The Swing

Rocking or swinging rhythm with stable base — metronome skill for stamina and co-timing, not amplitude chasing.

Inserting / supporting3/5

Receiving / driving3/5

Consent, respect, and the right to stop are non-negotiable. Standards

Setup

1. Seated: the chair or floor is equipment. Sit bones down, ribs stacked, feet or knees that can actually push. If the base cannot stand up cleanly, the set is too deep.
2. Build The Swing (Preńkha / swing) from the diagram: Top partner straddles; the base’s thighs are the bench — check circulation.
3. Workload is 3/5 (inserting / supporting) and 3/5 (receiving / driving). Stay inside a range you can exit cleanly — difficulty 2/5, intensity 3/5.

Three cues

· Sit bones down, ribs stacked. If you cannot stand up cleanly, you are too deep.
· Top partner straddles; the base’s thighs are the bench — check circulation.
· Who leads the BPM

Two common faults

· Sitting on a depth you cannot stand up from.
· Rounding the low back because sit bones never found the bench.

Abort

· Stop for sharp pain, numbness, panic-adjacent breath, or a spoken / non-verbal stop — no debate.
· Either person can freeze the set. Resume only after both are green.
· Core may fatigue — quality over duration.

The Swing at RPE 3

One position-specific drill · RPE 3

Both people build The Swing from the diagram for 45 seconds at RPE 3: no drive, just stance, breath, and a spoken stop. If you cannot exit cleanly, drop a pillow or a range — do not add gym work.

Variations

· Small arc
· Large arc
· Pause at ends

Progressions

· Match breath to swing
· Eyes closed (safe setting)

Partner communication cues

· Who leads the BPM
· Stop word

Load / intensity modifiers

· Support back
· Reduce arc

Notes & comments

Private to this device — log what worked, cues, or partner feedback.

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