“The outward man is the swinging door; the inner man is the still hinge. -Meister Eckhart Interesting quote, no? And certainly relevant to our exercise of choice — the swing. The kettlebell on the end of my arms is the swinging door, my hips are the still hinge. The “trick” to a good swing? Hinge…
My first ladder was a little rougher than I wanted. I’m finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.
With only 30 seconds rest between the rungs, you can really feel the effects of this whole body exercise. I can see where quick ladders with 2,4,6,8,10 reps would have you in killer condition in no time!
Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.
My first “explosive” heavy day was a real eye-opener. Double 32s will show you just what your made of. And I’m made of jello right now.
In order to maximize the double kettlebell training effect of the clean and jerk, I took Pavel’s advice and kept my rest periods to 30 seconds between rungs and 1 minute between ladders.
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