Sean Schniederjan > Quotes

“Again, your hand should guide the bell in the shortest path possible.  One cue is to pretend you are “zipping up your jacket.”  Anything that helps keep your hand close to your body and moving up while guiding the bell toward the end point of the clean.”
― Sean Schniederjan, The Missing Manual - Precise Kettlebell Mechanics for Power and Longevity

“You see that you can adjust principle based training to what equipment you have and what your level of fitness is.  If your shoulders are a wreck, double snatches are not for you, do swings.  Don’t have a pull-up bar?  Go running.  Only have 5 minutes to workout?  Lift heavy.  Getting bored from too many swings?  Throw in more bodyweight and do KB windmills.  Do a lot of heavy lifting?  Do some kettlebell cardio.”
― Sean Schniederjan, The Missing Manual - Precise Kettlebell Mechanics for Power and Longevity

“3 days per week for 8 weeks: Set a timer for 20 minutes and alternate pushups and one or two handed kettlebell swings on the minute.  Use the elbows in rule for pushups and keep your hips fully extended and your abs firing.  If you can’t do full pushups, do kneeling pushups or pushups against a wall. Your goal is to double your work capacity in 20 minutes with excellent form.  Start with an unchallenging number of reps for both pushups and swings and build from there.  You want your first few workouts to be easy and gradually get harder, then back off, then get harder.  Continue adding one rep per minute in both pushups and strict swings every workout until the fourth week then back off (do the unchallenging number of reps you did at the beginning). On the sixth week, start with the numbers you used starting on the second week and continue adding reps until completing the eighth week.”
― Sean Schniederjan, The Missing Manual - Precise Kettlebell Mechanics for Power and Longevity

“If your lower back is sore and tender after lifting or lifting exercises, it is because you don’t know how to use the red muscle around the lower back.  Therefore, the force of the weights you are lifting are being focused and concentrated on your lower back, again, a part of the body that is muscle-less.”
― Sean Schniederjan, Posterior Chain Linked: Don't Lift Without It

“For the lifter pursuing fitness and health and perhaps fat loss, here is the general outline of your programming: lift as heavy as possible, as frequently as possible, as fresh as possible, as linked as possible.”
― Sean Schniederjan, Posterior Chain Linked: Don't Lift Without It

“Get strong and lift heavy half the time.  Heavy lifters who eat cleanly who aren’t trying to bulk up by eating heavy are some of the most athletic and lean looking people on the planet.  Imitate them.  Nature walks and heavy swings and/or deadlifts are the odd couple of fitness.  Do them both.”
― Sean Schniederjan, The Missing Manual - Precise Kettlebell Mechanics for Power and Longevity