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Thread: 10,000 Kettlebell Swings Challenge

  1. #1
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    MAndrews's Avatar
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    10,000 Kettlebell Swings Challenge

    T Nation | The 10,000 Swing Kettlebell Workout

    Aim of the game: 4-5 days per week. 2 days on, 1 day off, and repeat.

    Each session involves 5x of this:
    Set 1:  10 reps
    Set 2:  15 reps
    Set 3:  25 reps
    Set 4:  50 reps


    I am not gonna fuss over the weight of the kettlebell - heck, if you wanna just do unweighted squats - that's cool too.

    Anyone?
    cavegirl13 likes this.
    Working against the tide from being FFF - Forties, Fat, Female! I can't stop time, and I AM female - but I can certainly deal with the FAT!

  2. #2
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    I'll join you.I need to get back into it.
    I will be using a 6kg and will do it Mon,Tue,Wed rest day,Thurs and Fri.

    If you post this down in the kettlebell section you may get more members joining in.

    Kettlebells
    MAndrews likes this.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  3. #3
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    MAndrews's Avatar
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    Diet: Paleo
    Height: 1.55m
    Start Date: 29/07/2013
    Start Weight: 60.2kg
    Current Weight: 54.7kg
    Goal Weight: 50.2kg
    Goal Date: 30 October 2014


    BMI Information:
    Start BMI: 25.1
    Current BMI: 22.8
    Goal BMI: 20.9


    Statistics:
    Total Weight Loss: 5.5kg
    Weight to Lose: 4.5kg
    % Lost 9.12%
    Hi Cavegirl. Thanks for the reply. I had considered putting the thread in the KB section too, but put it here instead as KBs need a higher profile I feel. Would be great to do the 10,000 swings "challenge" together!
    cavegirl13 likes this.
    Working against the tide from being FFF - Forties, Fat, Female! I can't stop time, and I AM female - but I can certainly deal with the FAT!

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    I posted a link in the Kettlebell section but we will use this one here for the challenge.

    I'm starting tomorrow.
    MAndrews likes this.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  5. #5
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    Statistics:
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    Can I join please?
    cavegirl13 likes this.
    http://www.minimins.com/slimming-wor...y-turn-14.html

    My goals...

    Get down to 10st 7lbs by Rome (11/03/14) DONE 11/3/14
    Lose 5lbs (10st 9) DONE 2/4/14
    Get back to 10st 7 DONE 2/4/14
    Lose 10lbs (10st 4) DONE 30/4/14
    Get into healthy BMI range (10st 1) DONE 15/6/14
    Lose a stone (10st) DONE 8/8/14
    Lose 15lbs (9st 13) DONE 8/8/14
    Reach club 10 (9st 12lbs) DONE 8/8/14
    Lose 20lbs (9st 8)
    Achieve interim target of 9st 7lbs

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    Quote Originally Posted by pippalata View Post
    Can I join please?
    Yep anyone can join.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  7. #7
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    I'm going to stick to just the Goblet squat.

    10 Swings
    Goblet Squat 1 rep
    15 Swings
    Goblet Squat 2 reps
    25 Swings
    Goblet Squat 3 reps
    50 Swings
    Rest 30-60 seconds; repeat 4 more times.


    By the end of the workout, you'll have completed 500 swings and 30 goblet squats.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  8. #8
    Im always here!
    pippalata's Avatar
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    Diet: Slimming world
    Height: 5ft3in
    Start Date: 08/01/13
    Start Weight: 11st0lb
    Current Weight: 9st11.5lb
    Goal Weight: 9st7.0lb
    Goal Date: 27/09/14


    BMI Information:
    Start BMI: 27.3
    Current BMI: 24.4
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 1st2.5lb
    Weight to Lose: 0st4.5lb
    % Lost 10.71%
    Sorry for my ignorance, but what's a goblet squat? I've only ever been to KB classes so haven't learned the names...!

    Also, I'll be (attempting) to use my 6kg.
    http://www.minimins.com/slimming-wor...y-turn-14.html

    My goals...

    Get down to 10st 7lbs by Rome (11/03/14) DONE 11/3/14
    Lose 5lbs (10st 9) DONE 2/4/14
    Get back to 10st 7 DONE 2/4/14
    Lose 10lbs (10st 4) DONE 30/4/14
    Get into healthy BMI range (10st 1) DONE 15/6/14
    Lose a stone (10st) DONE 8/8/14
    Lose 15lbs (9st 13) DONE 8/8/14
    Reach club 10 (9st 12lbs) DONE 8/8/14
    Lose 20lbs (9st 8)
    Achieve interim target of 9st 7lbs

  9. #9
    Im always here!
    pippalata's Avatar
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    Diet: Slimming world
    Height: 5ft3in
    Start Date: 08/01/13
    Start Weight: 11st0lb
    Current Weight: 9st11.5lb
    Goal Weight: 9st7.0lb
    Goal Date: 27/09/14


    BMI Information:
    Start BMI: 27.3
    Current BMI: 24.4
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 1st2.5lb
    Weight to Lose: 0st4.5lb
    % Lost 10.71%
    Quote Originally Posted by cavegirl13 View Post
    Yep anyone can join.
    Ps thanks
    http://www.minimins.com/slimming-wor...y-turn-14.html

    My goals...

    Get down to 10st 7lbs by Rome (11/03/14) DONE 11/3/14
    Lose 5lbs (10st 9) DONE 2/4/14
    Get back to 10st 7 DONE 2/4/14
    Lose 10lbs (10st 4) DONE 30/4/14
    Get into healthy BMI range (10st 1) DONE 15/6/14
    Lose a stone (10st) DONE 8/8/14
    Lose 15lbs (9st 13) DONE 8/8/14
    Reach club 10 (9st 12lbs) DONE 8/8/14
    Lose 20lbs (9st 8)
    Achieve interim target of 9st 7lbs

  10. #10
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    Quote Originally Posted by pippalata View Post
    Sorry for my ignorance, but what's a goblet squat? I've only ever been to KB classes so haven't learned the names...!

    Also, I'll be (attempting) to use my 6kg.
    MAndrews likes this.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  11. #11
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    solange's Avatar
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    Goal Weight: 10st7lb
    Goal Date: asap


    BMI Information:
    Current BMI: 27.4
    Goal BMI: 23


    Statistics:
    Weight to Lose: 2st0lb
    Can anyone tell me a bit on kettle bells. I am 63, not in great shape. Not bad though. What weight bell? Where to learn online. I have done masses of exercise and hand weights in the past so am aware of what I can do but have never tried this.
    Thanks in anticipation - I need something new to get my enthusiasm back!
    solange

  12. #12
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    Diet: Paleo
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    Start Weight: 60.2kg
    Current Weight: 54.7kg
    Goal Weight: 50.2kg
    Goal Date: 30 October 2014


    BMI Information:
    Start BMI: 25.1
    Current BMI: 22.8
    Goal BMI: 20.9


    Statistics:
    Total Weight Loss: 5.5kg
    Weight to Lose: 4.5kg
    % Lost 9.12%
    Hi Solange! Great to see you're interested in this.

    Quote Originally Posted by solange View Post
    Can anyone tell me a bit on kettle bells.
    This is a pretty good video regarding the techniques of a Swing. How to Do Kettlebell Swings | Sleek/Strong With Rachel Cosgrove - YouTube

    And here's one of the many places where you can buy a kettlebell:

    Lonsdale | Lonsdale 3 Kg Kettle Bell | Fitness Equipment

    Three names I would strongly recommend you do a search on ar Pavel Tsatsouline, Paul Chek, and Soctt Sonnon. They are fountains of knowledge and of the 3, I think Scott Sonnon's style of teaching works best for me.

    It's hard to guage what would be a good size for you without meeting you, but I think the "small" would be good to start on. Some may argue that the weight is too light, but I would counter argue that it is not - for 500 reps per session, for someone who is starting out!
    Working against the tide from being FFF - Forties, Fat, Female! I can't stop time, and I AM female - but I can certainly deal with the FAT!

  13. #13
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    Many thanks, I shall be looking all this up asap. 3 kg sounds light but then taking into account age and number of reps would probably be sensible! Even now I do build muscle easily so as I just want to tone I'll trust your judgement!! I chuck around two cans of beans at 400 grams each now and then doing squats and lunges but trouble is I don't keep it up. My home gym (small but functional) is now the junk room. I need a big turnout and get it up and running again as it has a BIG mirror so no escaping the bitter truth . I am 5ft 7ins and strongly built bone wise but at the moment with a lard covering . I'll be back when I get a bell. Thanks for the inspiration
    MAndrews likes this.
    solange

  14. #14
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    I would go to JJBSports or somewhere who sells Kettlebells and try the different weights.I wouldn't go below 4kg to start with.You'll be surprised after a few swings how light a 4kg is.

    Don't buy the plastic ones as they are bulky.Go for cast iron ones.


    Been maintaining under 9 stone on a Primal diet since Oct 2012.


    Commitment and hard work gets you there.

    You can 'diet' and still have a life if you really,really want to.



    Maintaining is easier than the losing.

    Your weight is not going up for no reason. It's going up because you consume more than you burn.

    116 days until Xmas.

  15. #15
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    solange's Avatar
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    Diet: SW/Misc
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    Current Weight: 12st7lb
    Goal Weight: 10st7lb
    Goal Date: asap


    BMI Information:
    Current BMI: 27.4
    Goal BMI: 23


    Statistics:
    Weight to Lose: 2st0lb
    Aha, I have seen a 5 kg one for 11, iron, from Tesco direct. 5 off. I could pick up in store tomorrow!
    cavegirl13 and MAndrews like this.
    solange

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