Without proper form, a kettle bell swing workout may cause more harm than good. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout.
To initiate the forward swing, push your hips up in a forceful motion. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength.
An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning. Researchers from the University of North Texas performed a study to verify this.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan. In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts.
Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including: Your body weight: Heavier people typically burn more calories.
Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories. Your gender : Men tend to have higher metabolism levels compared to women.
Your lean body mass : If you have more muscles, you’ll likely burn more calories. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4).
Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck. To answer that question, you need to consider physical activity recommendations by reputable organizations.
This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training. This gives you at least one rest day for your muscles to recover and avoid injuries.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! While I was never exactly shredded, I was making good progress on the big lifts and felt comfortable taking off my shirt in public.
I was still eating like a person with an active lifestyle, but the most movement I was getting was walking from my bed to the couch. That, coupled with the new existential threats of daily existence under the pandemic, meant I was eating a lot of takes out, and food became a distraction from the casual terror of everyday life.
Dan John's 10,000 Kettle bell Swing Workout has earned a reputation as a simple, brutal fitness challenge. The swings are supplemented with squats, presses, or dips for four of the weekly training sessions.
John claims that people who have taken on the challenge dropped fat while adding muscle, saw noticeable improvements in posture and body composition, and made significant gains in overall strength. I wanted a program that didn't require regular gym access while still offering big results to combat my pandemic pounds and general malaise.
By the time the challenge was finished four weeks later, I had dropped nearly all the pandemic weight and a quarter of my body fat. Week 1 of the 10,000 Kettle bell Swing Challenge There are thousands of trainers on the internet insisting their programs are the absolute best way for people to lose weight.
You need to expel more energy than you're putting in (this is called a caloric deficit). That can happen through careful focus on diet, exercise, or most effectively, some combination of the two.
To keep me accountable and make sure I actually finished the 10,000 swings, I asked longtime friend and collaborator Diego Lopez, a comedian and model in Brooklyn, to complete the challenge with me. During the pandemic that's meant coaching clients through Zoom and training sessions in the park.
For people looking to improve their fitness with minimal equipment, Lopez has been a strong advocate for kettle bells. “The kettle bell swing is a phenomenal pattern to strengthen the upright human being,” said Lopez.
The first day of training Lopez completed his 500 swings with a 70-pound bell, but struggled with his grip. The first day of swings (I used a 54-pound bell, as prescribed in John's workout design) and presses took me 38 minutes to complete.
By the end of the last set I looked like I’d just stepped out of the shower and every part of my body felt sore. One of the hardest things about hitting 500 reps in a workout was maintaining good form.
I'd slam back a fourth park drink because they were far cheaper than what I'd pay in a bar. Logging the calories and doing more or less the same workout each day wasn’t sexy, but it did give me a sense of control.
With the beauty of hindsight I can understand what a success dropping three pounds in a week is, but it didn't feel that way at the time. These feelings had more to do with the fact that a big assignment was ramping up at my day job than anything to do with diet or kettlebellswings.
I had a huge project due that required late nights and multiple meetings. The shame of explaining that I'd quit or missed a workout seemed worse than actually doing the swings.
Getting a decent workout in at under half an hour was incredibly satisfying, even if I continued to look like Swamp Thing after I was finished. He cut his record for completing 500 swings to an impressive 17 minutes, and dropped 10 pounds without tweaking his diet.
My buddy, Diego Lopez, showing off his results from the program. I dropped 16 pounds in four weeks, going from 210 to 194. While the 10,000 swing kettle bell challenge didn't leave me with visible abs or a superhero body, it did leave me in a significantly better body composition than when I started, which serves as proof of concept for Dan John's program.
I kept hoping to come up with some kind of life changing revelation when I discussed the challenge with friends, but nothing profound came to mind. If you make a plan, put in hard work, and remain consistent, you'll get results.
So really, I think the challenge shows that you don't need a gym or personal trainer to get noticeable results from your workouts. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
In this article, you will find the factors which will influence how many swings you should do, guidance on how to form fitness goals and finally some templates with advice on what to pick. Based on your level you will do somewhere between 100 – 500 swings with a very high probability of coming in at the low end of 10×10 sets which is plenty.
The question of how many kettle bell swings you should do lacks context as it depends on who you are and where you want to go in your fitness journey. Based on this you can decide on the number of swings to make you grow and reach your goals.
If you are majorly interested in performance, specifically strength performance, the swing is a good tool to improve your hip hinge to address the dead lift lockout or develop more explosiveness on the second pull for the Olympic lifts. If absolute strength in the midsection is your main challenge you might be better off with good mornings or hip thrusts using a barbell.
You will see that the kettle bell front squat is easier on your wrists but a lot harder on the legs. In terms of health, it is good advice to stick close with what your physiotherapist says on exercise and how much load you can take.
If you are a bit advanced in age and want to do kettle bells to stay fit apply common sense that you might have to get used to the new movements longer than 30 years ago. Generally, the younger you are the quicker you grow, adapt and recover from and to different types of stress.
When picking your amount of swings keeps this in mind in correlation with all other factors to stay injury free and have fun with kettle bells. If you are chronically ill, especially when it comes to matters of the heart and lung, be mindful about the all-out sets for time.
If you have problems with your knees the kettle bell swing can be an excellent alternative to the squat as you do not go below parallel. If you have shoulder issues stay away from the American swing which brings the weight overhead.
Even if two people have the same age, height, weight and medical record it does not necessarily mean that they have the same fitness level. Some people are apt at picking up movement patterns while others are better at grinding through lifting a heavy load.
If your diet was always on spot and you avoided alcohol most of your life it is easier to condition your body than one which has been treated like a trash can. For this, the three areas outlined for you in this post of performance, health and weight loss are usually too broad.
You are more likely to achieve your goal by making it SMART, which means specific, measurable, attainable, realistic and time-bound. This is important to me as I will look at these pictures my entire life and I want to show my old friends from school that I made something out of myself.
To further support this goal I will exercise three times a week to build muscle mass doing 100 swings and ten Turkish get-ups with 16 kg. The kettle bell is one tool you can use and include in your plan while there are other options like dumbbells, barbells, runs and rowing machines which can get you where you want to be.
The process of planning includes looking at these and find the optimum way for you personally to reach the goal. The more aggressive the goal is the more detailed the plan has to be successful as your margin for error shrinks.
So if you want to lose 10 kg in a week you better plan all the meals, calorie intake and gym sessions in advance to have the slightest chance of getting there. If however, you want to lose the same amount of weight in half a year, the plan does not need to be as airtight and you can focus more on monthly or quarterly milestones than daily activities.
I do 100 swings and 10 Turkish get-ups a day to support my goals of a 200 kg back squat and 230 kg dead lift. When you start out you might want to increase weight on a monthly basis until progress slows down to quarterly and half-yearly.
Be aware that this is an approach which should only be done by individuals who are already a lot fitter than the average population, while the 100 swing routine can be done by anyone who does not have any major health issues to consider. Women usually should pick somewhere between 8 kg to 16 kg while men will start with 12 kg to 24 kg depending on fitness level, age, weight, and goals.
Women tend to underestimate themselves when picking their first kettle bell, well men have a tendency to overestimate what they can use. If you are already a beast and squat 200 kg+ for repetitions, be my guest and pick the heaviest load you can find and do 500 a day.
Swing This Kettle bell has been in business since 2009 and we've tested nearly everything and are no stranger to high reps, since we coach and teach kettle bell sport lifting. Pat Flynn likes to recommend 300 kettlebellswings a day spread out in chunks.
Every day for thirty days, this is 9000 swings in a month and using a 24 kg kettle bell for a guy. To make changes in this once you've hit a goal will be a little too much volume with heavier weights.
Seems a little too repetitious to me adding that on top of your existing training program. Tim Ferris's advocated 75 kettlebellswings 2x per week in the 4-Hour Body and stated he achieved his leanest physique to date.
Let's be more clear that there was lots of other variables especially better nutrition and stress relief techniques that helped that to happen. It is meant to be a mass and strength builder especially on the limiting factors of your Strength endurance such as forearm and finger flexors for grip and glutes and hamstrings for the dead lift.
It still goes around that kettle bells are mostly for cardio, and I'll agree because not many people are using heavy enough ones!! I started for a week and made it 30 days no matter what my first time.
You can use them when doing lunges, squats, crunches, and other moves that work your core muscles. Working out with kettle bells not only improves your core strength, but also tones 600 other muscles in your arms, legs, glutes, and back.
It is the perfect workout for those having trouble fitting exercise in to their daily schedule. And since kettle bell training works most of the major muscles in the body, it is important to give recovery attention and avoid over training.
In order for your body to recover from a workout quicker, you need to feed yourself with the correct nutrition and the right supplement stack. The amount of exercise you should do per week depends on how quickly you recover from each workout.
You could exercise every day, given that it comprise easy movements and light resistance. This is the average maximum number of times your heart should beat per minute during exercise.
Low intensity exercises are good for weight loss and cardiovascular conditioning. At this state, your body will be burning fat, pumping blood, and using up your energy at a steady rate, but not so much that you’ll be exhausted.
Once you are working out at 70% of your max heart rate, your body starts to feel it. This is not the preferable level for everyday workouts and should be performed 3-5 times a week.
Between 85% and 95% of your max heart rate is the sweet spot for weight loss. It burns large amounts of energy in a short period of time.
Exercise will usually last no longer than 20 minutes, with plenty of rest in between the bursts of high-intensity intervals and done every two or three days. Alternating different kettle bell weights will also give your body a chance to recover.
If you choose a kettle bell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries. The American Council on Exercise also suggests alternating the number of reps and sets at each workout.
Rather than aiming to do rounds of this workout, it is more important to concentrate on proper form. Fagin suggests aiming for 5 to 7 rounds, though it’s always best to concentrate on proper form over speed.
Kettle bells are strength training tools, hence It is advisable to start your workout with a fitness trainer to ensure you are following proper safety techniques. While it’s working on melting fat and sculpting muscles, you will also develop mental toughness that you were not aware was even possible.
Here are some reasons why you should make kettle bell training part of your workout routine: It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism.
It also strengthens the tendons and ligaments, making the joints tougher and thus less susceptible to injuries. In every workout, it focuses on movements (not muscles), whole body training, and strength.
Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session. As with any type of workout, the number of calories you burn depends on many factors.
In a study by the American Council on Exercise, 10 of their volunteer subjects burned at least 20.2 calories per minute in an intense kettle bell workout. The reason behind this is when you work out intensely, your muscles get fatigued more quickly, making you more susceptible to injuries.
In general, the safe rate of weight loss in any workout is about 1 to 2 pounds per week. Working out for roughly three hours a week would make you lose half a pound.
With that said, how quickly you lose weight will depend on the frequency and intensity of your kettle bell workout routine. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know. Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass, limbering the hamstrings, and strengthening the low back.
Instead, chunk it down into sets of ten, twenty, or maybe even fifty, and work them sporadically throughout the waking hours. If I may venture an idea, do simply leave your kettle bell in a highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you.
For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing. I said the program is 300 kettlebellswings a day, and that premise, I believe, is plain enough to avoid any further elaborations.
This 300 swings a day protocol is simply a splash of hot sauce, which can decorate nearly any dish and do it one better. Sub max weight, sub max sets of swings, always followed by a low rep set of 4 predetermined exercises you can choose between.
This challenge is not for beginners who have only been training with kettle bells for a short while, this challenge is for those who already have kettle bell swing experience, and can do high volume swings without getting injured. I’m not going to be a smart ass and tell you how to perform a hip hinge, how not to use the shoulders etc.
If you need this information, then stop now, as you should not be doing this challenge, but rather seek out a local kettle bell coach, take an online kettle bell swing course, or read these books and come back here in a couple of months. If you’re not sure if your technique is up for the challenge, post a short video of you performing the kettle bell swing in our kettle bell forum, and ask for feedback, mention that you’re thinking of entering the 28 DayKettlebell Swing Challenge.
Don’t miss the Frequently Asked Questions at the bottom of this page. In this challenge you will be performing as many swings as possible in each set, but you’ll be stopping before complete fatigue (sub max) or muscle failure sets in, in other words, if you can do 70 repetitions without stopping but then be completely worn out, don’t go there, perform only 55 or 60 repetitions at a time instead.
As you progress through the challenge, you’ll notice your sets will become longer. The weight should be heavy but sub max, and adjusted to your capabilities.
You can choose not to do the shoulder press as one of the exercises after a set of swings, and just do the push-ups, and front squats. Choose wisely, as going up after you started is not allowed, you’ll need to restart the challenge to go up.
You can choose a different exercise from the list anytime, but have to use the same weight as you’re swinging. We don’t want you just working the posterior chain muscles for 28 days, the above choice of exercises really turns this into a full-body workout.
Rest as much as required between sets, you can choose to work out for an hour a day, or you can split it up into 4 times 15 minutes, you can even choose to do 2 hours straight, the duration and rest is up to you… be smart, this is a 28-day challenge. The important thing is to give it appropriate rest, and nutrition to recover.
If you wake up feeling extremely sore, give it another day, or more. Stretch the shoulders, hamstrings, pecs, forearms, glutes, quads etc.
Commit now, and post on your social profile that you’ve taken on this slightly mad but exciting challenge. And then let the community know by posting “I’m taking on The 28 DayKettlebell Swing Challenge #28daykettlebellswingchallenge ” tag @ Caveman training on Facebook, or @realcavemantraining on Instagram.
Also, use the comments to make note on the things you discovered you need to work on. If you want a PDF with all details for the challenge that you can print and used to keep track, post on our Facebook and I’ll send you a copy.
“But a 16kilo kettle bell is heavy for me when doing high volume reps”, well, don’t worry about it, there will always be people going “OMG! This is your challenge, if you swing that thing 100 times today, 200 times tomorrow, and only reach a total of 5,000 reps at the end, that’s still 5,000 reps more than you would have done, had you not joined the challenge.
Or challenge your friends, set a number within your group. A: Let’s put it this way, there is already a 10,000 kettle bell swing challenge.
A: As long as there are one or two options available for you to choose from after a set of swings, that should be fine. A: If you made an incorrect choice of weight and want to go up, yes, but restart the 28 days.
A: 1# to make the challenge harder; 2# to work the anterior chain muscles; 3# the screw press is such a golden oldie, it needs to be revived, I want to see this exercise make its return to the gym; 4# so you don’t get bored; 5# if you can’t do high volume sets you’ll be doing a lot of additional exercises. A: Yes, as long as you use what is prescribed it’s all good on how you program and complete the challenge.
Anna did 14,001 reps in total, 280,020 kilos moved with a 20 kg kettle bell. A: Yes, I can help if you seriously don’t have money, no problem at all, contact me and let's chat.
The kettle bell swing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system. Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1).
This means that a 20-minute kettle bell workout could burn up to 400 calories. The participants would use a 16 kg (35lbs) kettle bell to complete the workout.
They were told to go at their own pace and take as much rest as they needed. The subjects completed an average of 265 swings in the 12-minute workout.
Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2). Now, I understand that 160 calories aren’t anything to write home about.
The heavier you are, the more calories you will burn (assuming all other variables are equal). Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal).
The subjects completed an average of 22 swings per minute. It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study.
But that doesn’t mean everyone will only burn 160 calories in 12-minutes, like in this study. There are too many variables that determine how many calories a person could burn for any given activity.
Age Weight Gender Activity level Your lean body mass (more LBM equals more calories burned) Your metabolic rate Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest.
Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps. The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity.
Aerobic capacity is the ability of your body to transport and use the oxygen you breathe. If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity.
Your heart and lungs will curse the day you were born, but you’ll improve your aerobic capacity. A lot of people use their arms too much to perform the swing.
Kettle bell swing workout # 2 Kettlebellswings from hell The last time I completed this challenge, I lost 8 pounds in the first seven days.
The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds. If you are feeling brave, you can perform this workout a few more times.
Just make sure you rest an adequate amount of time between workouts. The kettle bell swing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories.
They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home. You can buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart.
If you are unsure of which brand to buy, We own two CAP kettle bells. I have done multiple 10,000 kettlebellswings challenges, and these kettle bells have withstood all the abuse.
If you are looking to make your glutes firmer and stronger, check out our two moves for a stronger butt, where you’ll find two workouts that can be performed at home and without any equipment! But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.
Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable. Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”. This post will reveal the main kettle bell swing benefits and how to do them correctly.
It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits. These muscles are crucial for better posture, as well as improved sports performance.
Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles. Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise.
Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting. Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity.
Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise. But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks.
Hold your kettle bell in front of your hips with an overhand grip. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn. However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height.
They involve a more extensive range of motion, which could make them more demanding. Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify.
However, raising the weight so high will increase stress on the lower back, which could lead to injury. The increased range of movement also means you won’t be able to lift as much weight.
But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers. As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help. Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts.
Today was “hard Saturday”:(1,2,3,4) x 5 ladders with the 24 kg, alternated with (1,2,2,2) chin-ups in between presses. Then threw the dice and got 10, so I thought to benchmark myself for the first time to see where I stand as I've never really kept track of conditioning parameters and still consider myself a beginner.
The reason why I'm posting is the following question: would it be better to swing single-handed in future? My goal is the 200 snatches with the 24 at some point (will take me a while, I'm sure, but I'm patient), but I want to be smart about it and not force it.
One concern is keeping my hands “clean” and callus free, which is why I've limited myself to doing high-pulls on Easy Monday. On Thursday variety day I did 5×5 cleans with the 32 kg for the first time and it led to a callus on my right hand that tore during the session today.
Thanks for the feedback, appreciated. Think I will practice the snatch more with the 16 kg on the Monday and focus on technique, and the other suggestions seem very good too. Tamer, good to have those numbers as a reference, they make sense.
Tracy Ranking has a lot of creative ideas for mixing up one and two hand swings within sets and workouts to get a high volume in a given time. If you read through her blog, you can pick up a lot of great ideas.
The SAS way of only going up to 10 crisp reps then rest is quite different, but I think these longer grinds have their benefits too as I feel more conditioned than ever. I am also about a month into Top and I have been shooting for around 200 reps one handed for the heavy days.
I am doing the same cut off on the medium days but aiming for a slower pace. There is a point as you approach 40 seconds work per minute that it gets really tough as your rest is so little.
My only takeaway from this is the inspiration and courage to do this myself. Even if your swing numbers are a fraction of some SFG Gods around here, they're yours. I'm not as impressed with the absolute number as I am with the tenacity and hard work that it must have taken to get there.
Gives me--a fellow mortal--cause to hope and I'm looking forward to a little “bragging” a year from now, myself. Today I decided to drop the reps to 20 per minute, for a solid 200 in total, explosive and hard style.
10min straight of double KB swings seems like a super hard road....but good luck! Last weekend I got 100 24 kg snatches in 4:20min and I just put the bell down once for ~15-20sec while being tested by someone counting reps.
Mike agree, doubles 10×10 would be good and an interesting variation. I was quite proficient in SAS with the 40 kg but never went up to the Beast as I decided buying another 24 kg for my first double KB work would be a better investment as pressing has always been my weakness.
I looked at the Shock & Awe protocol and, like with Geoff's own complexes, it looks great, but technically I'm not at this level and I would need to be trained and assessed a bit more by an SFG. Plus snatching is problematic as the ceiling in my “homemade gym man cave” is too low...
On the topic of snatching, it's a weakness on my part as I have never done them much, but my idea is to build strength endurance “the safe way” with heavy swings, and I might just do the 5-min snatch test at the end of all this too to see where I stand in that regard. I definitely hit the Simple Goal but not a lot further other than adding in a couple 40 kg TGU reps and infrequently some 40 kg 1-hand swings.
But the 32 kg swings were “money” in helping prep for my 5min snatch test. I definitely needed to introduce snatches into my prep to get that groove and condition my body further.
I was super sure in my biceps a few times when I added snatches in. I actually had not snatched in ~1 year+ when I did that test but had been on SAS for ~6 months with one break to cycle Shock & Awe through. And more WTH...even though I was not training much Cap at all, I got a PR on my right hand Cap with the 36 kg.
Last time I got 36 kg was only on my left and Pavel was watching in San Jose at 2012 ROC... I did not try the 40 that weekend unfortunately. My right shoulder at that time was healing from a surgery in 2011 to repair a torn labrum.