Wednesday, July 4, 2012

"No-Brainer" Swing Squat ladder

Only have 20 minutes?  Or maybe you need to tack on an extra 10-20 minutes and can't seem to get those squats in?  Well here is a favorite of mine, done uphill or downhill either way each set only takes 1 minute and you only need one bell...make it a good one!  Or use progressively heavier bells OR doubles if this is your only training for the day!  Rest periods interval and how many sets you do is up to you....but I took 1 minute rest and repeated the ladder 10 x (uphill w/16kg).

1 sw/1 sq
2 sw/1 sq
3 sw/ 1 sq
4 sw/1 sq
5 sw/1 sq
6 sw/1 sq

21 sw/6 sq per set x 10 = 210 swings/60 squats

Oh, and of course you can use dble bells too!


Diana said...

This is close to my session I like to call "Eleven"
10 swings/1 squat
9 swings/2 squats
8 swings/3 squats
you get the rest! It's a great burner on the legs. You can also, obviously, change the squat out for anything else you want to. I've replaced it with snatches, presses, cleans, this one!

guy said...

Similarly, I have one like this w/ DBL SW & DBL C&MP. I have'nt sqauted in a while, so I'm going to do this on Sat. In the mean while I'm still working on getting a 3 minute set w/ 1 minute rest, I'm getting there. Thanks for the workout and Happy 4th to you and Mr. Riff!

Tracy Reifkind said...


"eleven" I like it ends with more squats than swings!

Tracy Reifkind said...


I had to start squatting again. Like I said, it's more for flexibility than strength.

Diana said...

Yeah, that's why I only do a few sets. To do 1 swing/10 squats gets to the legs!
I like this routine more when I substitute snatch for squat. If the bell is real heavy, say the 20kg or 24kg, then I break it down to "six" instead of "eleven"....then I'm doing 1 swing/5 snatch at the end.

Tracy Reifkind said...


You are snatching the 20 an 24kg? Impressive.

Tim Day said...

Dropped this little bombshell on class today.. :)

Tracy Reifkind said...


I hope they hated a good way, lol!

Anonymous said...

Great workout! Thanks for sharing!

Tracy Reifkind said...


thanks for the comment, and you are welcome!