Not major but will be similarly active throughout the other three strokes in stabilising the scapula. Initial backstroke catch for example when hand enters, breaststroke outsweep, butterfly initial pull/catch. Maybe not the major mover will be active in all.
Cycling TT if you’re turtling.
What sort of problem is this to address, out of interest?
Neck stiffness/pain. I feel it when working or now in the middle of the night.
It seems my neck has the symptoms , but it’s my back that’s the cause. When the weight is taken off, my head/neck moves fine but when standing up and moving it myself the tightness comes in.
A decent description of good form in this video
Ill add I used to do band pull aparts with the juniors also to work Rhomboids/scap area, we had bodyweight class so free weights werent available. Can do cable rows as well if machines are your thing, or reverse flys if using DB.
Thinking about getting a couple of kettle bells to help with an easy to do, at home workout. Not got the time or dedication to worry about a full bench setup or anything. So I figured bells may be a handy alternative, and can be quite versatile for the types of exercise.
Didn’t realise how expensive they’d be. Much like everything these days I guess!
Trouble is I have zero idea what weight would be suitable to get. Looking online and I’m getting all sort of conflicting advice!
Any ideas on 1 or 2 weights that would be suitable for an all body type workout. More maintenance and getting a bit stronger vs. getting ripped!
Or would I be better just using my sledgehammer or maul, or finding some rocks and weighing them and then using them to do exercises and save myself a few quid?
Really depends what you want to do. If you want to deadlift, squat, clean/press etc as an all body type workout, especially to keep things short, I presume you’ll be wanting >20kg. That’s going to be very awkward without proper equipment, and for me would be a big enough turn-off faffing with grip etc that I wouldn’t sustain a consistent pattern.
Thought about what I’m currently doing, which is a much more cardio-style high rep high intensity gym, IE, could get in and out with a quick 20-30minute all body workout.
For reference to get an idea of weights the event @APM and I are doing involves:
Farmers carry 2x24kg 240m
Deadlift 32kg KB x60
Lunge 2x12.5kg 60m
Snatch 15kg x60 (alt es x30)
Burpees Broad Jump 60m
Goblet Squat 16kgKB x60
Front Carry 25kg 240m
Push Press 2x12.5kg x60
Bear Crawl 120m
Clean + Press 15kg x60
Overhead Carry 15kg 180m
Devil Press 2x10kg x20
And I can complete most of those without a rest within the ~60 reps, although nowhere near putting them all together into a session. But I could probably put together a decent session with just one single 20kg KB, along with being able to do KB swings, hip thrusts, hamstring isometric bridge, maybe press-ups etc.
If you’re looking to deadlift or have a heavy weight for <10 reps you’ll probably want heavier. If you want to do smaller movements you’ll obviously need a lot lighter. But thats more expense, more storage, more shtuff. Maybe you can make a backpack easily up to 10kg with rocks to do some single arm stuff, +/- heavier if want to do squats/step ups, or just use as weighted vest while doing other sessions (if your back allows).
In an ideal world you’d have an idea what exercises you’ll likely do and figure out where you’re at. One or two trips to a gym for single sessions and have a play might be worthwhile to figure it out?
Yeah good point.
Think i’ll hold off spending money until I find out whether or not I actually show any sort of consistency first!
Your farmers carry note above has given me an idea though! I’ve got a 20l tub of liquid seaweed in the garage. And I think I kept the empty one from last year as well - though that may be a tad smaller. But I bet one of my builder mates would have a big cans that used to hold screed or something like that. That’d be perfect - and much more akin to what actual farmers lump around! 
Remember being a young, skinny teenager having to lump them about (full of liquid cow feed) into the back of the trailer on the quad bike!
I don’t think i’m anywhere near deadlifting and clean & press and stuff like that yet.
But farmers walks, lifting stuff overhead, goblet squat, burpeees, bear crawl, press ups with a small weight, lunges. They all seem straightforward. No idea what a devil press is!
Gym is never going to work for my unfortunately. Cost or time. But i’m sure I can scrabble something together which is better than what i’m currently doing i.e. nothing!
I’ll see what I can do with what i’ve got and then invest in time I think. I don’t need any help getting over excited and wanting to buy stuff! (e.g. going to the garden centre for some trellis and coming back with 4 x plants, and the trellis admittedly!).
Thanks for the thoughtful reply though! Sorry - i’ve been reading it in stages and editing my response as I go/flicking between work!
@gingerbongo
During the War…
Don’t remind me.
How’s your training going?
@gingerbongo, my kettlebells are from decathlon. Decent bits of kit, and lasted well.
the “fixed” technogym barbells , they have individual plates on them, so know they are correct but anyone know the bar weight. Bar is shorter and thinner than an olympic bar, so assuming 10kg, which seems about right; or am I really weak 
Definitely getting better
Plan tonight was to try and just go through all the stations straight through, without any running.
Managed all continuously but the push press which I needed to put down and have two 30-45s rest in between.
And I had a 10 minutes break after exercises 4 and 9 (not by choice) so still very much not a run through for the day, but at least it’s some aspect of putting them together.
Don’t know if running between will be a rest of cumulative challenge, really hoping theyll be a rest!
What are exercises 4 and 9?
With that much rest needed surely your better off doing them in sets on the day? If it’s anything like hyrox most people won’t “ rest “ on the run but will run at a pace that enables an “ optimum “ next station.
Your a good runner if you ran the 400”s at 12 kph that’s 2 mins a pop .. ish 5 min kms should be easy for you.
Have you practised the runs in between yet ?
Did a tiny garden workout today.
3 x 10 overhead press with the 20l water container. Fair bit of air in the top so it sloshed about - but I figured that’s bonus stabilising muscle work! 
3 x 10 goblet squat with the water container. Hard work on the wrists.
One hand farmers walk (on each side) trying to not lean over to compensate.
2 x 10, on each arm of a sort of dumbell row type action but standing up straight.
Then chopped 20 odd logs.
Better than nothing! 
(or maybe not if it injures me! )
Not specific, I just mean I had to leave the gym and see patients twice during the 12 exercises.
Push press was the only time I needed to proper rest, other than a few <5s pauses
Not sure if they’re just harder or if m relatively weak there
I see !
I thought you just blew ?
I did a 1:19 simulation ( t mill runs) and a 1:21 on the day
Even with t mill running you should have a “ rough” estimate of how you will do / what it feels like
Most people who do well ( even on debut ) have a time in there head they can achieve ( most are 2/3 mins either way)
I take it you will do a full sim before your comp
Or you going in “ naked “ obviously not actually naked .. you ll get dq!
Yeah our rugby pitch is 100m long so should be fairly easy for me to do a sim at work, gym is about 20m from the pitch.
Probably got 5x gym sessions in next 4 weeks, might try and do one of two more at home.
Have you checked FB marketplace, quite often people selling or giving away old weights that are in their garage from 5 years ago!
True - but I’m trying to not waste money at the mo. Well, I say trying not to waste money… I mean I’m currently spending all my money on plants!
Got told off last night by Mrs GB for buying an indoor growing light for my seedlings 
(as well as a bunch of pond plants for a mini pond we’re creating out of an old sink).