Should You Do Kettlebell Swings? | Dan John
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- Опубликовано: 10 ноя 2022
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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I’ve been doing sets of two arm swings and Hindu pushups at the office daily
YES!!! There is no 1 exercise I think I have done before that gives so many benefits. And it’s basically the primary movement of all SF & Hardstyle Kettlebell systems. Everything in those schools of Kettlebell, and pretty much Kettlebells in general, build upon the mechanics of the Swing.
It can be a great movement.
I never exercised in my life before starting kettlebell. Now I’m in my 3. year. When I started the swing was the challenge, now it is the warmup. Still love it as a warmup, but the Dan John Armor is something else 😀
Keep it up. And thank you for sharing this.
My coach programs low rep swings for warmup sometimes, and high rep swings as a finisher all the time. Great way to add conditioning to finish the day.
My new book basically tells you to do this same thing, too.
i think you always want to be doing some type of hip hinge. it can be barbell deadlifts or kettelbell swings, but can also be back extensions, hex bar deadlifts, good mornings, one-leg romanian dumbbell deadlifts, or a wide variety of other exercises. people shouldn't only do one hip hinge exclusively for life. though it's they fine if they focus on some more than others.
Easy way to add swings is during the Delorme protocol workout, and deadlifts during easy strength. Makes for an easy way to make the switch between the two different exercises.
If you ever come to my gym, I have a number of programs that we do that...ES and swings. Some might be up at DJU
Hell of a way to start a video lol
So, I have a question (see what I did there?). Have you ever programmed the swing for conditioning?
Great insights!
Thank you.
I started doing the Bulgarian goat bends and goblet squat 10-1 routine, and I find it way more taxing than swings. My lower back muscles really take a hit.
I'm older, so once I feel some strain, I break. Right now I just go from 7-4, rest 4-1. Once I get 7-1 straight, then I'll increase until I get to 10-1.
My point is... it will really put a strain, in a good way, on your lower back.
I'm just so happy to read this...I wish most people would just do this.
@@DanJohnStrengthCoach I didn't see it coming (how hard could this be, really?), but wasn't too surprised because you did warn that it was quite taxing (in a good way).
Yessirree! I'm a believer.
I'm a disabled vet trying to get my life back on track. I've gained weight up to 305, had back surgery a year ago to rob part of a ruptured disc. I want to try to the kettlebell swings but I'm not sure of proper technique and worry if I do it wrong I'm going to get hurt more.
I grew up with two disabled vets (from Vietnam) in my house. Brave guys who were called horrible things for their service. It was tough watching my brothers go through this. So, I appreciate you asking. The BEST thing you can do is get a good coach. I would argue that you don't do much ballistic work for a long time, but you need a set of eyes on you.
@@DanJohnStrengthCoach thanks. Yeah it's a struggle to not beat myself down more because of where I am physically. I've always operated at a high level until I couldn't. Then the cycle of pain and mental stuff. Most days I'm impressed in still alive. There is a gym in this little town I live in. I think they do coaching, I'll look. Thanks for replying.
@@michaels2208 Bless you... My father was a military veteran of the Korean War, and all of my closest friends from highschool enlisted. I know of a man was disabled on the job of a dangerous machinery plant. His safety gear saved his life. He now walks with a walking stick/cane. His father and uncles were Marines so he has their work ethic. He was able to fight his way back to walking regularly and does so early in the morning with his athletic walking cane. He then does Kettlebell Swings. I've seen the swings completely transform him...
As a former Athlete trained in sports medicine who has had a ton of injuries, my opinion is, if you can stand and walk you can benefit from the use of the Kettlebell. I've done Dan's Swing Challenge twice (which may be overkill for most, and it caused me some pesky issues due to my inexperience and hard headedness). However, I experienced many positives that come from the Kettlebell Swing. I use a 16kg and a 20kg Rogue Competition Kettlebell for most of my workouts. I've got big hands and always had to wrap the pinkies into the sides of the handle anyway, so the competition kettlebell was fine for me. There are many other recommendations for equipment, but my point is it worked for me. I'm sure it will benefit you once you learn to do the move safely.
Lastly, I've never trained the hip hinge as a movement and did way too much too fast, while also transitioning to a job where I'm seated all day. I ended up with an excruciating Anterior Hip Impingement that I was able to remedy with banded hip mobility exercises after searching for solutions on RUclips... Luckily I had the background to know what to search for. I also incorporated some high rep bicep curls and tricep press downs to warm up my forearms and elbow joints before the long Kettlebell Swing Challenge workouts.
Whatever issues that may arise, the universe likely has a solution for it if you can figure out what the ailment is called and find a specialist. Best of luck to you. Your on the right track. Kettlebell training and barefoot/minimalist shoes are the two most transformative things I won't shut up about...
Read Dan’s article on loaded carries on t nation
There is no move I detest more than KB swings!😂 I prefer double KB swings. I made a t-handle with pipes which, over the last 6 years, gets used for a few sessions...per year!
Dan, I’ve got a question about KB swings: I‘ve seen oodles of videos on the swing, some instructional, some simply the “look what I can do” variety. In all of them, the swing will apex at various heights. My question to you is, how high should a person allow that little monster swing? Just wondering if there might be a benefit or danger to some of the higher swings I’ve seen. Thanks for your time and teachings.
I like it to go about sternum height. If you do a push-up position plank, that’s position I want you to be except for standing vertically.
@@DanJohnStrengthCoachThank you.
I've been taking your advice for years, would you ever consider going on JRE? I would love if more people outside of "in the know" S&C fans could benefit from your huge wealth of experience.
I honestly don't know what this means.
@@DanJohnStrengthCoach I think the general populace would benefit greatly from you being a guest on The Joe Rogan Experience or Huberman Labs Podcast. I know Pavel has been on Tim Ferris and Rogan previously, but your books and other writings should be required reading for anyone who takes health and fitness seriously. I could have elucidated this better in my first comment.
@@adamyates5896 I would be honored! Connect me, if you can.
@@DanJohnStrengthCoach I'll spam their inboxes!
Thank you. Hopefully I will also get on Oprah and the Johnny Carson show.
Dan, great video. You mentioned for females that 'after' deadlifting 125kg magic things happen ;-) What weight do you consider for men?
Well, 400 is magic for most, but even 315 is awesome...
@@DanJohnStrengthCoach Thank you, but I hope you mean lbs not kg otherwise I hide in shame ;-)
I am interesting in dj university exercise programs..i want to combine strength and fatloss but i need for health reasons to include ru nning..i have limited time i cant workout for 2 hours...i love your books and i believe there is something for my goals.will i be helped in dj platform?
Yes, especially the workout generator. Check it out.
More bang for your buck with swings.
More cardio, more explosive power
Done correctly, yes
Q: see that 106lb KB over there?
A: Yes
Pulls up s are better
My body hates deadlifts. I have really no one to love swings and hex bar deadlifts.
Dan "Stir the pot" John
Speak in the mic, can barely hear you
Is your volume up? I can hear Dan just fine.
I’d guess he’s got a really good sound guy who’s paying attention to peaks/pops. But I’ve got the volume all the way up and really strain to hear. Along with JDL’s comment above, I’d ask for more volume please.
@@utubepunk Me too. I don't know what the issue is...
Sounds more than fine to me.
I think it has something to do with max audio sound on the edit software not so much the mic,
I have mine completely turned all the way up and can barely hear myself, but as soon as an ad plays it blows out my ears lol.
The audio quality sounds perfect but I think max audio during the editing process is set a little low would be my guess