TW Swingers Club

[plasma]

anyone else here use light (3-5 lb.) weights in a series of swinging motions to build upper body strength? I do a series of 3 strict motions for ten minutes each (one day a week) and they burn and kill far more than body weight (which I do 6 days a week) or traditional free weights, (which I only use for wrists, jaw/neck when I have no training partner). Just wondering if there were any other "swingers" on this board and what they've built up to and what exact motions they use....:twisted:

looking to "swap" techniques and tips with other freaks.

[ab70]

Interesting... I was wondering about those myself... I am rehabing both shoulders one after surgery the other from overuse while resting the repaired one and started in a new therapy office last week. They pretty much had me doing swings with 5 lb weights in all plains (fwd, sideway, reaching out to the side) and then do pretty similar stuff with some sort of core stick combined with trunk rotation. another visit and I should be able to speak more to the routine:)

[mike53]

I use daily variations on this routine that I found compliments of Coach27 at ThisBoardRocks:

At Walmart you can buy 2 1/2 lb soft med balls that are about the size of a grapefruit. You can use a baseball or even a 2 1/2 lb plate. You can also use a 5lb plate. Sometimes I use a 1 lb ball called a "Gravity Grip"

Start by having a ball in each hand.

T's - Standing raise your hands from your side and and form a T and then lower for 15 reps.
Y's - Standing start with your hands in front together and then raise your arms out in a Y for 15 reps.
Fronts - Standing start with your hands in front and raise them in front shoulder high for 15 reps.
Repeat this for four sets.

With the balls in hand arm circles - small circles to the front then back and then gradually work the circles larger to the front and then the back. 45 secs. 3 sets - This really will burn.

Snow men - Hold the ball in one hand out in front of you as you stand. Draw a snow man out in front of you. Three big circles with the ball or plate. Start with the ball head high and draw the circle , then move straight out and draw a circle and then slightly lower and draw a circle. Now repeat this in the opposite direction. 2 sets with each arm

Figure 8's - Same exercise but now you will draw figure 8's out in front of you. This burns bigtime.

[plasma]

not just burn but a feeling of deep work, excellent on off days when the body is sore. I also think that swinging is good for the posture. Thanks for the suggestion of the "balls" and different angles, can't wait to grab my own balls for some ten minute routines. I find that sticking to one motion for ten minutes is killer. The Zohan in me loves swinging... so much more fun than lifting, but still difficult, still taiso (pt).

[maverick66]

Can you stop joking about how much you like to play with yourself. It was mildly funny the first time but its getting creepy.

[plasma]

T'ai Chi uses round weights. I've also seen some traditional muslim martial artists use swinging blocks. I think that the point of this exercise is totally different form regular exercises as it prevents you from getting bulky. Also it's not hard to focus on the center whild doing this work and where the motion originates from, evern when trying to stabilize the entire body...


Pls Mav, I'm a huge boxing fan, I'm getting tired of askin you, WHO ARE THE FIGHTERS IN YOU PC, pls? thanks

[PeppermintMocha]

Hmmph my dad does the same arm swinging motions everyday, just without the weights. He told me he's "exercising" and I always thought it looked kind of weird. Maybe he _is_ a swinger.

[plasma]

glands under the arms help flush out toxins, MOTION ROCKS!