Dips, Pull Ups, and Swings

[@rav7563]

There’s three people I could listen talk for hours on end..Dan John, Pavel And the late Charles Poliquin! Nothing but wisdom from these gentlemen.

[@lucasskrobish2473]

Jim Wendler is legit, Greg Everett has a lot of good material as well

[@markseyfried]

You are absolutely right. I've re listened to these guys over and over and never get tired of them. Always pickup something new.

[@brawndothethirstmutilator9848]

Coach Dan, I’ve been a fan of your written materials for many years. I’m catching up on your YT content now. I’m really happy to see you sharing your straight to the heart of the matter, no-nonsense, un-complicate-your-training perspective.

[@DanJohnStrengthCoach]

Thank you so much

[@alfonso365]

I like to combine this format with the "Perfect Workout" on alternating days. Great stuff!

[@DanJohnStrengthCoach]

Are you on the DJU forum? This is something I would like to really explore. BTW, this is a fairly older video, but your point is excellent.

[@alfonso365]

@@DanJohnStrengthCoach I recently joined! Pretty interesting conversations in there.

[@farstrider79]

I did the pull ip program angood while ago and somewhere in the third week i hit a wall and couldnt do pullups for two weeks. I definitely needed more rest.

[@DanJohnStrengthCoach]

Pull ups are tough for a lot of people...I am moving away from using them with gen pop.

[@farstrider79]

@@DanJohnStrengthCoach I find 4 sets one day a week is good for me, one hand row standing almost vertical another day and swings two days a week take care of my pulling/back. That mixed with construction work 5 days a week is almost too much!🤣

[@FightCoachWC3]

I've been doing a program based off of pull-ups, Dips and swings as well. Working great for endurance and body fat loss. DAY 1 -POWERCLEAN / BOX JUMP 6X3 -WEIGHTED PULL-UPS / WEIGHTED DIPS 15-12-10-8 / 80LB KB SWINGS X25 BETWEEN EACH SET -KB RACK SQUATS 15-12-10-8 DAY 2 -DB SNATCH / SEATED BROAD JUMP 5X3 -WEIGHTED PULL-UPS & DIPS 4X8 / 80LB KB SWINGS X25 BETWEEN EACH SET -WALKING LUNGES 4X8 DAY 3 -ZERCHER SQUAT / BURPEE BROAD JUMP 5X3 -BODYWEIGHT PULL-UPS & BODYWEIGHT DIPS 5X5 / 80LB KB SWINGS X25 BETWEEN EACH SET -FRONT SQUAT 5X5 DAY 4 -KB GORILLA CLEAN / DEFICIT PUSH-UPS 4X5 -BODYWEIGHT PULL-UPS & DIPS X4 MAX SETS / 80LB KB SWINGS X25 BETWEEN EACH SET -SPLIT SQUAT 4X10

[@DanJohnStrengthCoach]

This looks good to me

[@jamesmcnary4939]

That does actually sound like a very good program!

[@someone43543]

Thank you Dan John, you are awesome! I was just wondering about a similar question today and this answers it. :)

[@DanJohnStrengthCoach]

Fantastic!

[@zFexes]

Dips-chin up-Trapbar low handle deadlift for huge gains, trust me

[@DanJohnStrengthCoach]

Thanks for sharing this.

[@jessehendrix2661]

What do you think about using weighted pullups, weighted dips, and swings as the "other stuff" day in your MWF ABC program with mobility training on Tuesday and Thursday? And with the lower frequency, would you still use the Russian Fighter Program idea, or just do 5 sets stopping just short of technical failure?

[@DanJohnStrengthCoach]

Certainly. It's all fine, just don't over reach.

[@mikekrasovec6390]

If you feel awkward and blocky in your gait in the first few minutes of your walk and you've been sitting alot you probably have tight hip flexors. Especially if you seem to tight hips or back.

[@cobra4961]

Pushups added and that's a full session or program

[@DanJohnStrengthCoach]

The dips should cover most of that...

[@is5226]

so dips, chins, swings and get a dog😄

[@DanJohnStrengthCoach]

The dog is a real good training partner.

[@MegaPrimalinstinct]

I am getting back into training after a hand injury. I would like to gain strength in Pullups and dips / swings and deads. I used easy strength multiple times in the past if my training wasn't going well and it was like my go to program for fixing myself again before a more intense program. I have used fighter Pullups before as well and definitely agree with the elbows after 30 😅. Would fighter Pullups / dips with easy strength deads and swings daily for 4 - 6 weeks followed by original easy strength programme with dips instead of pressing for 4-6 weeks work well to improve my heavy dips and Pullups?.

[@EREZDRUMMER]

Do you think dips/push ups covering the front delt and side delts also? Those exercises are enough for shoulders?

[@DanJohnStrengthCoach]

I don't worry about muscle groups.

[@iliveinsideyourhouse3943]

I recommend handstand/pike push ups.

[@mikoduterte6702]

Do some vertical pushing

[@dean092]

Do you think kettlebell swings and dips cover all the bases?

[@DanJohnStrengthCoach]

No combination of two exercises is perfect, but this is not bad

[@amiracle1269]

Add some body weight squats and ur have a balanced meal

[@chief5981]

Guinness pull up record is up to 8008 in 24 hours and now a guy that works at Mtn Lab in Utah is training to beat it. He’s doing 4000 to 5000 a day and steadily increasing. Always reminds me of you saying high rep pull ups are great until the day you can’t comb your hair anymore

[@DanJohnStrengthCoach]

That's a sad truth. That's a LOT of pull ups...

[@carlosh448]

Is it safe to swing everyday ? I am 6 month in and I started with two handed swing and recently change to one handed swing (50lbs ) change my lifestyle. Also thinking about doing chest dips . On your video instead of walking what about a light swim couple of laps ?

[@DanJohnStrengthCoach]

That's all fine of course.

[@dvblove]

for someone who could do 1 pull up and wants to do 15 pull ups what would recommend?

[@DanJohnStrengthCoach]

Just look at my videos on increasing the pull up. I would say however, going from one to 15 is a big leap and it’s gonna take some time.

[@sol_nicolaou611]

Can I add goblet squats?

[@DanJohnStrengthCoach]

Goblet squats would be a good addition. I don't like lunges.

[@RobertGaron]

Dan John any particular reason why you don’t like lunges?

[@PatrikLooft]

@@DanJohnStrengthCoach I don't particularly like forward lunges or walking lunges but I think there is great value in reverse lunges and split-squats. What is your opinion on those lunge variations?

[@mikoduterte6702]

@@PatrikLooft I like all lunges. Especially drop lunges

[@bkdesignr]

could you build a decent program around Dips, swings, pull-ups that’s sustainable? i’ve heard pavel tsatsouline uses something similar lately. great vid thank you!

[@DanJohnStrengthCoach]

Everything works... for about 6 weeks.

[@bkdesignr]

Dan John right on, thanks Dan

[@leemanwrong]

@@bkdesignr pavels quick and the dead program is based around swings/snatches and push ups/dips and is sustainable according to him.

[@bkdesignr]

chai lee i’m going to check that out. thank you

[@leemanwrong]

@@bkdesignr his other sustainable minimalist program is simple and sinister which is swings and get ups

[@EREZDRUMMER]

I just bought a 16 kg kettelbell... Can i swich the swings to a dead lift? I am not sure my technique will be correct in swings....but for sure will add goblet squats and Turkish getups.... Can you please help me how to organise this for a normal routine? Squat , chinup. Push up, swings/deadlift , torkish getup..... How you suggest? 3 sets to feliure? How much rest?. I am 35 by the way ..trainig in boxing for a hobby. Thanks

[@DanJohnStrengthCoach]

If you can't do swings correctly, just stick with deadlifts.

[@flabio7074]

Come on guys. That dude has enough equipment for a full program.

[@mikoduterte6702]

Ikr, the dumbbells and kettlebell are enough to cover all the movements and muscles