Swings and Carries Combos?

vegpedlr

More than 500 posts
Looking for fun ways to combine the two on non-lifting days. Goal is conditioning. For some reason, I can't think of a way to combine the two into some sort of fun pattern.

I've found that the ballistic hip hinge develops good explosiveness, and loaded carries develop core stability, both of which carry over well to MTB. I think even the work capacity DJ describes helps as well, though that gets confused with aerobic endurance.

Coupled with some basic strength moves, a la the DMPM, it's a great package. What I want is to separate the swings and carries from strength moves and spend some time on them this off season, but without interfering with the barbell work.

Thoughts?
 

Anna C

More than 5000 posts
Elite Certified Instructor
We used to do this in the lunchtime kettlebell class with @Al Ciampa :

10 swings
Farmer's carry across the gym (either equal or slightly unequal weight in each hand)
5 goblet squats
Farmer's carry back (switch hands from first carry if weight is unequal)
30-60 sec rest; fast & loose

Repeat for 5-10 rounds.
 

miked

Double-Digit Post Count
When we have a holiday week or we're between programs, I usually experiment with different fun things like you're suggesting. One of my favorites is to grab a medium bell for snatching and a heavy bell for carries, so something like 28/48. Take both bells with you to one end of the gym, do 10 snatches, carry both bells to the other side of the gym, do a little active recovery and repeat. We'll do this for 30-45 minutes or so with a lot of down time chatting. Great no-pressure workout. You could do the same thing with swings instead of snatching.
 

elli

More than 5000 posts
We used to do this in the lunchtime kettlebell class with @Al Ciampa :

10 swings
Farmer's carry across the gym (either equal or slightly unequal weight in each hand)
5 goblet squats
Farmer's carry back (switch hands from first carry if weight is unequal)
30-60 sec rest; fast & loose

Repeat for 5-10 rounds.
sounds like fun. which weight did you take for the squats?
 

Anna C

More than 5000 posts
Elite Certified Instructor
sounds like fun. which weight did you take for the squats?
Usually the lighter one for goblet squats. When I would have students do it for instance, an average person might do 2H swings with 20kg, carry 20+16kg, goblet squats with 16kg, carry 16+20 back.

Goblet squats are highly dependent on bodyweight... whereas swings are not... So a heavier, slightly stronger person might do 2H swings with 24kg, carry 24+12kg, goblet squats with 12kg, carry 12+24 back.
 

elli

More than 5000 posts
Usually the lighter one for goblet squats. When I would have students do it for instance, an average person might do 2H swings with 20kg, carry 20+16kg, goblet squats with 16kg, carry 16+20 back.

Goblet squats are highly dependent on bodyweight... whereas swings are not... So a heavier, slightly stronger person might do 2H swings with 24kg, carry 24+12kg, goblet squats with 12kg, carry 12+24 back.
that helps. will give it a try during the next days.
thank you!
 

Sean M

Quadruple-Digit Post Count
We used to do this in the lunchtime kettlebell class with @Al Ciampa :

10 swings
Farmer's carry across the gym (either equal or slightly unequal weight in each hand)
5 goblet squats
Farmer's carry back (switch hands from first carry if weight is unequal)
30-60 sec rest; fast & loose

Repeat for 5-10 rounds.
Think I found my go-to summer backyard “play” workout!
 

vegpedlr

More than 500 posts
Thanks for the ideas, all. I want to separate out the swings and carries from the squats and presses I do on my barbell days. So here is what I did today:

10x10 H2H Swings
Rack Carry (left hand out, switch coming back)
A little walking and staying loose between each set of swings and carry.

Felt good, had a nice rhythm. But I should have worn my HRM to see how my HR responded and the total time. I want to keep it AG, and I might decide to go by time, doing as many sets as I can in 20 or 30 min.
 

vegpedlr

More than 500 posts
Next question, how to combine this with the rower? One summer I did a BB complex where I did a short carry to the rower and rowed for a couple minutes between sets. It was fun, but tended a bit towards a met con. I'd like to stay more AG.

It's an alliterative "K" sound session, KB, karry, koncept 2, kore.
 

pet'

More than 5000 posts
Hello,

Swing right, then suitcase carry left. Swing left, then suitcase carry right. I would do that for time.

Kind regards,

Pet'

 

Blake Nelson

Double-Digit Post Count
Certified Instructor
Here is one that I have found to be really "fun" and definitely not appropriate for everyone so use your judgement:

Assuming you are skillful with double kb swings, pick a pair of bells and swing them for a nice long set. I like to do 20 reps. Turn the final rep into a double clean and go straight into a double rack carry. Somewhere around the fifth step, you might feel like you are about to explode. Go "down and back" set the bells down and rest for 10+ minutes. Repeat x3-4.

If you aren't good with double swings you can do 20 "very heavy" two-hand swings, then clean and carry right away. I'm not sure why, but it doesn't feel quite the same.

Blake
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
I didn't watch the clip, but the barbell deadlift gets my vote for the best ab exercise. If it's not strengthening your abs, put more weight on the bar.

-S-
 

Manuel Fortin

Triple-Digit Post Count
Another suggestion, N is to be experimented with and will depend on kettelbell weight and level of conditioning. Carrying is your "rest", also to be adjusted depending on your goals:
N snatches R, Waiter carry R
N snatches L, Waiter carry L
N (or a different number) cleans R, rack carry R
N cleans L, rack carry L
N swings R, suitcase carry R
N swings L, suitcase carry L


This is surprisingly tough. Try it with a smaller bell that you think you could use first. If the weight is small enough, this should probably not interfere too much with barbell work.

If you don't stop and have enough ballistics, you will feel it, if that's what you are after. If you take breaks, this will be less glycolytic. Depends ont the goal. Since you are always doing something different, it's fun.
 
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