In this variation we train with just 3 exercises per session along with swings, and doing 3 sets per exercise.
This plan, which we call "Lift & Swing 3" (3 for the 3 sets per exercise and 3 exercises per session + swings after each set) looks like this:
Train 3-6 days per week
Pull
A1: pullups-3x5-8
A2: KB swings-3x10
B1: rows-3x6-12
B2: KB swings-3x10
C1: incline DB curls-3x6-12
C2: KB swings-3x10
Push
A1: incline DB bench press-3x6-12
A2: KB swings-3x10
B1: (KB/BB) military press (standing or half kneeling) or lateral raise (feel free to alternate each session)-3x6-12
B2: KB swings-3x10
C1: single arm tricep pushdowns or dips-3x6-12
C2: KB swings-3x10
Legs
A1: Bulgarian split squats or preferred squat variation-3x6-12
A2: KB swings-3x10
B1: hamstring curls-3x10-15
B2: KB swings-3x10
C1: calf raise-3x12-20
C2: KB swings-3x10
As much as I love the barbell lifts and other variations of "Lift & Swing" (which I hope is a mainstream protocol used in gyms, garages, and backyard one day), this plan is the most simple, the quickest, and, for me, probably the best bang for my buck as far as body composition is concerned.
The exercises in this variation are all the most productive muscle builders for MY Body. Remember that your mileage may vary. But for me, these exercises all have a great stimulus to fatigue ratio and allow me to train very frequently. I have a very good mind muscle connection with all these exercises, as well.
As for the swings...
All these kettlebell swings will do more than just boost your lungs.
They'll improve your grip strength, and, in turn, increase forearm size (especially if you decide to do 1 hand swings).
They'll improve your glute strength and glute size (all the rage these days).
They'll improve your hamstring flexibility, muscle mass, and strength.
They'll improve you ab strength and development. After all, the swing is an explosive plank.
High volume (weekly) swings will increase the size and strength of your lats, traps, and spinal erectors.
Even your quads will get extra stimulus and potential growth thanks to the hard locking out of the knees, which contracts the quads hard, at the top of each repetition.
Doing 80-90 swings per session – on top of your regular hypertrophy training – could dramatically improve your body composition.
But you gotta give it a try to see for yourself.
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