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@shivani0010 I think you should focus more on strength than endurance, especially if you have back pain issues. Long sessions have a higher chance of form failure and that's the main cause of back soreness with swings.

@dawn16 Dan John has written that as we get older, the more we should work on hypertrophy to overcome the natural increase in muscle atrophy. But indeed if you are very successful in growing your muscle mass, then yes, it will have its negatives.

@lass31 Movement patterns are important to maintain. For example, the ability to squat, and snatch, or clean&jerk, are not a squat.

@in_crisis Ah, Athlean, yes, I am familiar with that. And I knew his name but just didn't connect.

@in_crisis I don't think I've ever heard that. What is it like? Rotational drills can be a bit heavy on the spine, but the big issue is that you will only find out a lot later. Stu McGill has talked about those in several places.

@garyt The Giant tells you what weight to use. And yes, you can probably do S&S on the supposed rest days if you want but that is something you need to try out and observe how your recovery and sessions go.

@mattt You could do 32 pushpress with slow eccentric on one day and on anither do volume with 24s, for example 3, 5, 7 ladders. Double swings will help with the hinge, perhaps moving into high pulls (or just high pulls with the 24s). Or at least do rows.

@jim35215 S&S is just swings and TGUs (and goblet squats, halos and hip bridges). And it is not a program for complete development, not even trying to be. It's pretty hard to evaluate "custom" compound exercises. Possible dangers may be easier to spot but actual usefulness is quite muddy as...

@dougbillie Nothing wrong with dirt or asphalt if they're free of glass, liquids and such. Asphalt can be hot though. Personally if I'm willing to lie down on the ground in my regular clothes, I'm willing to take my shoes and socks off too.

@topekole Thanks, and I did not take it as such a bash. It is interesting information, but also raises questions about specifics and context. The devil is often in the details.

@morningstarstillsmiling Stacking the handles doesn't do it for you? (Put your hand through the handle of one bell, place it on top of another so that the handle is on top of the other's and then grab the handle of the lower KB).

@icepac15 Well, kettlebells aren't so very magical. If one would want to supplement their barbell training, then what's the thing that kettlebells could offer? Swings give you a useful explosive posterior chain exercise. KB is the best tool for those although you can swing DBs or T-bars or...

@mattt You can only try it to find out how it works for you. If you can't recover, adjust numbers. Form is for safety primarily. Then for performance.

@roboryan Just go again even if you can do it. I am not saying start ROP from the beginning--just back down a bit and build up again. Perhaps go 2 to 6 instead of 1 to 5.

@saurabhtopno42 You cannot post a link and text. You can post text that includes the link.

@sezzalovesmj The load defines what it is. But indeed it is not as pure cardio as running etc can be.

@artlicbunny Is this the current literature? While I haven't been surfing the bodybuilding world recently, "time under tension" is not very often talked about these days. But the number of "hard sets" seems to be the later idea. But I think there are several ways to get there. For strength...

@roboryan Probably when you can do 5 reps with it.

@rynsey That is indeed quite different. Dan's also needs you to stand on one leg which can be hard, and a good thing to improve, but not the point of the bird dog. I guess you found your standing bird dog version then!

@oydai The only thing the chrome handled KBs have going on, is that the handle is always smooth. Never any spikes or burrs. Other than that, it's a bad handle surface in my experience as it sticks hard (haven't tried with chalk).