Pavel
CEO
Thank you, Wifi!
Kettlebell Kettlebell AXE - general discussion
- Thread starter Xene
- Start date
Red_and_Black
Level 6 Valued Member
Quick question for anyone... Have done loads of one and two hand swings, but will start mixing in some hand-2-hand ones as well.
On the continuum of difficulty from easiest to hardest: 2 hand > hand-2-hand > 1 hand, or is it 1 hand then hand-2-hand?
On the continuum of difficulty from easiest to hardest: 2 hand > hand-2-hand > 1 hand, or is it 1 hand then hand-2-hand?
JPCross
Level 6 Valued Member
Thank you very much for taking time to visit the forums, reply to questions/comments, and provide other valuable insights; it's not often that we see well known and respected individuals in the space doing this!
Curious as to what might set rowing apart from your perspective.
Thanks in advance!
Adachi
Level 7 Valued Member
For me, I find one hand to be more difficult than hand to hand, because one hand swings presents the greater challenge to the grip across a set
Red_and_Black
Level 6 Valued Member
Thanks, maybe it might balance out somewhere between the extra attention, dexterity and co-ordination that's required for h2h versus the grip for 1h? My grip is OK as well with the 32kg which is the heaviest I have access to which might be a factor for me.
Personally, I wouldn't bother with a continuum - they're all good and they all confer different benefits.
TL;DR
After reading Q&D, I've become a fan of the "series" concept for swings - my students seem to better adhere to their programming when it's not quite as simple as 10 x 10. All this is S&S focused for me and my students, not AXE because none of them are ready for that yet, and for me for now, S&S works better.
Programming examples:
My favorite way of implementing this is to set out one bell for 1h and another, heavier for 2h swings. With 10 reps in a set, a series is either {left, right, 2h} or {left, right, 2h, 2h}. That makes a series either 30 or 40 total swings, and it means you hit a nice total number of swings for the day by doing 3 or 4 series.
Sometimes we use just a single bell - e.g., I have a student who can't manage 10 swings 1h with a 16 kg bell, so she does {left x 7, right x 7, 2h x 10} with a single bell size as her series. The other way works, too, e.g., with a really heavy bell for 2h, you can do {left x 10, right x 10, 2h x 5} - I've done this myself with a 32 kg for 1h and a 56 kg for 2h.
I also use it with just 1h swings, e.g., left x 10, right x 10, left x 10, right x 10 on the :60, finishing at ~3:15, then wait until 5:00 or 6:00 on the clock and start again.
All that variety can be had just by mixing 1h and 2h swings and with 1 or 2 different bell sizes. Throw H2H into the mix and you have even more options.
The question can be asked, "Is this random acts of variety?" and I think the answer is No. First of all, for individual students, we pick one way to do a series and stick with it for a while before progressing, and progress might either be the same series but increasing one or both weights, or progress might also be increasing a rep count that was less than 10, e.g., going from 5 reps to 7 reps to 10 reps. Secondly, they're all kettlebell swings and can be looked at as assistance or specialized variety for each other, IMO.
/TL;DR
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mar2safety
Level 6 Valued Member
Interested to hear if anyone has done something like this with an AXE session. A mix of 1-hand, 2-hand, and or hand-to-hand, using different KB sizes, within the same session.
I think that defeats the concept AXE is trying for. I was just trying to address your continuum of kettlebell swing difficulty and make the point that they are all good - and then I went off on my mix of things.
-S-
Jim Madden
Level 4 Valued Member
The basic goal in AXE for H2H swing is 40 rounds of 6 with 40% bodyweight.
What would the equivalent goal be for the jerks? The same? If I remember correctly, Pavel sets 40% a working for the working weight for single jerks in his Strong First book for grapplers. Of course, that's a different program, so . . . .
What would the equivalent goal be for the jerks? The same? If I remember correctly, Pavel sets 40% a working for the working weight for single jerks in his Strong First book for grapplers. Of course, that's a different program, so . . . .
Bauer
Level 8 Valued Member
From KBSF Plan B I would think that 5/30 at 40%BW would be the goal, but that is actually every 30 seconds.
Pavel
CEO
Thank you, JPCross.
According to Prof. McGill, in many rowers there is an unacceptable degree of spinal flexion for which they pay later.
mar2safety
Level 6 Valued Member
Agreed. Was curious more so if, for example, 1-hand swings during a session, you hit a technique stop sign, then switch to 2-hand swings with the same KB (or KB+). Continuing the same session, same rep count.I think that defeats the concept AXE is trying for. I was just trying to address your continuum of kettlebell swing difficulty and make the point that they are all good - and then I went off on my mix of things.
-S-
WilyLiam
Level 3 Valued Member
Yup. Now I would say that is highly dependent upon the rower - I've been a competitive oar since I was 13, after 35yrs of racing, my back is fine ... but that has MUCH to do with being taught correctly in the first place. Pretty common for rowers (trained!) to have back troubles and what goes on in the gym? Don't get me started .... (hurts to watch.)
Red_and_Black
Level 6 Valued Member
Is that 6 one hand (alt. sides) swings (for me 32kg is exactly 40% bodyweight) every 30 or 60 seconds, or timeless?
Luis T. Gonzalez
Level 5 Valued Member
Get the kindle edition it’s only $10
Provx
Level 5 Valued Member
I am not sure i am reading one part correctly.
It says the main option to pair with axe swings is presses, preferably single bell jerks but not long cycle.
There is also something about being able to pair axe swings with q&d snatches once or twice a week. Did i comprehend that q&d snatch pairing correctly?
It says the main option to pair with axe swings is presses, preferably single bell jerks but not long cycle.
There is also something about being able to pair axe swings with q&d snatches once or twice a week. Did i comprehend that q&d snatch pairing correctly?
Red_and_Black
Level 6 Valued Member
Yeah, finally done after asking partner to stick it on her Kindle.
Steve W.
Level 8 Valued Member
In case you're not already aware, you don't need a Kindle device to read Kindle books. They have Kindle apps that work on pretty much any platform: phone, tablet, or computer, and you can also read Kindle books in any web browser.
I'm actually not a fan of the Amazon/Kindle ecosystem, and there are ways to convert Kindle books for use with other apps, but you definitely don't need a special separate device.
WhomtheBellTolls
Level 5 Valued Member
In his new book Pavel refers to a new book “Metal heart”
Does anyone have any idea on how it works? Or how it it is different from A+A TRAINING?
Does anyone have any idea on how it works? Or how it it is different from A+A TRAINING?
Red_and_Black
Level 6 Valued Member
Thanks, my reticence was that I hate reading anything more than an article or similar on a screen! That and f*** Amazon!