First off, I’m continuing to still run the poll about “what do you want to see” on this site, and while there’s definitely a pattern emerging, its still important to get as much data as possible! So if you haven’t already, please click here and go vote. As much as I want to comment on the “pattern emerging” I don’t want to accidentally sway opinions.
Anyway, as promised no, the “dead sandwich” isn’t some kind of low-carb/paleo tirade/rant, it’s a workout that begins and ends with “dead swings” which also have other names, but I was a goth kid so “dead” it is. LOL. The reason for this name is that the kettlebell swing comes to a dead stop between every swing, you have to start from zero every time, no coasting on momentum here, folks. It’s also a great excuse to practice generating power on your backswing. Dead swings will let you know in short order what’s wrong with a crummy swing too, and may send you howling and screaming for the nearest RKC instructor to help you ASAP. Dead swings are also a great way to get more bang for your buck when you only have access to kettlebells that are lighter than you’d prefer. Going heavy with dead swings is a humbling, obnoxious, but wonderful thing to do too. Below is an old video of me doing dead swings with a 106lb “Beast” kettlebell at RKC Team Leader Laurel Blackburn’s awesome gym in Tallahassee. Rumor has it we’re going to hang out again soon, so more very fun videos should be on the way.
The Workout:
For small group, we warmed up with some favorite joint mobility exercises, then I put out a selection of moderate sized kettlebells in a seemingly random order: 24kg, 14kg, 28kg, 16kg, 12kg and issued the challenge of 10 swings with each kettlebell, but to make the swing “look” the same regardless of the weight. This is a fun challenge as it really requires you to both generate a good bit of power, but also to keep things under control when you might find yourself wanting to put the smaller kettlebells into orbit.
After completing the dead swings, it was time for alternating 1 arm swings (regular style) – we did 5 rounds of 45 seconds of alternating 1 arm swings and 15 seconds rest. Everyone chose an appropriate kettlebell for their level, though there was some trading around towards the later rounds. Generally speaking, the RKC kettlebell snatch test weight is a good rule of thumb for intermediate/advanced people. Don’t be afraid to go light with this, form is what matters most. It was fun to see people go back to regular swings after the dead swings and make some obvious mental connections. I like to “see the learning happen” 🙂
Following that and a short water break we rotated through 5 rounds of the following circuit (those little ab wheels are cheap, get one for all your friends):
- 30 seconds ab wheel roll outs from the knees, using great form
- 15 seconds rest/transition
- 30 seconds 2 hand kettlebell swings (I went heavier on these)
- 15 seconds rest/transition
- 30 seconds Russian twist (kettlebell of your choice)
- 2-3 pump stretches
Finally it was time for “a little walk” (50 yards):
- Five kettlebell cleans on the right side, then on the last clean, keep the kettlebell in the rack position and walk 50 yards. Switch hands for 5 cleans on the left side and a walk back.
- Five kettlebell snatches on the right side, on the last one, keep the kettlebell overhead and walk out 50 yards. Switch hands for 5 snatches on the left side, and keep it up for the walk back.
- Five suitcase deadlifts on the right side, keeping it in hand to walk out 50 yards, five suitcase deadlifts on the left side, then walk back.
We finished up the workout with 10 dead swings with 3 different kettlebells of our choice, then some favorite joint mobility moves.
Here’s some delicious fully custom local all organic options for post workout snacking (or breakfast or whenever) from a cool new company called Raaw Macaw! I did a fully custom order from them recently, here’s what it all looks like:
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