KB Swing

Training
1

Hi guys,

How can I add the kb swing in an 4-times a week lower/upper routine?
Have I to worry about the upper muscle involvment (especially the shoulder) on the day before I train upper body?

2

The answer to your question depends entirely upon - the purpose / goal for introducing KB work into your program.

What are you trying to gain / achieve by adding KB work?

3

My goals are strength and size… I want to add kb swing because I think it’s a useful exercise for hamstring and gluteus, maybe as a high-rep finisher at the end of the workout.

4

[quote]Jnatural wrote:
Have I to worry about the upper muscle involvment (especially the shoulder) on the day before I train upper body? [/quote]
Not much more than you’d have to worry about it from RDLs or pull-throughs as long as your form is solid and you’re using explosive hip drive to move the weight. If you’re doing a lower body-assisted front raise, then yes, you’ll have more upper body DOMS. Worst-case scenario, the first week or two will be a little rough but you’ll adapt.

Then treat it like any other “hip hinge”-type movement.

Understand that, with kettlebell swings, “high rep” can be several hundred reps in a set. So you need to know what you want to achieve and program them accordingly.

These articles talked a bit about the usefulness of swings for deadlift training:

(^ Makes the case for “Heavy Ass Ketttlebell Swings”)
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_dirty_dozen_12_tips_for_heavier_pulls

There have, obviously, been a ton of other articles about the move.

5

thank you… great answer!I have just read the first article, so heavy KB swing can also replaces deadlift? wow