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Old 05-11-2008, 05:29 AM   #1
Shannon Mahoney
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"Helen" KB technique


Just posted a video of me doing "Helen" Just want to get anyone’s views on my KB swing technique. This is the first time I have seen myself doing KB swings and I think I might be leaning back excessively.

Cheers. WFS??

Last edited by Lynne Pitts : 06-03-2008 at 04:53 AM.
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Old 05-11-2008, 10:40 PM   #2
Daniel Schmieding
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Re: "Helen" KB technique

Great effort!

Excessive rounding (extension) and arching (hyper-flexion?) of the lower back on some of the more aggressive swings. We want to open the hips, but not "crunch" the lower back.
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Old 05-12-2008, 05:13 AM   #3
Leon Robotham
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Re: "Helen" KB technique

Hey Shannon

Firstly, good effort fella!

I'd like to see you keeping your weight on your heels, have the shins vertical and you sitting back and down a little (think DL) and driving through the hips with an aggressive yet controlled pop (just enough to get the bell where you need it).

The swing is all hips, hams, glutes and back, if you slow your cycle down and focus purely on sitting back and down little, firing with the hams and popping the hips (not hyper extending) then you should clear the full 21 depending on grip limitation.

Here's a vid of me with the 45kg bell. It was taken head on so you'll not get to see entirely what I mean but you'll see from the lean that the hips are way back and the drive is coming from the posterior chain, the bell is half or just over half my BWT so it takes quite a pop (for me) to get it overhead. (n/wfs) explicit lyrics.

Hope this helps.
Take a deep breath..... Now do it again!
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