I honestly was going to pass on this particular video because I’ve heard what not to do before, but the way you explained the process I find it easier to mentally keep your illustrations and terms in mind! You are an excellent Trainer!
There's one more sin you can add went to sit back as you back swing people do it too late and let the kettlebell fly too much out in front of them. What I mean is you should sit back as soon as soon as your forearm hits your rib cage. The trick is to wait for that moment.
Thank you Gavriel! I think what you described is the Butt Commitment Phobia sin, but with an added (and excellent) cue to wait until the forearm hits the torso. We use that cue a lot in classes and you're right, it would have made a good addition to the video. Thanks again and all the best in your training! 🤓👍
So glad I stumbled onto your channel. I want to come back to swings for general conditioning after giving them up years ago due to recurrent lumbar issues from them. I knew I was doing them wrong but couldn’t crack the code to correct the motion. With this video I know exactly what I was doing wrong (squatting and poor mount/dismount). Your instruction is excellent, your demos are clear, good luck growing the channel.
As always Kat is coaching thru the hole video, great tutoring, great video! Thanks Kat. If you got time please explain the breathing technique during snatches and jerks
Thank you Andi 🙏🌷 and thanks for the request, I'll add the breathing techniques for snatch and long cycle to my video topics to post about, it's a great topic!
Thank you! Spaseebo! My sins are duck feet and butt commitment. I did 200 swings with 16kgs as part of a KB workout and my lower back is a bit sad today... following you from British Columbia.
Thank you Maks! Greetings to British Columbia from New Zealand! Yes, butt commitment can be the toughest one to notice because all the regular swing standards seem to be fulfilled. I hope your lower back pain goes away once the habit of keeping butt and abs on solidifies! All the best and let me know how you go! 💪🙌
I'm completely new to kb, got an adjustable one to use at home to substitute barbell deadlifting during COVID-19 lockdown. Two and one handed swings are awesome, these videos are a treasure for a newbie! Funnily traditional deadlifting had me doing everything right except I've had my toes turned out, oops.
Hi Fryda, thank you! Sounds like you'll have a great lockdown time! 💪 for powerlifting deadlifts, I assume you were doing sumo, for which the toes are indeed turned out. That's done in order to make more space at the hips due to so much wider stance. The wider stance means the bar travels a shorter distance from the floor, but the price for that is reduced overall power. The trade-off is worth it to most power lifters though. With kettlebells, as much as possible, toes must be parallel. For some shorter people (like myself) double kettlebell swings mean that toes slightly turn out, again because of the wider stance. I pay for it with having to work harder, as duck feet reduce power across the board. That's another reason why smaller size cast iron kettlebells (as opposed to competition style) are better for shorter people.
@@KatsKettlebellDojo I have an 8 and a 12 kg. competition kettbell and I'm a smaller person like yourself. Does this mean I won't be as powerful in my swings than if I were using cast-iron kettlebells? Thank you.
Hi Christopher, You can still get very powerful, as the size difference when you're using singles is pretty small. However, following the laws of biomechanics, if you're swinging with your legs farther from vertical, you'll produce less power than if you were swinging with your legs closer to vertical. The rack position with a competition KB for a smaller person is also less powerful. If you are striving for absolute maximum power as the first goal, then as a smaller person, you'd be better off using more compact kettlebells. Otherwise, just use what you enjoy using.
Hi Kat, I absolutely love your instructions. The explanation on the movements and what not to do is second to none! Is there any chance you could do a follow along beginners 10min workout?
Hi! Sure can. Could you let me know what you mean when you say beginners? I.e. which movements can they do, if anything? I have realised over the years that there are so many definitions of that term, for example we call beginners who know how to deadlift, one arm deadlift, dead clean, two hand swing, press, squat, row. But they don't yet know how to TGU, one arm swing, clean and Snatch. If a person doesn't yet know how to deadlift, squat and press correctly, they're a 'novice'. I'll do my best to deliver the 10 min workout according to your definition of beginner. Thank you for the suggestion!
@@KatsKettlebellDojo Hi Kat. Thanks for replying. I guess the best description for me and my partner is novice. We have never used kettlebells before and probably ridiculously unfit! Haha. We are trying to follow another workout that has a 2 arm swing, 1 arm swing, goblet squat and a suitcase deadlift, although we've mad good use use of you're videos to try and correct our form.
Thanks for that, ok I'll put something together for novices. It definitely won't have one arm swing yet. As a rule of thumb, before you begin doing 1 arm swing, you want to be really good at two hand swing (be able to complete 10 sets of 20 reps in 10 minutes, with at least a 16 kg for men and 12 kg for women). Before you do the two hand swing, you want to be able to complete 10 sets of 10 reps in 10 minutes of KB deadlift, with at least 32kg for men (can use double 16s, a 20kg and 12kg or other combination) and 24 kg for women (can use 8 and 16 kg together). The swing is meant to be the progression for a deadlift. That's the entire point of it, once you are too strong for the deadlift, you can do the swing. Most people are better off deadlifting as much as possible in the beginning. And only after a few months to a few years of deadlifting should swings be introduced. That will ensure the best possible use of the Kettlebell, and a strong injury free body.
Как приятно получить комментарий на родном языке! 😍 Больше вам спасибо, Иван! Рада что вы занимаетесь гирями и что видео вам помогают 💚😃 если есть какие вопросы, говорите и я сделаю видео на ту тему. Всего хорошего 👍💪🙌
Thank you for the excellent videos. I just found your channel and I practice with a 16kg kettlebell. My question: when should you initiate the forward hip hinge when the kettlebell is in the downswing?
Thank you for the feedback and the question, Fred! You will initiate the hinge when your upper arms come into contact with the torso. Another way of looking at it is, when the kettlebell is pointing at 5 o'clock, or when kettlebell handle is below belly button. Until then, keep squeezing your butt. Hope this helps, if you have more questions please fire away! All the best in your training 💪🙌 Kat
This was so good. Thank you! I have a question, though I'm not sure if this is the place for it; I want to start with the Simple & Sinister training regime by Pavel and I'm wondering if the Deadlift-before-swing is a MUST or if there are also people who can learn it without that whole buildup. Because due to the quarantine I can't get coaching right now and I would like to finally start my kettlebell journey in a responsible manner. The simple & sinister protocol speaks to me since it's so simple and I can just start. I do get the whole buildup idea of course. Normally I love breaking movements down and then building them up. But I'm also really looking forward to just starting and DOING it, finally, after watching so many youtube videos :P I'm pretty talented at understanding the movements I think. I do believe the book (simple & sinister 2nd edition) has pretty good explanations. I'm very curious about your personal opinion. I once learned a swimming method by building step by step and it was SO great, my technique in that stroke is still perfect, that's why your idea of deadlift first speaks to me so much.
Hi you could definitely start with the simple and sinister just take your time don't rush it and listen to your body anything feels weird stop. I started with enter the kettlebell but all I did was get ups and swings for years.
Hi Barrrrt, This is a very good question! The technique progression from deadlift to Swing is what I would call a 'non negotiable' progression. Simply put, there must be a deadlift proficiency before one begins to swing. Think about deadlift and swing like driving a car. Deadlift is like driving a Honda Civic slowly around an empty parking lot. Swing is like driving a Ferrari at full speed down a highway. We wouldn't stick a novice into a Ferrari and send him at 60 mph down a city highway. Same with learning the swing, there are too many things happening too fast during the swing, so if you haven't got the basics (hip hinge, straight back, packed shoulders, braced midsection, active lats, glutes on) on autopilot, it will be a carnage once you start swinging. Because the swing comes with a whole other set of challenges, on top of the ones from deadlift. However, the weight progression (100 deadlifts in 10 min with 32kg for men before you begin practicing the swing with 16kg) is less important. It's just a rule of thumb, based on teaching the swing to so many people. Technical proficiency and consistency are what's important. So, before swinging, I would recommend getting the complete hang of the Deadlift and the Dead-Stop swing. Saying that, I have many clients do simple & sinister with Deadlifts (building up to Doing Double KB Sumo Deadlift with 20+12kg = 32kg per round). It doesn't diminish the effect of the programme, because it still works all the same muscle groups plus sets them up for future swinging excellence. However, you know yourself best, and as long as you do the technical progression, the weight progression might not be all that important for you. Let me know how you get on and all the best in your S&S practice!
![ผัวเถื่อน - ยูริ โตเกียวมิวสิค [ OFFICIAL MUSIC VIDEO ]](http://i.ytimg.com/vi/P08ORRVDGl8/mqdefault.jpg)
This is the best kettlebell instuction site on TH-cam!
I honestly was going to pass on this particular video because I’ve heard what not to do before, but the way you explained the process I find it easier to mentally keep your illustrations and terms in mind! You are an excellent Trainer!
Thank you Portress, I'm very happy to hear that it helped you perform better! All the best in your training in 2021! 🙌💪🤗
Masterful teachings. You should have 100k subs, that's #9 sin!
this is a great instructional, and i learned the Fantastic new terminology "Butt Commitment Phobia".
😁😁 thank you Dahigi, here's to having a committed butt! 🍻
I watched a lot of kettlebell swing videos, and I think this is the best.
Immediately after watching this, I did 100 deadlifts over the course of an hour and concentrated on having a straight back
Excellent work Kat . Thank you 🙏
Super helpful. Good to watch this every few months to make sure we're keeping good form.
There's one more sin you can add went to sit back as you back swing people do it too late and let the kettlebell fly too much out in front of them. What I mean is you should sit back as soon as soon as your forearm hits your rib cage. The trick is to wait for that moment.
Thank you Gavriel! I think what you described is the Butt Commitment Phobia sin, but with an added (and excellent) cue to wait until the forearm hits the torso. We use that cue a lot in classes and you're right, it would have made a good addition to the video. Thanks again and all the best in your training! 🤓👍
@@KatsKettlebellDojo Ya Kat that's what I mean.
All of them gave me the trouble because I am new with kettlebell, this video was very informative, thanks
This is such a good video, it really breaks it down. Thanks.
Thank you John! 🌷🙏
Thank you Kat, your coaching is the best!
So glad I stumbled onto your channel. I want to come back to swings for general conditioning after giving them up years ago due to recurrent lumbar issues from them. I knew I was doing them wrong but couldn’t crack the code to correct the motion. With this video I know exactly what I was doing wrong (squatting and poor mount/dismount). Your instruction is excellent, your demos are clear, good luck growing the channel.
Very informative
thank you Kat! great video, like many others that you have!
As always Kat is coaching thru the hole video, great tutoring, great video! Thanks Kat. If you got time please explain the breathing technique during snatches and jerks
Thank you Andi 🙏🌷 and thanks for the request, I'll add the breathing techniques for snatch and long cycle to my video topics to post about, it's a great topic!
Fantastic advice
Great video thanks
Really well explained thank you.
So informative really helped me technically.. Training from home
Thank you! Spaseebo! My sins are duck feet and butt commitment. I did 200 swings with 16kgs as part of a KB workout and my lower back is a bit sad today... following you from British Columbia.
Thank you Maks! Greetings to British Columbia from New Zealand! Yes, butt commitment can be the toughest one to notice because all the regular swing standards seem to be fulfilled. I hope your lower back pain goes away once the habit of keeping butt and abs on solidifies! All the best and let me know how you go! 💪🙌
I'm completely new to kb, got an adjustable one to use at home to substitute barbell deadlifting during COVID-19 lockdown. Two and one handed swings are awesome, these videos are a treasure for a newbie! Funnily traditional deadlifting had me doing everything right except I've had my toes turned out, oops.
Hi Fryda, thank you! Sounds like you'll have a great lockdown time! 💪 for powerlifting deadlifts, I assume you were doing sumo, for which the toes are indeed turned out. That's done in order to make more space at the hips due to so much wider stance. The wider stance means the bar travels a shorter distance from the floor, but the price for that is reduced overall power. The trade-off is worth it to most power lifters though. With kettlebells, as much as possible, toes must be parallel. For some shorter people (like myself) double kettlebell swings mean that toes slightly turn out, again because of the wider stance. I pay for it with having to work harder, as duck feet reduce power across the board. That's another reason why smaller size cast iron kettlebells (as opposed to competition style) are better for shorter people.
@@KatsKettlebellDojo I'm 5'4 so this info is perfect for me, thank you and thanks for your hard work making these videos!
@@KatsKettlebellDojo I have an 8 and a 12 kg. competition kettbell and I'm a smaller person like yourself. Does this mean I won't be as powerful in my swings than if I were using cast-iron kettlebells?
Thank you.
Hi Christopher,
You can still get very powerful, as the size difference when you're using singles is pretty small. However, following the laws of biomechanics, if you're swinging with your legs farther from vertical, you'll produce less power than if you were swinging with your legs closer to vertical.
The rack position with a competition KB for a smaller person is also less powerful.
If you are striving for absolute maximum power as the first goal, then as a smaller person, you'd be better off using more compact kettlebells. Otherwise, just use what you enjoy using.
Very nice tutorial, good tips for beginners! Keep going!
Thank you! 🌷🙏
Hi Kat, I absolutely love your instructions. The explanation on the movements and what not to do is second to none! Is there any chance you could do a follow along beginners 10min workout?
Hi! Sure can. Could you let me know what you mean when you say beginners? I.e. which movements can they do, if anything? I have realised over the years that there are so many definitions of that term, for example we call beginners who know how to deadlift, one arm deadlift, dead clean, two hand swing, press, squat, row. But they don't yet know how to TGU, one arm swing, clean and Snatch. If a person doesn't yet know how to deadlift, squat and press correctly, they're a 'novice'.
I'll do my best to deliver the 10 min workout according to your definition of beginner. Thank you for the suggestion!
@@KatsKettlebellDojo Hi Kat. Thanks for replying. I guess the best description for me and my partner is novice. We have never used kettlebells before and probably ridiculously unfit! Haha. We are trying to follow another workout that has a 2 arm swing, 1 arm swing, goblet squat and a suitcase deadlift, although we've mad good use use of you're videos to try and correct our form.
Thanks for that, ok I'll put something together for novices. It definitely won't have one arm swing yet. As a rule of thumb, before you begin doing 1 arm swing, you want to be really good at two hand swing (be able to complete 10 sets of 20 reps in 10 minutes, with at least a 16 kg for men and 12 kg for women). Before you do the two hand swing, you want to be able to complete 10 sets of 10 reps in 10 minutes of KB deadlift, with at least 32kg for men (can use double 16s, a 20kg and 12kg or other combination) and 24 kg for women (can use 8 and 16 kg together).
The swing is meant to be the progression for a deadlift. That's the entire point of it, once you are too strong for the deadlift, you can do the swing. Most people are better off deadlifting as much as possible in the beginning. And only after a few months to a few years of deadlifting should swings be introduced. That will ensure the best possible use of the Kettlebell, and a strong injury free body.
@@KatsKettlebellDojo Thanks Kat, I had no idea we we're moving to fast on the 1 arm swing! Looking forward to your vid, very much appreciated!
Hey just found your channel, great tips and tutorials. Subbed👍
Thank you, Steffan! Happy to answer any questions you might have, all the best in your training! 🙌💪🌟
Спасибо Вам, Катя, из Украины! Каждое видео полезно и информативно! Успехов Вам на другом конце Планеты!
Как приятно получить комментарий на родном языке! 😍 Больше вам спасибо, Иван! Рада что вы занимаетесь гирями и что видео вам помогают 💚😃 если есть какие вопросы, говорите и я сделаю видео на ту тему. Всего хорошего 👍💪🙌
When you say to pack your shoulders, does this mean retracting my scaps?
Thank you for the excellent videos. I just found your channel and I practice with a 16kg kettlebell. My question: when should you initiate the forward hip hinge when the kettlebell is in the downswing?
Thank you for the feedback and the question, Fred! You will initiate the hinge when your upper arms come into contact with the torso. Another way of looking at it is, when the kettlebell is pointing at 5 o'clock, or when kettlebell handle is below belly button. Until then, keep squeezing your butt. Hope this helps, if you have more questions please fire away! All the best in your training 💪🙌 Kat
This was so good. Thank you!
I have a question, though I'm not sure if this is the place for it; I want to start with the Simple & Sinister training regime by Pavel and I'm wondering if the Deadlift-before-swing is a MUST or if there are also people who can learn it without that whole buildup. Because due to the quarantine I can't get coaching right now and I would like to finally start my kettlebell journey in a responsible manner. The simple & sinister protocol speaks to me since it's so simple and I can just start.
I do get the whole buildup idea of course. Normally I love breaking movements down and then building them up. But I'm also really looking forward to just starting and DOING it, finally, after watching so many youtube videos :P I'm pretty talented at understanding the movements I think. I do believe the book (simple & sinister 2nd edition) has pretty good explanations. I'm very curious about your personal opinion.
I once learned a swimming method by building step by step and it was SO great, my technique in that stroke is still perfect, that's why your idea of deadlift first speaks to me so much.
I wish I could give this video 3 thumbs up.
Hi you could definitely start with the simple and sinister just take your time don't rush it and listen to your body anything feels weird stop. I started with enter the kettlebell but all I did was get ups and swings for years.
@@gavriel4137 Thanks man
I did the same program. 16kg wasn't necessary to do the deadlift. I later did kettlebell deadlift for 24kg and 32kg and it really helps a lot!
Hi Barrrrt,
This is a very good question!
The technique progression from deadlift to Swing is what I would call a 'non negotiable' progression. Simply put, there must be a deadlift proficiency before one begins to swing.
Think about deadlift and swing like driving a car. Deadlift is like driving a Honda Civic slowly around an empty parking lot. Swing is like driving a Ferrari at full speed down a highway. We wouldn't stick a novice into a Ferrari and send him at 60 mph down a city highway. Same with learning the swing, there are too many things happening too fast during the swing, so if you haven't got the basics (hip hinge, straight back, packed shoulders, braced midsection, active lats, glutes on) on autopilot, it will be a carnage once you start swinging. Because the swing comes with a whole other set of challenges, on top of the ones from deadlift.
However, the weight progression (100 deadlifts in 10 min with 32kg for men before you begin practicing the swing with 16kg) is less important. It's just a rule of thumb, based on teaching the swing to so many people. Technical proficiency and consistency are what's important.
So, before swinging, I would recommend getting the complete hang of the Deadlift and the Dead-Stop swing.
Saying that, I have many clients do simple & sinister with Deadlifts (building up to Doing Double KB Sumo Deadlift with 20+12kg = 32kg per round). It doesn't diminish the effect of the programme, because it still works all the same muscle groups plus sets them up for future swinging excellence.
However, you know yourself best, and as long as you do the technical progression, the weight progression might not be all that important for you.
Let me know how you get on and all the best in your S&S practice!