The BEST Shoulder-Packing Drill for the One-Arm Kettlebell Swing
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If you don’t take care of your shoulders when you’re doing one-arm kettlebell swings, you could be putting yourself at risk of an injury.
In this video, we’re zeroing in on the shoulder of the arm that’s holding the kettlebell.
You’ll learn two versions of the banded shoulder-packing drill. This drill is a game-changer for fixing a disconnected or unpacked shoulder in the one-arm kettlebell swing!
Try these drills and learn how to put your shoulders in the SAFEST and STRONGEST position so you can swing injury-free for a lifetime.
0:00 - Shoulders Are Amazing
0:44 - Problem: Shoulder Comes Unpacked: Do’s vs. Don’ts
1:37 - One-Arm Swing Shoulder Tips
1:54 - Drill 1: Standing Banded Shoulder Packing Drill
2:39 - Drill 2: Supine Banded Shoulder Packing Drill
3:24 - Your Homework Assignment
3:39 - Nice Work!
#kettlebellswing #kettlebell #strongfirst
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@CatChau Жыл бұрын
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@potatofan2001 2 жыл бұрын
It is really awesome video!!
@CatChau 2 жыл бұрын
We're so glad it's helpful for you! What other kettlebell movements do you want to learn more about? :)
@rendyjansen Жыл бұрын
Do you only pack your shoulders at the top part of the swing, or should you keep it packed all the way through the bottom part as well?
@CatChau Жыл бұрын
Hi Rendy, Great question! The shoulder should stay packed and connected to the torso throughout the entire KB swing movement: from the moment you hike the bell until you park the bell. However, if someone is having trouble keeping their shoulder packed, it's most likely that their shoulder is coming unpacked at the top of the swing. The top of the swing is the most common place where we see a problem with shoulder packing. A good cue is to think about keeping your shoulders away from your ears the whole time. Hope that helps and keep up the strong work!
@rendyjansen Жыл бұрын
@@CatChau Thank you for the response! The mistake I made was confusing "squeezing" and "packing" the shoulder. I Kept trying to keep my shoulder blades squeezed together, instead of just the shoulder packed. Not overdoing it allowed me to do it properly :)
@CatChau Жыл бұрын
Hi Rendy, Ah, makes sense! Yes, the shoulders can move in a lot of different directions. "Squeezing the pencil" ✏️ between the shoulder blades represents retraction of the scapulae. You are 100% correct in that you don't want to "overdo" the retraction. The goal is to find that happy medium position where the shoulder is maximally "connected" to the torso. Not overly protracted, retracted, or elevated. Haha that was a lot of jargon, sorry. 😂 Great work!!
@Mikha1y4 Жыл бұрын
21 hours ago (edited) Great video & drills, thank you! There's never too much knowledge to gather... Could these corrections be done with TRX loops also? One thing: when you do the examples wrong on the left/right on the right, each time I see your shoulder packed, your scapula protrudes out from your back. Is that OK?
@CatChau Жыл бұрын
Hi Mikha, Yes, TRX straps are also a great tool for this drill! Great question about my scapula. I have prominent scoliosis (my spine is curved like an 'S'), so my scapulae protrude because of my spine curvature. Good eye! 💯 Thank you for watching and learning with us! 🙏
@Mikha1y4 Жыл бұрын
Hi @@CatChau, Thank you for your reply! After I asked this question, I experimented... and did not like it. Too much weight, and as to me and idiosyncrasies of my spine (birds of a feather - kyphoscoliosis w/wedge-shaped vertebrae and some other tasty things -- hence "Da Good Eye" LOL) it's still better _at least to start_ it your way. Rounded top of the spine presents some problems with shoulder positioning/packing, but I'm overcoming them little by little. BTW, I was doing "corrective exercises" throughout my childhood, and their effect was precisely zero. Only now that I discovered kettlebells for myself (P.Tsatsouline, Dan John, Brett Jones... et al.) at 58 I'm doing something really worth doing, and SEE THE RESULTS!