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FYI, some guy with forearms that looked like Hercules in the book used 32kg for 2 hand swings (i think).

@mttyhu I'm using a 24kg (53 lb) bell for the swings. And 2 handed. The book wants you to use a bell you can swing with the most power (the physics kind). That might be your heaviest bell or it could be a lighter one. The book has gives 2 ways to find the right bell size. One by measuring...

@dawn16 Explosive bursts of swings and power push-ups. It also includes an alternative program composed of only snatches. The goal is developing mitochondria in your cells. And Minimizing lactic acid that can mess up the development. I've only completed day 1 but it was fun. I like the focus...

@dawn16 1 kettllebell. I suppose you could use double's for the swings, but I always found doubles feel very awkward for swings. And it's 1 kettlebell in the book. On top of that the goal is maximum power (the physics kind) so you purposely use a bell a bit lighter than you might handle...

@dawn16 It's a new book from Pavel the kettlebell god. It focuses on explosive power moves.

@juancarlos For s&s I did do crisp swings but never really gunned it all out balls to the wall. And never accelerated the back swing. Now I'm sprinting.

Completed the first session. Taking Pavel's recommendation to use the lower dice roll the first week, only 2 passes. And with the 5 rep style. Seemed about right. Almost sounds too easy on paper, but the heart was pumping. I never actually fully committed serious force to swings before, this...

Tonight will be my first session of the quick and dead program. I'm so ready and super psyched. Ready for the mitichlorians to grow. Who else is on q and d? How long?

@garth428 I wouldn't worry too much. I have a variety of no-name low end branded bells and they all work great. I'd wager any issues with a bad batch of e-coats may be more cosmetic issues than functional.