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Swing Flip & Squat

Swing flip & Squat

Combining a swing, a little juggling and learning to absorb energy, this little exercise will work everything to the max!! About the only thing it doesn't hit are the shoulders and upper back. Done correctly and for time you will be gasping for air after 2 minutes of continuous non-stop movement. What is it?? The two handed swing-flip & catch-squat.

If you are using AOS: Providence you know this one, it is round 8 of 15 and it is brutal. For those of you that aren't familiar with it here's an attempt at written instruction.

Start with a two-handed swing and as the bell is coming up to chest height bend the elbows and drop the wrists a tad and allow the bell to rotate so the handle is 180° or so away from you. The bell should hang for a split second and will come into you hands. Do NOT pull the bell towards you or swing it too high or you risk it coming into your face (I hope your dental insurance is paid up!!!)

Catch the bell with both hands, the thumbs under the bell facing towards you, heel of the hands touching and the fingers up and wrapped around the sides of the bell.

As you catch it, sink into a squat bringing the elbows towards the ribs so the body is absorbing the force.

As soon as you hit rock bottom (or a close as you can with good form) explode up driving from the heels, straighten the legs and back and return to a standing position.

As you reach the standing position, gently rotate the bell so the handle comes to you from underneath. It should be fairly easy to catch the handle. Remember that you probably only have 3 fingers of each hand inside the handle when you do 2-handed swings and that is what you want here. Many people try to force all the fingers into the handle and for most people the 8 fingers won't fit.

As you catch the handle the bell will want to fall. Let it go back between your legs as you would with a regular swing. At the back of the swing do it again.

Repeat for 2 minutes. If you can do it and aren't sucking wind, the bell is too light.

One thing to keep in mind: DO NOT STOP. This should be a continuous fluid movement from the swing into the catch and squat, driving back up out of the hole and back into the swing. No pauses anywhere. In addition it should be done quickly but make sure you keep good form.

This lift not only works the cardio-vascular system, it hits the glutes, hamstrings, quads and abs directly. The heavier you go the harder it will hit you.

One more point; if you miss GET OUT OF THE WAY! As Jeff Martone says "Fast feet are happy feet". Don't rescue a bad lift or you may get hurt. Floors can be fixed, feet not so much and who wants to go to the dentist?

Enjoy!!

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