Thursday, March 8, 2012

The Long Awaited....Power-FUL Swing Ladder Workout © And a video "tip" for beginners demonstrating a common mistake

Well, not exactly!  Here is a short routine you can use as a workout if you repeat it a couple, three times...but be warned, if you have never trained Power Swings before start with only one rotation!  Use it as the beginning / warm up to any other kind of kettlebell ballistic workout, and then if you want to do more another time, knock yourself out!  But, it's definitely worth putting it into your routine training....easy, (relative), and fast.

As I explain in the video I use this as an 8 minute warm up before we start our work sets in my swing class. The Power Swing reinforces proper hinge position, acceleration into the back stroke using the lats and arms to help load the glutes and hamstrings for a power-ful swing!

Each work set is 30 sec work/rest ratio.  However, always take the rest you need.

Tracyrif's PowerFUL Swing Ladder ©

8 power swings, waiting in the "park" position between each rep

7 pw sw, 2 sw
6 pw sw, 4 sw
5 pw sw, 6 sw
4 pw sw, 8 sw (I think I mess up a bit in this set)
3 pw sw, 10 sw
2 pw sw, 12 sw
1 pw sw, 14 sw

36 power swings

56 powerful swings!

Here's a short video demonstrating a common problem when initiating a power swing and when first learning the one hand swing.

In this video I demonstrate the problem of letting the bell pull you over and why it might happen.  It's a common mistake I see when teaching the one hand swing because the weight becomes much heavier when trying to move with only one hand.  The asymmetry of the one hand swing magnifies the weakness  of the back muscles (the back muscles hold your spine in place, your glute muscles stand you up)


Hanneke said...

Yeay, I was waiting for this one with great anticipation! Can't wait to try it out.
Thanks so much!!

Tracy Reifkind said...


Well, I guess you would be #3 then, lol!

Since you train at an advanced level I suggest you go through it at least twice using progressively heavier bell (14&16).

Remember that the point is "acceleration" so you do not want to use a super heavy bell.

Jen said...

I was hoping to see this too (but didn't ask!) Awesome! Going to try it tomorrow. Would you recommend using one's "regular" swinging weight? (For a beginner). I usually use a 12 or 14, depending on the routine. Thanks Tracy!

Tracy Reifkind said...


You can always increase the weight, but the exercise is about reinforcing the hinge, building lat strength (the key word is "building"), and moving the bell with explosive power. Lighter is a better start.

Trust me, sitting down in the hinge position will make you sore! You don't want to overload a movement you've not trained before.

guy said...

Vini, Vidi, Vici! 5:00am central time TracyStyle Power Swing Practice went awesome! Thanks eversomuch BossLady! I followed along three times replaying the vid, I appreciate this and all the other Wunderbar workouts you have posted for so long now! Your the best, have a blessed weekend!

Tracy Reifkind said...


you'll be feeling those tomorrow! Let's see if you'll be thanking me then, lol!

Have a great weekend!

Pat Carroll said...

Thanks, Tracy ... we tacked this onto the front of our workout, and now we have a solid 30 minutes for swings. Working on the snatch.

Tracy Reifkind said...


This is a great one for Dee! It will really help her extend the back stroke and load her hips. She should do this one at least once a week, and I'll be posting more short versions of PW routines

guy said...

Saturday AM, Hmmm...I feel my glutes and the hip crease/hinge area a little bit but not uncomfortably. This is going to be my Wed Am practice for sure. I'm thinking every Mon will be either a Plus 50% practice or a "55" practice, wed pwr sw practice, Fri RDBT 2.0 Workout #1 or workout #2, alternating these out weekly, any thoughts Ma'am?

Tracy Reifkind said...


You know my swing routines are like "recipes". Once you do them a few times you start to make them "your own" using what you have in your "physical kitchen" other words, you use what body shows up that day.

Nothing is written in stone, it all works! I've got a blog post to write about this....

Hanneke said...

I did this one "up and down" with the 16. Ouch! Pretty tough, especially when you keep the power going. Love it!

Tracy Reifkind said...


Gotta love the "up" and "down" ladders! I used the 16kg in the video and as you can hear I said "whew!" alot!

Debbie said...

Love love love you! Wish you were closer! I live on the east coast. All you do is soooo awesome, motivational and inspiring! Keep up the great work. Hope one day I may be lucky enough to meet you...:) Oh and what kind of wrist bands do you use?