I haven’t been putting my mind in my hips. My arms, yes. Long torso? Okay. Breathing is pretty good, too.
But swinging kettlebells is all about bending the hips, loading the hamstrings, and using the weight of the kettlebell to create explosive motion. So far, I haven’t been utilizing the force that’s already there to complete a swing, clean, or even a thruster.
As one friend put it, I’m “arm-y.” And I don’t mean an army of one, either. So today at the studio, we focused on technique. And that means hips and thighs.
At one point, I felt like giving up. My arms were burning up from using them too much. We had been practicing half-swings and cleans, and I just didn’t think I could do it anymore.
After a set of about 8 cleans with two 8kgs, Bill asked me why I threw the kettlebells down. “My arms hurt,” I automatically replied. “Okay, then, let’s move into full swings.” Literally-- there’s no rest for the weary.
Although I didn’t think it would, the swings actually loosened me up and I felt ready to do cleans again. Bill’s theory was that I always stop when I start to feel some pain, never progressing. “Try for 10 this time.”
“Ten? Okay.” I practiced PUSHING the bells behind me, using the momentum to finish the clean. Wow! It was like the kettlebells were floating.
After a brief rest period, which included watching Liz successfully complete one-hand snatches, it was time to go again. “Try fifteen.” No problem. I even pushed myself to do 17.
I paused again to watch and record Liz complete a set of snatches using both 8kg kettlebells. That’s when Bill asked, “Think you can do 20?” The result, although not perfect (I still need “more hips, more thighs”) is below!
Do towel swings. Thread a towel thru both bells, grab near the handle and swing, many, many times. Then go back and do swings without the towel, many, many times. Repeat. That should cure you.
WOW! The change in your physical appearance is amazing! Good for you!
FYI on you clean, practice them in front of a wall, more up and down and not so much swing.Keep your wrist strong and straight with your arm.
Good Luck!!!
Nice work Angela!
On your clean, you’re definitely using a lot of them arms cause at the 1:30 mark in your video, you’re stuck curling the KBs.
Motion of the KBs in a power clean should be straight up and down and not deviate from that plane. You’re borderlining on a swing clean.
When doing these power moves, i.e. cleans, snatches, swings, etc. make sure you have triple extension. Meaning, extend the ankles, knees and hips. Furthermore you should be contracting the hell out of all your muscles, especially that of your glute, hams, and quads, and to an extent, even your upper body: lats, core, shoulders, arms, etc. Contracting those glutes and hams will open up your hip flexors even more.
Practice, practice, practice!
You’re doing great!
All these people giving advice abt form and I’m sitting here watching your video with my mouth hanging open. Bravo to you girl. I think you’re doing great.
He he he he. Thanks for all the comments, everyone. I *definitely* am using them arms. Joe- I did the towel swings with my trainer and it helped a lot. Jacqui- thanks for the tip. I will do both of these things next, just for you (and me).
Quoc- I keep forgetting to contract my muscles “Like Liz is about to hit you with a nunchuck,” as Bill puts it. Good reminder!