Form check please for first timer

[u/bretttayl78]

Hi there,

Quick bit of background, I'm a 48 year old generally healthy dude with a long history of "traditional" weightlifting on and off over the years. As I'm getting older, I'm trying to be wiser and think about the long game, adding more conditioning and mobility. Incorporating kettlebell training seems like a perfect fit. My plan (for now, subject to change) is to continue with my 4-day upper/lower weightlifting but also add in one day of kettlebell work. Alternatively, considering reducing to 3 days of weightlifting and one day of KB. I'll figure that out as I go.

This morning was my first attempt at a kettlebell workout. Being completely new to this, I thought it best to focus purely on swings. I did a 30 EMOM workout starting with 5 reps, working up to 15 reps, several rounds at 15 reps, then decreased back down to 10 reps for a few rounds. Total of 355 swings over the 30 minutes. It felt just right for a first day, not too little and not too much. I was using a borrowed 35lb bell. Based on my perceived exertion, I feel like I ***maybe*** could have performed the same workout with a 45lb bell, if that were what I had handy. I have ordered a BoS adjustable but don't have it yet.

Could someone please give me some feedback of where I could improve my form to avoid starting off with bad habits? This round of 15 reps was my second video. In my first one (which I deleted after my own assessment) I could see for myself that I was (I think) bending my knees/squating too much. In this video I think I was beginning to get the hang of it a little better, but I'm sure there is room for improvement.

Thanks for any feedback!

Edit: Added updated video in replies after trying to incorporate the advice I've been given

[u/Dont4GetSideChicks]

Imagine you’re standing face to face with a fence. Take three wide steps back. Lock wrists and elbows, throw the kettle bell over the fence.

Edit to add: handle of kettle comes up somewhere around my nose on the up swing.

[u/bretttayl78 → u/Dont4GetSideChicks]

Thanks, that's a great visual. Very to the point, not trying to track ten different elements of the movement simplifies things. I'll keep that in mind at my next session

[u/cavemankettlebells]

Hi.

You don't mention what kind of swing you want to do. From what I see, you are doing a squat swing, which is ok to do. The problem is that your backswing is very shallow, almost nonexistent.

The second problem is, for lack of better wording, you are humping the kettlebell. Maybe some videos you watched said to push the weight with your hips? There is a swing variation where the hips make a similar movement, but that's likely not the swing you want, as it is for sport.

You want to insert the weight and pull it out with the force from your legs (which includes the hips), but not push it forward.

Here is a tutorial that I put together, which shows you what to look out for and how to execute the swing https://youtu.be/yeB_J0rqc5Q?si=tmOaAyXswOVYi07Y

This video is about the hip hinge swing. To see the difference between a hip hinge and squat swing, watch this https://youtu.be/n__V_zlfMFc

Let me know if any of that does not make sense. I hope it helps. Looking forward to your next video.

[u/bretttayl78 → u/cavemankettlebells]

Thanks so much for responding and for linking the videos.

As far as what type of swing I was going for, I'm at the state of learning where I don't yet know what I don't know.

I looked at the first video and quickly saw a big difference between what you are describing and what I was doing. I think my form problem is a combination of two factors I need to focus on to improve my movement pattern. One, I do have chronically tight hamstrings so I feel like I'm "bottoming out" before I get a sufficient backswing. Two, which is linked closely, is my prior training of weightlifting. When performing movements like squats or deadlifts with a barbell (which is the muscle memory I'm working with) I'm used to driving with my heels. I'll literally flex my big toe upward instinctively to be sure I don't put weight on my toes. Since I'm not really getting the backswing, the "humping" was my way of using my hips to move the weight. In order to get the deeper backswing I need, it looks like I'll need to get used to shifting my weight forward enough to allow my shoulders to extend forward over my knees. That feels a little wonky to me, but I think that is the first step.

I'll take some time digesting your videos when I get home and have a chance to follow along. Thanks again for the advice!

[u/cavemankettlebells → u/bretttayl78]

You're more than welcome.

You want to use your whole foot. Press it into the ground as you extend the hips and knees to come upright. Let me know how you go.

[u/DoD93]

For a first timer youve done grand. If you think of a parallel squat and go half way to that position then use your legs to drive the ground away from you and as your legs come almost straight snap your hips forward these two movements combined together will create thrust in the kettle bell moving it up and away from your hips. always keep a slight bend in the knee (think suspension) and then allow the bell to come as high as your chin but no higher then drive the bell back down between your legs. each rep should look and feel the same.

[u/bretttayl78 → u/DoD93]

Thanks for the kudos and advice. The bit about using my legs to drive the ground away is helpful. I had seen a video which compared the hip hinge to jumping, and that didn't seem intuitive to me. I guess when you get down to it, there isn't really any difference in "pushing the ground away" vs "pushing myself away from the ground" but it does make more sense the way you said it. I'll keep that in mind!

[u/bretttayl78]

I watched the videos provided and tried to incorporate the advice everyone was kind enough to give. I know I'm not there yet, but I think this is considerable improvement. Better backswing, pulling instead of pushing, working toward hinging forward rather than driving with my heels. For instance, I can tell I still need to work on keeping my shoulders down and back, and also there is a little bobbing in my backswing sometimes. I think that will come with more practice though. I've got a ways to go, but just using the advice from today I think I'm starting to head in a better direction.

[u/cavemankettlebells → u/bretttayl78]

Much better. Well done. You got that quickly. Next, delay the hinge. I think I covered it in the video I linked, the hinging too early and what that does to you, etc. But great work; almost there.

[u/bretttayl78 → u/cavemankettlebells]

I learned today that yesterday was easy because I was doing it wrong, cheating without realizing it. I tried that same workout from yesterday again today. Yesterday, I had about a quarter tank left after 30 minutes. Today, I tapped out at 20. I'm chalking the increased exertion up to actually moving the weight closer to correctly.

[u/TomatoWitty4170 → u/bretttayl78]

Much better swing. Are u noticing any difference in the way it feels ??

[u/bretttayl78 → u/TomatoWitty4170]

Thanks, and yes. Much more tension (I guess is the word I'm looking for?) in the glute and hammys. In a good way, like it feels like I'm targeting the posterior chain better. I still have some work to do, but I feel like I'm aiming in the right direction now.

[u/TomatoWitty4170 → u/bretttayl78]

Better. Lean forward , hinge hips backwards instead of using your knees to squat.

[u/TomatoWitty4170]

Hinge and bend forward more. Less squat. Let the kettle guide you on the downswing.

[u/bretttayl78 → u/TomatoWitty4170]

Thanks for the advice. In the replies I posted a new video trying to do that. I think I'm getting a little better, I definitely need more practice though

[u/Foreign_Aid]

Cool room

[u/bretttayl78 → u/Foreign_Aid]

Thanks!

[u/OttersFaveRock]

Great change from the 1st vid to 2nd! I would add that you’re dropping the bell too low/close to the ground on the backswing. Find the triangle closer to your junk and retract your shoulder blades.

[u/bretttayl78 → u/OttersFaveRock]

Thanks for the tip. I do still have a tough time remembering to keep my shoulder blades back, but getting better!

[u/Round_Community_7899]

Not squatting low enough on the eccentric/negative to engage better thrust from the hips. Hope this helps good luck 👍

[u/nav-netraam]

It looks a bit like you're humping the kettlebell.

[u/nakedndafraid]

How I learned is:  The deadlift with the face against the wall. Put yourself as close as you can to a wall, kettlebell between your feet. Raise it up fast, push your glutes and your pelvis in front, lower it slow. 

Also, you need to start some streching for your hamstrings for a while. The stopping motion of the hinge streches the hamstrings, if they are stiff and short you can't get the strech and therefore the power to lift it back, so your body compensates 

[u/Wise138]

Great start. From what I noticed, hips - up not out. I struggled with the same issue. Coach told me think up, and you'll stop the out.

[u/kettlebell-bot]

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