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Thread: 10,000 Kettlebell Swings Challenge

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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?
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    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!
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    Can I join please?
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    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.

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    Quote Originally Posted by cavegirl13 View Post
    Yep anyone can join.
    Ps thanks

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    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!

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    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!

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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
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    Aha, I have seen a 5 kg one for 11, iron, from Tesco direct. 5 off. I could pick up in store tomorrow!
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    ooh goody am going to order. Didn't want to spend too much in case it doesn't grab me but think it will as I am into endurance and not speed!! Thanks for the help on this. Cavegirl, your arms look amazing, not a bingo wing in sight. Is this the kettlebells??

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    This is so good. Have just ordered the kettlebell so here we go. Why am I so excited? Don't know but daughter who relocated back from Aus to here a few months ago is going to live in London all week. Yippee I can now put the junk in my little gym back in her old room. I found my old handweights but I have more in gym when I can get in there. It has static bike, one of those hand feet cross trainer cheapo things but husband loves it. Space to do shread dvd. Music systems times 2 as one has broken cassette and one has broken cd! weights, hula hoop, step and other odd things including a thing that works like a rowing machine......now wouldn't you think I would be ultra fit as also have a park just through the hedge big enough to prance around in!!!!

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    p.s. Cavegirl, know what you mean. I went into care work with elderly for light relief from office work and stayed really fit. All that lifting and humping and sweating but wouldn't have missed it for the world!

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    I so need to start using mine...
    Silly Q but do I do all sets you said above 5x in one day? For 2 days then 1 day rest?
    Beginner here , bought the kettlebells but never used properly! X
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    Well done, Cavegirl. I am dithering a bit but work is crazy right now... must get off my derrier and join you!

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    getting to that 6st loss!

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    Quote Originally Posted by cavegirl13 View Post
    If you choose to do the program 5 days per week, on one of those days you'll only do the swings. Leave out the strength work between rounds. If you train 4 days per week, you'll use the strength movements every workout.

    Yes.So each day you will of done 500 swings and if your doing goblet squats then you will do 30 each day.

    After the 50 swings you don't do the goblet squats you rest for 30-60 seconds before doing the next set of swings.
    Ahh I see, as a complete beginner I think 500 a day would kill me lol

    Sent from my HTC One X using MiniMins

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