WODs and Big Heavy Swings: It Takes Big B***s to Swing Big Bells!

I got back on track this week by jumping into some new programming.  Since it is the summer and I’m outside more, I put an emphasis on training strength and metacon, but still include some power workouts.  Ideally, I work on strength and conditioning--on the heavy side--with intense metacaon on other days.  But I bike, run, and kayak a lot, so the balance helps with performance.

Another thing that I’m a fan of is the kettlebell swing.  It build up such a strong posterior chain, so that all the time biking, kayaking, or trail running is pain free, mainly in the lower back area.  It is also a great finisher to couple with strength/power training because it is a gross motor movement, and the posterior chain can take a lot of work.  I like to balance it with anterior chain work, as well.

Clients going big on the swings!

Balance it all out with anterior chain work for the perfect finisher.  And it beats cruntches!

Too many times I see 1 of 2 things: 1) people swinging too light a kettlebell; or 2) people that are fearful of swinging a heavy bell because they think it will hurt their lower back.  Actually, quite the opposite is true, in that people have pain in the lower back because of a weak core and tight hamstrings.  So you have to train this area.  For example, many of my advanced athletes swing 28K bells and up!

Snatch Finisher: Great for posterior chain and conditioning, too!

Now I’m not telling someone to go out and swing a 32K kettlebell in their first workout.   But you have to build that strength up over time, and coaches also need to encourage clients to go heavy.  Thus, the kettlebell swing becomes an integral part of a training program because it helps ward off injury, keeps you flexible in the lower area of the body, and becomes a great conditioning tool.  So go swing some HEAVY stuff!

WODs

Monday: Strength WU: 5/5 TGUs (32K) Strength Circuit (2 x 32Ks) 3 (1,2,3) Clean and Strict Press Weighted Pullup (32K) Front Squats Finisher 3 x 10 (32K) Swings Pushups

Tuesday: Strength and Conditioning 24K Minimal Rest Metacon Circuit 1 50 Swings 50 Pushups 2 min C2 Rower Metacon Circuit 2 25/25 Clean and Press 50 Pullups 25/25 Overhead Squats Finisher: 100 Snatches

Wednesday: Strength WU: Indian Clubbellsf Strength Circuit 8x3 Bench Press (up to 205) 1-Arm Rows (36K) 305 Trap Bar Deadlift