T Nation

New Bedroom Swinger

Hi, i got tired from gym visits so i am a 56 model training in a tiny bedroom up in some snow town. In some months balcony/park training will be welcome. After a few months of enjoying my new indoor bike i realized that KB swings might somewhat replace the lowerback apparatus i so liked at the gym and help me to be balanced(i think it is called hyper extension but i write in my log spine erector even though the main work is lower).

So with a tiny place and budget i bought dumbells(screw on style) and started swinging yesterday. Obviously the first month or 2 i plan to use light-medium load to improve my technique. I looked at videos here and on youtub and here are my questions.
What time should last 50 reps?
What time should last 75 reps?

This morning my “lighter load” was faster per rep and i have no clue if 1 technique was better than the other or if it is normal to slow a bit with higher load.
I have no phone, no cam and video tool so i will learn the old way by trial, errors and with a bit of luck some guidance wich has some value.
Thanks.
(I read the recent swing article and the 10K swing challenge some months back)

If you liked Dan’s 10,000 swing article, you should check out this one, too: http://www.T-Nation.com/free_online_article/most_recent/the_metabolic_swing&cr=

Has a more thorough intro to the swing.

As far as time goes, a good swing pace is 40 per minute. This assumes you are swinging to chest height (some go all the way overhead, I don’t like it and don’t recommend it).

Have fun with it. Swings have definitely helped my hamstrings, glutes, lower and upper back quite a bit.

[quote]booksbikesbeer wrote:
If you liked Dan’s 10,000 swing article, you should check out this one, too: http://www.T-Nation.com/free_online_article/most_recent/the_metabolic_swing&cr=

Has a more thorough intro to the swing.

As far as time goes, a good swing pace is 40 per minute. This assumes you are swinging to chest height (some go all the way overhead, I don’t like it and don’t recommend it).

Have fun with it. Swings have definitely helped my hamstrings, glutes, lower and upper back quite a bit.[/quote]

Thanks a lot. I need a good intro. My pace is a tad fast and i tought eye level was a good target. Overhead is impossible for me because with a dumbbell and a neutral grip it would not be a fluent mouvement.

You’re welcome.

Eye height will probably be OK for finishing if it feels fright to you. I like to top out just below my chin. I could easily go higher, but I find if I brace my lats and backs of my shoulders there, it really helps keep me in a groove and keep my whole posterior chain working properly.