Every day for thirty days, this is 9000 swings in a month and using a 24 kg kettle bell for a guy. To make changes in this once you've hit a goal will be a little too much volume with heavier weights.
Seems a little too repetitious to me adding that on top of your existing training program. Tim Ferris's advocated 75 kettlebellswings 2x per week in the 4-Hour Body and stated he achieved his leanest physique to date.
Let's be more clear that there was lots of other variables especially better nutrition and stress relief techniques that helped that to happen. It is meant to be a mass and strength builder especially on the limiting factors of your Strength endurance such as forearm and finger flexors for grip and glutes and hamstrings for the dead lift.
It still goes around that kettle bells are mostly for cardio, and I'll agree because not many people are using heavy enough ones!! I started for a week and made it 30 days no matter what my first time.
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. 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. You want to be like a precise marksman, not a terrified rabbit running from a fox when you do the kettle bell swing.
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.
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. 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.
The kettle bell swing is a move that builds power and explosive strength in all the muscles at the back of the body, known as the posterior chain. These muscles include those of your back, glutes, hamstrings and calves.
The amount of time you should rest between sessions depends on your fitness level and how hard you're working, notes strength coach Marc Perry. For instance, if you constantly try to swing a heavier kettle bell for a low number of repetitions and work to fatigue, you'd definitely need those rest days.
Manykettlebell advocates actually recommend performing swings daily. Pavel Tsatsouline, who popularized Russian kettle bell training in the West, advocates doing swings every day based on a concept called “greasing the groove.”
The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement. Typically, you can complete this in one of two ways, says Danny Away of Tucson Kettle bell.
If you’ve been wondering how manykettlebell workouts per week you should be performing then this is the guide for you. I’m going to reveal the right weekly schedule for you but first let’s cover a few factors that will affect your decision.
The better your nutrition and your ability to assimilate your food and drink the quicker you will recover from your previous workout. If you struggle to sleep well and for a good 7 – 9 hours per night then this will affect the speed at which you recover from your workouts.
As we age our metabolism slows down and with it our ability to heal from injuries quickly. As workouts cause micro-trauma to the muscle fibers the quicker you can heal the more frequently you can exercise per week.
If you work a very physical job then recovery can take longer than someone in a more sedentary role. Do you play weekly sports, practice martial arts, enjoy hill walking, cycling, or running?
All of these activities may determine how quickly you recovery from your kettle bell workouts. General fitness may include: maintaining muscle mass, challenging your cardio and improving movement skills.
Example Workout from the 50 Kettle bell Circuits for General Conditioning — 3 x week If you are pushing a little harder than general fitness and looking to make some serious changes to your body then you may increase the amount of workouts per week. Big strength based gains may include both kettle bells and barbells / dumbbells and so the amount of specific kettle bell workouts will be reduced to 1 – 3 workouts per week.
The best way to start is by beginning with a lighter schedule and then adding more workouts if necessary. First it is important to realize that you are going to have to listen to your body and make some adjustments as you navigate your way through your workouts.
If you start feeling overtired or don’t seem to be making any strength, rep or time gains then you are probably exercising too often per week. For most people I recommend starting with the 3 times per week schedule for the first month just to get used to how your body reacts.
Unfortunately the body always needs time to recover from exercise and just working hard too will often lead to over training and ultimately niggling injuries. If you have a scheduled rest day but feel like you want to do some form of exercise then try something that doesn’t conflict with your kettle bell workouts : cycling, walking, rowing, swimming, gardening are all good options.
Ultimately you need to listen to your body and make adjustments as you go either adding more or less workouts per week. In short, the difference is the system or the habits set in place.
And this got me thinking why people are constantly chasing the next new diet or the next new exercise craze or always struggle to get into the shape they want even though they know what their goals are. It is easy to get suck in to all the media talks or peer pressure that you got to try this next new revolutionary, scientifically proven workout or next new shiny object only to be in shape or slightly in shape for less than 6 months and be back to square one.
But I must admit I never fully understood why it is hard to form a new habit. To form a new habit that works for you, you have to minimize the friction against it and make it easier to happen and rewarding.
And in this 100 Kettle bell Swing Everyday Challenge, the idea is to make it easy to stick to the task by implementing a few strategies that I discussed in the closed Facebook group. Once you get enough habits in place you will be set without worrying about the end results.
Kettlebellswings is picked over other lifts because of its high benefits-to-risk ratio, its versatility and logistic advantage. Kettlebellswings is an amazing one-in-all exercise that provides cardiovascular, muscular and endurance conditioning.
It develops explosive power in the hips, strengthen the legs and make your lower back stronger and healthy. It’s kind of like a posture fix as well for people who sit down a lot for work because it “wakes up” the core and hips muscles that get into “sleep” mode from prolong sitting.
Plus, you can do the 100 swings anywhere (no commuting to gyms), anytime, in less than 20 min (usually), and even in your PJ. In short, the swings can improve your posture, cardiovascular fitness, build strong legs, powerful hips and gives you bums of steel which all combined helps you become stronger, fitter and improve your athletic performance ranging from running to martial arts to powerlifting (if you are doing anything at all physical).
Below is a 100 KettlebellSwings Everyday Challenge Guide that I had it on the Facebook group. The truth is it can be hard to do it alone and so much easier to achieve success when you know you got a group of like-mind and nice people that could be from anywhere you get motivation and support from.
The kettle bell swing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system. Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1).
This means that a 20-minute kettle bell 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). 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. But that doesn’t mean everyone will only burn 160 calories in 12-minutes, like in this 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! Is swinging a kettle bell every day the answer to your fat loss, strength, or lower back issues ?
As the swing uses so many muscles it also burns a lot of calories as well as raising the heart rate quickly making it very cardiovascular. If performed correctly the kettle bell swing will also strengthen the body from head to toe as well as developing a solid core to prevent back issues.
Age — younger body’s repair quicker than older ones Genetics — some people just recover from exercise quicker than others Diet — it’s hard to repair muscle tissue if you have a feeding yourself with junk food Sleep — the majority of muscle repair happens during your sleep Occupation — a daily physical job may not leave much room for complete recovery Experience — a lifetime of exercise or lifting weights can mean quicker recovery Heavier weights and longer workouts together create a lot of volume that will definitely overload the system.
Make sure to measure your heart rate at the same time first thing in the morning. If your resting heart rate is elevated or you feel excessive fatigue then take another day off.
As mentioned earlier, you need to keep the volume low in order to avoid over training and potential injury. Two Handed Swing x 10 reps Rest for as long as needed Repeat 3-6 times
Keeping the repetitions and rest periods short like this gives you time to reset each set. You can use a system called ‘ rep setting ‘ in order to ensure you do not over exercise each day.
Two Handed Swing x 10 reps Rest for as long as needed Repeat 6 times Two Handed Swings x 15 reps Rest for as long as needed Repeat 4 times
Two Handed Swings x 10 reps Rest for as long as needed Repeat 3 times One Handed Swing x 5 reps each side Rest for as long as needed Repeat x 3 times One Handed Swing x 10 reps each side Rest for as long as needed Repeat x 3 times
As you can see the total amount of repetitions always equals 60 reps so you make sure to keep the volume down. The kettle bell swing is a huge full body exercise that is good for strength, conditioning, fat loss and power.
Everyone responds different to exercise depending on their age, genetics, diet, occupation, experience, and the workout itself. The volume of the workout needs to be kept low in order to perform kettlebellswings daily.
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).