Thursday, March 20, 2008

Back to Basics

Swing Basics, that is.

I think I've come to realize that the source of my forearm pain is that I am using too much muscle at the bottom of my swings as a means of controlling the bell during its descent and have been overtraining the muscle. This all started probably somewhere in December when I started increasing my 24kg Snatch reps.

So today I decided to take a few steps back and really concentrate on my form with lighter bells.

Without writing down the actual number of reps (since I lost count at times anyway), I performed the following movements mostly with the 12kg but also a few with the 16kg...

2-Hand Swings
1-Hand Swings
Cleans
Snatches

I cycled through each really trying to stay loose as the bell passed under me. The only time I felt any strain on the forearms was during some of the snatches. I have arranged to meet with Steve Freides, RKC on Saturday to see if he can help me out with my form.

If we are able to confirm this as the problem and correct my form, then I will have to restructure my workouts until I can internalize the changes and start to see some improvement in the discomfort. It seems like I've been dealing with this for some time now and it's really very frustrating because it is definitely hampering my progress. But then again, I have to remind myself, I'm not in a race. Worse case, I have to push RKC Cert out until I am improved enough. But hopefully this will all be long gone by the time August 1st arrives.

That's it for today. Will update on Saturday after my Steve Freides session.

6 comments:

Taikei Matsushita said...

If your house has a front yard or back yard, it's a good idea to train there where you have no guilt dropping the bells.

That is going to relax your descending arms a bit.

Pavel wrote it somewhere, either in ETK or (for sure)RKC instructor manual. You either relax or apply full tension with your arm but nothing falls in middle. No action should be haphazard.
May be some exception but good enough as basic principle.

You face this problem, your future students and clients don't have to. Win/win situation.

Mark Reifkind said...

this looks like a plan and I would bet you dollars to doughnuts that you are gripping too tightly in the hole and 'pulling' on the bell on the ascent,instead of soaking up the force with the hips and then driving out with the same muscle groups.
the arm should be relaxed BUT the shoulder HAS to stay connected to the body.not doing so WILL mess your shoulder up.
think a straight arm not a tight arm. Tame the Arc and you will not need as much grip tension through the ROM.
ANd you are also right on about going back to the swing. The swing is the source and I find when I snatch too much, relative to swing volume, my hip drive in the movement deteriorates.
My hip strength dissapears very quickly so I have to keep the volume up. Most beginners/intermediates should as well.
also look on my from hstands to jerks article for the shoulder extension stretch. I bet it would help your forerms too. You have to maintain good shoulder extension ROM when you are doing so much flexion( overhead work)
take care

Katie, KettlebellKate said...

Howz your swing? Way to be proactive and consult w/RKC on the arm. Plenty of time to work through it and lots of good advices. Fact: I'm going to use for self check.

Mark Reifkind said...

Steve will help you tons. tell him I say hi.

Howie Brewer said...

Thanks Taikei and Rif. Will keep all these suggestions in mind. Steve gave me a few things to work on. Appears my shoulders might be the cause of all this. Discussed it in today's post. Rif, Steve says hello back.

Katie, swingz and snatchez seem to be ok, thanks. Some new things to start incorporating into my routine now.

Has anyone figured out how to squeeze more hours into the day? =)

Taikei Matsushita said...

Yeah, who said there's only 24 hours in a day?