I Go, You Go, We All Go Kettlebell Swing Crazy: A Partner Workout

This was a whole lot of fun.   I did this workout with a friend who had been out of the “swing of things” (haha) for a couple weeks.   As you’ll notice there are a few swing variations that sometimes we use to help “correct” the kettlebell swing form.  In the case of this particular workout, they were chosen mainly for fun, but also to remind my friend about a few particulars.  The importance of a good hike is of course stressed with the start-stop swings, and 1 arm swings switching at the top of every swings will teach you VERY quickly to keep your shoulders square and not twist.   If you do twist, you can’t reach the kettlebell!

For some fun and variety, I mixed in some advanced abdominal exercises.   I was pleased to note that the Hollow Rock was covered in the “Extras” section of the brand new Hardstyle Abs DVD (watched it last night in fact – “official” review forthcoming!).   The ab circuit portion of the workout below can be changed up depending on the ability and skill of you and your partner.   For example, you don’t necessarily have to do the rocking portion of the hollow rock – you can use the time to practice a good solid hollow position instead.  Likewise with the “evil wheel” which is very intense and requires some skill – if you’re not ready for it yet, no biggie, choose to practice a few power-breathing crunches (great demo on the Kettlebell Goddess DVD) or another favorite but intense abdominal focused drill.

Likewise, this workout can work for people who are at different strength, skill, and fitness levels – have a variety of kettlebells available.  We went on the slightly heavy side (for us) having the “default” kettlebell be 16kg.   For the start-stop swings I had 20kg, and 24kg also available for us.   I used the 16kg for the 1 arm swings, and Russian Twist, and the 24kg for the start-stop swings.

Here’s what we did:

We started with our favorite joint mobility exercises, 10 easy (but strict to form) kettlebell deadlifts, and 10 kettlebell swings.

5 rounds of 5 “I go, you go” start-stop swings*.   While I’m doing my 5 kettlebell swings, my partner is resting (but still moving around, fast n loose style… RIGHT, Comrade?!)

Next the little ab fun portion… we did three rounds of:

• 30 seconds – Hollow Position practice or Hollow Rock
• 15 seconds transition
• 30 seconds – “Evil Wheel” rollouts (from knees, pad them well…)
• 15 seconds transition
• 3 Pump Stretches
• 10 Heavy kettlebell swings

The last portion was a “no twist” then twist combo designed to remind!

4 rounds of:

• 20 seconds 1 arm kettlebell swings, switching hands at the top of each swing
• 10 seconds transition
• 20 seconds Russian Twist with kettlebell
• 10 seconds transition

After our joint mobility cool down, I demonstrated some of the Primal Move items from this weekend – and amusingly enough, both of us left sweat prints on the ground.   Mine looked like a beta fish!!!

This is just here for a laugh… and because we need to go tire flipping with small group again soon…

“OK, we will have to work quickly, before any of those bossy adults catch on… but see, this tire is nailed on there, if we can get these free, we can start flipping them…. I saw it on TV, we will be the most ripped todders ever.  I can do this, I got my little blue Chucks on today and everything!”

*Start-stop swings or “dead swings” are like regular kettlebell swings except that you re-hike from the ground for every swing.   As always, form is PARAMOUNT.  This is a great drill to really help you root into the ground and understand the importance of a good strong hike – a bad hike makes a bad swing after all.