CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Digital Coaching
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Digital Coaching Post pictures or movies for critique and coaching

Reply
 
Thread Tools
Old 01-15-2006, 11:50 AM   #1
Frank Menendez
Member Frank Menendez is offline
 
Profile:
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
Are my arms supposed to be straight? I just realized they were bent... hmm...

This is a modified kettlebell swing using a dumbbell...

http://www.fmenendez.com/exercises/kettlebell.mov
  Reply With Quote
Old 01-18-2006, 04:32 PM   #2
Frank Menendez
Member Frank Menendez is offline
 
Profile:
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
Am I correct when i say the biggest problem is simply the bent arms?
  Reply With Quote
Old 01-18-2006, 04:45 PM   #3
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
I'm no kettlebell expert, but I'd say there wasn't nearly enough pop! in your hips. Extend them violently.
  Reply With Quote
Old 01-19-2006, 11:53 AM   #4
Rene Renteria
Member Rene Renteria is offline
 
Profile:
Join Date: Oct 2004
Location: San Francisco  CA
Posts: 364
Same issue as with the SDLHPs. As Lincoln and Jerry said, pop or explode those hips. Yes, straight arms. Your arms are like cables to which the weight is attached; the drive to get the weight up comes from your legs. With different amounts of hip drive, you can get the weight up to different heights, depending on where you want it to go (belly, eye level, 45 deg, overhead). To speed them up (like in Helen), you can drive the weight back down with your shoulders, if you're fit enough. (I'm not and can't keep that up for 21 swings--yet!)

Maybe do some medicine ball overhead throws for distance?

You seem to be controlling or limiting the weight's upward progress or momentum in both lifts. Tending toward static/slow instead of dynamic/speed/fast. What you want is to provide "upward momentum to the barbell", as Coach Burgener puts it in his videos, with your legs, "jumping" the bar or DB up (with drive "from the heels" (i.e., posterior chain) and not from the toes, of course).

Check out the first set of (very strong) thrusters in Anthony B.'s "Fran" video on this board. His feet move because both he and the weight are getting "weightless" as he jumps up. Most of the upward progress of the bar is from leg drive (the "push" part of "push-press") and not from pressing it.

Good job keeping your head and chest up. As people tire (including myself), they tend to droop, dropping their chins and rounding the back--not good! Keep the squat form tight and right.

Nice work!
Rene'
Usual caveats--I'm no coach and a punter at most lifts.
  Reply With Quote
Old 01-19-2006, 12:27 PM   #5
Frank Menendez
Member Frank Menendez is offline
 
Profile:
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
I've having some difficulty understand this "hip" concept..driving with my hips...
  Reply With Quote
Old 01-19-2006, 12:46 PM   #6
Rene Renteria
Member Rene Renteria is offline
 
Profile:
Join Date: Oct 2004
Location: San Francisco  CA
Posts: 364
Dimas is not doing this with his arms. Look at his speed:
http://media.putfile.com/Ironmind_1993_Dimas
(Also see the very end where he nonchalantly pops the 400+ lbs. off of his shoulders.)

Check these (and the whole site) out, too:
http://www.mikesgym.org/gallery/gallery.php?show=gallery&type=Image&gallery=grea t%20positions%20and%20or%20extensions

Start doing the Burgener warmup in your warmups. (See the Mike's Gym site, above.) Try it with an Oly bar, trying to get the bar to move without "using your arms" (other than as an attachment to the bar).

Jump. Now jump with weights. But be mindful of your back, head, and chest postion to protect your back. Do some box jumps, landing in a correct squat postion.

Again, I'm pretty bad at this stuff myself.

Have fun!
Rene'
  Reply With Quote
Old 01-19-2006, 01:44 PM   #7
Frank Menendez
Member Frank Menendez is offline
 
Profile:
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
in that Dimas video i see how the arms are used as a track... the force of the lift comes from the force and the momentum! is that what i want? create a force that will drive the weight up withough "pulling" or using the arms to move the weight anywhere?

I just tried it and noticed the only way to create such drive is indeed extending the back and driving with the hips!! is this the idea?
  Reply With Quote
Old 01-19-2006, 02:43 PM   #8
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
Yes.

The muscles of the hips and legs are the biggest, most powerful in the body. Use them. Use them to put energy into the weight.

Once you have exhausted the tremendous power of the hips and legs (by completely extending them) THEN you may continue pulling by using what you have left in reserve - namely your arms. Not a moment before.
  Reply With Quote
Old 01-19-2006, 04:49 PM   #9
Frank Menendez
Member Frank Menendez is offline
 
Profile:
Join Date: Dec 2005
Location: Miami  Florida
Posts: 810
I understand much better now... but you DO use the arms, but more as a guiding mechanism than a force one.
  Reply With Quote
Old 01-19-2006, 05:33 PM   #10
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
It's a timing thing. Too soon and the arms suck up the power generated by the legs.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Kettlebell swing Steve Kaspar Exercises 2 11-21-2006 10:01 AM
Subs for kettlebell/dumbell swing? Chris Bonvie Exercises 9 05-01-2006 09:22 PM
Official conversion from kettlebell to 1 hand dumbbell swing Paul Theodorescu Exercises 7 12-27-2004 06:39 PM
2-Arm Kettlebell/Dumbbell Swing? Mike Minium Starting 3 02-27-2003 05:03 PM
Two Armed, Overhead Kettlebell Swing... Scott Parker Exercises 7 01-10-2003 08:30 AM


All times are GMT -7. The time now is 06:53 PM.


CrossFit is a registered trademark of CrossFit Inc.