Hinging too early (following the kettlebell) Pass-Through Switch Clean
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I did the Beginner Kettlebell Workout the same day as the Armada. In this particular video, as associated with the swing portion in Armada, here’s the two hands swing I did for the beginner workout. I was wondering if you see the same issue on this video. My untrained eyes don’t see the early hinge that occurred during the swing portion in Armada in this Beginner workout video, and I thought the swing felt pretty decent when I performed them. I could be totally wrong of course, hence me checking it in with you. I am just curious if there’s similar issue in both swings (in Armada & in the Beginner). The Swing is definitely one of the most challenging fundamentals to get right, in my opinion!
The movement in the knees and/or the hips is initiated immediately or too early when the moves into the drop from racking followed by the bacxkswing. As soon as the weight moves back down you are following it or just too early.
Solution
Stay in extension longer and wait until the weight is no longer moving away from the body but on its backswing and near the body. Stand straight longer, as long as it takes for the weight to swing back toward the body, and is close enough to not cause unnecessary stress on the lower back due to the position of the body and the weight being far away. If you follow the weight as it moves away then you are moving it even further away from the body while bending forward.
Description
Hinging too early is a common mistake that can be made with kettlebell swings, cleans, and snatches. We also refer to this as following the kettlebell, i.e., the moment the weight drops away from racking you are following it or simply hinging too early.
This mistake happens during the swing after the bell reaches the top of the swing and then falls back down.
During the clean, it happens when the weight moves from the racking position into the drop and backswing.
During the snatch, it happens when the weight moves from the overhead position into the drop and backswing. All this results in excessive stress on the lower back.
Bending too early can also result in jerks on the arm/shoulder as there is slack between you and the weight which will abruptly result in a jerk on a straight arm. These jerks can be a major contributor to tendon issues around the elbow area.
Another thing that can contribute to this mistake is bending the neck and following the weight with the eyesight. If you keep your eyesight ahead until the weight swings back and is closer to your body then this will assist in maintaining good posture.
The following video(s) cover this common mistake.
Fixed?
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Action
5 thoughts on “Hinging too early (following the kettlebell) Pass-Through Switch Clean”
I love this!! Totally my issue – “Bending too early can also result in jerks on the arm/shoulder as there is slack between you and the weight which will abruptly result in a jerk on a straight arm. These jerks can be a major contributor to tendon issues around the elbow area.” I am feeling ever so slight soreness that seems to linger and hasn’t gone away at the proximal right forearm and into the joint in the elbow (it seems to be affecting my right arm more than my left; in fact the left arm feels fine and has not issue). But I am sure because of that “jerk on a straight arm” from following the bell like you said. I will get to work on this now that I can see what’s going on. Thank you!
Yes, it’s very common for beginners or anyone who doesn’t have the right form and technique to experience these pains around the elbow area and it’s something to take very seriously as the next step is it turning into tendinitis, which will keep you out of action for a while.
That’s the link to the Swing video for the hinge-too early issue if you would have a look at it, sir. I’ll send you a second link for the second issue also.
I love this!! Totally my issue – “Bending too early can also result in jerks on the arm/shoulder as there is slack between you and the weight which will abruptly result in a jerk on a straight arm. These jerks can be a major contributor to tendon issues around the elbow area.” I am feeling ever so slight soreness that seems to linger and hasn’t gone away at the proximal right forearm and into the joint in the elbow (it seems to be affecting my right arm more than my left; in fact the left arm feels fine and has not issue). But I am sure because of that “jerk on a straight arm” from following the bell like you said. I will get to work on this now that I can see what’s going on. Thank you!
Yes, it’s very common for beginners or anyone who doesn’t have the right form and technique to experience these pains around the elbow area and it’s something to take very seriously as the next step is it turning into tendinitis, which will keep you out of action for a while.
I marked this as resolved, although I just realized that you didn’t upload the same exercise as a fix.
https://www.facebook.com/61558586541823/videos/2010014612727735/
That’s the link to the Swing video for the hinge-too early issue if you would have a look at it, sir. I’ll send you a second link for the second issue also.
Got it, Coach. I’ll keep that in mind to be mindful of my hinge during the pass-through switch clean exercise. Thank you for everything!