Okay so I’ve been messing around with kettlebell swings for years but felt stuck. Then I heard about these new fast-strength methods popping up everywhere. Grabbed my 24kg bell last Tuesday thinking “let’s try this new rhythm everyone’s talking about”.
The Warm-Up Disaster
Started with the new dynamic warm-up from Pavel’s crew. Did hip circles like a hula dancer then tried those leopard crawls. Felt ridiculous crawling around my garage – neighbor probably thought I lost it. Shoulders started burning after like 10 seconds. Note to self: don’t skip coffee before leopard crawling.
The Real Meat
Followed this pyramid thing everyone’s raving about:
- Set 1: 10 swings feeling it out
- Set 2: 15 swings sweating already
- Set 3: 20 swings where things got real
- Bonus death set: AMRAP till my grip died
Hooked up my heart rate monitor – saw numbers I haven’t seen since that time I ran from bees. Breathing sounded like a broken accordion halfway through. Dropped the bell on set 3 from sweaty palms. Good thing garage floor’s concrete.
The Aftermath
Showered felt like lifting arms through pudding next morning. Lower back tingled – not pain just “hey remember me?” feeling. Funny thing though… three days later went for deadlifts and smashed my PR like cheap china. Back still talking to me so guess form wasn’t total garbage.
Bottom line? New methods work but they’ll kick your ass sideways. Totally doing pyramid sets again tomorrow even if I can’t leopard crawl worth crap.
