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Old 05-23-2009, 04:18 PM   #1
Sean J Hunter
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Replace Back Extension and P Delt Row with KB Swing

Hey,

Really getting my head around all this functional exercise stuff, was an over isolationist bunny for far to long.

Crossfit where were you all my life.

From a Stamina Benchmark Test PoV. (i.e. number of reps over 2:00 kind of thing)

Can the KB Swing successfully replace
Air Squat
Laying Row (P-Delts)
Back Extension

I guess what I can't get my head around is arn't we supposed to work each muscel group to fatigue for 2-4 sets for best outcomes? or am I thinking Body Building to much here?

Cos the KB swing tends to fatigue the weakest area leaving the other areas not so worked. Hence why I wonder if it really can replace the 3 exercises successfully?

Added Benefit...it does test / work Hip Power Stamina too...

Advice welcome

Sean

Last edited by Sean J Hunter; 05-23-2009 at 04:26 PM..
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Old 05-23-2009, 04:29 PM   #2
Robert D Taylor Jr
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Re: Replace Back Extension and P Delt Row with KB Swing

Sean,
Realistically, if you do KB swins right it's a posterior chain exercise. So I wouldn't call it a replacement shoulder exercise, except maybe for rehab. Also, KB swings are more "cardio" and explosive in nature than any of those things, so really making those comparisons is IMO inaccurate.

You are thinking too much like a BB Also KB swings aren't going to have the same ROM as an air squat or BE
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Old 05-23-2009, 04:37 PM   #3
Sean J Hunter
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Re: Replace Back Extension and P Delt Row with KB Swing

Hey Robert,

That's exactly what I was thinking, you do get some benefit in all 3 areas, but it can't replace them.

Appreicate the sounding board. Thanks heaps guys, this board is making the transition a lot easier.

Cheers


Sean
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Old 05-23-2009, 09:09 PM   #4
Steven Low
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Re: Replace Back Extension and P Delt Row with KB Swing

No.

Each exercise has their own different benefits.

Quote:
I guess what I can't get my head around is arn't we supposed to work each muscel group to fatigue for 2-4 sets for best outcomes? or am I thinking Body Building to much here?
....... that depends on what you're trying to do.

If you've ACTUALLY done CrossFit I don't think you would be asking this question.
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Old 05-23-2009, 09:21 PM   #5
Sean J Hunter
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Re: Replace Back Extension and P Delt Row with KB Swing

Steve,

Let me say that I really do enjoy your educated feedback, just a thought though. Sometimes the written word can convue an attitude that isnt actually there. Some of your replys can come across a little snotty, for the lack of a better word, just thought you'd like to know, maybe that intentional maybe not, but something to think about.

In regards to actually doing Crossfit, I am doing Crossfit, and have been for about 8 wks, and am seeing results. I have a major 'SPP event' coming up in 4 months and would like to be as prepared as possible, having only recently found Crossfit, I realize that what I was doing was good but that Crossfit is better and best.

Essentially I am needing a crash cause on Crossfit Principles so I can apply them to SPP gains ASAP. Also I'm pretty sure the goal of this forum is for people to ask questions about Crossfit and even if I had been doing Crossfit for 6 months I still wouldn't know the answers to the majority of questions I ask.

I have to say Steven, this is not your own personal Forum, it is an open forum, I appreciate and value the fact that you are frustrated with what you percieve as a drop in its quality over the past little while, but that being said, this is a public forum and whoever owns it sees fit not to moderate it to the degree you'd like.

That being said, I have no problem with you voicing your frustration, but would ask that you show me and anyone else the respect that any human being is deserved, to be spoken to civily.

Clear as mud?

Sean
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Old 05-23-2009, 09:35 PM   #6
Steven Low
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Re: Replace Back Extension and P Delt Row with KB Swing

If you need SPP then do your SPP man. CrossFit is GPP.

The "principles" that govern all GPP and SPP are the same. Your body responds physiologically to a workout according to what you did in that workout. No more no less.
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Old 05-23-2009, 11:53 PM   #7
Sean J Hunter
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Re: Replace Back Extension and P Delt Row with KB Swing

With all due respect Steven, you and me both know it isn't that simple.

S
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Old 05-24-2009, 06:05 AM   #8
Steven Low
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Re: Replace Back Extension and P Delt Row with KB Swing

Quote:
Originally Posted by Sean J Hunter View Post
With all due respect Steven, you and me both know it isn't that simple.

S
Umm, actually it is.

So by making a statement like this you can explain physiologically to me why you're not doing SPP for your activities, and rather focused on GPP, yes?

I want to know why this is true in terms of the adaptations neurologically, metabolically and cellularly (on the muscular level). Surely you can describe this for me, since you and I both know why right.
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Last edited by Steven Low; 05-24-2009 at 06:13 AM..
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Old 05-24-2009, 08:12 AM   #9
Robert D Taylor Jr
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Re: Replace Back Extension and P Delt Row with KB Swing

Sean, help us help you. What's the specific event?
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Old 05-24-2009, 01:17 PM   #10
Sean J Hunter
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Re: Replace Back Extension and P Delt Row with KB Swing

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Originally Posted by Robert D Taylor Jr View Post
Sean, help us help you. What's the specific event?
Thank you Mr Taylor for the reply,

No specific event here, just wanting to drink from the fire hydrant.

From experiance, I have two options
1) Just take what I'm told and do it. This will probably get OK to Good results
2) Learn - Understand how it works - and the 'why' behind it, I can then apply rules / principles to my ever changing PT needs.

There is always Good-Better-Best. I have the time, resources, and inclination to achieve as close to Best as I can for my Physical KPA.

I am taking the second road here. Honestly I percieved this forum to be a place to ask questions and honestly I think it is. If I am wrong Sir, I welcome your correction.

Thanks again for your willingness to input.

Regards

Sean

Last edited by Sean J Hunter; 05-24-2009 at 01:22 PM..
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