Step one of the six necessary skills to learning the FlipSwing is the High Float. Spend 20-30 minutes building your ability to increase the height of your release when passing your BAMF Hammer from hand to hand. The BAMF should travel straight up and straight down. No forward or backward movement. Be patient.

Lesson two on the Path to Flip Swing is getting used to how the BAMF hammer rotates without pitting your fingers in the path of the handle. This takes time and patience. You should aim to consistently have the pommel pointing back at your sternum after the rotation finishes. The BAMF hammer will do one and half rotations before it hits the ground. Spend 20-30 minutes practicing this movement before a training session.

Lesson three on the the path to a Flip Swing will have you reaching out into the path of rotation. We won’t be grabbing the handle, but you will begin to feel what it’s like to have make contact. This can be unnerving. It’s takes patience and intentionality. Take your time through 20-30 minutes of practice. The purpose here is to learn proficiency. You can’t train later what you don’t learn first.

Skill lesson four we grab hold of the handle as it terminates rotation. This is difficult enough by itself so from the moment of contact you return to the ground start position rather than taking the swing into the hip. Spend 20-30 minutes practicing the addition of this skill to what you have already built on this program so far.

We finally catch today. There will be a steep learning curve on this one and the hardest part is retaking the load back to the body without losing your balance. In the 20-30 minutes you spend adding to this skill set pay close attention to the discomfort in your lower back. If you do this correctly all the tension will be felt in the glutes and hamstrings. Make sure that’s where you’re feeling it.

The Graduation workout in this six video series. If you have been building attention to detail and making notes this should be a lot of fun. Remember that the hardest part is taking the load back into the body and being ready to redistribute into the next rep. Have fun and don’t hurt yourself. If you find that you bought this program an skipped something you should have bought, the end of the video has a special coupon code for you. Please don’t share it.