake #7 - You are arm-dominant
Beginners usually make the mistake of using their arms too much in the Swing. This problem ties into mistake #1.
Mistake #8 - Your timing is off
In kettlebell training, we've coined an acronym called "ABC": Arm-Body-Connection. Try to remember this important guideline: Increasing the time your arm is connected to the body and decreasing the time the arm is disconnected from the body.
Mistake #9 - Your take off is off
The Kettlebell Swing is part of the Illuminati; did you even know that?! Jokes aside, there's a technique you need to use if you don't want to waste your first rep. We call it the "Triangle". If you're not aware of this important setup-technique, you'll always make a big mistake before you even start swinging.
Mistake #10 - Your using the wrong weight
Proper weights are instructive; so use them accordingly. This mistake ties into understanding what Swing variant you want to engage yourself in.
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The Kettlebell Swing is one of the most powerful exercises you can do with a kettlebell. However, there's also a range of mistake you're bound to do if you have never touched a kettlebell before. In this video, I want to help you out in order for you to avoid the most crucial ones.
Mistake #1 - You're not aware of the Kettlebell Swing variants
The most important Swing variations are the Kettlebell Sport (Endurance), Hardstyle (Explosive Strength) and Hybrid Swing (Mix). All three serve different goals so make sure you understand, which one you're currently engaging yourself in.
Mistake #2 - You rip it and grip it
Good technique is taking care of the soft tissues; especially your palm skin. Don't make the mistake of thinking that kettlebell training equals walking around with bloody hands.
Mistake #3 - You don't know the difference between the Hinge and the Squat
The (hip) Hinge is one of the most crucial movements in kettlebell training. Don't make the mistake of misinterpreting the Hinge with a Squat.
Mistake #4 - You're NOT hinging enough
Beginners make the mistake of not engaging their posterior chain (hamstrings, glutes) enough. The resulting problem is a hip hinge, that isn't fully developed.
Mistake #5 - You're EXAGGERATING the Hinge
Like everything in life, kettlebell training is nuanced. If you do the Kettlebell Sport Swing for example, you can use the so called "Lower Back Stretch" mechanism; coined by Honored Master Of Sport Valery Fedorenko. This means, that your Hinge is not as extreme as in other variants of the Swing.
Mistake #6 - You swing away instead of UP
If it feels like the kettlebell is about to fall outside your grip any moment, you might be swinging away instead of up. You can correct this by using the "Wall Drill": czcams.com/video/OMwA00nokN4/video.html
Mistake #7 - You are arm-dominant
Beginners usually make the mistake of using their arms too much in the Swing. This problem ties into mistake #1.
Mistake #8 - Your timing is off
In kettlebell training, we've coined an acronym called "ABC": Arm-Body-Connection. Try to remember this important guideline: Increasing the time your arm is connected to the body and decreasing the time the arm is disconnected from the body.
Mistake #9 - Your take off is off
The Kettlebell Swing is part of the Illuminati; did you even know that?! Jokes aside, there's a technique you need to use if you don't want to waste your first rep. We call it the "Triangle". If you're not aware of this important setup-technique, you'll always make a big mistake before you even start swinging.
Mistake #10 - Your using the wrong weight
Proper weights are instructive; so use them accordingly. This mistake ties into understanding what Swing variant you want to engage yourself in.
I've probably done hundreds of thousands of swings but I have to think about form everytime. Good to always hear the basics, no one should be too proud to keep learning.
This is probably the best video I have seen, demonstrating the difference between the hinge n squat. His knees don’t even move forward when he squats. It’s so subtle but so important. Lifting, instead of swinging can tweak the lower back. Also, ur not getting the full power of the posterior chain. This guy is good.
I've been doing the hinge wrong this whole time! Best video on the swing I have seen. I'm going to follow your advice and work on this. Thankyou so much from a KB noob for this quality information.
I’ve been doing kettlebell swings on my own for years now and this video is great! So many helpful tips!
Glad it was helpful!
Solid material, Coach!
Thank you so much for this in depth explanation! Love it. :)
Love this channel
Great video , learned a lot , many thanks
thank you so much for this explanation because this really helps.
Awesome instructing as always thanks coach 👏👏😍
Excellent pedagogy ! Thank you Sir
Very informative, thank you! I see there are still a lot of things I have to pay attention about...
Masterful & clear explanation here! I'll be keeping all these nuances in mind each time. Many Thanks!!
Thanks
Eine große Menge von Typs! Dankeschön
Danke für das Lob!
Fantastic content as always Lebe , greatly appreciated ❤️
Glad you enjoyed it
Thanks for the tips coach! Always great content 10/10
💙💪
Thanks for sharing!
Thanks for watching!
Superb knowledge of the kettlebells! Thank you! Great video👌
You‘re welcome! 💪 - Gregory
Regarding the ghost hand, as someone interested in martial arts, whenever I'm going one handed weight training, I keep my ghost hand up in a guard position. Close, mid, long, vampire, etc. whatever makes sense for the movement I'm training.
Regarding #8, the ah-ha moment I had was that on the downswing I should hinge at the last possible moment.
Your videos are great! Thank you for sharing!
You are so welcome!
Very well explained and demonstrated 👍
Glad you liked it
Nice Video. Very good tips here. Agree with all of them.
Glad it was helpful!
Just so any newbies here know it is a b**ch using anything other than competition Kettlebells. Iron KBs are all I've got and the longer I've been using KB the more I can really intuit in my bodies response how improperly the technique feels because of the clunky design and distribution of weight is. I always feel like I'm one slight misstep from injury.
As soon as I can afford to I am investing I'm Lebe Stark competition bells. Thanks coach Gregory for all the tips over the years! Still return to this video anytime I'm not feeling right about my swings! 👍
I think ’waisting your first rep’ isn’t the best mnemonic to remind people to do a proper setup and hike back. I think a lot of people will say to themselves, ’miss one rep, so what? Not a big loss, I’ll keep doing it anyway’. Missing the first rep means something for the girevoy athlete, because that is 1 point... but it doesn’t matter much to the regular practicioner. What’s more important to highlight is, imo, that rocking the bell into motion from a dead hang is mechanically ineffective, which means bad form, which means risk of injury. The same reason as to why we should lift and set the weight down with proper form... because doing it carelessly with bad form will make you go ’ouch!’
Great observations! You‘re essentially describing what we mean by wasting the first rep. - Gregory
Higly useful, thanks 👍
Glad it was helpful!
Wheres the timstamps?!
We do not do mistakes, we make mistakes. Good video though, thank you so much!
Thanks for the tip; I stand corrected (as well as the title!) - Gregory
@@lebe-stark Sorry, I am an English teacher and I tend to do this constantly. I have good intentions though. Thanks for the informative video.
@@aliefradilbaz I'm always willing to learn and I took your comment as positive and constructive feedback! Thank you! 😀- Gregory
Very helpful videos, big thanks. But (sorry to be slow) I’m not clear what you mean by ‘your arms must connect’ or ‘reconnect’ . My arms are always connected to my shoulder. I think it might help if you explain what you mean by ‘connect’ (take the load?). Or find another phrase/cue. Repetition (in this case) isn’t the answer.
Arm re-connects to the hip/ body.
Oh! Now I understand point 8. The forearm is in contact with the inner thigh. Thanks again.
What is the pants brand?
SikSilk
🗿 All 10
Are you sure you meant to say that you can go up to 48kg for sports style and up to 32kg for hard style?
Valery Fedorenko did Sport swings w/ 40 kg. HS can most definitely go higher. - Gregory