The HEAVIEST Swings You Should Do (& How to Progress)

[@markrobinson1291]

For longevity in "fitness" training, always leave your ego at the door I've seen so many people stop training because their ego has got in their way, and they ended up injured or burnt out I'm not saying to not increase weight were possible, just be smart, sometimes more reps or more sets with a lighter weight is better But then I'm a older gent at 59, who in my youth let my ego get in the way, and I've had multiple injuries and surgeries as a result In my opinion, good "fitness" training, that you can sustain for life, is better than lifting heavy for a few years, and then dealing with the injuries or worn out joints in your golden years Life is long, so train for a long life where you maintain strength and mobility If you use your brain and not your ego, your older self will be a much happier human. What's the point of being super strong for a few years in your younger years, only to be a broken mess later on in life In saying this, all bets are off if you are a "competitive" athlete. Just be smart and look after yourself

[@DanJohnStrengthCoach]

Thank you. I am getting a lot of good responses to this one...

[@Thekettlebelldude]

Swinging heavy teaches you insight about your own body mechanics you will never fully learn with light bells. It’s a journey some will take, and few will continue on.

[@RAINSMAN79]

Yeah I never really got clean and press form until I tried 60 lb kb and then it clicked and after some time with it I can now translate the form to any size.

[@DanJohnStrengthCoach]

Well said!

[@Thekettlebelldude]

@@RAINSMAN79 I totally agree! Great insight.

[@albertsmith9315]

When ever I read about numbers regarding weight of a lift, the variable that rarely gets mentioned is the weight of the person doing the move. One size can't possibly fit all. A 150 pound person swinging a 32kg bell is doing more than a 200 pound person using the same KB. Some how there should be a weight to strength ratio factored in.

[@DanJohnStrengthCoach]

And think there’s any question about that. That’s one thing I do like about the Olympic lifts. We do have weight classes. That’s why I tend to say things like bodyweight benchpress, and that kind of thing.

[@lewiselliott9038]

I use a 48 for double hand swings and a 32 for single hand swings. Perfect

[@DanJohnStrengthCoach]

Those are good loads

[@charlesanthony7954]

I recently completed Pavel's AXE protocol of 30 OTM rounds of 6 reps with double 32s which is 90% of my bodyweight. What I noticed is how much easier snatches with a 24 and double 24s for ABC feel with the solid core strength the heavy swings have built.

[@nated5798]

Great job. That a serious amount of weight.

[@DanJohnStrengthCoach]

Well, I don’t think there’s a shock to see this. I think most of us will tell you that getting stronger almost universally helps with other things. And that’s an impressive number.

[@levelronin8292]

Okay any thoughts on adding a push up and a row before the cleans press and squats in the abc complex I have done it to add some chest and back work in

[@DanJohnStrengthCoach]

If that fits what you need to do, of course

[@slackdark]

oh boy, double 48 c&p is for the after life. I was following simple and sinister but I felt it was missing something. I think the average person get more benefit by mastering a wider sets of exercises. I love your breakdown in squat, push, pull, hinge, loaded carry

[@DanJohnStrengthCoach]

Obviously, I’m a fan of minimalist Training but sometimes you need to do everything. I like what you said there.

[@slackdark]

Yeah I agree. Heavy tgu gave me shoulder issues for some reason. I decided to let go religious training

[@rensfit]

Thanks Dan! I can do clean and press singles with a 32 kg, and can get 20 double kb squats with 20 kg bells. Do you think I would benefit from swinging a 40/44 kg? I feel like I could do it, but maybe just focusing on BB RDLs would be smarter. What do you think?

[@isaac_rodriguez17]

If you can clean and press a 32 that’s really strong, so you should at least be swinging a 36/40

[@DanJohnStrengthCoach]

That’s a good question. Toomey, this seems like a good experiment. Why don’t you try both for maybe six weeks and just come to some conclusion. I love that deadly variation, but not everybody does it correctly

[@jeanpaulkassdale]

Hi Dan, I've recently been doing Hang Snatch High Pulls from the hip crease in sets of 1 up to 20 reps and they really make me think of the KB swing. I understand weightlifters use them specifically for working on their 2nd pull and athletes for power development, but do you think it makes sense to also use them for the same goal as KB swings (conditionning) ?

[@DanJohnStrengthCoach]

I’ve never thought of it, but it seems like a really good idea.

[@jeanpaulkassdale]

@@DanJohnStrengthCoach Thank you for the answer ! By the way HSHP in sets of higher reps seems to be a great way do to a swing type of movement with a barbell without having to buy a whole set of KBs !

[@jerrystreed4981]

The last few months I’ve been doing 152 lb swings. Just to see how my body reacts to it. After about 50% of body weight stuff changes with the form. Similar to going over your body weight in a good morning.

[@DanJohnStrengthCoach]

that's a HUGE bell, wow. Where did you get it?

[@jerrystreed4981]

@ I use a loading pin. Not versatile because of the design and handle but works very well for swings. The form automatically changes when you do it. Obviously you can’t swing that heavy when you’re 180 lbs or you’d go flying, but it turns into more of a vertical than a horizontal movement.

[@achtungjamie]

Just did 500 single pump burpees for my 50th B-day. Am I doing alright?

[@Thekettlebelldude]

Your doing better than most men in there 20’s. 👏🏼

[@HavalinaSSUSMC]

Yes, even when I could fall out and run a marathon and do 125 proper push up and 23 dead hang pull ups. I might have been able to 75 or 80 burpees in a row and I am stroking myself. If you are knocking out 500 burpees in a row or a day. You are the man.

[@Thekettlebelldude]

@@HavalinaSSUSMC I agree. Many of my military buddies and I would only do a hundred TOTAL burpees in an entire workout, paired with kettlebell swings, goblet squats, and a run.

[@cantonese5030]

Your gonna be sore for days…a great accomplishment but for what 🤷‍♂️

[@DanJohnStrengthCoach]

It’s just an exercise. Maybe run a mile or a 400 m or something and see how that goes. Get yourself a solid time, train up some more Burpee and see if it helps or hurts.

[@ryanrogers8211]

M goal is the Armour building complex for 30 minutes with double 48’s. How should I get there?

[@DanJohnStrengthCoach]

Basic PRE. You just have to slowly add load and rounds. It might take a while as double 48s for presses is hard. The other two won't be so daunting, but the presses will be hard.

[@panagiothsstaurou7569]

I did the CrossFit 24.1 workout recently in 14,46 total time but with 20 kg dumbell,it's like that: 21snatch right 21burpees over the dumbell jump starting from right 21 snatches in left 21 burpees again over the dumbell starting from the left , then 15,15/15, 15 finishing 9,9/9, 9 , 22kg for man 15 (I think) for women 15 minutes max to pass the test, can that be similar hard with the 24kg snatch for 200 reps in 10 minutes or could be like a practice?

[@DanJohnStrengthCoach]

Just grab the bell, the 24, and do 200 snatches and let us know. It’s just a wine in the sand and I think it’s a hard one.

[@nicholaskendrick8967]

24kg kettlebell is the ideal weight for me to do swings it gets me breathing and gives me a pump that’s good enough

[@DanJohnStrengthCoach]

I’m glad to hear that

[@masonbennett5019]

Gone up from 64kg kb to 80kg kb swings now. 64kg cleans and goblets. Can’t do that with 80kg yet. I only do this for wrestling but I wrestle with powerlifters. I’m lucky they are quite slow but they are strong. My problem is I don’t have time to go to the gym for barbell weights because of how much I work and when I go to the gym. I want to wrestle. Is it possible to keep up with powerlifters whilst only doing kettlebell work and calisthenics long term?

[@DanJohnStrengthCoach]

Most powerlifters would say "no," but I think this will keep you going until you can get back on the platform training again. It's not perfect but it's fine for now.

[@masonbennett5019]

@ I appreciate the wisdom.

[@masonbennett5019]

@ I have started powerlifting for the first time in some years. Done 200kg deadlifts for 5 today. Is it possible that those kettlebell swings helped?

[@pepperpeterpiperpickled9805]

Andy Bolton advocated kettlebell swings of 92kg but i cant imagine that'd be as beneficial for the average joe who isnt looking to augment his powerlifting. The problem is seems to be that people dont know what goal to work towards, so they ask for one workout routine that gives them the strength of a strongman, the endurance of a marathon runner, etc... I think that's why people are so fascinated with the wth effect. The answer always seems to be 'rotate your workouts' or 'live a life that offers variety' (swim, climb, run, lift, do sports, etc...)

[@DanJohnStrengthCoach]

That's the truth...I call it "chasing two rabbits," but it is hard to do everything all the time.

[@pepperpeterpiperpickled9805]

@@DanJohnStrengthCoach What's your experience with isometrics? have you read iron isometrics by steve justa?