I'm a swinger! (need KB advice, please)

[fuzzie]

Thank you for your suggestions and encouragement everyone!

Originally Posted by kelsey211

Glad to get you back at enabling!

Sending me all those links to tutorials and even KB options on Amazon? That was some expert evil enabling, my friend!

Originally Posted by flowerpotcat

I heard swinging can result to nice round assets. Enjoy!

That was the deciding argument for me

Originally Posted by Debbie S.

Part of my January challenge is doing 350 kettlebell swings for 6 days out of the week. I do a swing challenge often (a few thousand reps) and I've never had any adverse effects from it. The key when doing swings for volume is listening to your body. Once you feel your back tiring, stop.

A few thousand reps! Wow, Debbie, you never cease to impress me! Last night I was talking to a friend who told me he did not do KB swings often because he finds it hard on the back. My impression was that he is probably not using good form (I suspect he rounds his back).

Originally Posted by sciencelady

Poke around in Tracy Reifkind's blog for some beginner programs http://tracysfoodandthought.blogspot.com/ - she puts up some of her programs scaled for beginners/intermediate/advanced exercisers and gives good suggestions on size of bell, swing timing and set lengths. She's also of course put out a book on swings and a few DVDs - swings are her thing!

That's a great resource, thank you! I already read a few interesting posts and bookmarked it to explore later.

[macska]

Originally Posted by Debbie S.

I recommend just perfecting the swing. The swing is the foundation of kettlebell training. I personally took a year to perfect certain kettlebell exercises before I started doing an actual workout. I'm so grateful that I didn't rush into it. It plays a huge role in my fitness regime.

I agree with this. Focus on perfecting the swing until it comes second nature to you, then go further.
Don't forget to insert cobras and child poses at the beginning between swing sets! Your lower back will thank you for it.

[LAC]

I read Tracy Reifkind's book a few months ago. Really need to get that out and follow some of the programs she lays out. While Tracy is all about the swing, if I remember correctly, she doesn't encourage doing it every day and that is why she took up yoga.

[Sissy B]

Originally Posted by LAC

I read Tracy Reifkind's book a few months ago. Really need to get that out and follow some of the programs she lays out. While Tracy is all about the swing, if I remember correctly, she doesn't encourage doing it every day and that is why she took up yoga.

There are differing thoughts on whether or not the swing can be done daily. Tracy does not recommend it, but Pavel says it is okay to swing everyday. In her book IIRC, Lisa Shaffer recommends changing up the number of sets and reps when you do swings so that you're not doing the same workout day after day.

I think it's really a matter of listening to your body and finding what works for you.

~Sissy B

[summer breeze]

Originally Posted by Debbie S.

The key when doing swings for volume is listening to your body. Once you feel your back tiring, stop.

This is key advice. I have been toying with kettlebells on and off for a few years. I followed tutorials and practiced my swings. I was trying to do the 200 swing challenge last year and watched Tracy Reifkind's tutorials. But I still hurt my lower back pretty badly and it put me out for a few months. I think first and foremost I didn't listen to my body. I felt my lower back tightening up and I continued on and finished my set for the day. If I had done the swings every other day or stopped immediately when I felt my back tighten up, I don't think I would have had a problem.

Another thing for me is I was using a 15 lb kettlebell and I think for swings to be done properly, I should have gone heavier with the kettlebell. I haven't done them since last year, but these are the two changes I would make if I decide to go back in.

Good luck and enjoy!

[fuzzie]

Originally Posted by macska

I agree with this. Focus on perfecting the swing until it comes second nature to you, then go further.
Don't forget to insert cobras and child poses at the beginning between swing sets! Your lower back will thank you for it.

Thank you for the cobra/child pose suggestion. Cobra is a difficult pose for me because of my tight lower back (compressed vertebrae) so I suspect that I need this even more. I'm also thinking of looking for a KB trainer in my area to help me out with form and make sure I am not developing bad habits as I learn the swing.

Originally Posted by summer breeze

Another thing for me is I was using a 15 lb kettlebell and I think for swings to be done properly, I should have gone heavier with the kettlebell. I haven't done them since last year, but these are the two changes I would make if I decide to go back in.

Good luck and enjoy!

Wow, really? 15lbs feels pretty heavy to me (especially on the first few reps) and I can't imagine swinging much more than that right now. Then again I usually work with really, really light weights...

[toaster]

Originally Posted by fuzzie

Thank you for the cobra/child pose suggestion. Cobra is a difficult pose for me because of my tight lower back (compressed vertebrae) so I suspect that I need this even more. I'm also thinking of looking for a KB trainer in my area to help me out with form and make sure I am not developing bad habits as I learn the swing.


Wow, really? 15lbs feels pretty heavy to me (especially on the first few reps) and I can't imagine swinging much more than that right now. Then again I usually work with really, really light weights...

Fuzzie, maybe sphinx might be an alternative to cobra?

Regarding the weight, I started out with 8kg (slightly more than your 15 lbs), but quickly moved on to 12kg--my 8kg now feels WAY too light for double swings. I think if the weight is too light, it may contribute to imbalances.

On the other hand, using just 12kg, I'm pretty fatigued by 50-75 swings; I'm in awe of those who are doing more reps with higher weights!

[fuzzie]

Originally Posted by toaster

Fuzzie, maybe sphinx might be an alternative to cobra?

Absolutely. I usually move into cobra through a sequence of cat-cow, sphinx, cobra. I find it allows my back to slowly open up to the pose.

[LAC]

Originally Posted by Sissy B

There are differing thoughts on whether or not the swing can be done daily. Tracy does not recommend it, but Pavel says it is okay to swing everyday. In her book IIRC, Lisa Shaffer recommends changing up the number of sets and reps when you do swings so that you're not doing the same workout day after day.

I think it's really a matter of listening to your body and finding what works for you.

~Sissy B

Yes, this, exactly

[Debbie S.]

Originally Posted by Sissy B

There are differing thoughts on whether or not the swing can be done daily. Tracy does not recommend it, but Pavel says it is okay to swing everyday. In her book IIRC, Lisa Shaffer recommends changing up the number of sets and reps when you do swings so that you're not doing the same workout day after day.

I think it's really a matter of listening to your body and finding what works for you.

~Sissy B

I agree, and it really is important to listen to your body.

I definitely would not follow an instructor's advice to the tee, because as time goes on, they tend to change their point of view.

I know that in RKS they recommend doing dead lifts when you tire from doing swings. I think this is the wrong thing to do and I've voiced my opinion and concern here on VF. Your lower back is already fatigued and the last thing you want to do is deadlifts!

I personally recommended around the body passes. It's not only a great core tightener, but its cardio effect is great.