SWING LOGIC

Chris Lopez, SFGII www.KettlebellWorkouts.com 1

 SWING LOGIC
!
DISCLAIMER:"
!
You must get your physicianʼs approval before
beginning this exercise program.""
!
These recommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.!
!
The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take
full responsibility for their safety and know their limits.Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in this book are
not intended as a substitute for any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician.!
!
Donʼt lift heavy weights if you are alone, inexperienced, injured, or fatigued. Donʼt perform any
exercise unless you have been shown the proper technique by a certified personal trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Donʼt perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.!
!
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Kettlebell Workouts. If you experience any lightheadedness, dizziness, or shortness of breath
while exercising, stop the movement and consult a physician.!
!
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you donʼt use Kettlebell Workouts, please follow your doctorʼs
orders.!
!
Copyright © 2013 Athletic Fusion Fitness & Performance Consulting Inc


Chris Lopez, SFGII www.KettlebellWorkouts.com 2

 SWING LOGIC
Welcome to the Next Level of Kettlebell Training! 4!
The MxT Method: ! 8!
Getting Started! 12!
The 2-Arm Swing! 14!
The 1-Arm Swing! 18!
The Swing Logic Program! 20!
Here are the rules…! 21!
Here are the rules…! 23!
So Now What?! 24!

Chris Lopez, SFGII www.KettlebellWorkouts.com 3

 SWING LOGIC

Welcome to the Next Level of

Kettlebell Training"
!
The purpose of this program is to get you stronger.!
!
“Hold on, this is supposed to be about Advanced Fat Loss”, you’re probably thinking to yourself.!
!
My answer?!
!
Precisely.!
!
Advanced Fat Loss means you go beyond doing what you’ve always done and look deeper into
your training and the foundation of what the leanest people on the planet do to look the way
they do.!
!
If we take a look at any power sport (or team sport) athlete, we’ll notice how strong they are
from a pound-for-pound basis.!
!
Sprinters, American Football position players, MMA Fighters, Olympic weightlifters and Olympic
Gymnasts come to mind. !
!
STRENGTH for Fat Loss"
!
In October 2010, one of the most significant events in
my career as a fitness professional occurred...I met
Dan John.!
!
Although I didn't know it at the time, sitting in an
overheated open-air dome at Disney World's Wide
World of Sports, I had no idea the impact that this
man - whose presence rivaled that of King Kong, but
whose humor reminded me of Chris Farley - would
have on my view of how I would write training
programs and train clients from that day forward.!
!
Like a lot of fitness people, I had heard of Coach Dan
before. !
!
I'd read his material on fitness websites and listened to interviews as his simple approach to
training and life - with humor always mixed in - resonated with me like no other.!
!
But it wasn't until that weekend at my Level 1 RKC Kettlebell Certification at Disney World of all
places (where I was, without my wife and 5 kids who were at home in the autumn cold of
Toronto - the guilt still eats away at me), that I learned one of the most valuable lessons that will
forever stick with me like the feeling when I completed my RKC snatch test for the first time:!

Chris Lopez, SFGII www.KettlebellWorkouts.com 4

 SWING LOGIC
!
Strength is your container.!
!
Profound, isn't it.!
!
That's what Coach Dan said. "Strength is your container". !
!
Why is that significant?!
!
Because it says everything about how you should train and develop as a human who is
interested in improving themselves both physically and mentally.!
!
Strength is the container from which all other physical qualities or training goals can be added.!
!
If your goal is hypertrophy - the stronger you are the more weight you'll be able to lift, the bigger
you'll get.!
!
If your goal is power - the stronger you are, the more weight you'll be able to lift at a faster pace,
the more explosive you'll get.!
!
If your goal is fat loss - the stronger you are, the more weight you'll be able to lift for a
longer, more metabolically demanding duration, the leaner you'll get.!
!
Even cardiovascularly (of all things), the stronger you are, the better you will be at any
endurance event.!
!
In a 2008 study conducted by Oyvind Storen et al in Norway, 2 groups of runners were tested. !
!
Group 1 (the control group) performed their standard endurance training runs 4 days per week. !
!
Group 2 performed their standard 4 days of training runs in addition to 3 days per week of
barbell squat focused training. !
!
At the end of 8 weeks, the strength training group not only became stronger, but also more
powerful - they were able to generate force much more quickly - and displayed a 5% increase in
running economy and a 21% improvement (!) in a tested treadmill run to exhaustion.!
!
The non-strength training group displayed no increase on either mark.!
!
The goal of any and every trainee that ever crosses my path from that point forward has always
been (and will always be) to increase the size of their "container".!
!
The bigger the container (the stronger you become) the better you'll be at any physical
endeavour.!
!
With all movement patterns and (lack of) muscle imbalances being equal, the individual with a
container the size of a swimming pool will always be able to physically perform better than the
one with the shot glass.!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 5
 SWING LOGIC
Strength will always be your limitation to performance or your best ally to get you through.!
!
So how do we get stronger?"
!
It goes a little bit deeper than just being able to add weight the bar and lifting heavier.!
!
Strength is a skill."
!
Just like how a golfer wouldn't go out to the range once per week for 4 hours and swing his golf
club 9845 times in one session until his arm fell off, you can't get stronger or expect optimal
results from your training if you workout once per week and go until you throw up.!
!
Instead, you work at mastery of the skill - be it golf or lifting weights - through practice. !
!
This means pushing yourself at times (maybe once per week), but mostly focusing on "owning
the technique" and understanding that even though you're trying to press a weight overhead, it
is in fact your entire body that is moving the weight and not just your shoulders and pecs.!
!
The more force you're able to generate from ALL of your muscles - from your feet right up
through your back - the easier it will be to move your weight. !
!
This - recruiting muscles other than the "prime movers" to move a weight - is a skill and one that
can be mastered just like swinging a golf club or shooting a free throw.!
!
So as the RKC has evolved into The StrongFirst School of Strength (for which Dan John is now
a master instructor), we use the kettlebell as our tool of choice to improve our skill of strength.!
!
It goes beyond a meathead approach to training and moves internally as our goal is now to
"own our kettlebell" before we go out and buy a new one.!
!
The funny thing is, amazing things start to happen to our bodies when we focus on strength and
skill acquisition when we use a kettlebell.!
!
Take a look at any Hardstyle Kettlebell practitioner and you should notice that not only are they
pound-for-pound strong, but they are lean, athletically muscular and most importantly, they
move well.!
!
And that’s BOTH men and women.!
!
Kettlebell exercises involve movements that use the entire body and because of the way the
kettlebell is shaped, you naturally get pulled into alignment.!
!
For our School of Strength, the kettlebell is our tool of choice because of it's versatility and
simplicity.!
!
As the mantra in the SFG goes, "You can be anything you like, but you must be StrongFirst".!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 6
 SWING LOGIC
Another example..."
!
Just to hammer the point home even further, let’s take a look at 2 identical lifters - twins if you
will.!
!
These 2 individuals are the same height, same weight and have the same genetic make-up.
The only DIFFERENCE is that Jim can press a 24kg kettlebell for 10 reps and John can only
press it for 4 reps.!
!
Jim is stronger. (Remember, strength is a neurological function and a skill, not necessarily
related to how much you weigh or how big your muscles are. This is why Jim & John can weigh
the same, but one can be stronger than the other).!
!
In saying that - and according to my kettlebell weight prescription for this program - Jim will be
using a 24kg kettlebell for his Swing Logic workouts and John will be using a 20kg kettlebell.!
!
With all things being equal (they are following the same Macro-Rhythm Plan and based on their
weight have the same caloric requirements), who will burn the most fat?!
!
The answer of course will be Jim who is using the heavier kettlebell.!
!
A stronger individual has the potential to burn more fat because of their ability to use more
resistance.!
!
So how do we learn to acquire the skill of strength to maximize our fat burning potential?!
!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 7

 SWING LOGIC

The MxT Method: "

Maximum Tension For Maximum Fat Loss"
!
As much as I’d like to say that Maximum Tension (MxT) is a cutting edge new technique, I’d be
lying. It’s a technique that has been around for centuries and one that has been mastered by
martial artists, strongmen, powerlifters and combat athletes for generations.!
!
It boggles my mind, now that I am starting to grasp how important this trick is, that using MxT for
fat loss isn’t more prevalent in the fitness industry.!
!
Maybe it’s because it’s hard to teach (it isn’t really).!
!
Or it could be because it’s not glamorous or sexy or new like some shiny new gimick (which I
think is closer to the truth).!
!
I’m convinced that in this information age of instant gratification, people don’t want to hear about
the work they need to put in to practicing strength and going beyond instant results. !
!
In truth, mastering MxT is all about YOU. It’s about your dedication to practice and to
understanding what needs to be done to get stronger and incidentally, lose ridiculous amounts
of fat in the process.!
!
Remember, Strength is a SKILL.!
!
Using maximum tension requires you to generate nerve force by tensing all muscles in your
body to move the desired load.!
!
You have to consciously remember to contract all of your muscles when performing your grinds
and lifts until it gets engrained in your nervous system as a habit.!
!
And so throughout this program you will practice using MxT in your training - from your get-ups
to your presses to your hardstyle planks to alternating waves of tension and relaxation when
you’re doing your swings.!
!
First, think about this...!
!
When you do a get up, aside from the initial floor press to get the bell above your chest and into
a vertical position when you're lying down, how much are you actually moving the bell?!
!
Think about it.!
!
Your kettlebell is kept in a vertical, straight arm position and you are purposefully contorting and
moving your body around the bell to get from a lying (supine) to a standing position.!
!
Doing this trains your shoulder to support the vertical position through various angles teaching
your shoulder how to accomodate and stabilize load throughout different angles.!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 8
 SWING LOGIC
Instant shoulder strengthener.!
!
The kettlebell, then, isn't external load...it becomes part of your body.!
!
And if you take that approach with other exercises where you have to move the bell, they
become that much easier AND SAFER.!
!
Read that again...!
!
Exercises using the kettlebell become EASIER and SAFER when you adopt the mentality
that the kettlebell is part of your body.!
!
In the exercise descriptions later in the program I talk about “the root” position. ! 1

!
 

It’s important for you to understand this position because it’s your position of strength.!
!
The best example that I can think of is for the press because this is the technique that I
mastered to get that 36kg over my head and the same technique that I’m using to train to press
the 40kg.!
!
The exercise on the following page will outline my example.!
!
!

1For more detailed information on using tension and the “irradiation effect” pick up Pavel’s essential read,
The Naked Warrior through the DragonDoor.com website HERE.

Chris Lopez, SFGII www.KettlebellWorkouts.com 9

 SWING LOGIC
MxT In Action (Exercise)!
!
MxT is best understood when you’re rooted holding a kettlebell in the rack position.!
!
For example, if you were to clean your snatch-sized bell (24kg for men, 12kg or 16kg for
women) and hold it in the rack.!
!
Keeping it there, work from your feet to the top of your head - while you maintain your breathing
- and do the following...!
!
1. Push your feet hard into the floor."
!
Grab the floor with your toes and heels. Feel the energy of the ground go through your feet up
through your body and back down into the floor.!
!
2. Pull your knee caps up into your hips by contracting your quads."
!
Tense your leg muscles and lock out your knees. You are trying to create 2 solid pillars with
your legs. Think Roman Columns that are holding the structure of a temple.!
!
3. Squeeze your glutes together like you’re trying to pinch a coin."
!
Your tailbone will automatically tuck under and you are squeezing your butt cheeks together so
tight that you could make diamonds out of coal.!
!
4. Brace your abs like you’re about to take a punch."
!
Imagine that your tailbone and your belly button are connected by a string and you are
tightening that string. Your tailbone curls underneath, your belly button gets drawn in and your
abs fire like you’re about to get hit by Georges St. Pierre.!
!
5. Actively pull your shoulders down and back."
!
This means that you are contracting your lats and creating a shelf from which to press from.
This protects your shoulders by “keeping them in their sockets” and allows you to feel the
“rooting position” even more intensely.!
!
6. Crush grip the kettlebell."
!
Squeeze the life out of the handle and feel how light it becomes.!
!
NOW, instead of pressing the kettlebell up, PUSH YOUR BODY (maintaining it's tensed
and rooted state) away from the kettlebell.!
!
See the difference?!
!
More importantly...!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 10
 SWING LOGIC
Did you FEEL the difference?"
!
MENTALITY = press the kettlebell = disconnected body & mind, external resistance!
!
MENTALITY = push your body away from the kettlebell = connected body & mind, resistance is
now internal or part of the whole!
!
This is the essence of MxT and what you are trying to master when you use Swing Logic.!
!
Simply put, your ability to tense and access more muscles creates a more metabolic
environment in your body (the more muscles you use, the more metabolically demanding the
activity).!
!
So a press isn’t just a movement for your shoulders or your upper body anymore. !
!
When you use MxT, you turn a simple press into a full body, metabolically demanding task that
requires lots of energy and therefore burns more calories both during and AFTER your training
session.!
!
Now imagine doing this with a heavier kettlebell.!
!
This is why kettlebell training combined Maximum Tension Techniques are so powerful and so
effective for strength and incidentally, for fat loss AND muscle building.!
!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 11

 SWING LOGIC

Getting Started"
!
What kettlebell weight should I start with?!
!
When I initially wrote this program, I intended for everyone to use their “snatch-sized” kettlebell.
For men that meant using a 24kg (or 53lb) and for women a 12kg (or 25lb) or 16kg (or 35lb).!
!
However, I know that a lot of people would not be able to start at that level and would still like to
be able to gain the benefits of the program.!
!
Therefore, the universal guideline to use the TT Swing Logic is to use a kettlebell that you can
comfortably press for 8 repetitions.!
!
Comfortably means that you are not struggling to get the 8th rep up by contorting your body
(and your face) as you struggle to finish #8. If you are at that point, then chances are that you
will need a kettlebell one size lower from what you struggled to get 8 reps with.!
!
Worry not, because after you’ve finished this program your kettlebell will feel like candy and
you’ll be more than happy to move to a kettlebell the next size up.!
!
And yes, you can (and should) use this program again with a heavier kettlebell.!
!
Can I switch kettlebells during the program?!
!
No. The point of the program is for you to use the same kettlebell and “own it” for all exercises. !
!
At times your kettlebell may feel lighter for some exercises than it does for others. This is
normal and if you are using MxT (as outlined above) and focused on your form, then even if the
exercises feel easy, you are getting better (read: stronger) and should stay the course to
completion.!
!
This is NOT about chasing reps or “feeling the burn”.!
!
You’ve done that before. You’ve seen that it doesn’t work. This is different.!
!
How much space will I need?!
!
Not much. My wife completed this program while training exclusively on our white shag carpet
in our living room.!
!
Kettlebell training is meant to be minimalist and so this program could be done in a garage, an
elevator or a prison cell depending on which confined space you have access to.!
!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 12
 SWING LOGIC
What other equipment do I need?!
!
NOTHING. Kettlebell training is as minimalist as it gets.!
!
Can I use this program again?!
!
Absolutely. In fact, I encourage it. Upon completion of this program, you will get stronger and
therefore the logical progression afterward is to use a kettlebell one heavier than your previous
one.!
!
Just remember the example between the twins, Jim & John. One was stronger, was able to use
a heavier kettlebell, was able to do more work and as a result, burned more fat.!
!
Now, let’s get started!"
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 13

 SWING LOGIC

The 2-Arm Swing"

!
The swing is the foundation of all things kettlebell. It’s the exercise that made the kettlebell
popular among the Big Box Gym crowd and probably part of the reason what kettlebells are so
popular today.!
!
The problem with the kettlebell swing is that hardly anybody does it right.!
!
Now, we are talking about the HARDSTYLE Kettlebell Swing for which I am familiar with and am
very comfortable teaching.!
!
There is also a SoftStyle swing which is meant to conserve energy, minimize tension and allow
you to perform reps of swings until the cows come home (or for a very long time).!
!
This style (softstyle) is not the style or type of swing that I teach. To learn softstyle, you will
need to consult and AKC coach or one that is more versed in Kettlebell Sport (GS).!
!
Back to Hardstyle...!
!
First, let’s understand what the swing is NOT.!
!
The swing is NOT a sumo-squat, front delt raise hybrid of an exercise."
!
It is a hip hinge exercise - and a very powerful one at that.!
!
What that means is that the Hardstyle Swing is likened more to a deadlift than it is to a squat. If
you’re able to understand that concept, then you’ll be better equipped to swing properly - at
least the way that I will teach you.!
!
To perform the Hardstyle Swing...!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 14

 SWING LOGIC
Place a kettlebell on the floor in front of you. Now
stand and “root” yourself (there’s that term “root”
again - REMEMBER IT!) approximately 1-3 feet
away from it (1 foot if you’re short, 3 feet if you’re
tall).!
!
The kettlebell should be an arms-length in front of
you.!
!
Now you are going to bend (or hinge) at your hips
and reach for the kettlebell with your hands. !
!
You are doing this without flexing at the spine. That
means that only hips allow you to bend forward, not
your back.2 !
!
 

Most of us with less than ideal flexibility (notice how I

said “us”...I’m part of that “less-than-ideal-flexibility”
group) will have to bend our knees slightly to reach
down for that handle. This is perfectly fine and in
most cases necessary.!
So now you should be in what’s called a “Silver
Back” position.!
!
Your knees are slightly bent, your hips are pushed back (waaaaay back) and your back is
arched (not flexed) while you are holding onto your kettlebell with both hands.!
!
Now we’re going to pull your shoulders away from your ears and “tilt” the kettlebell towards you.
By pulling your shoulder blades down and away from your ears, we’ve actively engaged your
lats.!
!

2 Nine times out of 10, this is why people hurt their back kettlebell training. You don’t actively “use” your
back when you train with kettlebells. It’s when your back becomes involved and your spine starts to move
that people get hurt.

Chris Lopez, SFGII www.KettlebellWorkouts.com 15

 SWING LOGIC
You will now “hike pass” the kettlebell through your
knees - think about American Football and getting
the ball to the quarterback as you snap the ball
back.!
!
Doing this will load your hamstrings even more like
elastics bands.!
!
Once the kettlebell reaches its furthest point back,
you are going to STAND UP by forcefully extending
your hips. Your goal is to find your “root” position at
the top of each swing.3 !
!
 

This creates float in the kettlebell and will drive it

up.!
!
!

!
!

3 Remember you are trying to stand up straight, NOT lean back. Finding the “root” means understanding
that the kettlebell is a part of your body and NOT some form of external resistance. Rooting yourself
means that you have perfect alignment when you finish each swing. Many people have a tendency to
hyper-extend at their lumbar spine (lower back). This will lead to a back injury. Remember, your back
isn’t involved. All movement occurs at your hips.

Chris Lopez, SFGII www.KettlebellWorkouts.com 16

 SWING LOGIC
The peak of the kettlebell should be guided such that
it goes no higher than your chest. Therefore, you
must imagine that if you were to let the bell go
(please don’t do that though), it would make a hole
in the wall directly in front of you. !
!
You are directing the energy of the kettlebell
horizonally.!
!
As the kettlebell starts to descend, you are again
going to hinge at your hips (and NOT bend from your
back) and “hike pass” it between your knees.!
!
Repeat the movement for the required amount of
repetitions.!
!
!
!
!
!
!
!
!
!
!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 17

 SWING LOGIC

The 1-Arm Swing"

!
I don’t think I need to explain the significance or importance of the 1-Arm Swing.!
!
Much like the 2-Arm swing, mastering the 1-arm swing is essential especially if you plan on
following up this program with The #28DayShred.!
!
So here are the nuts and bolts of the 1-arm swing...!
!
You’re going to set up your kettlebell on the floor much like you would before doing a 2-arm
swing.!
!
You’re also going to grab the kettlebell with both hands.!
!
“Wait, I thought this was a 1-arm swing?”, you may be asking.!
!
It is, but there’s a reason why you grab with 2 hands.!
!
We want to make sure that we’re balanced and parallel and
therefore NOT leaking energy. So starting off by grabbing
the kettlebell with 2 hands ensures that our shoulder and
spine do not rotate allowing us to stay compact.!
!
Now, keeping your shoulders parallel, let your left arm go of
the kettlebell and bring it off and away to the side.!
!
You should now be in your “silver back” position.!
!
!

!
!

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 SWING LOGIC
Hike pass the kettlebell through your knees.!
!
Remember doing this will load up your hamstrings with
potential energy like 2 slingshots.!
!
!

!
Once the kettlebell reaches its furthest point back, you
are going to STAND UP by forcefully extending your
hips. !
!
Your goal is to find your “root” position at the top of
each swing.!
!
The most important thing to remember when you’re
doing a 1-arm swing is to make sure your shoulder
stays in its socket.!
!
That is, don’t let the kettlebell project your arm forward
pulling your shoulder out of alignment.!
!
Keep your lat engaged and fired.!
!
!
!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 19

 SWING LOGIC

The Swing Logic Program"

!
Let me go back to what I originally said earlier in this program…!
!
Fat Loss is SIMPLE. It just isn’t EASY.!
!
With that being said, don’t be fooled by the simplicity of this protocol.!
!
The swing is THE PERFECT exercise because it focuses on using Big Muscles that
require a lot of energy to work and that will get you stronger in the process.!
!
Here’s your protocol for the next 6 weeks…!
!
!

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 SWING LOGIC
Beginner Protocol!
!
If you are a beginner, then this is where you start. Check your ego at the door. !
!
If you’ve never done any type of kettlebell training before OR if you’re still in your first year of
training, this is where you should be.!
!
You will be training 4 days per week focusing only on 2-Handed Swings…!
!
MON" TUE WED THU FRI" SAT SUN

SWING 2-Hand 2-Hand N/A 2-Hand N/A 2-Hand N/A

LOAD Light Med N/A Heavy N/A Med N/A

(10 sets of (9 sets of (10 sets of (9 sets of

Week 1 8 reps) ! 10 reps)! OFF! 10 reps) OFF 10 reps)! OFF
80 Total 90 Total 100 Total 90 Total

(10 sets of (10 sets of (10 sets of (10 sets of

Week 2 9 reps)! 10 reps) OFF! 12 reps)! OFF 10 reps) OFF
90 Total 100 Total 120 Total 100 Total

(10 sets of (10 sets of (10 sets of

Week 3 10 reps) 12 reps)! OFF! 14 reps)! OFF TEST!!! OFF
100 Total 120 Total 140 Total

(10 sets of (10 sets of (10 sets of (10 sets of

Week 4 12 reps)! 14 reps)! OFF! 16 reps)! OFF 14 reps)! OFF
120 Total 140 Total 160 Total 140 Total

(10 sets of (10 sets of (10 sets of (10 sets of

Week 5 14 reps)! 16 reps)! OFF! 18 reps)! OFF 16 reps)! OFF
140 Total 160 Total 180 Total 160 Total

(10 sets of (10 sets of (10 sets of

Week 6 16 reps)! 18 reps)! OFF! 20 reps)! OFF TEST!!! OFF
160 Total 180 Total 200 Total

!
Here are the rules…"
!
1. Rest as long as you like between sets of swings. This is about practicing perfect form and
maximizing tension. This is NOT cardio. This is fat loss through proper strength training.
Ideally you shouldn’t go longer than 120s between sets.!
2. You must make sure you’re using PERFECT FORM. If your form breaks down, stop the set,
rest and then continue.!
3. On TESTING DAYS, set your timer for 5 minutes and see how many PERFECT swings you
can do within those 5 minutes. You can put the kettlebell down as many times as you like,
but the point is to challenge yourself and push. Record your number.


Chris Lopez, SFGII www.KettlebellWorkouts.com 21

 SWING LOGIC
Advanced Protocol!
!
If you’re familiar with Hardstyle and the Swing, then here’s where we can start to get nasty. !
!
You will be training 6-days per week alternating days of 2-Hand Swings and 1-Hand Swings.!
!
“Wait! I thought you’re not supposed to workout 2 days in a row, back-to-back?”!
!
You’re right. But you’re not “working out”, you’re training. And if you’re honest with yourself and
your ability, then you’ll know that swings are a different animal.!
!
They actually make everything - every exercise, physical quality and life in general - better. So
do them everyday and you’ll experience the WTH (“what the he$$) Effect of Hardstyle Training.!
!
Trust me. ;-)!
!
MON" TUE WED THU FRI" SAT SUN

Swing 2-Hand 1-Hand 2-Hand 1-Hand 2-Hand 1-Hand N/A

Load Med Light Heavy Med Light Heavy N/A

(7 sets of 10 (10 sets of

(10 sets of (10 sets of (10 sets of
reps 10 reps
Week 1 15 reps)! 20 reps) 10 reps) TEST!!! OFF
alternating) alternating)
150 Total 70 Total 200 Total 100 Total 100 Total

(7 sets of 10 (10 sets of (10 sets of

(10 sets of (12 sets of (10 sets of
reps 10 reps 15 reps
Week 2 15 reps)! 20 reps) 10 reps) OFF
alternating) alternating) alternating)
150 Total 70 Total 240 Total 100 Total 100 Total 150 Total

(7 sets of 10 (10 sets of (12 sets of

(10 sets of (14 sets of (10 sets of
reps 10 reps 15 reps
Week 3 15 reps)! 20 reps) 10 reps) OFF
alternating) alternating) alternating)
150 Total 70 Total 280 Total 100 Total 100 Total 180 Total

(7 sets of 10 (10 sets of (14 sets of

(10 sets of (16 sets of (10 sets of
reps 10 reps 15 reps
Week 4 15 reps)! 20 reps) 10 reps) OFF
alternating) alternating) alternating)
150 Total 70 Total 320 Total 100 Total 100 Total 210 Total

(7 sets of 10 (10 sets of (16 sets of

(10 sets of (18 sets of (10 sets of
reps 10 reps 15 reps
Week 5 15 reps)! 20 reps) 10 reps) alternating) OFF
alternating) alternating)
150 Total 70 Total 360 Total 100 Total 100 Total 240 Total

(7 sets of 10 (10 sets of

(10 sets of (20 sets of (10 sets of
reps 10 reps
Week 6 15 reps)! 20 reps) 10 reps) TEST!!! OFF
alternating) alternating)
150 Total 70 Total 400 Total 100 Total 100 Total

!
!
Chris Lopez, SFGII www.KettlebellWorkouts.com 22
 SWING LOGIC
Here are the rules…"
!
1. Rest as long as you like between sets of swings. This is about practicing perfect form and
maximizing tension. This is NOT cardio. This is fat loss through proper strength training.
Ideally you shouldn’t go longer than 120s between sets.!
2. For 1-Arm Swings you are doing TOTAL reps. Therefore 1 rep on the right and 1 rep on the
left equals 2 REPS.!
3. You must make sure you’re using PERFECT FORM. If your form breaks down, stop the set,
rest and then continue.!
4. On TESTING DAYS, set your timer for 5 minutes and see how many PERFECT swings you
can do within those 5 minutes. You can put the kettlebell down as many times as you like,
but the point is to challenge yourself and push. Record your number.


Chris Lopez, SFGII www.KettlebellWorkouts.com 23

 SWING LOGIC

So Now What?"
!
Now that you’ve finished Swing Logic, you’re ready for more Advanced Kettlebell Training.!
!
Here’s what I suggest…!

Go to http://KettlebellWorkoutsForAbs.com to take
advantage of a 56% discount on my Flagship
Program The Kettlebell Evolution Advanced Fat Loss
System.!
!

Chris Lopez, SFGII www.KettlebellWorkouts.com 24

 SWING LOGIC

About the Author"

!
If you recall back to your grade school days…!

Playing out in the school yard, there was that

one fat kid, who, when the recess bell rang and
everyone had to get back to class, always
ended up last in line, out of breath, sweat
pouring down his forehead from the 40 foot
sprint from the sandbox to the classroom door.!

That was Chris Lopez.!

Now, fast forward almost 30 years and Chris is

one of the most sought after experts in the field
of kettlebell fat loss training.!

Chris is a 13 year veteran in the fitness and

strength & conditioning field getting certified as
a personal trainer while completing his Bachelor
of Science Degree in Human Kinetics from the
University of Guelph back in 2000.!

He is now an NSCA Certified Strength &

Conditioning Specialist, The 1st Certified
Turbulence Trainer and one of only two Level 2
StrongFirst Girya (SFG2) Kettlebell Instructors
in all of Canada.!

Chris, a former varsity volleyball player, is also an assistant coach with the Canadian National
Beach Volleyball Team and a strength & conditioning consultant with Team Ontario Volleyball
and the head strength & conditioning coach for the Volleyball Canada Centre of Excellence in
Toronto.!

These days, Chris can be found in various downtown espresso shops, listening to ‘90s hip hop
in the park while training with kettlebells or with his wife carting their 5 kids around on his
Opafiet (dutch for “Grandpa bike”) through the streets of downtown Toronto.!

You can also find Chris on the internet at KettlebellWorkouts.com and writing for his personal
blog at FitAndBusyDad.com .!

If it wasn’t for the days when his mom would purposely “sauce up” the rice on his dinner plate
with bacon fat to make him “healthier”, Chris probably wouldn’t have the drive today to want to
get anyone in shape - let alone himself.


Chris Lopez, SFGII www.KettlebellWorkouts.com 25