Bells & Blubber
- Thread starter Mo04
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Mo04
Level 6 Valued Member
Yes - I was doing dead hangs (assisted). But as suggested above, I think it is overtaxing my grip and so my 1H swings are suffering.
I'll give the dead hangs a rest for 1 or 2 weeks to see effect on 1H swings.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Did broccoli-rubber-band drill while resting between sets. Should fingers be pumped or in continuous flexion? Tried both. Not sure it made any difference but will continue doing it.
2. Tried to do TGUs slower as suspect may be doing them quicker than recommended 30 sec per rep.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Did broccoli-rubber-band drill while resting between sets. Should fingers be pumped or in continuous flexion? Tried both. Not sure it made any difference but will continue doing it.
2. Tried to do TGUs slower as suspect may be doing them quicker than recommended 30 sec per rep.
Last edited:
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1-10: 2H 10 reps
Total 100 reps: 2H swings
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Felt good to do exclusive 2H swings. Really focused on engaging arms and lats on the down swing. Forearm felt pumped after the session - not sure if that's OK: it's supposed to be a practice, not a pumped workout. Felt good today after quite a while: the continuous 1H swings were beginning to grind me down.
2. TGU: stopped at each stage of TGU for 1 breath count to try and slow the rep down.
Swings - 16kg:
Set 1-10: 2H 10 reps
Total 100 reps: 2H swings
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Felt good to do exclusive 2H swings. Really focused on engaging arms and lats on the down swing. Forearm felt pumped after the session - not sure if that's OK: it's supposed to be a practice, not a pumped workout. Felt good today after quite a while: the continuous 1H swings were beginning to grind me down.
2. TGU: stopped at each stage of TGU for 1 breath count to try and slow the rep down.
WhatWouldHulkDo
Level 8 Valued Member
Personally, I like to keep them a little flexed, "eagle's claw" style, because I don't like the feeling of locking my finger joints out. But, my fingers are also naturally prone to hyper extension.
Mo04
Level 6 Valued Member
Thanks. I'll try Eagle Claw style!
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. 1H swings: did low swings which felt much better. Felt more like a practice than a workout - which is a good thing!
2. 1H swing : Body felt more squared in back swing. I purposefully connected upper arm to body in back swing. Lats felt a lot more engaged.
3. 1H swings: felt my grip going in last set. Going to swap last set with 2H next session.
4. TGU: focused on packing bottom shoulder to stop it shrugging. Also, focused on completely straightening bottom arm - sometimes the elbow is not fully locked.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. 1H swings: did low swings which felt much better. Felt more like a practice than a workout - which is a good thing!
2. 1H swing : Body felt more squared in back swing. I purposefully connected upper arm to body in back swing. Lats felt a lot more engaged.
3. 1H swings: felt my grip going in last set. Going to swap last set with 2H next session.
4. TGU: focused on packing bottom shoulder to stop it shrugging. Also, focused on completely straightening bottom arm - sometimes the elbow is not fully locked.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1H swings: did low swings. Felt easier than yesterday. Think I ‘practiced’ a bit too gently as I felt I could have done another set or two.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1H swings: did low swings. Felt easier than yesterday. Think I ‘practiced’ a bit too gently as I felt I could have done another set or two.
nipotadisa
First Post
thought of that for my own log.
Good luck on your journey! Looks like we're heading the same way... S&S then ROP. See you there!
nipotadisa
First Post
This tip my SFG instructor gave me may help you as well. When doing one-arm swings, let's say with the left hand for example, try and put your right hand on top of the kettlebell at the top of the swing. Pretty much the only way you can do this is if your left shoulder is packed properly.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Set 2: 2T+3L+2T+3R
Sets 3-9: 1T+4L+1T+4R
Set 10: 5L+5R
Total 100 reps: 1H swings= 72 reps, 2H swings = 28 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Felt good after yesterday's rest day.
2. Swings : all swings are low swings. Low swings are not taxing my grip and shoulders are squared.
3. 1H swings: increased 1H swings from 54 to 72 reps. Felt good with low swings
Swings - 16kg:
Set 1: 2H 10 reps
Set 2: 2T+3L+2T+3R
Sets 3-9: 1T+4L+1T+4R
Set 10: 5L+5R
Total 100 reps: 1H swings= 72 reps, 2H swings = 28 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Felt good after yesterday's rest day.
2. Swings : all swings are low swings. Low swings are not taxing my grip and shoulders are squared.
3. 1H swings: increased 1H swings from 54 to 72 reps. Felt good with low swings
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Set 2: 2T+3L+2T+3R
Set 3: 1T+4L+1T+4R
Sets 4-10: 5L+5R
Total 100 reps: 1H swings= 84 reps, 2H swings = 16 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings: all low swings. 1H swings increased from 72 to 84. Low swings are not taxing but I do feel benefit of practicing the skill.
Swings - 16kg:
Set 1: 2H 10 reps
Set 2: 2T+3L+2T+3R
Set 3: 1T+4L+1T+4R
Sets 4-10: 5L+5R
Total 100 reps: 1H swings= 84 reps, 2H swings = 16 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings: all low swings. 1H swings increased from 72 to 84. Low swings are not taxing but I do feel benefit of practicing the skill.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Set 2-10: 1H 10 reps
Total 100 reps: 1H swings= 90 reps, 2H swings = 10 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings: all low swings. First time doing 10 reps of 1H with same hand (usually do 1-5 reps and then swap hands). As these are low swings, not much rest needed between sets. Focus is on practice.
Lats: lats feel like they have been worked a lot during low swings. Wonder if that is normal?
Swings - 16kg:
Set 1: 2H 10 reps
Set 2-10: 1H 10 reps
Total 100 reps: 1H swings= 90 reps, 2H swings = 10 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings: all low swings. First time doing 10 reps of 1H with same hand (usually do 1-5 reps and then swap hands). As these are low swings, not much rest needed between sets. Focus is on practice.
Lats: lats feel like they have been worked a lot during low swings. Wonder if that is normal?
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
10 sets X 10 reps: 1H swings
Total 100 reps: 1H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
100 1H swings. All low swings. Grip still limiting factor.
Swings - 16kg:
10 sets X 10 reps: 1H swings
Total 100 reps: 1H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
100 1H swings. All low swings. Grip still limiting factor.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
10 sets X 10 reps: 2H swings
Total 100 reps: 2H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings all 2H. Felt awesome doing 2H swings.
Swings - 16kg:
10 sets X 10 reps: 2H swings
Total 100 reps: 2H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
Swings all 2H. Felt awesome doing 2H swings.
Mo04
Level 6 Valued Member
Warm-up: pump stretch, prying goblet squat, bridge, halos.
Swings - 16kg:
10 sets X 10 reps: 1H swings
Total 100 reps: 1H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL, unassisted hang
Timing: all timeless.
Notes:
100 1H swings - all full swings, to chest level. Personal milestone.
Took extra rest between sets - greater than talk test.
Added unassisted passive hang to cool down.
Swings - 16kg:
10 sets X 10 reps: 1H swings
Total 100 reps: 1H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL, unassisted hang
Timing: all timeless.
Notes:
100 1H swings - all full swings, to chest level. Personal milestone.
Took extra rest between sets - greater than talk test.
Added unassisted passive hang to cool down.
David Jarrett
Level 4 Valued Member
Awesome milestone! Feels great, right?
Mo04
Level 6 Valued Member
Thanks David. You shared 2 pieces of advice which really helped my progress: tapping KB with non working hand, and adding 2H swings. Thank you.
Feels really awesome!
Mo04
Level 6 Valued Member
Warm-up: pump stretch, prying goblet squat, bridge, halos.
Swings - 16kg:
10 sets X 10 reps: 2H swings
Total 100 reps: 2H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL, unassisted hang
Timing: all timeless.
Notes:
These last 2 sessions have felt very long - 45min+
Think it's the warm up - I'm taking extra long rest between warm up circuits. Not sure of the reason. Maybe because a rest day is due. Will rest tomorrow.
Swings - 16kg:
10 sets X 10 reps: 2H swings
Total 100 reps: 2H swings= 100 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL, unassisted hang
Timing: all timeless.
Notes:
These last 2 sessions have felt very long - 45min+
Think it's the warm up - I'm taking extra long rest between warm up circuits. Not sure of the reason. Maybe because a rest day is due. Will rest tomorrow.
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