No scapula activation Kettlebell Single-Arm Hip Hinge Swing
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The scapulae are not active, the upper back is rounded, and the shoulders are falling forward.
Solution
Pull the scapulae together (adduction) and pull them down (depression). This action will push the chest out and the shoulders back.
Description
Inactive scapulae can be the result of a weak back, lack of mind-muscle connection, or fatigue. The scapulae should be pulled down (scapula depression) and slightly pulled together (scapula adduction) to create a good solid structure to do things like snatches, jerks, presses, and anything else overhead.
Not only does it allow one to exert more force, lift more, be more powerful, and stay safe, but it also creates strength which is one of the main reasons to resistance train. Keeping the scapulae inactive does not work the back muscles and does not create strength where we need it the most.
The following video(s) cover this common mistake.
Fixed?
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Action
Add a resubmission
This is where you will upload a resubmission of the exercise with the fix applied.
2 thoughts on “No scapula activation Kettlebell Single-Arm Hip Hinge Swing”
There is improvement, but I would not do you any justice by just marking it as resolved.
If you like, I would ask you to do one more video, in which you stand straight with the arm out as far as possible, shoulder forward as far as possible and then you pull the scapula together and down, do that 5 times. Then do just one single arm swing.
Perform the drill again twice, and then do 3 single arm swings. It’s up to you, but I believe we can get you to the next level with this. If you have time, then do the same thing twice, once with the 12kg and once with the 16 or 20kg.
There is improvement, but I would not do you any justice by just marking it as resolved.
If you like, I would ask you to do one more video, in which you stand straight with the arm out as far as possible, shoulder forward as far as possible and then you pull the scapula together and down, do that 5 times. Then do just one single arm swing.
Perform the drill again twice, and then do 3 single arm swings. It’s up to you, but I believe we can get you to the next level with this. If you have time, then do the same thing twice, once with the 12kg and once with the 16 or 20kg.
Thank you for the coaching and feedback, Taco. I will do this.