While very heavy swings are certainly not recommended for beginners, intermediate to advancedmaniacs might want to consider the challenge. For one it can be both a serious ego check (at first) and a real ego builder (a little later). And ladies, do NOT shy away from heavy when you're ready... short sets of heavy swings make for some glorious glutes, and bring power to all your other lifts, sports, and life in general. The gluteus maximus is named that for a reason... might as well put it to work! :)
Tested this one with an advanced friend... it's actually the 2nd version and I like it the best so far. We had a couple of odd social type interruptions but overall it went very well (and it got rid of my headache).
Also, I have now seen in public doing swings with both the smallestand the largest that makes... hence the name of the workout, as we've nicknamed the micro- the "puppy" since the , 106lb is officially called the . This workout has a portion that is a really interesting brain-twister where you perform swings with a VERY light then a very heavy one... its one of those where you are learning something which is not always easily expressed in words, but that you can feel happen.
Here's another example of dowel hip hinges and how to program them into a swing workout
More notes about the hip hinge and swing fixins:
Ian Holmes on hand care and the soft tissues of the forearm: