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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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    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
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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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    "... you can't flake under any circumstances, 'cause next thing you know, this whole time is gonna be gone, and you're gonna be saying, I wish I could have done this, I wish I could have done that.... When it's over, there is nothing you can do about it." Bios3 Training

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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.
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    Can I join please?

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    Quote Originally Posted by pippalata View Post
    Can I join please?
    Yep anyone can join.
    It's not about being better than others, it's about being better than YOU use to be.

    A person of words and not deeds is like a garden full of weeds.





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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.
    It's not about being better than others, it's about being better than YOU use to be.

    A person of words and not deeds is like a garden full of weeds.





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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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    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.
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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!
    solange

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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!
    "... you can't flake under any circumstances, 'cause next thing you know, this whole time is gonna be gone, and you're gonna be saying, I wish I could have done this, I wish I could have done that.... When it's over, there is nothing you can do about it." Bios3 Training

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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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    solange

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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.
    It's not about being better than others, it's about being better than YOU use to be.

    A person of words and not deeds is like a garden full of weeds.





  15. #15
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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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    solange

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