Thanks! I’ll let you know how I get on. Tomorrow will be the first attempt with an actual KB. Has to be 10kg because that’s the only one I’ve got.
I need to get a 16kg for swings though, can definitely tell the 10 is not enough for double arm swings.
Sounds like you’re possibly still too low on carbs and electrolytes if you’re already cramping in the AM. That’s a deficiency surfacing if you’re cramping up the morning of the day after. You can try stretching more, but my money is in macro mix optimization and an electrolyte imbalance.
As far as placement of the bell, whatever is most comfortable. My larger bells are all round, so the balance is symmetrical. The lighter ones seem to have the flatter side, but I prefer the round side against my arm.
For the roll up, I find that I have to make it one powerful motion with absolutely no pause to my hand and full lockout. You don’t really stop on the elbow like is pictured. On that outside arm it’s using the start momentum to literally transfer that momentum upward. So if you don’t have your rear trap, delt, tri, elbow, forearm, wrist, hand moving fluidly, you’ll get a bit of discomfort.
For what it’s worth - remember that there are few points to bail on the TGU. Basically the point where you put your hand up with the weight on the ground and when you stand up with the weight in the air.
Be 100% deliberate in your movements. Eye on the bell the whole time.
Yep, sure don’t want to drip that thing on my head!!!
Just wanted to jump in and say this thread motivated me to try the S&S program. Have read the book and first bells are on the way.
Practicing has been a bit complicated, as when I try to do weightless TGUs my 18mo daughter grabs my knees and demands airplane rides or my 4yo son tries ordering me into downward dog (he has lately started doing yoga videos with me)! Will definitely have to restrict the actual workouts for when the kids aren’t around.
@tbronder Try the Toddler Get Up. While mine are long grown, I do those with my 2 year old grandson. Less structured, but quite exhausting.
Welcome to what is likely the most obscure thread on here in Sufferlandria at this time.
For sure no kiddos around. Mine leaves the pain cave when the heavies come out.
So, gang, I reached swing nirvana today…
Single hand swing hand switches 24kg to practice.
It is the most gloriously flowing feeling.
Nice going! I’m taking a day off today. Doing the full frontal tomorrow and noticed I was a bit sore today after yesterday.
Yesterday, I actually managed my first TGU. The 8kg felt light for some reason so I just went for it. Only did the GU part and not back down. Did 2 of them. Think I need to practice more though before I do more of these but it felt great to knock it out.
Really having too much fun in my man cave these days…
I’m interested to see what this does to your sprint. Mine are through the roof and my back doesn’t hurt on repeated high wattage sprint numbers anymore. Like at all.
I take a day off before my weekly hard race-like effort. So I think it was a good call not doing this the day before FF.
Keep practicing with the TGU. You’ll be amazed how fast that comes up.
I think getting down is easier than that initial roll onto the elbow and hand. But I’m still protecting my right shoulder from an injury about 7 weeks ago.
Oh, and I have now moved my home office into my pain cave. All of a sudden work is more tolerable, I’m getting more done, and managing to work out/train almost all day. Love it!
Yowsers
Don’t drop it!
Did double handed swings with it to feel the weight out first then did singles.
Have been doing single handed swings with switch at top all week with a 28 and this is heavier, but doable.
It’s the TGU that this thing will be a bear on, but I’ve been doing the 28 for 3 weeks now. It’ll take a few weeks to work this in.
If one of these bells drop it’ll bust the sub floor for sure. I don’t lift heavy bells if I’m not ready to go all-in beast mode.
I’ll be doing snatches outside too.
My FF was a bit of a mess unfortunately. Sprints were up but I don’t think I can attribute it to the bells just yet. Can’t find the previous numbers in the app but I guess it is about 50W increase if memory serves. Will keep you posted. That bell you posted is proper massive.
This is week 5 or 6 for me on S&S and I can just tell the power is up. I can see it in MAP and AC efforts. I keep bumping those up. FTP oddly enough seems the same or just slightly up.
We’ll see. I’ve got another test coming up in about 2-3 weeks I think.
Also, doing those 1 handed swings with that weight. Shoulders, back, everything just feels like it did the first time I did them. So it’s the right weight to grow into further.
@SirAlexanderLee - how long does your S&S workout take? I had no bike stuff today so just did some bell work. I warmed up for ~10 mins using 2 sets for the 3 routines he recommends. Then added some overhead presses with 2 hands before doing the swing. 100 later, I managed 4 x TGUs and then went back to first stage of TGU lifts again. Seemed to take me around 40 minutes to do all that. Finished off with 15mins of yoga. I did it all in my underpants so I didn’t film any of it 
On my iPhone they all look pretty small 
Hang on, I’ll check on a bigger screen … Jeepers!!!
(He jokes, trying to build up from a 12 …)
Depends on how heavy I’m going typically. I need longer breaks on the TGU with the heavier weight. Fastest has been 35. Longest has been about 55.
