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Kettlebell 044 question.

Girevik67 said:
What drills are best for the 044 protocol? The snatch or the jerk? Also is the 1-H swing a fit for 044? Thanks very much @Anna C , @Harald Motz please weigh in. Thanks in advance.
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I don't see a reason why it should not work.

I have used it in the past and liked it. Please note that 044 is slightly different than 033 when it comes to hand switches: 044 calls for hand switches from series to series and not from set to set.

I think there is an example in the book from someone using 044 with 2H Swings.
 
rwleonard said:
Yes, specifically the type described in the referenced article. Regular pop-n-float swing don't have that sprint feel to them for me.
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I usually try to stall the bell at the top of the float with a pulse of tension starting in the shoulder and ending in the fist. Basically a punch but also holding the bell horizontal for a fraction of time. Once this technique is solid, the step to then throwing the bell down instead of allowing it to drop is not a big one.
For me one hand swings are closer to my training goals than two hand swings, and the extra torsion on overspend swings is enlightening in small(er) doses.
 
Girevik67 said:
What drills are best for the 044 protocol? The snatch or the jerk? Also is the 1-H swing a fit for 044? Thanks very much @Anna C , @Harald Motz please weigh in. Thanks in advance.
Click to expand...
Great exercises more in line with the science behind q&d/044: hill sprints (4 sec on/26 off x4), jumps (5r x4 or 10r x2).

044 as a timing scheme for heavy C&P singles: personally my best template to build up a heavy C&P. Got me to 2 x44kg singles at a bw of 85kg back then. The science behind this can be found researching on clustertraining.
 
Bauer said:
I don't see a reason why it should not work.































































































































































































































































I have used it in the past and liked it. Please note that 044 is slightly different than 033 when it comes to hand switches: 044 calls for hand switches from series to series and not from set to set.



I think there is an example in the book from someone using 044 with 2H Swings.































































































































es, the example on the bottom paragraph of pg. 75, chp 4. But it is of Mark using 1-H swings. I admit that I am fascinated by all things AGTI will attend a SFG



I don't see a reason why it should not work.



I have used it in the past and liked it. Please note that 044 is slightly different than 033 when it comes to hand switches: 044 calls for hand switches from series to series and not from set to set.



I think there is an example in the book from someone using 044 with 2H Swings.
Click to expand...

Harald Motz said:
Great exercises more in line with the science behind q&d/044: hill sprints (4 sec on/26 off x4), jumps (5r x4 or 10r x2).

044 as a timing scheme for heavy C&P singles: personally my best template to build up a heavy C&P. Got me to 2 x44kg singles at a bw of 85kg back then. The science behind this can be found researching on clustertraining.
Click to expand...
Thanks very much Sir!
 
Bauer said:
I don't see a reason why it should not work.

I have used it in the past and liked it. Please note that 044 is slightly different than 033 when it comes to hand switches: 044 calls for hand switches from series to series and not from set to set.

I think there is an example in the book from someone using 044 with 2H Swings.
Click to expand...
Chp. 4 Pg. 75 has the example of Mark using 044 with 1-H swings. I overlooked this before. Thanks for the reminder.
 
Harald Motz said:
Great exercises more in line with the science behind q&d/044: hill sprints (4 sec on/26 off x4), jumps (5r x4 or 10r x2).

044 as a timing scheme for heavy C&P singles: personally my best template to build up a heavy C&P. Got me to 2 x44kg singles at a bw of 85kg back then. The science behind this can be found researching on clustertraining.
Click to expand...
Would you care to spell out the C&P specifics that worked for you?
Which RM-bell? (I guess 2-5 RM)
A single every 30 or every 60s?
 
rwleonard said:
I don't feel like I can "sprint" 1H swings like I can either of the two options above, and rate of resource depletion matters.
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Just to make the point to myself - I ran 015 today at 32kg with 2 hand swings.
I have mostly been doing 1 hand lately.
2 hand swing sets finished up at 15s/set versus 1 hand swings at 18s/set enjoying the float.

System Taxation is up​
breath recovery is later​
The grip is more challenged​
Glutes and Quads are fatigued​

made it through Set 8/10 with explosive sets.
Switched back to letting the bell float for 9&10.
very intense. very cool.

I'd submit that I suspect that it's not better than the other comparison.
Kind of like - when I thought I might be above doing sets of 5 in 044.
as a session of 5 x 5/4 taught me.
you do not graduate from sets of 5 to sets of 10.
as your power grows the sets of 5 get harder.

1 hand swings and 2 hand swings are both challenging.
but yeah - that sprint thing works great with 2 hand swings.
 
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