Form Check KB Swing, SLDL

Meano,

Nice work. I can tell you are approaching this with a lot of awareness… a few ideas….

KB Swing:

Nice hike, packed neck and great horizontal pendulum.

Its hard to tell from side angle but are you breathing? Remember we want forceful exhales and they should be audible and aggressive. Next, it looks like possibly you are forgetting to brace ab’s. Keep that core tension throughout the movement, and give a little extra squeeze to the lower abs at the top upon exhale.

SLDL:

Nice tempo and way to keep the free leg toe neutral in railroad tracks.

I can see your weight shift onto your toes and its likely because you are rocking soft bottom shoes. Remember that the soft bottoms make it hard to recruit glues and posterior chain. This exercise is designed for posterior chain, therefore you need to be able to press your heels into the ground. Barefoot or a flat sole show (ex: innov8) will be better.

Next and maybe being a bit picky but… “start tall, finish tall”. Get that shoulder blade stapled back (your DB rows, and YTW’s will help here)… and finish all the way through (you are cutting yourself short of hip extension just a slight bit).

Fix up those little pieces and your’ll be near perfect!

Meano,

I have a couple suggestions for the SLDL.
1) Go for a 20kg KB. This movement is very new to many people and grabbing a lot of weight won’t help you adjust to the many details of it.
2) Imagine trying to pick something up from the floor. Might help to keep lowering until just before the KB touches the floor. Maybe put a pad or yoga block there if you can’t reach all that far down.

Work on clean movement. You’ll lift heavier KBs when you hammer down the right technique.

That looks AWESOME! Keep practicing! 🙂