Barbell Press/Chinup & Swings Only.

Michael Brian Turner

Level 2 Valued Member
Does anyone know where Pavel mentioned that all he does is swings and barbell military press?

I know he mentioned about swings and dips only but I'm curious.

Also secondary question;

if I was to do the swings and dips, could I replace the dips for Pushups due to shoulder issues?

I'm a minimalist like himself and I'm concidering doing the same.

Day 1
10 Swings - 10 pushups
10 Swings - 9 pushups
10 Swings - 8 Pushups
----
10 Swings - 2 pushups
10 Swings - 1 pushup

Day 2
10 Swings - 5 Chinups
10 Swings - 4 Chinups
10 Swings - 3 Chinups
----
10 Swings - 2 Chinups
10 Swings - 1 Chinup

I'll also be doing LISS & HIIT on rest days too .

Thankyou
 

Don Fairbanks

SFG II
Certified Instructor
Yeah, I heard the swing and dip bit on Rogan and not surprised with the swing and BB press for the minimalist, a hinge, a press. Your program is a variation of Q&D plans 033 and 015. Yes, I believe dips were considered for programming in Q&D, push ups substituted for the reason you mentioned, high mileage shoulders. Day 2 for you, a hinge,a pull. You could probably drop the swings, especially with HIIT in the mix.
 

offwidth

Level 9 Valued Member
Depending on what your ‘shoulder issues’ are push-ups may not be a good option. (But no doubt better than dips)

The operative word in rest days is rest. Why would you do HIIT? I could see some LED running or something similar.
 

John Grahill

Level 6 Valued Member
Agree with Mr. Fairbanks regarding pullups on day two....kind of like having 2 pulls???

Maybe snatches by themselves as I believe Pavel kind of views them as a pull and push combined?? Just a thought.
 

Michael Brian Turner

Level 2 Valued Member
Thanks people, with pushups I can do them no problem and I heard pushups and swings were the original Q&D?

with regards to the HIIT - it's tabata once a week, but I do long distance cycling on the bike.

with regards to chinups, I want to get good at them so as Pavel said, if you want to get good at something, you have to do the something :)
 

Erik Hournou

Level 6 Valued Member
Thanks people, with pushups I can do them no problem and I heard pushups and swings were the original Q&D?

with regards to the HIIT - it's tabata once a week, but I do long distance cycling on the bike.

with regards to chinups, I want to get good at them so as Pavel said, if you want to get good at something, you have to do the something :)
Hi, if you want to do chinups just do them, you can Gtg, or do low volume, say 10-15 total reps.
I'm going to say swings aren't a complete upper body pull but they are still a great exercise, but if you want to get better at chinups, do chinups.
 

offwidth

Level 9 Valued Member
Thanks people, with pushups I can do them no problem and I heard pushups and swings were the original Q&D?

with regards to the HIIT - it's tabata once a week, but I do long distance cycling on the bike.

with regards to chinups, I want to get good at them so as Pavel said, if you want to get good at something, you have to do the something :)
Chin-ups or pull-ups?
 

Nate

Level 5 Valued Member
I know the swing is not a true pull, but I'm amazed at the back work in the swing. Upon receiving my new 48kg, it was not my legs that were surprisingly sore from my first sessions of swings, but my traps, lats & rhomboids... Though he includes pullups, Derek Toshner also said "if you do enough snatches, you should have sufficient strength and endurance to also perform well on the pullup portion of the TSC." I still enjoy pulls and am not a minimalist. But I wonder still if a true pull is necessary for all.
 

Kozushi

Level 7 Valued Member
I think the idea, based on my reading of Pavel's works, is that the swing covers about 80-90% of your body. All you need is some kind of pushing movement to fill in the little gaps left over and for a bit of balance. So, it's probably no different using military press, bench press, dips, pushups, TGUs, whatever... I'd guess that if you're just doing an upper body pressing movement that doing squats with the legs might be added onto it a bit to get a leg-press in there too.
 

Michael Brian Turner

Level 2 Valued Member
Hi, if you want to do chinups just do them, you can Gtg, or do low volume, say 10-15 total reps.
I'm going to say swings aren't a complete upper body pull but they are still a great exercise, but if you want to get better at chinups, do chinups.

It's around 15 total reps on chinups, and I want to get great with them, but I suppose more pulling is better than too much pushing isn't it :)

Chin-ups or pull-ups?

Chinups my friend :) I want to get good at them so I was thinking of this

day 1
swings
pushups or military press/Viking press (Barbell)

day 2
swings
chinups

off days do light long cardio (twice a week)
 

Erik Hournou

Level 6 Valued Member
It's around 15 total reps on chinups, and I want to get great with them, but I suppose more pulling is better than too much pushing isn't it :)



Chinups my friend :) I want to get good at them so I was thinking of this

day 1
swings
pushups or military press/Viking press (Barbell)

day 2
swings
chinups

off days do light long cardio (twice a week)
Try it and see if it works for you.
 

offwidth

Level 9 Valued Member
It's around 15 total reps on chinups, and I want to get great with them, but I suppose more pulling is better than too much pushing isn't it :)



Chinups my friend :) I want to get good at them so I was thinking of this

day 1
swings
pushups or military press/Viking press (Barbell)

day 2
swings
chinups

off days do light long cardio (twice a week)
well... I don’t know anything about chin-ups, but I have done a few pull-ups over the years. If you want to get ‘good’ at them, it’s going to take a lot more than once a week. They are one exercise that really lends itself to GTG...
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Does anyone know where Pavel mentioned that all he does is swings and barbell military press?
I don't recall seeing that anywhere.

I know he mentioned about swings and dips only but I'm curious.
This option is mentioned in Q&D, using the dip instead of the pushup as the upper body movement to compliment swings. It just wasn't the first choice for everyone, but it's still a good choice.

if I was to do the swings and dips, could I replace the dips for Pushups due to shoulder issues?
If you were to do swings and pushups, you'd be doing Q&D.

-S-
 
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