Day 84: Swings

Heads up:

Day 85 will be your first snatch intro - want a teaser? Snatch technique

Mastering the single-arm swing is key to success in everything else you will do with a kettlebell. Especially the snatch.

Use: a kettlebell, dumbbell, or small sandbag

Time Domain

EMOM - 5, 1:00 rounds. 50 total swings.

  • 00:00 swing 5 left, exchange hands, 5 right.

  • set the load down

  • rest the remainder of the minute

  • 1:00, go again

    Points of performance

    • The instruction in the videos is good. Very good. Follow it to the letter.

    • Practice, practice, practice

    • Pay as much attention to setting the weight down at the end as you do in the beginning.

    • The most important thing is form.

    • Good form makes everything else possible

Workout Level Suggestions

  • Level 1: Naked swings (just do what you were doing for the two-hand nakeds, only with one)

  • Level 2: Dumbbell swings (or another handled load)

  • Level 3: Kettlebell swings

Coaches Plan

Exactly what you’re doing. 24kg for me.

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells … Just note it.

Score: Share to website comments and/or Facebook

  • Note the weight & device used

  • Share how it felt

Christian GriffithComment