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  #81  
Old 23 May 2014, 22:27
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Quote:
Originally Posted by Silverbullet View Post
Leg bend should only happen as a reaction to the hip hinge, not as part of the the movement pattern and even then it's minimum.

The swing is not a quad or low back exercise. Hamstrings and glutes.

The hip hinge initiation is very similiar the the start of a Romanian deadlift. The arms, shoulders, quads etc should not be getting directly worked.
Excellent description SB.

Quote:
Originally Posted by jw View Post
Okay, so in swinging today, and agreeing with SB's statements above, I believe that I'm using correct form. Further, evidently all my buddies are correct and I have little T-rex arms. This causes the bell to strike my ass as a result of the little T-rex hands striking high on the thighs as opposed to passing through. For me to avoid this, I have to squat into the exercise, which is discouraged. So, I'm a freak with abnormally short arms.

The drill I was taught to understand proper form on swings is this:
Stance is wider than shoulder width. Place the bell directly between your ankles. From a standing position, your goal is to reach down and grasp the bell and stand back up straight.

Begin the movement by moving your hips backwards - imagine someone has a cable on your sit bones (pelvis) and is pulling them back. Do not let your knees come forward as you "squat" downwards. Do this slowly - you should feel the hammies stretching and loading up. Keep the back - especially low back - flat and your shoulders back and down. Your arms should dangle. Keep moving the hips backwards until your hands can grasp the bell. Then slowly reverse the motion. The slower you can do this, the better.

This is how I learned the sensation and mechanics of doing a proper swing. I still do these on occasion to be sure my form is still solid. And it makes all the difference once you have the form worked out - more power, endurance and much less soreness and pain.

HTH
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  #82  
Old 2 June 2014, 08:56
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I moved up to the 55 lb KB for my typical workout and found it was too hard on my knees. I am back to using a 45 for lunges and goblet squats and the 55 for swings, snatches and clean and press. So apparently now, I am a pussy.

I took a Pat MacNamara class as few weeks ago and my rifle shooting was not up to par. Here is how I mixed that into my KB work out.

From 50 yds......

Equipment:
POF M4 carbine
Glock 21
Soft Level IIIA Body Armor with plates (About 40 lbs)
35 lb Kettle bell.
V Tac 9hole barrier
50% AR500 Steel Target

I start with 20 squats wearing my armor, no KB
Three shots on steel at 50 meters from each side of the barrier

20 KB swings
Three shots on steel at 50 meters from each side of the barrier

20 lunges wearing Armor
Three shots on steel at 50 meters from each side of the barrier

10 clean and presses per side
Three shots on steel at 50 meters from each side of the barrier w G 21

20 Goblet squats w/ armor
Three shots on steel at 50 meters from each side of the barrier w/ G 21

Repeat until out of ammo using a 30 rd mag. I did two sets of this yesterday, Set 1 was 759 seconds and Set 2 was 495 Seconds.

I need to come up with an accountability exercise for dropped shots. As it stands now, I get more of a break when I miss and it cuts the time shorter. Some other AAR points, my V Tac sling needs to be better secured. One end came off near the end of Set 2. My Armor is somewhat obsolete, but effective for this drill. The connection at the cummerbund is not very secure. Squatting and swinging cause the Velcro to come apart, separating the panels at the bottom.

This was a smoking hard workout, although my rifle marksmanship is improving.
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Last edited by The Fat Guy; 2 June 2014 at 10:41.
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  #83  
Old 2 June 2014, 09:11
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TFG, so I don't side track the thread, PM me with info on your PC rig and set-up.

Thx,
-JAFO
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  #84  
Old 2 June 2014, 14:31
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Just got the pipe nipples in 4"! (not 6" as originally posted because I failed to bring the parts sheet with me!), 12", and Floor Flange. 1" diameter (I think the guy used 3/4" in the video). Testing it today. I do swings only.

Edit: Works great.

Last edited by Polypro; 3 June 2014 at 08:47.
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  #85  
Old 4 June 2014, 03:39
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Quote:
Originally Posted by The Fat Guy View Post
I moved up to the 55 lb KB for my typical workout and found it was too hard on my knees. I am back to using a 45 for lunges and goblet squats and the 55 for swings, snatches and clean and press. So apparently now, I am a pussy.

I took a Pat MacNamara class as few weeks ago and my rifle shooting was not up to par. Here is how I mixed that into my KB work out.

From 50 yds......

Equipment:
POF M4 carbine
Glock 21
Soft Level IIIA Body Armor with plates (About 40 lbs)
35 lb Kettle bell.
V Tac 9hole barrier
50% AR500 Steel Target

I start with 20 squats wearing my armor, no KB
Three shots on steel at 50 meters from each side of the barrier

20 KB swings
Three shots on steel at 50 meters from each side of the barrier

20 lunges wearing Armor
Three shots on steel at 50 meters from each side of the barrier

10 clean and presses per side
Three shots on steel at 50 meters from each side of the barrier w G 21

20 Goblet squats w/ armor
Three shots on steel at 50 meters from each side of the barrier w/ G 21

Repeat until out of ammo using a 30 rd mag. I did two sets of this yesterday, Set 1 was 759 seconds and Set 2 was 495 Seconds.

I need to come up with an accountability exercise for dropped shots. As it stands now, I get more of a break when I miss and it cuts the time shorter. Some other AAR points, my V Tac sling needs to be better secured. One end came off near the end of Set 2. My Armor is somewhat obsolete, but effective for this drill. The connection at the cummerbund is not very secure. Squatting and swinging cause the Velcro to come apart, separating the panels at the bottom.

This was a smoking hard workout, although my rifle marksmanship is improving.
Impressive workout, TFG! Now I am feeling like a pussy... I haven't tried swings with armor yet - I will give this a try asap. I will add the shooting soon afterwards. Great idea to combine this stuff. I did something (remotely) similar at my EP school where we had to sprint, do push-ups, etc. before engaging targets. But nothing gets the heart going like KB swings - and all of our shooting was with a pistol. Thanks for sharing this and giving me ideas for a new challenge.
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  #86  
Old 4 June 2014, 22:16
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Not only is it a good work out, it is also a good equipment check. I had issues with my armor staying shut and the sling on my rifle came apart.

Poly, is your camera broke?
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  #87  
Old 4 June 2014, 22:18
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This armor is older than SOTB.


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  #88  
Old 15 June 2014, 23:21
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Quote:
Originally Posted by usmc_3m View Post
Impressive workout, TFG! Now I am feeling like a pussy... I haven't tried swings with armor yet - I will give this a try asap. I will add the shooting soon afterwards. Great idea to combine this stuff. I did something (remotely) similar at my EP school where we had to sprint, do push-ups, etc. before engaging targets. But nothing gets the heart going like KB swings - and all of our shooting was with a pistol. Thanks for sharing this and giving me ideas for a new challenge.
Never a dull moment at my house. I cannot sprint too much, arthritic knees, but the goblet squats help.
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  #89  
Old 15 June 2014, 23:25
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Quote:
Originally Posted by jw View Post
I like Tracy Reifkind's Sinister workout.

On the ::30, 5, 10, 15 and 20 swings, 30 seconds break.
4 rounds.
I did this today with a 55# KB. Not a bad work out. I did a few squats at the end for ZUZSKA. (The blonde one)
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  #90  
Old 18 June 2014, 01:38
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Double 24kg swings - 50 reps (20, 15, 15)
Getups - 20kg, 5 reps each arm
Clean & Press - 32kg - Ladder set up to 6 and back

Minimum rest possible between all sets.

Finish with Vinyasa yoga opening sequence for active recovery/stretch.

Side note: most of my workouts are kettlebell-centric and I was posting them in the non-CF WOD thread. I obviously posted this one here. I know it's not a big deal, but am wondering where the best place to continue to post would be?
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  #91  
Old 18 June 2014, 07:09
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Yikes on those swings.
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  #92  
Old 18 June 2014, 20:41
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Quote:
Originally Posted by poison View Post
Yikes on those swings.
No doubt ! I actually planned on going for 100 - 4 x 25. That didn't work out too well - I had to struggle to get that first 20 reps on the first set. I have been doing well with one-arm swings with a 40kg - so I thought the move to the doubles wouldn't be so bad. Incorrect assumption

But now I know what my next goal will be...

I was motivated to go harder based on TFG's recent post.
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  #93  
Old 18 June 2014, 21:05
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One arm swings w/ 24kg - 4 x 10 each arm
Clean & Press: 3 x 10 w/ 24kg - each arm
Kettlebell "bear crawls" for two minutes w/ 24kg (pushup on kb handles, one-arm row - place kb forward, next pushup, next row - and so on)
12lb medicine ball leg lifts - 2 x 10
50 4-count flutter kicks
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  #94  
Old 19 June 2014, 12:12
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Quote:
Originally Posted by The Fat Guy View Post

Poly, is your camera broke?
I can see why you'd want a picture of my pipe ...BRB! LOL!

Last edited by Polypro; 19 June 2014 at 12:38.
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  #95  
Old 19 June 2014, 12:29
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Disassembled, and Assembled:
Attached Images
File Type: jpg SwingsForLess1.jpg (51.2 KB, 183 views)
File Type: jpg SwingsForless2.jpg (60.0 KB, 183 views)
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  #96  
Old 19 June 2014, 15:35
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Quote:
Originally Posted by Polypro View Post
I can see why you'd want a picture of my pipe ...BRB! LOL!
Ahhhh the macro lens is broken.
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  #97  
Old 19 June 2014, 16:46
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Quote:
Originally Posted by usmc_3m View Post
Double 24kg swings - 50 reps (20, 15, 15)
Getups - 20kg, 5 reps each arm
Clean & Press - 32kg - Ladder set up to 6 and back

Minimum rest possible between all sets.

Finish with Vinyasa yoga opening sequence for active recovery/stretch.

Side note: most of my workouts are kettlebell-centric and I was posting them in the non-CF WOD thread. I obviously posted this one here. I know it's not a big deal, but am wondering where the best place to continue to post would be?

The get ups are what kills me. I get a little off balance and start to tip over...... Maybe Zuzska can help.
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  #98  
Old 20 June 2014, 01:26
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Quote:
Originally Posted by The Fat Guy View Post
The get ups are what kills me. I get a little off balance and start to tip over...... Maybe Zuzska can help.
Zuzska always helps me

Getups and tipping. Yea - been there. I am assuming this is happening during the leg sweep and beginning to stand up. For me it came down to two things: 1) keep the base hand closer to the body and still be able to extend the arm fully before you sweep the leg back. 2) when you sweep your leg back, bring the knee close to that base hand. I had to swallow my ego on this and go light - 16kg bells - for a while till I got the technique down.

Here's a pretty good video that breaks down the TGU: https://www.youtube.com/watch?v=05XkK3UbRhY - the 5:30 mark gets into the area I think you are referring to.

HTH
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  #99  
Old 20 June 2014, 11:49
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Quote:
Originally Posted by usmc_3m View Post
Zuzska always helps me

Getups and tipping. Yea - been there. I am assuming this is happening during the leg sweep and beginning to stand up. For me it came down to two things: 1) keep the base hand closer to the body and still be able to extend the arm fully before you sweep the leg back. 2) when you sweep your leg back, bring the knee close to that base hand. I had to swallow my ego on this and go light - 16kg bells - for a while till I got the technique down.

Here's a pretty good video that breaks down the TGU: https://www.youtube.com/watch?v=05XkK3UbRhY - the 5:30 mark gets into the area I think you are referring to.

HTH
This helps, I think I am just trying to go too fast. A lighter KB is also good guidance.
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  #100  
Old 20 June 2014, 15:44
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Quote:
Originally Posted by The Fat Guy View Post
Ahhhh the macro lens is broken.
So WTF, you like homemade device? You made me take the pics...
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