As most of you know the swing saved my life. And my wife's. For many many years all I could train was the one hand swing and the snatch ( occasionally). Two hand swings and two bell swings locked up my back due to asymmetry.
But little by little the one arm swing did it's magic and now I can do all the swing variations heavy and often with no problems.
I think that for many the swing is a great alternative to the squat or deadlift as the centerpiece of their training practice.
For most of my Iron life I lived for the squat and did the deadlift because I had to. I learned to program this one simple exercise many different ways,depending on the goal I wanted to accomplish.
I'd like to do this now with the swing and want to present this simple approach to organizing your swing training as you would a 'lift' and not just an 'exercise' with homage to Mark Rippetoe.
It's very simple. Choose a kettlebell size. If you want to concentrate on the conditioning side of things use one around snatch size. If you want more strength go up to a bell that challenges your for sets of 10 and upwards of 100 total reps. This is for two hand swings. If you want or need to use one hand swings or hand to hand swings make the adjustment.
Pick the time period you want to train: 15 , 30 or 45 minutes. It's up to you. Pick the swing variation you want,again, your choice. A swing is a swing is a swing.
Do between 5-10 reps per set and rest as little as possible and as much as necessary between sets. Do as many sets as you can for the time period you allotted. Tally the reps at the end of the practice. This is your 100% for the moment.Multiply the weight times the reps and get your total volume lifted.
You might be amazed at the work done.Or at least surprised.
Now, once a week do this:
Wk 1 75% of total reps done at 100%
Wk2 80% of total reps
Wk 3 90% of total reps
Wk 4 105% of total reps. New Best.
Wk 5 start over at 75 %
In no time at all you will amazed at how many more total work you are doing in the same time period. A nice indicator of increased intensity AND work capacity.
Pick a new weight and or a new swing variation and start over. OR, just stay with it and master that movement and bell.
"The swing is the best strength and conditioning exercise for 100% of all people 99% of the time."
Me
Treat the Swing as the Lift that it is and be prepared for strength, muscle mass, power, stability and just inner grit from doing all that pure work.
But little by little the one arm swing did it's magic and now I can do all the swing variations heavy and often with no problems.
I think that for many the swing is a great alternative to the squat or deadlift as the centerpiece of their training practice.
For most of my Iron life I lived for the squat and did the deadlift because I had to. I learned to program this one simple exercise many different ways,depending on the goal I wanted to accomplish.
I'd like to do this now with the swing and want to present this simple approach to organizing your swing training as you would a 'lift' and not just an 'exercise' with homage to Mark Rippetoe.
It's very simple. Choose a kettlebell size. If you want to concentrate on the conditioning side of things use one around snatch size. If you want more strength go up to a bell that challenges your for sets of 10 and upwards of 100 total reps. This is for two hand swings. If you want or need to use one hand swings or hand to hand swings make the adjustment.
Pick the time period you want to train: 15 , 30 or 45 minutes. It's up to you. Pick the swing variation you want,again, your choice. A swing is a swing is a swing.
Do between 5-10 reps per set and rest as little as possible and as much as necessary between sets. Do as many sets as you can for the time period you allotted. Tally the reps at the end of the practice. This is your 100% for the moment.Multiply the weight times the reps and get your total volume lifted.
You might be amazed at the work done.Or at least surprised.
Now, once a week do this:
Wk 1 75% of total reps done at 100%
Wk2 80% of total reps
Wk 3 90% of total reps
Wk 4 105% of total reps. New Best.
Wk 5 start over at 75 %
In no time at all you will amazed at how many more total work you are doing in the same time period. A nice indicator of increased intensity AND work capacity.
Pick a new weight and or a new swing variation and start over. OR, just stay with it and master that movement and bell.
"The swing is the best strength and conditioning exercise for 100% of all people 99% of the time."
Me
Treat the Swing as the Lift that it is and be prepared for strength, muscle mass, power, stability and just inner grit from doing all that pure work.