Common Kettlebell Swing Mistakes

18:00 Fencing

Arrived to find my shoes had gone missing. No luck in finding another pair. An evening wasted.

19:00 Home

Warmup III.

5 minutes of TGU with 12 Kg KB.


Stretch.


22:00 Home

SMR.
Intuflow

The heavier KB makes all the difference. You really need to stay tight. If anything it helped my form because there was less room for error.

19:00

Warmup III

14 minutes of
1 minute swings 22x 16kg KB.
1 minutes of jogging.

3 minutes waiter's walk 20lb KB alternating hand every 30 seconds.

Stretch
SMR

Reducing the swings to sets of 20 really helped. My form was always breaking down on the last few reps. I had to really heave the 'bell up during the last few reps.

Doing 20 reps everything felt smooth and I had no pains or niggles in my back afterward.

The waiter's walk was too easy. Heaver kettlebell next time.

19:30

SMR.
Yoga 20 minutes.

17:00 Home

2.6 mile run in about 25 minutes.

The Last Supper gets supersized.

An interesting look at the growth of portion sizes in paintings of the Last Supper. It appears to support the link between relative affluence and obesity.

19:00 Home

Intuflow

Warmup III.

5 minutes of TGU with 20lb KB.

2 minutes of waiter walks alternating arm every 30 seconds.

Stretch.

SMR.

A possible program minimum progression

I plan to stick with Program Minimum for at least eight more weeks. I may use use some of the ideas in this link to progress the program. The article A Program Minimum for MMA Fighters cover some suggestion for an MMA fighter. While fencing does not require the same levels of conditioning the focus on shoulder health caught my attention.

Manmakers twice to three times per week progressing from 12 to 15 minutes.
A "cooldown" of three minutes of kettleell waiters walk switching side every 30 seconds.

Two days a week alternate one TGU alternated with 3-5 reps of crush curls for 5 to 10 minutes.

18:00 Fencing

Warm up including Intu Flow.

Bouts

1. (A) 15-14
2. (B) 10-15
3. (B) 12-15
4. (C) 15 -10
5. (C) 15-7
6. (C) 15-10

Pullups variosu grips 10,5,5
Sets of 10 0f KB swing,clean, press and snatch.
Stretch.

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
30 seconds plank

Stretch
SMR

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks,mountain climbers, squat trust to push up, fencing footwork,

Stretch
SMR

I really concentrated on keeping a tight core and not hyper extending at the top. Result, no lower back irritation. Next I need to work on keeping shoulders back and packed. Maybe some additional rhomboid work is required.

19:00 Home

Warmup II.

5 minutes of TGU with 20lb KB.

KB swing practice, focusing on staying tight at the top of swing with full hip extension.

Stretch.
SMR.

09:00 Home

20 minute run with stroller
Stretch

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,

Stretch
SMR

20:00 Home

Yoga 15 minutes
Intu flow 15 minutes

19:00 Home

Warmup II with a 20lb KB.

5 minutes of TGU with 20lb KB.

20 minutes yoga

Stretch.
SMR.

19:30 Home

Warmup III
Planks, 30 seconds each, on elbows, side, one arm one leg.
3 rounds of wall squat, halos and pumps.

12 minutes of
1 minute swings 16kg KB.
1 minutes of any of the following: skipping, jogging, jumping jacks, pushup to squat thrust, fencing footwork, mountain climbers. jog while winding baby.

Stretch
SMR

19:00 Home

Warmup II with a 20lb KB.

5 minutes of TGU with 20lb KB.

The additional weight made it a little more challenging.

Stretch.
SMR.

The right tool for the job.

I've taken yoga classes and practicing at home for the at leastfour years. Most of the classes I attended were fast paced Ashtanga based with lots of flow. I introduced yoga practice at home with YRG. I then progressed to some more traditional yoga types.

What all of these have in common is an emphasis on yoga as a fast flowing workout. Yet my weakness has always been flexibility, especially in the hips. My strength and conditioning having always outstripped my flexibility. Inspired by the the article from 3/3 on this site I'm going to emphasize a yoga practice that focuses on flexibility and relaxation. I'll let the kettlebells and running take care of my conditioning.

I've awaiting the delivery of a Power Yoga for Every Body DVD and I intend to make this the basic of my practise. Combined with the Intu Flow and some regular SMR and trigger pointing I'll hopefully alleviate some of the pains and aches that currently annoy me.

15:00 Home

Yoga upper back postures.

09:30 Home

reverse grip pullup 5
Chinups 5
Pullups 5
Side to side pullups 5

Warmup II

KB swings 25x16kg.
1 min jumping jacks
KB swings 25x16kg.
1 min pushup to squat thrust
KB swings 25x16kg.
1 min jogging
KB swings 25x16kg.
1 min mountain climbers
KB swings 25x16kg.
1 min jogging
KB swings 25x16kg.
1 min fencing footwork

Stretch.
SMR.

08:30 Home

2.6 mile run in about 25 minutes.

12:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

21:15 Home

Intu Flow Beginners.

08:30 Home

2.6 mile run in about 25 minutes.

13:30 Home

Warmup II

1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork

Stretch.
SMR.

12:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

Stretch
SMR

21:00

Intu Flow Beginners.

20:00 Home

Intu Flow intermediate.

12:30 Home

Warmup II

1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.

Stretch.
SMR.

15:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

Stretch
SMR

20:00

Intu Flow Beginners.

21:00 Home

Intu Flow Beginners

09:30 Home

Warmup II

KB swings 25x16kg.
1 min jogging.
KB swings 25x16kg.
1 min jumping jacks
KB swings 25x16kg.
1 min jogging.
KB swings 25x16k
1 min jumping jacks
KB swings 25x16kg
1 min jogging.
KB swings 25x16kg
1 minutes fencing footwork

Stretch.
SMR.

15:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

Stretch
SMR

17:00 home

25 minutes run with stroller.

Stretch