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What Does Switch at Will, Etc. Mean?

When an exercise is programmed, you will come across terms like:

Switch at will
Alternating sides
On each side
One side
Switch each round
Using both arms
Bilateral
Flow
Combo

What do these terms mean?

Switch at Will Meaning

To switch at will is to switch sides for the exercise or combo whenever you want to. This means that you can switch after performing 1, 2, 3, or any rep on one side and then perform the exercise on the other side.

For example, if there is a single kettlebell snatch programmed with switch at will, then you can do as many as you want on one side and then switch to the other side. If there are 2 kettlebell snatches and 2 kettlebell swings programmed with switch at will, then you can perform any number of rounds before you switch. For example, you can perform 2 snatches, 2 swings, and switch, or you can repeat that pattern for 3 rounds and then switch.

If the goal of the workout/task is muscular endurance then you want to stick to one side as long as possible before switching. If the goal is cardiovascular endurance, then you want to make sure that you switch regularly to increase your heart rate or keep it at the same level, and avoid muscular fatigue so that you can keep moving.

Alternating Sides Meaning

An exercise that’s programmed with alternating sides means that the exercise is to be performed on one side and then the other, switching sides each time. If a combo is programmed of 2 swings and 2 snatches, then you would perform that on one side and then on the other side. You keep alternating for as long as is indicated by the time or rounds.

On Each Side Meaning

When an exercise is programmed as to be performed on each side then whatever the number of reps is indicated, that is what is to be performed on each side. Unless indicated, you start with whatever side that you want to and perform the number of reps and then do the same on the other side. You then move on to the next task, if the task is a repeatable task like an AMRAP then you cycle through it for as long as indicated.

One Side Meaning

When an exercise is programmed as to be performed on one side then you complete the whole task on the same side until it’s clearly indicated that you switch to the other side.

Switch Each Round Meaning

When an exercise is programmed as switch each round then whatever is programmed needs to be performed on the same side as the one you started that round with. In the next round, you switch sides.

Using Both Arms Meaning

When an exercise is specified as Using both arms it is to make it clear that both arms will be working at the same time, whether this is both arms working on one kettlebell or two depends on the exercise itself.

Bilateral Meaning

Bilateral means working both sides equally, in our case, using two kettlebells and performing the same exercise on both sides at the same time.

Flow Meaning

When flow is defined, it means that the exercise should flow from one to the next exercise without stopping The transition should be smooth.. Generally, it’s very difficult to describe the transition that should happen from one to the next exercise. The follow-along, technique, and prep work videos are the ones that will bring across the information for this.

Combo Meaning

When exercises are performed as a combo, it’s very similar to a flow and the exercises are performed one after the other without putting the weight down between those exercises. Also, if it for example starts with a dead clean, then that exercise would not be completed, i.e. put back down until the end of the combo. A full dead clean is from dead to racking and back to the ground, but in the case of a combo, the weight would be put down at the end of it.

A combo can be 1 × dead clean, 2 × half snatches, and 1 × racked squat. But it can also be that no repetitions are defined, in which case the exercise only performed once. For example, dead clean, half snatch would be one dead clean followed by one half snatch.

Definition