Friday, July 20, 2012

"40 two hand swings" workout

I know I've been posting a lot of workouts lately, and I'm actually backed up with workout videos....but believe it or not, it takes less energy to train than it does to post my thoughts about food, weight loss and diet!  You can lead a horse to water, but you can't make him drink!  so I'm leading you to water....the drinking part is on you!  (and I'm not trying to call you a horse!)

This workouts' goal is to train the two hand swing for 40 continuous reps.  Back in "the day" it was rare that any body trained the swing for more than 10-20 hand, two hand, hand to hand, whatever.  When I started training the swing, for sure, no one was talking about, posting, or even advocating the swing for more than that.  Well, times have changed, and I hope I've been part of that change.

For years and years my "warm-up" for my workout was not mobility drills, Z-health, whatever, it was swings!  I may be one of the lucky ones, but to this day I warm up my own workouts and my class workouts with swings.  period.  It was not hard for me to do 40 reps of two hand swings, BUT, as I started to teach and lead others through workouts I had to shorten the work intervals to 15-30 sec and once I got out of the habit of training 40 continuous 2 hand swings it all of a sudden became hard again (I use the word "hard" as a term of endearment)

So, here it is.  A workout to help you train the two hand swing for 40 continuous reps.  Why should you want to?  Why not?  But seriously, it increases grip strength as well as strengthening your forearms, and who doesn't want to be as strong as Popeye?  If you already are at the level of training the two hand swing for 40 reps no problem then I give you a problem!  Training into your rest period by up to 75%...try that and let me know how it goes for you!

I smoothed out the bug in the workout I designed for Seattle but never got to....

"40 2 hd sw"

10 2 hd sw x 2
10 tr x 2
1/2 sw ld x 2
5/5 x 2
4 min 80 sw

20 2 hd sw
30 2 hd sw
2.5 min 50 sw

"on the 2 minute"

40 2 h sw
40 2 hd sw (+ 10 tr
40 2 hd sw (+ 10 tr + 1/2 sw ld
40 2 hd sw (+ 10 tr + 1/2 sw ld + 5/5
5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (+ 30 2 hd sw = 40)
2/1 sw ld + 10 tr + 20 2 hd sw (+20 2 hd sw = 40)
10 tr + 30 2 hd sw (+ 10 2 h sw = 40 )
40 2 hd sw
16 min, 320 sw (120 optional swings = 440)

30 2 hd sw
20 2 hd sw
10 2 hd sw x 2
3.5 min, 70 sw

total workout
26 min, 520 swings, (optional 120 = 640)


Hanneke said...

I did 1000 swings with the 12K the other day of which 500 without any rest.
I had never done that before but wanted to work on endurance since I have a minor running injury.

It's surprising how easy it got after about 200 swings. I guess it's like any other endurance activity, once you get in the groove it's not too bad.
Of course you need the basis strength and endurance to do this.

I loved it!

Tracy Reifkind said...


One hand swings, two hand swings? 500 swings is 25 minutes, approx, continuous. I think the first time I tried 1 hour of swings I managed 24 min continuous, rested for 1 or 2 min, went on...not sure exactly. But I'm sure my lower back was a bit achey!

guy said...

This is great! Thanks, I am at 3 minute sets now w/ the 16kg, by the way. This practice consists of 20 1H Sw L/R, then 20 SW/TR, then 40 TR, rest time is 1 minute, so it's 3:1 X 8 to make 32 minutes total. I'm happy that I got here! I have you to thank BossLady!

Diana said...

Funny how this morning's sessions consisted of 1-minute sets and then I read this. What is it that they say about great minds?.....

Mine was 1:1 work/rest ratio.
I used the 24kg, 20kg, 16kg, 14kg, and, sweaty and crabby mood busting session! LOL

Hanneke said...


It was a combination.
20 two hand
20 tr
10 1 sw 1 tr (20)
20 5X5
10l 10r

Today I did your latest snatch routine. It was easier than I thought it would be. The key thing for me is really the right sock sleeves. That has made such a big difference for me. I think it's the first time I did 500 snatches in one workout. I know it wasn't my strength or endurance but just the breaking of my skin
Again thank you so much for enlightening me with better sock knowledge!!! :))

Marie said...

That was brutal (in a good way)!! I started outside and got too hot, so moved it in. I took longer rests when needed and went up and down in bell size as well. I love the challenge! Thank you Tracy!!! I am in a very rural area and don't have a class near me, but that's ok, because I love working out with you!

bu2fusul said...
This comment has been removed by the author.
Stef said...

Your workouts are AWESOME!!I am a newbie to the KB. There are very few classes being offered locally and the ones that are are pretty price

I work out "with you" 3-4 days a are amazing! THANKS AGAIN!!