100 Kettlebell Swings a Day

[fallstoclimb]

I'm not going to participate in your challenge, because I'm following my own Dan John program this month.  Dan John really is a bastion of great information.

I'm following his 40-day workout plan. http://danjohn.net/2013/12/the-forty-day-workout-again/   In summary:  Pick 5 simple exercises, do 40 workouts in as few days as possible (factoring in off-days).

• A large posterior chain movement (the deadlift is the right answer)
• Upper body push (bench press, incline bench press, military press)
• Upper body pull (pull-ups, rows, or, if you’ve ignored them like me, heavy bicep curls)
• A simple full-body explosive move (kettlebell swings or snatches)
• And something for what I call an “anterior chain” move (an abdominal exercise). I think the ab wheel is king here, but you can also do some other movements best suited for lower reps.

So, I'm doing deadlifts, bench press, ring rows, KB swings, and the ab wheel.  I've suffered from paralysis by analysis in the past with fitness, and this program focuses on just "doing it" instead of specific weights/reps.

Again, I love Dan John.  Good luck with your KB swings.

I'm thinking about starting this program as I'm finishing up Intervention now, but am slightly confused about it.  (Like the guy's message but find his writing hard to follow).  A lot of days it sounds like the warmup for each specific lift is more or less included in how he has the program structured (5 reps, add weight, 3 reps, add weight, 2 reps), but what about the 2x5 day?  Is that the total lift, or is it implicitly assumed that you have warmup reps and that is the work rep?  When it talks about the rule of 10 -- is that for the work set or all sets?? 

[TRBeck]

I do warmup sets for deadlift; the rest I just do the 2x5 work sets. I do usually add two warmup sets for deadlift, but these are not max effort days so you don't need to obsess over the warmup IMO.

[TRBeck]

Still alive and kicking on this. I have now done 100 swings for 87 consecutive days, with 100 planned for later today. I will have to decide pretty soon whether to stop at the 90-day mark, add a couple of days and hit three months, or strive for a nice, round 100. After that, I may continue to push indefinitely, or I may call it good and go back to doing them 4 days a week or so.

[TRBeck]

Did 100 last night, making 90 days. I am going to continue until at least the 100-day mark and then assess. I am still running 45+ miles weekly and have done additional strength training the past couple of weeks. I intend to do more of the other strength training going forward but will keep swinging as long as I feel it's helping my running. Which it still is.

[joeh]

WOW 90 days, nice work!

I got two days in a row yesterday... but I have a feeling that my streak will break again tomorrow when I head to Kenya. I'll shoot for four days in a row this time =). I should have looked at my travel schedule before trying to get any sort of streak with KBs. Maybe pushups would have been a better idea.

[TRBeck]

Today will be day 99.

I think after tomorrow - day 100 and therefore swing 10,000 - I will recalibrate. Maybe 80 days of 125. That takes me right up to the two-week taper before my planned February marathon. Seems like a good goal.

I find the swings keep my hips positioned properly. This is the chief benefit to me at this point.

Other things I like about this challenge:
    - discipline is good
    - swings work the lats, shoulders, and abs in a stabilizing role and thus help posture immensely
    - additional calorie burn on top of my other exercise
    - minimally time-consuming - I can knock out 100 in four and a half minutes with ease
    - great supplement to running in terms of avoiding weak or disengaged glutes
    - fun way to get the heart rate up in a hurry
    - once the bells are out, I just start using them for other things - overhead press, goblet squats, lunges, offset squats, clean and jerk, bent-over rows, one-legged deadlifts...sometimes when running more than 40 miles a week, I have trouble getting up motivation for lifting in addition; with swings on the menu daily, the other stuff follows more naturally

If any of you are on the fence about messing around with kettlebells or making them a daily thing, I can only say that after the first couple of weeks, this has been an automatic, easy thing for me, and worth far more in returns than the effort expended.

[TRBeck]

Yesterday was day 100. 100 days x 100 swings = 10,000 swings

I'm now upping the ante for myself. I'm going to push up to 125 swings a day and see how it goes. My goal is 80 days to get to the 10,000 total again. That would put me at the beginning of a two-week taper before a planned February marathon. Good timing, I think.

Today will be day 1 of 125/day for me. It seems I may be the only one doing the hundred a day, but if anyone else is following along, please feel free to post about your experiences.

[ontheroaderic]

I'm a little late to the party, but I'm in. It's been a while since I've swung a kettle bell (used to be way into Crossfit but injured myself). Just ordered a 16kg and a 24kg - should be here this week, and I'll start posting once I've started. Great idea!

[cdybeijing]

I haven't been logging on to this forum much recently, but thrilled to see such an active community of kettlebellers. I guess the minimalism and frugality of kettlebell training would appeal to Mustachians...

I have been doing S+S throughout the fall using my 32 kg and 40 kg bells, but now that winter is coming and the ground is cold, I'd like to mix it up a bit. Thinking of trying Easy Strength for the 40 workouts, targeting 50 days, but using kettlebell moves. 2 sets of kb press, 2 sets of kb rows, 2 sets of double kb front squats, 100 1 hand swings, 2 sets of ab wheel roll-outs. Will let everyone know how it goes.

[horsepoor]

I am ready to join in on this gauntlet now that my half marathon is done.  I really need the core strength for riding, and I've gotten a little lax on it lately.  I usually do 1-handed swings with a 25, and need to work back up to 2-handed swings with my 50# bell.  Maybe working up to 100 with that by the end of the year would be a good goal.

[nessness]

Thanks for the inspiration - I started this challenge yesterday! After having a baby a month ago (and only doing yoga and walking through the last half of my pregnancy) I'm in the worst shape of my life, but I'm ready to start getting back in shape! This should be something I can do while the baby's napping even on the days when I don't have the time/energy for a full workout.

I used a 16 lb kettlebell and did 5 sets of 20. It was challenging but doable, and today already felt better than yesterday!

[Stellar]

I tried this last week.  I think I am doing something way wrong!  My knees were absolutely killing me for days.  I actually only managed 55 with 15lbs.

[shawn77777]

Well I'm late for the challenge but just got a 25 lb one so I'm in starting tomorrow.  Been done a form of the dirty thirty for awhile something we did in the military to get ripped quickly.   But gonna start this aswell!

[Milizard]

Holy shit, you guys are really bad ass with these huge kettle bells!  I've got a dinky 5#er that does me in by the end of my routine.  (I'm a woman, and have never had much upper body strength.)

I'm not worthy--carry on with the badassity... ;-)

[horsepoor]

Holy shit, you guys are really bad ass with these huge kettle bells!  I've got a dinky 5#er that does me in by the end of my routine.  (I'm a woman, and have never had much upper body strength.)

I'm not worthy--carry on with the badassity... ;-)

How are you doing your swings?  Have you gotten a tutorial?  Swings aren't really about upper body strength, beyond having enough shoulder girdle strength for the bell to not rip your arms off.  It's a ballistic exercise that engages the core/posterior chain.  I'd venture to guess that you're not doing this as a ballistic move with a 5# bell because that's not enough to counter balance with an explosive hip-driven swing.  If you're doing it like on The Biggest Loser, you're doing it wrong.  :)  Check out Lauren Brooks (Kettlebell Queen, I think) or Tracy Reifkind on YouTube. 

[Milizard]

Holy shit, you guys are really bad ass with these huge kettle bells!  I've got a dinky 5#er that does me in by the end of my routine.  (I'm a woman, and have never had much upper body strength.)

I'm not worthy--carry on with the badassity... ;-)

How are you doing your swings?  Have you gotten a tutorial?  Swings aren't really about upper body strength, beyond having enough shoulder girdle strength for the bell to not rip your arms off.  It's a ballistic exercise that engages the core/posterior chain.  I'd venture to guess that you're not doing this as a ballistic move with a 5# bell because that's not enough to counter balance with an explosive hip-driven swing.  If you're doing it like on The Biggest Loser, you're doing it wrong.  :)  Check out Lauren Brooks (Kettlebell Queen, I think) or Tracy Reifkind on YouTube.

I got this kettle bell on clearance, and the DVD was in the package.  For the basic swing, I'm sure that I could go to 15# no problem.  (I'm a little afraid a heavier one could strain my back or problem shoulder).   I do get a cardio workout from it, which was my goal.  On alternating days i do a pilates routine for hips, legs and core. 

There are one arm swings in the routine that you hold at shoulder height, as well as overhead lifts that work the back of the arms.  Theres a 1 arm row(? I guess you'd call it) from a lunge position.  Also a 2arm row, lifting in front of the chest.  Under leg pass and lunge.  And a pass around in circles.  I do like the variation in the routine, as I get really bored of the basic swing.  I used to dance, so I really need something more involved to keep my interest.

[shawn77777]

SO I decided on not starting with the full 100 but I did 20 since I'm doing so much other stuff..  I assume when ya say 100 that you are talking about 50 each arm right?

[shawn77777]

Well another night of just 20 after a day of pushups and squats.  Starting Sun I will double it to forty.

[horsepoor]

Hopefully I'll ramp up the consistency here soon.  I did a full SKOGG KB workout on Friday with a 20# and was surprised at how sore I was on Saturday, so skipped the bell and just walked, then was doing DIY projects all day Sunday.  Tonight - 25# bell 25 swings and snatches each side, then 20 swings and high pulls each side, hit the 50# for 20 2-handed swings. 

[shawn77777]

Well got in 60-80 assorted chinups, pullups and about 50 or so before work and just now did my 20 kettlebell swings and added 20 snatches aswell.  Feeling real good!

[surfhb]

DIY Kettlebell:

http://youtu.be/Zq9Yxn5a9D8

I'm heading to Home Depot this morning to join this challenge

[TRBeck]

SO I decided on not starting with the full 100 but I did 20 since I'm doing so much other stuff..  I assume when ya say 100 that you are talking about 50 each arm right?

Yeah, 50 each arm would be 100. The swing's the thing. Arms are just there to hold the bell.

Man, it's great to see so many folks joining in now. Sorry I dropped off the thread a bit. I did nine days of 125 before a nasty stomach bug laid me low for two days. I will do 125 again today and continue daily until I hit 80 days of 125. I'm glad it didn't happen until I'd done the 100x100, though. Felt great to hit the 10,000 mark.

Love the DIY KB. In many ways, it's much more useful for swings as you can adjust weight easily without having a bunch of bells.

For those struggling with form, weights, etc., I think for most women 12kg is a recommended starting point in order to get enough weight for a ballistic move. Certainly you need to use something that isn't going to hurt you, but you also need to use enough weight that you will hinge properly and not cheat it up with your arms. When I talk about swings, I'm referring to the hard-style or Russian swing. I don't consider the Crossfit form proper, nor the Biggest Loser form, but to each his/her own. Regardless, formwise, you can google/youtube for some good tutorials. Upthread I recommended Dan John and Tracy Reifkind. Pavel Tsatsouline is the man credited with bringing the kettlebell to the US (I know there are arguments about this; neither here nor there for the purposes of this thread), so you can check out his resources, too. S&S discussed a bit upthread is Simple & Sinister, a bare-bones workout program featured in his most recent book. For those looking to get a maximally effective kettlebell workout in a minimal amount of time, it is excellent.

125 coming up later tonight. 8-mile run this morning, too.

[shawn77777]

Well after chest, tris,and quads today at work I decided to do a few extra swings tonight hit 40.  Wasn't bad might go ahead and roll with 40x a day for a week.

[Penny Lane]

I have to thank those of you who got me into trying kb's.  I have done well with my 15# one; I think it's helping my bad knee as well.  Such an efficient exercise with lots of benefit per unit time invested.  Thanks to all again, including those video links!

[TRBeck]

How are we all doing with this?

I am back to 100 a day. I had a bout of neck and shoulder issues around Thanksgiving and lost a week of swinging; I have settled back into a 100/day routine with additional strength training on Monday, Wednesday, and Friday. I will try to just keep this standard until my Feb. 15 marathon, at which point I will probably shift gears a bit and do more weightlifting. Swings will be a part of that, too, but I'm not sure what it will look like. For now, running's the main thing, and this is a complement to it.

Anyone else still on board?

[horsepoor]

I had some sort of pinched shoulder thing going on too.  I think it was due to jumping back into dead lifting too heavy, but I'll probably eschew the 50# swings for awhile.  I had worked up to three sets of 20 in addition to the 25# one handed swings, snatches and high pulls.  Need to get back at it.

[firebeard]

Are folks still doing this?  I could use some extra inspiration to get my swings in :)

[TRBeck]

Did mine this morning. I generally do additional strength training on Monday, Wednesday, and Friday, but if I don't it's okay. The swings must happen, though. Everything else is better when the swings happen.

[alleykat]

I don't know if folks are still working on this challenge but I think I will start it this year.  I have been walking for a month now consistently and I think I can start to add this in slowly, of course. As far as fitness, I am at ground zero but determined to change that. I picked up a spare tire over the last couple of years and I am ready for it to be gone.

[firebeard]

50 swings done this morning, and I've got 50 more to do this afternoon/evening.

After I moved and started working from home instead of walking or biking to the office daily, I've gotten softer than I'd like.  Recently I've added a morning walk outside to my before-work routine.  Having my kettlebells always on hand is nice; I just have to flex my mustache and use them!

[sunnyca]

I'll be joining in. I used to do kettlebell swings a few years ago, then fell off the wagon. 

Time to start up again!

[Penny Lane]

I credit this thread with introducing me to KB's; I am not one of you young, cut dudes, but a 60 yr old girl.  This gets my creaks out, gives me a burst of energy, helps with my muscle mass.  I walk 3 miles most days as well.  Keep moving, watch your intake, and no spare tire! 

[firebeard]

Awesome!  Welcome to the challenge!

After getting back on the KB wagon yesterday, I'm sore and achy, but persistence will soon see those aches disappear, leaving a more badass version of myself in their wake.

[sunnyca]

I dutifully performed my 100 swings yesterday, followed by weighted hula hooping and some planks. 

Now I'm sore and my middle is bruised.  But like firebeard, I'll persist in hopes of seeing a more badass version of myself. :)

[alleykat]

I did 20 swings today. Second day so I took it slow. Looking forward to building up to 100 and using a heavier weight.

[horsepoor]

Did them last night!  I've been using a 25# bell for 1-handed swings, swapping hands every 10 reps, and can do 100 in a single set.  I think I'll try stepping up to the 30# bell this week.

[sunnyca]

Did them last night!  I've been using a 25# bell for 1-handed swings, swapping hands every 10 reps, and can do 100 in a single set.  I think I'll try stepping up to the 30# bell this week.

I'm impressed!  I've only been using a 10# bell for 2-handed swings.  I'm a wimp.

[TRBeck]

Awesome!  Welcome to the challenge!

After getting back on the KB wagon yesterday, I'm sore and achy, but persistence will soon see those aches disappear, leaving a more badass version of myself in their wake.

Damn straight!

Eventually you'll reach a point where you're sore and achy if you don't do the damn swings. They keep me loose and limber and mobile.

Did them last night!  I've been using a 25# bell for 1-handed swings, swapping hands every 10 reps, and can do 100 in a single set.  I think I'll try stepping up to the 30# bell this week.

Nice. I'm still doing the 24kg bell. I haven't bought a 28 or 32 yet, although I probably will in March or so. I have a marathon in February assuming my foot holds up, and then I will be able to focus on other things for a while, like improving my strength. Probably buy a bigger bell then.

I'm also still doing two-handed swings. I have some muscle imbalances that are amplified by one-handed swings. Eventually the one-handed swings will help with those issues, but for now, with the focus on the running, I'm not trying to rock the boat.

Bottom line, whatever the bell size, one-handed or two, swings are freaking amazing. They have been life-changing for me, truly, in the same way that cycling and baking my own bread have been. There is a quantifiable, obvious effect, but there is also a shift in mindset and approach to living that happens when I'm doing my swings daily; the total impact is greater than you imagine it could be.

[cdybeijing]

I'm not going to participate in your challenge, because I'm following my own Dan John program this month.  Dan John really is a bastion of great information.

I'm following his 40-day workout plan. http://danjohn.net/2013/12/the-forty-day-workout-again/   In summary:  Pick 5 simple exercises, do 40 workouts in as few days as possible (factoring in off-days).

• A large posterior chain movement (the deadlift is the right answer)
• Upper body push (bench press, incline bench press, military press)
• Upper body pull (pull-ups, rows, or, if you’ve ignored them like me, heavy bicep curls)
• A simple full-body explosive move (kettlebell swings or snatches)
• And something for what I call an “anterior chain” move (an abdominal exercise). I think the ab wheel is king here, but you can also do some other movements best suited for lower reps.

So, I'm doing deadlifts, bench press, ring rows, KB swings, and the ab wheel.  I've suffered from paralysis by analysis in the past with fitness, and this program focuses on just "doing it" instead of specific weights/reps.

Again, I love Dan John.  Good luck with your KB swings.

I wanted to weigh in on this, as I am also experimenting with Dan John's template. I'm also a relatively experienced kettlebell user. I put two and two together and have managed to find a movement combination on the 40 day easy strength template that utilizes kettlebells.

1 arm kb press: 3 sets each arm with a bell that you can press 5-10 times. (follow the rule of 15-25 for total reps)
Face-pulls using a resistance band: three sets, superset with the kb press
1 hand kb clean: 3 sets 4-6 reps with a bell one size heavier than the pressing bell
Rear foot elevated split squats (aka Bulgarian split squats): 2 sets of 8-12 each leg, increasing weight as desired. (I hold a kb in the goblet position.)

This has been working very well for me. When I achieve my pressing goals I will probably cycle back to Simple and Sinister for a couple of months.

[TRBeck]

cdybeijing - I like that. Looks clean, minimal, and effective. In particular I like the idea of this for building some shoulder and lat stability and improving postural/imbalance issues while still building strength. Not saying you have those issues or that purpose, just that it would apply for me. My marathon is February 15, and while I have enjoyed my marathon training, I'm ready to put in some more focused attention and time with kettlebells and other strength training.

Who is still in for 100 a day?

[firebeard]

I'm in.  30 done so far today.

[shawn77777]

Been doing 20-40 a day but had a few missed days due to shoulder issues...

[firebeard]

Just finished for the day and actually did 110 just because it was feeling good.  Also, I haven't had any next-day aches and pains I was experiencing before.

[cdybeijing]

cdybeijing - I like that. Looks clean, minimal, and effective. In particular I like the idea of this for building some shoulder and lat stability and improving postural/imbalance issues while still building strength. Not saying you have those issues or that purpose, just that it would apply for me. My marathon is February 15, and while I have enjoyed my marathon training, I'm ready to put in some more focused attention and time with kettlebells and other strength training.

Who is still in for 100 a day?

TRBeck,

I don't check this forum as regularly as I should, and I just saw this reply. I followed the plan above for 27 workouts and it was fantastic. I am currently taking a slight pause as I am on a two week holiday and I want to practice a few others skills, such as the snatch, in anticipation of the RKC in May. But after a couple of weeks, I'm going straight back onto this plan.

I designed the whole thing to be about improving my press - hence the band pulls and the heavy cleans. It has been an ideal program for me and works very well with a full time job and kettlebells at home set-up.

[TRBeck]

cdybeijing - I like that. Looks clean, minimal, and effective. In particular I like the idea of this for building some shoulder and lat stability and improving postural/imbalance issues while still building strength. Not saying you have those issues or that purpose, just that it would apply for me. My marathon is February 15, and while I have enjoyed my marathon training, I'm ready to put in some more focused attention and time with kettlebells and other strength training.

Who is still in for 100 a day?

TRBeck,

I don't check this forum as regularly as I should, and I just saw this reply. I followed the plan above for 27 workouts and it was fantastic. I am currently taking a slight pause as I am on a two week holiday and I want to practice a few others skills, such as the snatch, in anticipation of the RKC in May. But after a couple of weeks, I'm going straight back onto this plan.

I designed the whole thing to be about improving my press - hence the band pulls and the heavy cleans. It has been an ideal program for me and works very well with a full time job and kettlebells at home set-up.

Hey, just wondering how the RKC went?

Also, for anyone who has a kettlebell or may be interested, I have just started doing this again, sort of by accident. I got lazy after the marathon, started lifting again in March, and gradually transitioned to a regular schedule of lifting 3x/week and running 5-6x/week. This week, I added 100 swings on Tuesday and again today. So, today is the first day of every day again. I'll post every day in this thread if possible to keep the notion in front of everyone.

Swings!

[TRBeck]

100. All 2-handed. 24kg bell. That's pretty much the daily. Staying on target

[TRBeck]

Well, I think I'm on my own here, but still going. 100 today, plus additional weightlifting. 50lb. bell at the gym, which I don't like (handle sucks).

Probably just be swings with my 24kg for the rest of the week, maybe some Turkish get-ups.

[joeh]

Nice work TRBeck! Wow.

I am kind of still here (returning after a long period of lots of travel & moving). I just started doing Simple & Sinister again. Holy cow, am I out of shape! Starting at 3x per week (and playing some ultimate frisbee 2-3 other days). So hopefully make some good progress...

Keep it up!

[TRBeck]

Yeah, S&S will show you your weak points in a hurry.

I have that on the docket for tomorrow.

Today:
100 swings
2-handed
24kg
5 sets of 20

Also ran 5 miles this morning.

[TRBeck]

Well, no S&S today as my 3-year-old climbs all over me when I get on the floor for TGUs. So,

5-mile run
100 KB swings, 2-handed, 24kg bell, 5 sets of 20
30 pushup-plus, 3 sets of 10
50 sledge hammer swings, sets of 10-20