Question Pavel:Progressing From Two Hand to One Hand Swing

SimplicityIsKing

Double-Digit Post Count
In Simple and Sinister, Pavel says to progress from 5 x 10 -> 7-8 x 10 -> 10 x 10. Is the expectation that you are comfortable with 5 x 10 one arm swings before moving on to the 7 x 10 swings? Would you recommend one sticks with 5 x 10 until one arm swings are mastered? I've read the Steve Freides article about progressing as well.

Thank you.
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@SimplicityIsKing, that's a good question, IMHO. I think perhaps the simplest answer is that almost any way you want to gradually add in 1h swings is OK - by the set, by part of a set, even by temporarily going back to a lighter weight for your 1h swings.

Another approach I've had good results from: taking 3-5 sessions of more than 10 reps in a set with a lighter weight, working up to 20-25 reps per hand, and then switching back to the heavier weight for sets of 5 and building that back up to 10's.

Probably the thing to do for an FAQ is try to present a handful of possibilities with instructions for altering any of them as needed, e.g., I also like the H2H swing with a weight that's too heavy for 10 1h swings, and then changing that to switching every 2 reps instead of every 1 - there are so many possibilities, it's an interesting thing to juggle how to present enough options without trying to list them all.

-S-
 

Sean M

Quadruple-Digit Post Count
When I went from two-handed to one-handed at my second weight step (started at 16, now at 24), I was at 10 x 10 and worked in one one-hand set of 10 at a time. So I was always doing 100 swings, but the mix of one-hand / two-hand was changing each time until it was 100 one-arm.

My read of that section of the book is for when you are getting started with any swings, and it is two-handed until 10x10 when you start converting to one-arm.
 

pet'

More than 5000 posts
Hello,

@SimplicityIsKing
I always icnreased my number of 1h sets only once I got comfortable with the previous step. I think the simplest way to do it is to try when you know you will succeed in adding 1 set each side. This is a feeling based approach, which is based on your body signal reading.

However, there are a lot of progression methods: HR monitoring, talk test (which works more or less the same way). Using a 2H with a heavier bell, to then make the 1H with a lighter bell far easier

Kind regards,

Pet'
 

pet'

More than 5000 posts
Hello,

@SimplicityIsKing
To a certain extent, stance can also help. Narrow or wide stance works differently on legs and back / core. Of course, it is always good to work on different variations. However, maybe you will be more comfortable using a specific stance.
 

Kozushi

More than 2500 posts
Hello,

@SimplicityIsKing
To a certain extent, stance can also help. Narrow or wide stance works differently on legs and back / core. Of course, it is always good to work on different variations. However, maybe you will be more comfortable using a specific stance.
Please elaborate. I don't know anything about how stance affects the exercise.
 

pet'

More than 5000 posts
Hello,

Please elaborate. I don't know anything about how stance affects the exercise.
Maybe it is an highly personal feeling... So I do not say that it is a general rule ;)

I noticed that a wide stance (meaning a "sumo stance") put less focus on legs (quads, hamstrings) due to knee angle. Indeed, the more I use a wide stance, the more my knees are easy to lock. With locked knee, it becomes totally unatural to bend the the leg as much as when you use a narrow stance. If you do so, your knees will point inwards. Then, There is a great focus on back and core because legs are less mobile.

When I use a narrow stance (meaning a "standard" stance), I get a great knee ROM (if you look at from the side). Then, I can bend my legs far more than using a wide stance. The more I bend, the more I have to do an effort to throw the bell in front of me. Here, quads and hamstrings are a great assistance to lower back. Here there is no knee lock

Kind regards,

Pet'
 

Sean M

Quadruple-Digit Post Count
Please elaborate. I don't know anything about how stance affects the exercise.
I know I have to adjust my stance for two-arm (wider) or one-arm (narrower). Mostly to accommodate the bell handle and two hands fitting in the small triangle above the knees. I don't think my legs are very long proportionately to my arms, so it looks different than Pavel T. who appears to have very long legs.
 
Top Bottom