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LORRAINEG57's Photo LORRAINEG57 Posts: 709
9/14/12 12:27 A

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Wow...this thread is still active!

The ONLY shoes I wear for KB is Vibram Fivefingers. I tried on Skeletoes, and various other "barefoot" shoes, also tried Chuck Taylors. They enable me to grip the floor with my toes.

Nothing else gives me the stability of the Vibrams. Except barefoot of course, which is frowned upon at the gym.

Don't wear running/training shoes for kb, there's too much cushion there. You want to be stable, you can't do that on something "cushy" that your foot is sinking into. No lift in the heel, it'll pitch you forward, again the stability thing. You want to push your heels into the floor during the swing and you can't do that with a typical training/running shoe. Hmmmm...am I being repetitive?

I'm probably right smack in between straight and 45 degrees. I don't think there's any hard and fast rule there. If it feels awkward or unnatural change your stance a bit.

Here's probably the most helpful video you'll find to correct/fine tune your swing.
Wow...this thread is still active!

The ONLY shoes I wear for KB is Vibram Fivefingers. I tried on Skeletoes, and various other "barefoot" shoes, also tried Chuck Taylors. They enable me to grip the floor with my toes.

Nothing else gives me the stability of the Vibrams. Except barefoot of course, which is frowned upon at the gym.

Don't wear running/training shoes for kb, there's too much cushion there. You want to be stable, you can't do that on something "cushy" that your foot is sinking into. No lift in the heel, it'll pitch you forward, again the stability thing. You want to push your heels into the floor during the swing and you can't do that with a typical training/running shoe. Hmmmm...am I being repetitive?

I'm probably right smack in between straight and 45 degrees. I don't think there's any hard and fast rule there. If it feels awkward or unnatural change your stance a bit.

Here's probably the most helpful video you'll find to correct/fine tune your swing.
http://www.youtube.com/watch?v=QyJ3ouM0A
O8&feature=player_detailpage

He has another one I really like but I can't seem to locate it anymore.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
SH9719's Photo SH9719 SparkPoints: (40,180)
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9/13/12 11:32 P

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I attened just my 4th class today. It is frustrating that the correct technique is a challenge to get. Our instructor is exremely strick on first preparing our bodies for the KB moves and then working with us on the correct technique for the basic dead life and swings. Even though we are not actually swinging the bells to much, the workouts are killers. I am excited about the future of KB for me and my fitness plan.

Steve


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KTIERNAN09's Photo KTIERNAN09 SparkPoints: (5,833)
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9/12/12 12:34 P

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Yes thank you this is great! The bare-foot part in particular is helpful. The arch of my foot began to hurt when I tried my kettlebell for the first time (last night) but I had put my shoes on thinking I needed to for safety.

I am wondering if I am suppose to have my toes pointed at like a 45 degree angle or straight. Or can I do both? I just have a (kinda crappy but decent) little video that came with my kettle and it had me turn my feet out slightly.

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XIUXIE's Photo XIUXIE SparkPoints: (19,784)
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8/16/11 10:52 A

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Thank you for this thread. It has one of the best descriptions of the swing I've seen on the web. It will be very helpful.

Plenty of things taste as good as being skinny feels. :)


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
6/28/11 8:09 A

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I'm the original poster on this thread and author of the synopsis of a swing. It's really great when someone posts that the post has helped clear up what a swing is supposed to be. I see so many people at the gym that are clueless and don't seem to really care that they're not doing the swings correctly. Not only is it a matter of possible injury, but you don't realize the huge benefits of the exercise if it's done incorrectly. It's really hard for me to keep my mouth shut (see my rant below....lol.)

And yes, it is of great benefit to have Eric around to offer his expertise.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
MUSICALCAT's Photo MUSICALCAT SparkPoints: (1,948)
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6/28/11 7:34 A

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Hi

I just want to say a massive thank you to everyone in this thread for all the information they've shared. I'm very new to kettlebells, I saw one of these commercials for Kettleworx and it got me interested..I didn't however consider buying their 'workout' DVD's. I've been doing lots of research via the internet on Kettlebells..which can be risky I know, but I can't find any kettlebell trainers in my city.

I started following instructional videos using a 5kg but quickly changed to a 7.5kg. I thought the pain in my shoulders was just from getting a really good workout. However after reading this thread today I've realised it's because I've been lifting the KB and doing all the exercises with really bad form.

The descriptions below of correct form are excellent! I've just tried practising without the KB and the whole movement feels much more powerful. Today's a rest day but I will reduce my reps tomorrow and simplify everything and work on form tomorrow with the KB.

A long winded way of saying thank you for your advice :)

Cat x

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ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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6/21/11 12:56 A

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you are very welcome. i am glad that the things i say don't fall on deaf ears :)

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6/3/11 6:29 P

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Wonderful information with clear written instructions, thanks!

Bo

Northern Arizona MDT

I love my dogs! Annie is a fearful dog and is doing great under careful management. I raw feed my dogs.

Diagnosed with Celiac Disease 02/25/2011

Non-smoker after smoking 30 years and was at 3 packs a day.

Former skinny person who never exercised and is now trying to make exercise a habit.


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DELPHIUSBOGUE's Photo DELPHIUSBOGUE Posts: 57
6/2/11 1:32 A

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It is great to see a real RKC on here to help people. Since Sandy left quite a while ago and Maria has been gone after her HKC it is nice to see some "real" instruction. Thanks for being there for us Eric. Currently I am using Geoff Neupert's Kettlebell burn program and it is everything that he advertised it as. Way too many "jump on the bandwagon because I am a celebrity trainer" (see Bob Harper and others, don't get me started on Ryan shannahan) out there to hurt people.

Swing Hard Style!




Pavel Says: "When we say Kettlebell we mean Strength. When we say Strength we mean Kettlebell."

And if you donít have good judgment, forget kettlebells and go take a Pilates class.


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ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/11/11 12:54 A

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The whole resisting movement thing goes for just about anything in Hardstyle kettlebell training...not just the swing. Anytime an eccentric action (such as the kettlebell moving us around) is done unintentionally in any joint this is considered a "power leakage". If you think about that Newton Law of physics "for every action there is an equal and opposite reaction" we don't want the power from that equal and opposite reaction to go into our bodies. That is power that could be used into making the kettlebell go up. It is also something we use to minimize the chance of injury. It is also why we recommend not wearing shoes.

one way to put it is be the boss of the kettlebell and of your movement. Don't let them be the boss of you.



JANEKB Posts: 917
4/9/11 12:35 A

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Plank at the top - Plank at the bottom.
Once you are doing the swing safely, this is a great way to make your swing even better, so you get even more results from this exercise.

Many people know about the plank at the top - when you are at the top of the swing position, you should be in lock out position similar to doing a plank - the lock out everywhere Eric talks about. [If you don't know the plank, I am sure sparkpeople has it in their videos].
A great drill is to do 30 seconds of plank, then 10 swings, and repeat several times, focusing on emulating the feeling of doing the plank at the top of your swing with everything tight and locked out.

However, I was taught there is a similar "plank-type" position at the bottom of the swing.
Overall, we are supposed to be moving the KB, it is Not supposed to be moving us around. Resisting it moving us around is what gives us such a great workout.
So at the bottom of the swing, again we should be in a controlled position with tension, not letting that KB pulls us back at the bottom of the swing (e.g. no bounce at the bottom of the swing).
A drill for this is to lie on your back, put legs up so feet are towards the ceiling, but then bend the knees so your lower legs are parallel to the ground. Like your sitting on an invisible chair with your back on the ground.
Then have someone grab your ankles and push straight down towards the floor while you resist them. Note, the helper should be pushing enough you have to resist, not so much they mangle your knees please - have them start pushing slowly and you say when it is enough.
This is the feeling of you resisting the KB at the bottom of the swing. Go back and forth doing this exercise resisting your partner pushing down on your ankles, then pop up and do 10 swings and see how it changes your swing.

Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
4/9/11 12:23 A

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Eric,
That lock everything at the same second was the thing that really improved my snap.
Practiced that as an exercise one day in class.
With a good hip snap, you can bend over in deadlift position to grab your KB by the horns and "pop" the KB up into the air and catch it - to do other exercises with it held in that position.
I could never pop it up, instead pulling it up.
It was not until I learned to lock everything the same second, that I could "pop" that KB so it floated in the air just above waist level so I could then grab it in the new position.
Made a big difference in the swing also.
Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/5/11 11:42 A

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If you think you can help and that he would be willing to listen by all means go and try and help him. I haven't seen your technique but listening to the way you speak you sound like you know what's up. Certification is not required (the cert is just a way of saying that you know the RKC system and can teach it effectively, it's not like a driver's license). I got my cert because I was a personal trainer using party methods and Dave Whitley "convinced" me (another story for another time...or you could just ask him because he loves that story)

A gym I had worked for we used to keep the kettlebells chained up in plain view to let people know they are off limits and to give it that forbidden love type thing. Unfortunately the type of people that were drawn to that gym couldn't care less.

Suggest that to the gym's HKC. It may even bring more people into his class.

LORRAINEG57's Photo LORRAINEG57 Posts: 709
4/5/11 11:00 A

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Yeah, I was at the gym last night and there was this young kid in there using the 55 lb. for swings (also what I use) but he was doing squat-swings. That's the only way I can describe them. Basically sitting into a squat, knees way past the toes, shins not even close to perpendicular and swinging. He'd do maybe 10-15 swings (I use the term loosely) and then strut around for awhile.

I'm not even certified and it's REALLY hard for me not to go over and say "Do you want some help with those? You DO realize you're doing them entirely wrong?" He was also doing something that I can only assume was his rendition of a two handed snatch. Basically just swinging the bells up over his head and letting them flip over and smack into his wrists at the top.

I actually told the HKC guy AND the managers at the gym that they really need to have some kind of rule that you should need to be signed off on by the instructor before you can just go in there and start using the bells. Apparently they're not worried about liability.

Swing Like You Mean It- RKC Style

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ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/5/11 12:12 A

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that's what I figured was probably going on. talking about the same thing but in somewhat different terminology. one thing is important is that both of us understand that it isn't a squatting front raise :)

reading discussions and partaking in them you can definitely learn a thing or 2. that goes for myself included

KMICHA's Photo KMICHA Posts: 37,824
4/4/11 10:32 P

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this is a great discussion between the two of you . . . I'm learning a lot! thanks to you both!!!

Karen
Chicago, il

I am in the Central time zone.

Obstacles are those frightful things you see when you take your eyes off the goal. - Henry Ford


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
4/4/11 8:30 P

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Okay, I gotcha. We're talking about the same action. I got confused when you said the bell was at bb height at the snap when you're referring to the lockout, which is exactly what I'm doing. I'm thinking of snap as beginning the motion of the snap, when the hips start forward from the farthest back point. If that makes any sense.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/4/11 1:29 P

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just to be clear when i say "snap" it is the point when the hips have explosively locked out. for a visual reference watch the video here ericjmoss.com/training-concepts-gone
-b
ad/
i think some might confuse the "snap" and the "hinge". the "snap" is the finishing touch of the "hinge"

when the hips are driving forward the upperbody is moving out of the way (matter can't take up the same space at the same time). as the upperbody moves out of the way it creates momentum for the kettlebell as the kettlebell follows the upperbody. at no point does the swing look like a deadlift (the only part that does is the hinging and the hips moving but the action of the kettlebell is very different). basically body moves, kettlebell follows, the body finishes the movement by locking out (the snap) the kettlebell follows suit with "the float". the hips are already locked out when the float occurs

theres a lot going on in a seemingly simple movement

LORRAINEG57's Photo LORRAINEG57 Posts: 709
4/4/11 7:35 A

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you're telling me you have the bell at bb height when you START your snap?

I start mine when the bell is pretty much weightless at the farthest back point of the backswing. That being said, bb height is probably the point where I'm back to an erect posture.

Edited by: LORRAINEG57 at: 4/4/2011 (07:42)
Swing Like You Mean It- RKC Style

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ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/4/11 1:58 A

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well my hand is about level with my belly button as my upperbody moves from hinging to standing straight and locked. the kettlebell will be floating up via momentum to about chest height depending on the girevik's level of strength and the size of the kettlebell.

the important thing is hips hips hips. swinging with your back and swinging with your hips can look the same to an untrained eye but that subtle difference can make a big change in your performance and the amount of benefit you get out of each and every rep.

Edited by: ERICJMOSS at: 4/4/2011 (01:58)
LORRAINEG57's Photo LORRAINEG57 Posts: 709
4/3/11 5:41 P

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"during the swing right when that snap happens the kettlebell will be level somewhat with your belly button. the violence you have created with your hips will give the kettlebell upward momentum as it floats up"

Just to clarify, you're meaning that the snap will elevate the bell to belly button height here...not that you're snapping when the bell is at bb height....(it kind of reads that way and we do have a lot of new kb'ers here...)


Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
ERICJMOSS's Photo ERICJMOSS SparkPoints: (128)
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4/3/11 2:56 A

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one way to get across the hip snap

stand straight up but without locking anything. hips slightly back. now with authority LOCK IT all up...especially the glutes but try and get the quads, and abs and lats all tight and locked down. if you have done it with authority you would feel the floor shake like a trex is stomping through there. i can't stress the whole with authority thing enough. it should feel violent and aggressive while your arms are loose and peaceful.

during the swing right when that snap happens the kettlebell will be level somewhat with your belly button. the violence you have created with your hips will give the kettlebell upward momentum as it floats up

the timing on the way down should also be sudden and violent. I like to think of it as that net thing that you throw baseballs at that bounces them back at you. you throw the ball, the ball has light contact with the net, gets absorbed and flung back out via it's elastic recoil done quick and smooth. your hips should be the same way

for video demonstration check the video on my blog here ericjmoss.com/training-concepts-gone
-b
ad/


like that net analogy the only thing that should be moving back is your hips. if your knees are drifting forward that is a power leakage. the way to fix that is to think of it as a back and forth movement rather then an up and and down one

the load should be spread out through the body so you shouldn't feel this in any one muscle group. the only exception to this is the intense contraction you get in your glute from locking it hard at the top as the kettlebell floats up.

hope that helps

LORRAINEG57's Photo LORRAINEG57 Posts: 709
3/27/11 12:06 P

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TPRooney,

Thanks for the addendums.

I think I did mention keeping the shins perpendicular to the floor and the lat contraction but it can't be stressed enough.

Monitoring your swings is a great tip. I've recommended that to lots of people. Folks can also post links to their videos and get input from the more seasoned kb'ers here.

Absolutley correct about training with an RKC or if none is available an HKC. I still train with an HKC and have been doing so for over 9 months. It's pricey but I'm only doing it once every 3 weeks at this point.

Recently moved up to a 55 lb'er for swings and feeling awesome about it!

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
TPROONEY3's Photo TPROONEY3 Posts: 33
3/27/11 10:10 A

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These are all great recommendations!

I might add a few more things to keep an eye on as you develop your swing.

1. At the bottom of your swing, make sure your shins are perpendicular to the floor, not angled forward even a little. This will help ensure you are sitting back and not squatting down.

2. At the top of your swing, contract your lats as you squeeze your glutes. This helps protect your back and ensures you do not snap your hips too far forward.

3. To transition from the top of the swing to the down swing, let the bell fall just for a split second. As it reaches your waist, begin to sit back and load the next swing.

4. Monitor your swings. I use the video mode on a digital camera and record my swings about once per week. It allows me to spot problems in my form. I've noticed that as my reps go higher, my form gets worse. I have the strength and endurance to do a few hundred swings at a time, but often stop well short of this because I cannot keep good form.

5. The best money you will ever spend--work with an RKC certified instructor on a periodic basis. They can check your form, identify problems, and give you some individualized tips that will ensure you keep getting stronger and avoid unnecessary injuries.

Swing on, comrades!

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JANEKB Posts: 917
3/5/11 11:23 P

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Here are some great video clips of swings. Lorraine posted the first one in another thread, the second one is by the same group.

Notice her back (lower and upper) posture and how she hinges back with her butt rather than bending her knees at the bottom of the swing.

The one handed swing has some great info about how to use the lats.
.
Two handed swing:
joshsgarage.typepad.com/artic
les/2010/
02/the-advanced-kettlebell-sw
ing.h
tml


One handed swing:
joshsgarage.typepad.com/articles/201
0/
02/the-advanced-kettlebell-swing.html


Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
3/5/11 11:15 P

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Lorraine, thanks for starting this discussion.

One thing I learned when I took a KB bootcamp, was that different phrases will make that AH-HA go off for different people. So KB instructors are taught to use a variety of phrases to give the same instruction so that everyone can get their ah-ha moments.

I agree with EVERYTHING Lorraine says. But to give other wording so others may get their ah-ha, here is some of what I was taught.

Safety first:
Always a concave (inside of spoon) lower back as rounding this puts a lot of pressure on your spine especially as you go up in weight.
So no rounding of the lower back. Also, no rounding of the upper back (e.g. shoulders back).
KB ends up high in your crotch (Andrea Chang liked to say it is your body, you are allowed to touch yourself). If your KB is low this also puts a lot of strain on your back.

Everyone's anatomy is different - length of arms, legs, back, etc. You should never feel pain or strain while doing the swing or your form is off. Your swing may look fine, even to an RKC trainer, but you may need to adjust your swing so you do not feel strain/pain. (Example, my back is longer, I have to go another inch lower with my butt at the end of the swing or I will start feeling strain in my lower back).

Again, you can practice without a bell and get your form checked out - someone taking a video of you is great to see what you are really doing).

To do the top of the swing, you are doing a "plank".
Feet firmly on the floor, push down into the floor and there should be no/little wiggle in your feet while you are doing the swing.
Kneecaps pulled up.
Ribs actually pulled towards the hips - put fingers on bottom ribs and hip bones and try to get them closer. To me this feels like flattening my stomach towards my spine rather than sucking in my stomach.
Shoulders back and packed - this means right shoulder blade goes in your left back jeans pocket, left shoulder blade goes in your right back jeans pocket. The ah-ha words that made me understand this movement was when Andrea said it is as if you have a burr in your bra strap in the middle of your back and you are wiggling your back to get it out.
Shoulders back and packed includes lats activated (or working) which pulls your shoulders down so they are not raised.
Head neutral with spine as if there is one line from the top of your head down to your tailbone. Note: Some trainers teach to have your face forward all the time, but for me this strains my back.
I was taught drills where we did planks for 30-60 seconds, then jumped up and did some swings. Then did more planks and more swings.
Arms are out, anywhere from below waist level to shoulder level depending on your hip snap force and the KB weight.

Bottom of the swing,
During the entire swing, the shoulders stay back and packed.
Core stays tight with ribs pulled toward hips.
The same as Lorraine said, put your hands at the top of your legs and fold over your hands, but really reach back with your butt as if you are trying to go to the bathroom in a really dirty porta-potty (portable bathroom) where you don't want to touch the seat but need to get your butt back enough to go to the bathroom down the hole. So reach way back over the toilet hole with your rear end without sitting down.
Your arms come down (beginners can just allow the KB to pull them down, more advanced you use your lats to pull the KB down) and end up with your hands in your crotch.
You back does not go horizontal with the floor as the KB would drop too low and strain your lower back, your back is at an angle only going down enough to get the KB between your legs with your hands ending up in your crotch.

Hip movement part (the snap forward, the movement backward) - this is the ballistic part, so as you get better you want this to be a quick hard movement in both directions.
I suggest being comfortable with the basic swing and then using this to sharpen up your hip snap.
I have been told these descriptions:
Hip snap forward:
Doing a quick push forward as if you are pushing a table forward with your hips.
My ah-ha when we did a drill where you pulled all the muscles together into the top of the swing "plank posture" at the SAME second. So in the same second pull up knee caps, pull stomach back into spine, shoulders back and packed, feet pushing into the ground.

Hip "snap" backward:
As if you are punching a pole or person that is standing behind you. A punch motion with your butt backward into the 'over the porta potty' position.

So it is a hip snap backward and a hip snap forward.
Note: I was taught the hip snap forward weeks before I was taught the hip snap backwards, so that might be a more advanced part of the swing.

There are all kinds of drills that trainers have to help people get back on their heels for the swing, activate their hamstrings (e.g. make these muscles really work), activate their lats, etc.
The swing is a progression, first goal be safe, second goal keep working form to create a powerful swing that will really work many muscles in your body in the same exercise.

Jane


Edited by: JANEKB at: 8/24/2011 (18:05)
Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
3/5/11 10:38 P

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Aaron,
How it has been explained to me:
- if you have a heel on your shoes like most running shoes, etc. it can throw your balance forward. But in KB you want your weight back on your heels, not on your toes. You should feel the muscles up the back of your legs, not your quads with most exercises.
- if you have squishy soles in your shoes, this affects things. You want to press down into the floor with your feet, some trainers describe it as jumping up without really jumping. So you want a solid contact of your foot to the floor for this. As Lorraine said you want to grip the floor with your toes. For me it is like spreading my foot out to have full contact with the floor to give me great stability and balance. Hard to do in a soft squishy sole with an elevated heel.
Also a friend used flip flops in a park workout and really felt she overworked some small muscles working on balancing while on a soft squishy surface.
A side note, learning how to correctly have my foot pushing against the floor and pulling up my kneecaps has "cured" my knock knees and extra high arches and pronating feet about 95% (from where it was before KBs).
Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
LORRAINEG57's Photo LORRAINEG57 Posts: 709
3/5/11 5:32 P

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Lol...mine aren't well suited to SW PA winter weather so I'm anxious to start wearing them again.

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Currently swinging either a single 55 lb. or two 25 lb'ers.
KMICHA's Photo KMICHA Posts: 37,824
3/5/11 5:25 P

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My son has a pair . . . they are pretty funky!

Karen
Chicago, il

I am in the Central time zone.

Obstacles are those frightful things you see when you take your eyes off the goal. - Henry Ford


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
3/4/11 11:19 P

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They're fine if you don't want to invest in Vibrams but Vibrams are better (or barefoot) as with either one you're able to actually grip the floor with your toes. (Vibrams have individual toes). I don't even know if they were around when Pavel wrote the original book. They're relatively new on the market I believe. They're probably the closest you can get to barefoot as the soles are actually formed like the bottom of your feet.

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
AKBEANCOUNTER's Photo AKBEANCOUNTER SparkPoints: (2,541)
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3/4/11 10:15 P

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Re: footwear - Tsatsouline wrote that if you must wear shoes, they should be flat-soled shoes like Converse "Chuck Taylor" All-Stars (I believe his specific words were "anything made by a guy named Chuck.") I'll probably do most of my workouts either at home or on the grass by the high school track, so it doesn't matter that much in my case. Still, I've seen guys at the gym doing barbell squats in Chucks, so now I'm curious about the physics.


Aaron A.
"Standing on the defensive indicates insufficient strength; attacking, a superabundance of strength." -- Sun Tzu


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
3/3/11 5:27 P

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Not a problem, glad to help!

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
FRANCO1230's Photo FRANCO1230 SparkPoints: (66,962)
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3/3/11 10:58 A

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Very thorough description...SO easy to understand AND visualize...THANKS!!!

Elizabeth

Focus on what you CAN do, instead of what you can't!

It's not about lowering the weight on the scale; it's about increasing the weight on the bar!

Stop weighing yourself! Focus on eating healthier & getting stronger. Looking better will simply be an added bonus!


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KMICHA's Photo KMICHA Posts: 37,824
3/2/11 10:17 P

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Very in depth. One gets a good picture of what the body should be doing. Thanks for sharing!

Karen
Chicago, il

I am in the Central time zone.

Obstacles are those frightful things you see when you take your eyes off the goal. - Henry Ford


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
3/2/11 9:16 P

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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.
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