Level 8 Valued Member
Elite Certified Instructor
Assisting Master Instructor Shaun Cairns at an SFG Workshop in Sydney in 2017 was enough to inspire me to start S&S. Shaun asked me to demonstrate the Get-up on both sides for the new batch of students. Up to then I was lifting mostly barbells and had neglected my trusty kettlebells for several months. Being left handed, my left went up no problem, my right was a little less "poetic" than I would have liked. It probably looked ok, but I knew it definitely wasn't.
So there and then I vowed a specialisation program of S&S.
After a Sunday of good food, some drinks and lots of stories with Shaun, I began my journey the Monday. My one arm swings were solid with the 28kg bell and therefore I left them as they were. I followed an easy training regimen swinging only when I was ready, concentrating on generating power and quality in the reps.
The Get-Ups on the other hand needed work. therefore, I began at the best place possible, the beginning. I started with "naked" getups, (unweighted) 10 per day for the next 10 days along with my 100 swings. Concentrating on position and stability. Each rep slow and precise. I would take a full minute easily to complete the rep, "hanging midway" between positions. After those 10 days, everything was finding its groove and progressed. I spent the next 10 days serenading the 12kg bell, slow and steady, followed by 10 days with the 16kg, 10 with the 20kg, 10 with the 24kg and then I spent around 20 days with the 28kg bell. That's 70 days straight with maybe 2 days off in the whole process. 700 getups, 7,000 swings. The 28 kg bell felt so light during my swings I just wanted to snatch it all the time, however as tempting as it was, I resisted. I rested 2 days then tested with the 28kg bell. Easy!
I then progressed to the 32kg bell. spent 28 days on this bell. With so much practice, the extra 4kgs didn't make a lot of difference and again after 2 days rest I tested without too much problem.
The end result? My getup was poetic again, my swings powerful and violent. I often judge a program on how it makes me feel. I can tell you when I went in to buy coffee, I always felt like jumping up onto the counter. (I was 55 at the time) I felt strong, athletic and powerful.
I still practice with the simple bells just to keep my hand in.
I would highly recommend just spending the next 100-120 days concentrating on S&S if you haven't yet done it. It has the potential to transform you.
Now I feel bummed I wasn't in your line at your SFGII when we were reviewing the level 1 skills. I would definitely want to see how you execute both moves as I may pick up a few gems