This means that a 20- minutekettlebell workout could burn up to 400 calories. The participants would use a 16 kg (35lbs) kettle bell to complete the workout.
They were told to go at their own pace and take as much rest as they needed. The subjects completed an average of 265 swings in the 12- minute workout.
Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2). Now, I understand that 160 calories aren’t anything to write home about.
The heavier you are, the more calories you will burn (assuming all other variables are equal). Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal).
The subjects completed an average of 22 swings per minute. It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study.
There are too many variables that determine how many calories a person could burn for any given activity. Age Weight Gender Activity level Your lean body mass (more LBM equals more calories burned) Your metabolic rate
Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps.
The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity. Aerobic capacity is the ability of your body to transport and use the oxygen you breathe.
If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity. Your heart and lungs will curse the day you were born, but you’ll improve your aerobic capacity.
A lot of people use their arms too much to perform the swing. Kettle bell swing workout # 2 Kettlebellswings from hell
The last time I completed this challenge, I lost 8 pounds in the first seven days. The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds.
If you are feeling brave, you can perform this workout a few more times. Just make sure you rest an adequate amount of time between workouts.
The kettle bell swing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories. They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home.
You can buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart. If you are unsure of which brand to buy, We own two CAP kettle bells.
I have done multiple 10,000 kettlebellswings challenges, and these kettle bells have withstood all the abuse. If you are looking to make your glutes firmer and stronger, check out our two moves for a stronger butt, where you’ll find two workouts that can be performed at home and without any equipment!
Please, feel free to share this blog post! You will get more full body results in less time from the kettle bell swing than any other exercise!
If you are new to Kettle bell Training then you should focus all your time and effort on the Swing. The kettle bell swing hits all the major muscles of body, increasing your metabolism and generating after burn for up to 24hrs after your workouts.
To help you get the most from your kettlebellswings and to stop your workouts from becoming boring here are some kettle bell swing Won for you: Double Handed Swing — 20 reps Push Ups — 10, 9, 8, 7 etc.
A perfect kettle bell swing workout that hits almost every muscle in the body using only 2 exercises. Perform 20 Double Handed Swings and then 10 Push Ups.
At the end of the workout you will have completed 200 Swings and 55 Push Ups. A super simple kettle bell swing only workout and great for beginners.
Perform 20 double handed swings at the beginning of every minute. The time left over after your 20 kettlebellswings until the start of the next minute is for rest.
Alternating between Swings and Burpees will really elevate your heart rate. This workout will seriously burn some calories as well as strengthening the complete lower body.
A KB swing workout using the 2 most important kettle bell exercises. Repeat the circuit adding an extra Turkish Get Up each round.
The kettle bell swing works predominantly the muscles of the posterior chain which includes, the hips, glutes, hamstrings, back, lats, abs, shoulders, and forearms. Perform 10 double handed swings at the beginning of every minute.
The time left over after your 10 kettlebellswings until the start of the next minute is for rest. However, you need to listen to your body and take a day off when you feel you have not fully recovered.
In this article, you will find the factors which will influence how many swings you should do, guidance on how to form fitness goals and finally some templates with advice on what to pick. Based on your level you will do somewhere between 100 – 500 swings with a very high probability of coming in at the low end of 10×10 sets which is plenty.
The question of how many kettle bell swings you should do lacks context as it depends on who you are and where you want to go in your fitness journey. Based on this you can decide on the number of swings to make you grow and reach your goals.
If you are majorly interested in performance, specifically strength performance, the swing is a good tool to improve your hip hinge to address the dead lift lockout or develop more explosiveness on the second pull for the Olympic lifts. If absolute strength in the midsection is your main challenge you might be better off with good mornings or hip thrusts using a barbell.
You will see that the kettle bell front squat is easier on your wrists but a lot harder on the legs. In terms of health, it is good advice to stick close with what your physiotherapist says on exercise and how much load you can take.
If you are a bit advanced in age and want to do kettle bells to stay fit apply common sense that you might have to get used to the new movements longer than 30 years ago. Generally, the younger you are the quicker you grow, adapt and recover from and to different types of stress.
When picking your amount of swings keeps this in mind in correlation with all other factors to stay injury free and have fun with kettle bells. If you are chronically ill, especially when it comes to matters of the heart and lung, be mindful about the all-out sets for time.
If you have problems with your knees the kettle bell swing can be an excellent alternative to the squat as you do not go below parallel. If you have shoulder issues stay away from the American swing which brings the weight overhead.
Even if two people have the same age, height, weight and medical record it does not necessarily mean that they have the same fitness level. Some people are apt at picking up movement patterns while others are better at grinding through lifting a heavy load.
If your diet was always on spot and you avoided alcohol most of your life it is easier to condition your body than one which has been treated like a trash can. For this, the three areas outlined for you in this post of performance, health and weight loss are usually too broad.
You are more likely to achieve your goal by making it SMART, which means specific, measurable, attainable, realistic and time-bound. This is important to me as I will look at these pictures my entire life and I want to show my old friends from school that I made something out of myself.
To further support this goal I will exercise three times a week to build muscle mass doing 100 swings and ten Turkish get-ups with 16 kg. The kettle bell is one tool you can use and include in your plan while there are other options like dumbbells, barbells, runs and rowing machines which can get you where you want to be.
The process of planning includes looking at these and find the optimum way for you personally to reach the goal. The more aggressive the goal is the more detailed the plan has to be successful as your margin for error shrinks.
So if you want to lose 10 kg in a week you better plan all the meals, calorie intake and gym sessions in advance to have the slightest chance of getting there. If however, you want to lose the same amount of weight in half a year, the plan does not need to be as airtight and you can focus more on monthly or quarterly milestones than daily activities.
I do 100 swings and 10 Turkish get-ups a day to support my goals of a 200 kg back squat and 230 kg dead lift. When you start out you might want to increase weight on a monthly basis until progress slows down to quarterly and half-yearly.
Be aware that this is an approach which should only be done by individuals who are already a lot fitter than the average population, while the 100 swing routine can be done by anyone who does not have any major health issues to consider. Women usually should pick somewhere between 8 kg to 16 kg while men will start with 12 kg to 24 kg depending on fitness level, age, weight, and goals.
Women tend to underestimate themselves when picking their first kettle bell, well men have a tendency to overestimate what they can use. If you are already a beast and squat 200 kg+ for repetitions, be my guest and pick the heaviest load you can find and do 500 a day.
While I was never exactly shredded, I was making good progress on the big lifts and felt comfortable taking off my shirt in public. I was still eating like a person with an active lifestyle, but the most movement I was getting was walking from my bed to the couch.
That, coupled with the new existential threats of daily existence under the pandemic, meant I was eating a lot of takes out, and food became a distraction from the casual terror of everyday life. Dan John's 10,000 Kettle bell Swing Workout has earned a reputation as a simple, brutal fitness challenge.
The swings are supplemented with squats, presses, or dips for four of the weekly training sessions. John claims that people who have taken on the challenge dropped fat while adding muscle, saw noticeable improvements in posture and body composition, and made significant gains in overall strength.
I wanted a program that didn't require regular gym access while still offering big results to combat my pandemic pounds and general malaise. By the time the challenge was finished four weeks later, I had dropped nearly all the pandemic weight and a quarter of my body fat.
Week 1 of the 10,000 Kettle bell Swing Challenge There are thousands of trainers on the internet insisting their programs are the absolute best way for people to lose weight. You need to expel more energy than you're putting in (this is called a caloric deficit).
That can happen through careful focus on diet, exercise, or most effectively, some combination of the two. To keep me accountable and make sure I actually finished the 10,000 swings, I asked longtime friend and collaborator Diego Lopez, a comedian and model in Brooklyn, to complete the challenge with me.
During the pandemic that's meant coaching clients through Zoom and training sessions in the park. For people looking to improve their fitness with minimal equipment, Lopez has been a strong advocate for kettle bells.
“The kettle bell swing is a phenomenal pattern to strengthen the upright human being,” said Lopez. The first day of training Lopez completed his 500 swings with a 70-pound bell, but struggled with his grip.
The first day of swings (I used a 54-pound bell, as prescribed in John's workout design) and presses took me 38 minutes to complete. By the end of the last set I looked like I’d just stepped out of the shower and every part of my body felt sore.
One of the hardest things about hitting 500 reps in a workout was maintaining good form. Focusing on the hip hinge and being consistent with the swings can get exhausting, but that's kind of the point.
Part of the reason I had gained so much weight over the course of the pandemic lockdown—aside from the obvious stress eating—was because I stopped doing things consciously. I'd slam back a fourth park drink because they were far cheaper than what I'd pay in a bar.
Logging the calories and doing more or less the same workout each day wasn’t sexy, but it did give me a sense of control. With the beauty of hindsight I can understand what a success dropping three pounds in a week is, but it didn't feel that way at the time.
These feelings had more to do with the fact that a big assignment was ramping up at my day job than anything to do with diet or kettlebellswings. I had a huge project due that required late nights and multiple meetings.
The shame of explaining that I'd quit or missed a workout seemed worse than actually doing the swings. Lopez even shared a story about a late night message from a lady friend he left unheeded—he turned down the booty call to finish his swings.
My face looked noticeably thinner and clothes that had been feeling tight fit again. Getting a decent workout in at under half an hour was incredibly satisfying, even if I continued to look like Swamp Thing after I was finished.
He cut his record for completing 500 swings to an impressive 17 minutes, and dropped 10 pounds without tweaking his diet. My buddy, Diego Lopez, showing off his results from the program. I dropped 16 pounds in four weeks, going from 210 to 194.
While the 10,000 swing kettle bell challenge didn't leave me with visible abs or a superhero body, it did leave me in a significantly better body composition than when I started, which serves as proof of concept for Dan John's program. I kept hoping to come up with some kind of life changing revelation when I discussed the challenge with friends, but nothing profound came to mind.
If you make a plan, put in hard work, and remain consistent, you'll get results. So really, I think the challenge shows that you don't need a gym or personal trainer to get noticeable results from your workouts.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.
To take advantage of this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program. Without proper form, a kettle bell swing workout may cause more harm than good.
This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout. To initiate the forward swing, push your hips up in a forceful motion.
If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form. In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts.
Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength. An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9). It’s also important to remember that your testosterone levels fall as you grow older.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts! Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan.
In the study, 10 men and women aged 29-46 years performed 20- minute -long kettle bell workouts. Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including:
Your body weight: Heavier people typically burn more calories. Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories.
Your gender : Men tend to have higher metabolism levels compared to women. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
This was tested and proven in one study by the American Council on Exercise (ACE) (1). In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers.
The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4). Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck.
To answer that question, you need to consider physical activity recommendations by reputable organizations. This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training.
This gives you at least one rest day for your muscles to recover and avoid injuries. This article is intended for general informational purposes only and does not address individual circumstances.
It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
You can use them when doing lunges, squats, crunches, and other moves that work your core muscles. Working out with kettle bells not only improves your core strength, but also tones 600 other muscles in your arms, legs, glutes, and back.
It is the perfect workout for those having trouble fitting exercise in to their daily schedule. While kettle bell enthusiasts cheer on training every day, there is one more you should listen to — your body.
And since kettle bell training works most of the major muscles in the body, it is important to give recovery attention and avoid over training. In order for your body to recover from a workout quicker, you need to feed yourself with the correct nutrition and the right supplement stack.
You could exercise every day, given that it comprise easy movements and light resistance. This is the average maximum number of times your heart should beat per minute during exercise.
Low intensity exercises are good for weight loss and cardiovascular conditioning. At this state, your body will be burning fat, pumping blood, and using up your energy at a steady rate, but not so much that you’ll be exhausted.
Once you are working out at 70% of your max heart rate, your body starts to feel it. It burns large amounts of energy in a short period of time.
Triathletes and marathon runners usually workout at this intensity level. Exercise will usually last no longer than 20 minutes, with plenty of rest in between the bursts of high-intensity intervals and done every two or three days.
Alternating different kettle bell weights will also give your body a chance to recover. If you choose a kettle bell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries.
The American Council on Exercise also suggests alternating the number of reps and sets at each workout. Choose a kettle bell with weight that would allow you to complete 10 reps with good form.
If you are looking to lose some weight and tone your muscles, 3 – 5 times a week sounds about right. Fagin suggests aiming for 5 to 7 rounds, though it’s always best to concentrate on proper form over speed.
Kettle bells are strength training tools, hence It is advisable to start your workout with a fitness trainer to ensure you are following proper safety techniques. As you get stronger and more comfortable with each move, you will likely be able to fit in more rounds in the 10- minute window.
While it’s working on melting fat and sculpting muscles, you will also develop mental toughness that you were not aware was even possible. Here are some reasons why you should make kettle bell training part of your workout routine:
It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism. Fitness pros also refer to kettle bell training as a functional workout.
It also strengthens the tendons and ligaments, making the joints tougher and thus less susceptible to injuries. Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session.
In a study by the American Council on Exercise, 10 of their volunteer subjects burned at least 20.2 calories per minute in an intense kettle bell workout. The reason behind this is when you work out intensely, your muscles get fatigued more quickly, making you more susceptible to injuries.
In general, the safe rate of weight loss in any workout is about 1 to 2 pounds per week. Working out for roughly three hours a week would make you lose half a pound.
With that said, how quickly you lose weight will depend on the frequency and intensity of your kettle bell workout routine. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts. Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable.
Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting.
Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity. In many instances, this will also eliminate the back pain often caused by poor posture.
Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.
Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.
Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise.
But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks. Hold your kettle bell in front of your hips with an overhand grip.
Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs. Focus on your hip drive to pop the kettle bell upwards, not your arms.
Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down. Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. They involve a more extensive range of motion, which could make them more demanding.
Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify. However, raising the weight so high will increase stress on the lower back, which could lead to injury.
The increased range of movement also means you won’t be able to lift as much weight. But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers.
As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday. With this workout, you do a set of kettlebellswings at the start of each minute, and whatever time is left over is for resting.
You can also use any kettle bell swing alternative you prefer for this workout, including: *Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered.
AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help.
Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts. Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age.
Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know.
Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass, limbering the hamstrings, and strengthening the low back. Instead, chunk it down into sets of ten, twenty, or maybe even fifty, and work them sporadically throughout the waking hours.
If I may venture an idea, do simply leave your kettle bell in a highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you. For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing.
I said the program is 300 kettlebellswings a day, and that premise, I believe, is plain enough to avoid any further elaborations. This 300 swings a day protocol is simply a splash of hot sauce, which can decorate nearly any dish and do it one better.
If you were looking for the single perfect exercise—one that would not only burn a ton of calories, scorch fat, build muscle, boost your endurance, as well as improve your posture and keep you from getting low back pain—you’d need to look no further than the kettle bell swing. With all the benefits it has to offer, kettlebellswings are truly the ‘king of exercises’—and all they require is one heavy, medieval looking piece of equipment that lasts a lifetime.
Folklore has it that kettle bells were first used as counterweights in Russian markets, and at the end of the day the farmers would swing, toss, and juggle the weights for fun and exercise. Everyone from bodybuilders to the most casual exerciser loves kettlebellswings for a reason: they rock.
To properly do a kettle bell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles. Doing moderate to high reps of kettlebellswings will put your muscular endurance through the roof.
Moderate to high repetitions of kettlebellswings will give your heart and lungs an incredible workout. Anyone who’s ever tried the 200 Rep Reckless Challenge Workout will know that by the end, you’re gasping for air and your heart feels like it’s going to beat out of your chest.
Kettle bells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will help to boost your anaerobic capacity. In fact, kettlebellswings work everything from your core, your quads, your hamstrings, your glutes, and your back.
In Tim Ferris’ 4-Hour Body, he experiments with doing only kettlebellswings as a form of exercise, and had dramatic results (you can read about the full results on his blog here —and trust me, it’s pretty impressive). (I typically use a 35 pound kettle bell for my workouts because I’m aiming for speed and endurance).
Brushing your arms on your inner thighs, forcefully extend your knees and hips to accelerate the kettle bell up. At the top position, the kettle bell should be nearly straight above your head and slightly facing forward (there is some contention on this; some people say the kettle bell should be facing completely skyward, but I was always taught to have it point slightly forward so if for some reason you loose control, it would fall in front of you, not behind you).
Absorb the kettle bell weight as it follows the same path back to the starting position. Now you can see why we include kettlebellswings in so many of the 12-Minute Athlete workouts … they’re an incredibly effective (and fun) exercise.
Try a kettle bell swing using just one arm at a time… it’ll build extra balance and force you to use your core even more to stabilize yourself. That’s OK, you can still get many of the benefits of a kettle bell swing by swinging a sandbag, a dumbbell, or even a duffle bag full of heavy stuff (just make sure it’s not to big that it hits the ground every time).
Today was “hard Saturday”:(1,2,3,4) x 5 ladders with the 24 kg, alternated with (1,2,2,2) chin-ups in between presses. Then threw the dice and got 10, so I thought to benchmark myself for the first time to see where I stand as I've never really kept track of conditioning parameters and still consider myself a beginner.
The reason why I'm posting is the following question: would it be better to swing single-handed in future? My goal is the 200 snatches with the 24 at some point (will take me a while, I'm sure, but I'm patient), but I want to be smart about it and not force it.
One concern is keeping my hands “clean” and callus free, which is why I've limited myself to doing high-pulls on Easy Monday. On Thursday variety day I did 5×5 cleans with the 32 kg for the first time and it led to a callus on my right hand that tore during the session today.
I'm guessing getting used to swinging single-handed (as opposed to double) and doing high pulls with the 24 over a period of time might be a good idea before actually snatching it as my technique and strength are not good enough yet, I think. Level 1 Valued Member Team Leader Certified Instructor
On variety days practice high pulls with 24 kg and 1H swings with the 32 kg. Level 7 Valued Member Elite Certified Instructor
Thanks for the feedback, appreciated. Think I will practice the snatch more with the 16 kg on the Monday and focus on technique, and the other suggestions seem very good too. Tamer, good to have those numbers as a reference, they make sense.
Tracy Ranking has a lot of creative ideas for mixing up one and two hand swings within sets and workouts to get a high volume in a given time. If you read through her blog, you can pick up a lot of great ideas.
Two arm swings have carryover in terms of your lungs and hip drive (especially since they allow you to use a heavier bell), but wind and hip drive don't matter if you can't hold onto the bell, and that is most often the limiting factor. Here we are a year and a half later, and I would like to rephrase my original question: how manydoubleswings in 10 minutes is respectable? Doing a hybrid of Kettle bell Strong and the One program, today I did:
The SAS way of only going up to 10 crisp reps then rest is quite different, but I think these longer grinds have their benefits too as I feel more conditioned than ever. I am also about a month into Top and I have been shooting for around 200 reps one handed for the heavy days.
I am doing the same cut off on the medium days but aiming for a slower pace. There is a point as you approach 40 seconds work per minute that it gets really tough as your rest is so little.
Also, at some point, hopefully towards the end of this Strong cycle, I will be able to say “this is good enough” (very good baseline for stamina indeed, maybe I should keep the reps as they are -- good enough -- and aim for making the later reps easier and more explosive) and move on to double 28's later on. Chris, just keep going, I once struggled to press a single 16 kg for 1 rep but consistency over a few years can achieve a lot, I found! (also, I hope the above posts don't come over as “bragging” about numbers as they are pretty meaningless to me, it's just that I train on my own with very little interaction and feedback so this public forum is very valuable to check in every once in a while)
My only takeaway from this is the inspiration and courage to do this myself. Even if your swing numbers are a fraction of some SFG Gods around here, they're yours. I'm not as impressed with the absolute number as I am with the tenacity and hard work that it must have taken to get there.
Gives me--a fellow mortal--cause to hope and I'm looking forward to a little “bragging” a year from now, myself. Today I decided to drop the reps to 20 per minute, for a solid 200 in total, explosive and hard style.
Felt good, more like after a session of SAS, recharging the batteries. One thing I don't really get is how when you go up to 45/15 you can do fewer swings. Surely when you do them explosively you have a certain set cadence you can't really deviate from, and after 45 seconds anyone should hit at least 25 reps, if not more?
Either way, two times a week 10 minutes of this, and you get a hell of a lot of bang for your buck (loving the simplicity). If much preferred Scott Marcella's — Shock And Awe Protocol because of the variety of moves for doubles although Geoff's books are totally top-notch. In SAS, Pavel tells us to test every couple weeks with a set of non-stop swings.
10min straight of double KB swings seems like a super hard road....but good luck! Last weekend I got 100 24 kg snatches in 4:20min and I just put the bell down once for ~15-20sec while being tested by someone counting reps.
Mike agree, doubles 10×10 would be good and an interesting variation. I was quite proficient in SAS with the 40 kg but never went up to the Beast as I decided buying another 24 kg for my first double KB work would be a better investment as pressing has always been my weakness.
I looked at the Shock & Awe protocol and, like with Geoff's own complexes, it looks great, but technically I'm not at this level and I would need to be trained and assessed a bit more by an SFG. Plus snatching is problematic as the ceiling in my “homemade gym man cave” is too low...
On the topic of snatching, it's a weakness on my part as I have never done them much, but my idea is to build strength endurance “the safe way” with heavy swings, and I might just do the 5-min snatch test at the end of all this too to see where I stand in that regard. I definitely hit the Simple Goal but not a lot further other than adding in a couple 40 kg TGU reps and infrequently some 40 kg 1-hand swings.
But the 32 kg swings were “money” in helping prep for my 5min snatch test. I definitely needed to introduce snatches into my prep to get that groove and condition my body further.
I was super sure in my biceps a few times when I added snatches in. I actually had not snatched in ~1 year+ when I did that test but had been on SAS for ~6 months with one break to cycle Shock & Awe through. And more WTH...even though I was not training much Cap at all, I got a PR on my right hand Cap with the 36 kg.
Last time I got 36 kg was only on my left and Pavel was watching in San Jose at 2012 ROC... I did not try the 40 that weekend unfortunately. My right shoulder at that time was healing from a surgery in 2011 to repair a torn labrum.