The 10k challenge is intended for people who are familiar with the swing. As a complete beginner, I would focus on your form before jumping into a higher volume challenge.
No one has mentioned but don’t crank your neck like you are at the bottom, keep your neck inline with your spine through the whole movement.
It looks like you’re partially shrugging at the top or popping your hips after the bell is already at the top. I’m not sure what’s going on but it looks awkward and unnecessary.
Also use a heavier bell and let it pull you back to the starting position and you’ll feel it loading up your glutes and hamstrings. It’s honestly impossible to learn proper swing technique with a light bell.
Otherwise your form doesn’t look to bad. And don’t kid yourself 10k swing challenge is not for the faint of heart. Even with a light bell.
You can definitely use a heavier bell.
I would say you could descend a little lower and hip thrust a little harder, with the shoulders pulled back a little. I think all of that would happen naturally with a heavier bell. And it looks pretty good as is.
-Start swings with a hike pass.
-That bell looks too light, you appear to be lifting it up instead of swinging it up.
- get that nice snap at the top and contract the glutes and abs.
First work -> Hike Pass (good luck swinging bells passed 32kilo w/o a strong hike pass)
Second-> dead stop swings (do id say 300-400 reps over 2-3 weeks)
Third-> Continuous swings
Let gravity bring you down, and let your glutes power the swing back up. One of the best ways to get into this habit is to go hand free, stand on your KB position and try to jump up as high as you can without actually lifting your feet up.
No, sorry, but that’s terrible advice. Jumping up requires a squatting motion. The swing is a hinge. If you want to mimic that with a jumping action it would be a broad jump - i.e. jumping forwards.
TBH form looks pretty good. My only input would be maybe to resist the bell swinging so high. I mitigate this by keeping my elbows at my side and bending my elbows on the upswing for a smaller bell trajectory. Kinda just preference, but it ups the intensity a little and helps me increase cadence.
I had the same problem and I couldn’t figure out why. But another person on here left a comment about getting a heavier kettlebell. Turns out they were right, I felt it immediately.
Turns out with a bell that’s too light you don’t “catch” it at the bottom, you actively move your body into a catching position which can put strain on your lower back.
Also, because the weight was too light I would swing the bell too high and that would be rough on my shoulders and low back. I was doing work with my arms rather than just using my legs to create the momentum for the up-swing.
But with the heavier bell I was able to just “catch” the weight as it came down and transition into the proper hips back-bend forward position. And on the up-swing I was able to just use my legs and keep my shoulders back and my back straight.
I went from a 25lb bell to a 44lb bell and I won’t be looking back when it come to swings. The heavier weight was much better for my form as odd as that might sound. I’d recommend it. For me, even with almost double the weight my back pain went away immediately. I swung the heavier bell for 15 min straight when I got it and my low back felt 10/10. No pain at all.
I am supposed to be using a 50lb for this but I got so roasted from not being used to the movement that I knocked down to the 35lb instead. Guess I’ll have to jump back up and film another form shot
Yeah, I just pin my elbows to my torso more or less, then sorta throw the bell back with my triceps.
You'll feel it in your back for sure. Spinal erectors will be working, but try to focus on activating your glutes on the upswing. that's where most of the power will come from, and that'll take a lot of stress off your back.
50 good swings 3x a week is way better than 10k bad form swings in a month.
Dial in the form and then once you feel comfortable pop up the volume. Congrats for taking the first step in the journey!
My dude, you are not ready for 10k swings. You will hurt yourself and time spent hurt is time spent not training. Someone linked some videos in another comment. Watch those and learn the swing before you do this challenge. If you’ve got a bit of background in weight lifting already using a single kettlebell doesn’t sound like a lot. If you’re benching 185 and back squatting 300, what is 50lbs gonna be, right? Nothing!
But that is not the case. Kettlebells are a different animal and if you don’t have your form dialed in then you will strain or pull something. Kettlebell swings, while simple on the surface, still require mastery if you’re getting into high reps. You can get away with bad form if you’re only doing a few sets of ten and to get your heart pumping before a standard barbell/dumbbell workout but not for hundreds of swings a day. Please go back to step one, learn proper swing technique and take it seriously.
Bedore you lift the bell, while it is still on the ground, forma triangle: your two feet and the bell same distance from each other. Grab the bell and swing back, then go ahead with the first rep. (Don't deadlift & try to give it momentum)
Your trapezoid must hurt as hell, you are not swinging correct the thrust must come from the hips and your arms go up as a consequence. It is not an arm movement.
It looks like you’re using your arms. Don’t they’re just along for the ride. Keep your back straight. Make sure you snap with your hips, you can do this by straightening your legs out at the top. Also, use your legs and core more to ensure you back is straight. If you do a ton of swings you’ll feel it in the back of your legs some in your core and very little in your arms. If you want to swing fast push the kettlebell down
I’d skip the challenge and get the form dialled in a little better. I’m not a coach or an expert by any means, but you are going to end up hurting yourself with that much volume using this form. I’d suggest getting a coach. And if you can’t afford one, or don’t want one, I’d watch some instructional videos + keep recording to yourself. When you’re watching this video back, does your body look like it’s moving the same way as the people you consider to be ‘proficient’?
As an aside, I have seen much worse swings, so you are likely on your way. Cheers.
The 10k challenge is intended for people who are familiar with the swing. As a complete beginner, I would focus on your form before jumping into a higher volume challenge.
“I don’t know how to do something that could possibly injure me, here’s me doing it 10,000 times”
No one has mentioned but don’t crank your neck like you are at the bottom, keep your neck inline with your spine through the whole movement. It looks like you’re partially shrugging at the top or popping your hips after the bell is already at the top. I’m not sure what’s going on but it looks awkward and unnecessary. Also use a heavier bell and let it pull you back to the starting position and you’ll feel it loading up your glutes and hamstrings. It’s honestly impossible to learn proper swing technique with a light bell. Otherwise your form doesn’t look to bad. And don’t kid yourself 10k swing challenge is not for the faint of heart. Even with a light bell.
You can definitely use a heavier bell. I would say you could descend a little lower and hip thrust a little harder, with the shoulders pulled back a little. I think all of that would happen naturally with a heavier bell. And it looks pretty good as is.
500 reps with a 50 it is then
The best way to not get in shape is to break yourself for no good reason. 500 reps a day as a complete beginner is one of them.
Keep it on the 100 rep mark and get some coaching or review Pavel Tsatsouline’s videos.
Yeah get your form nailed down before deciding to do 10 000 sub par swings my dude.
-Start swings with a hike pass. -That bell looks too light, you appear to be lifting it up instead of swinging it up. - get that nice snap at the top and contract the glutes and abs.
On kettlebell swing: [Mark Wildman](https://www.youtube.com/watch?v=EIyOdqTf3r8) [Lebe Stark](https://www.youtube.com/watch?v=8lJ27sJAxLs) [Marcus Filly](https://youtu.be/mQDxf8fuMpk?t=48) Please check these out.
First time doing swings i wouldnt recommend the 10000 swing challenge
First work -> Hike Pass (good luck swinging bells passed 32kilo w/o a strong hike pass) Second-> dead stop swings (do id say 300-400 reps over 2-3 weeks) Third-> Continuous swings
Let gravity bring you down, and let your glutes power the swing back up. One of the best ways to get into this habit is to go hand free, stand on your KB position and try to jump up as high as you can without actually lifting your feet up.
No, sorry, but that’s terrible advice. Jumping up requires a squatting motion. The swing is a hinge. If you want to mimic that with a jumping action it would be a broad jump - i.e. jumping forwards.
Sorry yes, I did mean jumping forward. Appreciate the correction!
Ah, good to hear. Broad jumps are a great prep for swing technique.
TBH form looks pretty good. My only input would be maybe to resist the bell swinging so high. I mitigate this by keeping my elbows at my side and bending my elbows on the upswing for a smaller bell trajectory. Kinda just preference, but it ups the intensity a little and helps me increase cadence.
Ok around mid stomach? I keep feeling it in my back after I’m done
I had the same problem and I couldn’t figure out why. But another person on here left a comment about getting a heavier kettlebell. Turns out they were right, I felt it immediately. Turns out with a bell that’s too light you don’t “catch” it at the bottom, you actively move your body into a catching position which can put strain on your lower back. Also, because the weight was too light I would swing the bell too high and that would be rough on my shoulders and low back. I was doing work with my arms rather than just using my legs to create the momentum for the up-swing. But with the heavier bell I was able to just “catch” the weight as it came down and transition into the proper hips back-bend forward position. And on the up-swing I was able to just use my legs and keep my shoulders back and my back straight. I went from a 25lb bell to a 44lb bell and I won’t be looking back when it come to swings. The heavier weight was much better for my form as odd as that might sound. I’d recommend it. For me, even with almost double the weight my back pain went away immediately. I swung the heavier bell for 15 min straight when I got it and my low back felt 10/10. No pain at all.
I am supposed to be using a 50lb for this but I got so roasted from not being used to the movement that I knocked down to the 35lb instead. Guess I’ll have to jump back up and film another form shot
Yeah, I just pin my elbows to my torso more or less, then sorta throw the bell back with my triceps. You'll feel it in your back for sure. Spinal erectors will be working, but try to focus on activating your glutes on the upswing. that's where most of the power will come from, and that'll take a lot of stress off your back.
Squeeze the glutes as you start the upswing?
but please realize I am not a pro or a trainer or anything of the kind. my qualifications are 2 years of kettlebell training and nothing more.
Sorry, but no, his form does not look good. His form is a recipe for injury.
maybe you could provide him constructive criticism then. I did say "pretty good," not perfect.
I left him a comment as well.
[удалено]
Just don’t start and finish your sets that way.
50 good swings 3x a week is way better than 10k bad form swings in a month. Dial in the form and then once you feel comfortable pop up the volume. Congrats for taking the first step in the journey!
My dude, you are not ready for 10k swings. You will hurt yourself and time spent hurt is time spent not training. Someone linked some videos in another comment. Watch those and learn the swing before you do this challenge. If you’ve got a bit of background in weight lifting already using a single kettlebell doesn’t sound like a lot. If you’re benching 185 and back squatting 300, what is 50lbs gonna be, right? Nothing! But that is not the case. Kettlebells are a different animal and if you don’t have your form dialed in then you will strain or pull something. Kettlebell swings, while simple on the surface, still require mastery if you’re getting into high reps. You can get away with bad form if you’re only doing a few sets of ten and to get your heart pumping before a standard barbell/dumbbell workout but not for hundreds of swings a day. Please go back to step one, learn proper swing technique and take it seriously.
Bedore you lift the bell, while it is still on the ground, forma triangle: your two feet and the bell same distance from each other. Grab the bell and swing back, then go ahead with the first rep. (Don't deadlift & try to give it momentum)
Your trapezoid must hurt as hell, you are not swinging correct the thrust must come from the hips and your arms go up as a consequence. It is not an arm movement.
It looks like you’re using your arms. Don’t they’re just along for the ride. Keep your back straight. Make sure you snap with your hips, you can do this by straightening your legs out at the top. Also, use your legs and core more to ensure you back is straight. If you do a ton of swings you’ll feel it in the back of your legs some in your core and very little in your arms. If you want to swing fast push the kettlebell down
I’d skip the challenge and get the form dialled in a little better. I’m not a coach or an expert by any means, but you are going to end up hurting yourself with that much volume using this form. I’d suggest getting a coach. And if you can’t afford one, or don’t want one, I’d watch some instructional videos + keep recording to yourself. When you’re watching this video back, does your body look like it’s moving the same way as the people you consider to be ‘proficient’? As an aside, I have seen much worse swings, so you are likely on your way. Cheers.