Remember Sonny's thread about this: http://www.dragondoor.com/articler/mode3/412/ Well, I decided to adopt this routine and am very pleased with it. I just finished 40 swings with a 55lb dumbbell. Feels good. I've progressed in weight from 45lbs. Unlike in the article, I don't go by duration but rather reps. For example, on Sunday night, becuase I was bench pressing and push pressing the next day (in two separate workouts), I only did 26 swings (13 per arm) with 51lbs. I went on to hit PRs in both push press and bench. I know my work capacity has improved. My heavy lifting hasn't been hurt, and probably has improved (I hit a deadlift PR today for the first time in months). The only time I hurt my lifting was when I did a high-rep session the day before an irregularly scheduled OHP workout, which was simply poor planning on my part. In order to balance out the high volume of extension work, I always follow up my swings with ab wheel roll outs (from the knees). So, has anyone else been doing this? What changes have you made? Results?