One Hand Swing Practice Workout

My workouts almost always parallel what my clients/students need to work on as well as what I need from my own personal training.  I decided to post this workout because the cross over of scaleability as it does not exclude any "level".

In the first video I talk about the workout along with a quick warm up, and then I demonstrate the entire first rotation in the second.  I totally screwed up and did 4 extra work sets, so I apologize for not being perfect, lol....a little extra work never hurt anyone! (but I did do it right numerous times through the week!). The thrid video sugggests how to program the workout using only one more variation.  It only demonstrates a couple of work sets, how many you actually do is up to you.  And the last video demonstrates another entire version of how to use this progression with a heavier, much heavier bell, (and as you will see I get out of breath), so you can scale the workout to an advanced level easily.

With the exception of the very first set of 10 2 hand swings and the last set of 10 one hand swings, all work sets start with 2 hands on the bell, and each set is performed R and then L seperately.  When you read 5/5 for instance that means 5 2 hd swings, 5 one hand swings, either left or right.  The entire workout is designed with "equal work to rest" ratio, but if you are not training at that level yet then my suggestion is to complete 2 sets, one R and one L, with the prescribed 15 sec rest and then take the extra rest you need, starting again with two sets/15 sec rest between, extra rest etc.  But always always take the rest you need this is your workout, no one elses.




10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2 (here is where I keep screwing up!  7/3 R, 8/2 L, and then I repeat the mistake again!)

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

210 swings 10 min

5 2 hd sw + 5 one hd sw  x 2 x 5 (I suggest 10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

No need to ever use a heavier bell, it depends on whether or not you own additional bells and what kind of workout you need, or challenge you want.  Remember that "training" is not "testing"!

Heaviset bell, last rotation (or maybe this version IS your workout, repeated a few times...it wasn't mine, lol!)

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Enjoy!