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Kettlebell Modifying S&S because of limited access to kettlebell

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Prince.OG

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Long story short, I'm stuck with access to only one 48KG kettlebell. I've been doing S&S on and off for 6 months and can handle 32kg one-arm swings followed by 40kg TGUs.

I can do some sets of TGU with the 48 KG and swings they are what they are ... hard.

How can I modify the routine and still not lose the rhythm with this beast ?

Thanks,
Prince
 
you say you can manage some sets of TGUs with the 48 - great - do those - and for swings stick with 2H swings with the 48 for 10 sets of 10. I dont believe you are losing anything if you can manage 2 or 3 getups per side with the 48 - it's more demanding than doing 5 sets per side with the 32 and equally demanding as doing 5 per side with the 40. Getting back to 2H swings for a while until you can regain access to your 32 and 40, will not hurt your progress with one hand swings. If this doesn't feel like "enough" add a few suitcase carries per side and you will be sufficiently worked.
 
Just step back a little in the progressions. Swings are easy enough. The goal of S&S is 10 x 10 one handed in 5 minus, but you don't start there or stay there. If I remember right the progression starts at 5x5 2 handed with no timelimit. I'd suggest start there with the 48 and build up. With getups how about progress through partials. E.g if you can do 1 good get ups on both sides.
Sets R and L
1 - Up to elbow
2 - Up to sitting
3 - Full getup
4 - Up to sitting
5 - Up to elbow

If those jumps are too steep you can always progress with pauses.

Hope that helps.
 
Travis provides another rendition of what you could do which would be very beneficial - the key is to continue your practice - i have not used partials in my get up practice, but many on this forum recommend them and i cant see how they would be anything but helpful. Anytime spent under the 48 is time well spent, whether it be running through a full getup, or doing partials, it's a weight which catches your attention, so put it to use however you can.
 
Thanks guys this helps. I can do more than a couple full TGUs but like with the swings man this thing packs a punch. And chalk is my friend.

Prince
 
@Prince.OG your response to said predicament is inspiring.

How limited is your access? Just wondering if might be able to implement grease the groove.
 
I think Travis hit it on the head. For the get ups do whatever you can do: half get ups (to the hand), partials, and full get up. And for swings focus on two hand swings for a while until you can get comfortable with the 48kg, then start working in some sets of one handed swings. Best of luck
 
Thanks everyone. I've been keeping at it. Two-handed swings are easier now and I can actually manage a few one-handed swings. My forearms are becoming beastly. I can do 4 get-ups (2 sets each) after the swings. A few weeks ago I pushed myself hard and I dropped the thing on my chest. Thankfully I'm alive to write this. Don't try this at home.

Prince
 
Its been a while and I've been keeping at it with the 48 kg. Today I finally added a set of one-arm swings (5 and 5) after 9 sets of powerful two-arm swings. I still do only two get-ups per side after. Rest between all sets has significantly reduced. My forearms are beastly and grip vice like. Traps are growing werewolf style. I do two or three days of this modified S&S and do hard cals on the off days.

Also train fasted within a 16-hour non-eating window to help with the fat loss. Hypertrophy and endurance seem to be obvious gains from the fasted training.

Life is sweet.

Prince

P.S. Did I mention I finally bought a truck too !!! Diesel Dodge Ram 1500 !
 
Progressing. I can now do 4 sets of one-hand swings separated by two-handed ones for a total of ten. I still do a total of four get-ups (two each side) but feel that I can add two more sets. Total routine takes around 30 min including a modified cal-style warm-up.
I plan to add more one-hand swing sets during the swings.

Some key ingredients that seem to work for me:
- Same location for practice: a dingy man-cave.
- Chalk
- Black Coffee as a pre-workout drink.
- Creatine supplementation (I take 10g a day now) with milk (and some yogurt to help digest).
- Intermittent Fasting (look it up).
- A playlist that works. You can use mine: Simple & Sinister - YouTube

Stay Strong

Prince
 
Last edited:
16 Nov 2016

Thank God.

I finally did it. Today I did 10 sets of one-arm swings with the beast, followed by 10 sets of TGUs all with the beast. I completed the work out in under 30 min.

My next goal is to reduce the time to Sinister goals.

Prince
 
Last edited by a moderator:
Prince.OG said:
16 Nov 2016

Thank God.

I finally did it. Today I did 10 sets of one-arm swings with the beast, followed by 10 sets of TGUs all with the beast. I completed the work out in under 30 min.

My next goal is to reduce the time to Sinister goals.

Prince
Click to expand...

Congratulations! Quite an achievement!
 
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