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How Many Kettlebell Swings Should I Do

author
Danielle Fletcher
• Monday, 07 December, 2020
• 11 min read

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.

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Contents

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. 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.

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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.

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.

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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.

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(Source: www.popsugar.com)

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).

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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.

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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.

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.

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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. Today I thought I would break down this question and show you exactly how the amount of reps affects the goals you are looking to achieve.

Adding muscle or tone Losing excessive fat from your body Improving your overall strength Developing better cardio and endurance If for example your main goal is to add muscle or tone to your body then understanding the correct amount of reps for achieving that is important.

Exercises should last around 45 seconds resulting in a rush of blood to the muscles and often a swollen or pumped feeling. Double Kettle bell Clean and Press for Hypertrophy When you perform repetitions over 15 you start to enter the endurance phase and will often experience that burning feeling in your muscles.

Higher reps improve your ability to keep going under stress and will raise your heart rate for longer. Many beginners should start with endurance based exercises as they often have lower chances of injury although they do encourage bad repetitive form if not done correctly.

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Women often avoid lifting heavier kettle bells because of a fear of adding too much muscle or bulking up, this is a big mistake. Women lack quantities of the hormone testosterone to add large amounts of muscle but lifting heavier weights will greatly improve aesthetics and increase fat burning potential.

The challenge for any kettle bell lifter is selecting the correct weight for your goals, this will take a few workouts to get right. The heavier you lift the longer your rest periods should be to enable full recovery before the next set.

Finding the right balance between how hard you exercise and thus how much rest you should take both during sets and also after workouts is a very personal choice. For example, younger adults with good nutrition and genes will recover much quicker than older overweight individuals.

As a general guide taking 1 days rest after every workout is a good place to start. Once you understand your goals you can start performing the various kettle bell exercises within your chosen rep range whether endurance, strength or hypertrophy.

It will take some time to choose the correct kettle bell weight to ensure you are not lifting too light or too heavy for your chosen rep range. 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.

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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.

The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement. The 10,000-swing challenge is the ultimate swinging workout and requires you to do swings nearly every day.

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.

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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.

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.

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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.

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Sources
1 www.self.com - https://www.self.com/gallery/lower-body-kettlebell-exercises
2 www.youtube.com - https://www.youtube.com/watch
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/best-glute-exercises-using-kettlebells/
4 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/8-best-kettlebell-exercises-for-big-strong-glutes/