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  1. #1
    kiddjoe is offline Junior Member
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    Default ETK/Rite of Passage Swings

    OK, this is probably a dumb question, but when doing the Swings in the Rite of Passage workouts, are they supposed to be 2-arm swings or 1-arm swings?

    Thanks!
    Last edited by kiddjoe; 08-03-2011 at 09:12 AM. Reason: spelling

  2. #2
    BChase is offline Senior Member
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    Start with 2 arm, get the form perfect, work up to heavy weight and then if you want to 1 hand. Both are great.

  3. #3
    JasonP is offline Junior Member
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    I switch back and forth day by day, going up in weight for two-handed, then switching to one-handed when I'm ready for the new weight. If the first part of ROP smokes my arms/shoulders, I go with two-handed for that day. Both seem to get my heart rate up and put me in a pool of sweat, but I always prefer to do one-handed once I've moved up in weight.

  4. #4
    KB/KM is offline Senior Member
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    It is encouraged to move toward single arm swings as soon as comfortable. Once you are good with the 2 arm and hold proper hip hinge the single arm is easy. Mix back and forth between single arm and double arm as the both are important.
    Aaron Pierson RKC / FMS
    www.fundamentalstrengthllc.com

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  5. #5
    shmathews is offline Senior Member
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    Quote Originally Posted by kiddjoe View Post
    OK, this is probably a dumb question, but when doing the Swings in the Rite of Passage workouts, are they supposed to be 2-arm swings or 1-arm swings?

    Thanks!
    I echo what everyone else said here- start with 2 hands, get your technique, then do whatever you like. When I did the PM I grew quite attached to the hand to hand, or DARC swing.
    Shmathews

    "Remember too, that I seek neither your approval nor to influence you towards my way of thinking."-- Bruce Lee, Liberate Yourself from Classical Karate

  6. #6
    aussieluke is offline Senior Member
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    I've been mixing and matching the following workouts depending on how I feel on the day, and how I want to feel afterwards!...

    Two-handed, 20 reps on the minute for 12 minutes
    Two-handed, 15s/15s, 10 reps each set, for 24 sets (12 mins)
    Two-handed, 10 sets of 20, no timer
    Two-handed, no counting, just swinging to a comfortable stop, for 12 minutes

    One-handed, 10R/10L, 10 sets
    One-handed, 10R/10L/10R/10L/5R/5L (50 reps), four sets (ouch)
    One-handed, not counting, to a comfortable stop

    Mixed, 5R/5L/10 two-handed
    and what I believe Tracy Rifkiend calls 'the roundabout'?...
    1 right, 1 transfer, 1 two-handed, 1 transfer, 1 left, 1 transfer ...and so on for however long

    inbetween sets I walk around the house/do jumping jacks/shadow box/face the wall squats/pushups/jog on the spot/whatever

    Perhaps we could compile a sticky, favourite PM swings ideas thread??

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