Want to strengthen your back

[pierinifitness]

And your posterior chain, grab a KB and swing it a challenging number of reps.

[Magnus]

Good job !!!... Swings really are the best all around exercise   

[Michael]

Good Job! Swings are a steady exercise in my training sessions, great for back endurance,

[macky]

I know many who have inguinal hernia repairs have been able to continue with weighted exercise that involves the pelvis.  Perhaps lighter weight swings would still be beneficial even if not increased. 

It's a great exercise and from what I've read lately, one or two trainers have dropped training with deadlifts, in favour of KB swings.  

[pierinifitness]

I feel strong when my posterior chain is strong and KB swings is a great tool when working my posterior chain.

[moxohol]

Precious Monk Exercise #1 followed by swedish ab drills then hip thrusts on a couch or bench as finisher. Threw my back out with those KB swings.

[pierinifitness]

[Michael]

Pierini I know You're usually good with some constructive feedback. Good work in the beginning. The last two to three sets looked like they were getting You, . I don't want to say Your form got away from You because it's too hard to tell without a side view. But I would say keep Your head up. Also, as someone with a back history, I would say be careful with bending over putting Your hands on Your knees in between sets. The reason being, Your back could give You a problem doing this. , one more thing. I hope You don't get mad about this. Why do You grunt, ?

[Magnus]

Nov 23, 2020 21:42:18 GMT pierinifitness said:

Good job !!!

I must say, this is the first time hearing your voice, and from the way you look I would have guessed a bit more NYC Italian / Mafioso   

Study this video a bit and let's have a do-over   

[pierinifitness]

Michael, I agree with your observations. I never did anything this swing challenging before. Should have done 5 swing rounds or allowed more recovery time between rounds.

I’ve always been a grunter. I believe you either are or are not. Some people open their mouth when exerting themselves, like Pocket Hercules, an Olympic weightlifting legend.



Mag, I’ll get to work.

[Michael]

Good job on the first try at it!

[Michael]

When I do swings, , my mouth is closed. If I breathe in and out of my nose I rarely get out of breath. There are times when I may breathe out with my mouth but I find it more natural for me to breathe out my nose.

[pierinifitness]

Monday morning quarterback report - my hamstrings have early DOMS and my spinal erector muscles feel worked. Will be giving them a rest today.

The KB had a “mind of its own” when doing the double KB swings. Even though their paths are similar but in different lanes, there’s subtle horizontal sway in the swing path not experienced with a single KB swing. That adds to the challenge. Additionally, I did this on slightly uneven terrain in my “backyard” spread on a small rock terrain and this added to the challenge.

Not sure what I’ll do today but a good walk sounds about right at the moment.

[mr potatohead]

When I do double swings with DB's or my jugs of rocks, I hold them to the sides, not swung between my legs, and I don't do it the same way as I swing a single between my legs. One of my favorite moves with double weights is to squat slightly and then as the weights begin to move forward from the rear, drop into the squat a bit to make my hands do a kind of scooping up motion until I have returned to the higher squat position at the end of the forward swing. Maybe I'd call it a kind of "Ping Shui" dip, but with weights in my hands and dipping on every swing instead of every fourth swing like normal Ping Shui. Don't know if this makes sense. Let me know if you're interested and I'll try to explain it better.

[pierinifitness]

Nov 24, 2020 18:11:17 GMT mr potatohead said:

When I do double swings with DB's or my jugs of rocks, I hold them to the sides, not swung between my legs, and I don't do it the same way as I swing a single between my legs. One of my favorite moves with double weights is to squat slightly and then as the weights begin to move forward from the rear, drop into the squat a bit to make my hands do a kind of scooping up motion until I have returned to the higher squat position at the end of the forward swing. Maybe I'd call it a kind of "Ping Shui" dip, but with weights in my hands and dipping on every swing instead of every fourth swing like normal Ping Shui. Don't know if this makes sense. Let me know if you're interested and I'll try to explain it better.

Is this what you’re describing?