The Money Mustache Community
General Discussion => Throw Down the Gauntlet => Topic started by: TRBeck on September 04, 2014, 08:51:14 AM
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You can do this for a month if you like, or until the end of 2014, or indefinitely.
I have done kettlebell swings regularly for a few years, usually somewhere around 75-100 on the days I did them. I believe Dan John says 75 swings 3x/week is the minimum dose, and I generally haven't bothered with fewer than 75 on a given day. Anyway, I hadn't done them in a couple of months, but I decided at the beginning of August to knock out 100 a day for the month.
When August was over, I decided my hips were feeling great, my running was going well, my glutes were firing appropriately, and I was looking more trim, so I'm going to keep it going.
I'm using a 24kg bell, two-handed swings, sets of 20. Some days I do these whenever I can fit in a set, other days I knock them out in succession resting 15 seconds between sets. I also do them between sets of other things when I do resistance training at home or in the weight room. For instance, last night I alternated between sets of 20 swings and sets of 10 pushups.
Swings are an efficient tool for fat loss, getting your glutes in gear, and getting in a quick workout when there's no time for anything else. A single bell and you're good to go. No need for a gym, a lot of space, or a lot of time. You decide whether you want to do two-handed or one-handed swings, sets of 10, 20, or more, etc.
So who's up for a hundred swings a day? I will make sure to post daily when I've done mine. Today that will probably happen after my kids are in bed for the night. Anyone care to join in?
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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.
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Dan John is indeed greatness. I did Even Easier Strength (a 40-day variant) a couple of years back and really enjoyed it. I may eventually ramp up the 100 swings to a higher number. If I have to take any time off from running in the future, I have my eye on a 10,000 swing challenge.
Anyway, enjoy the 40 days. It's a great way to approach things.
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Hmm. Im pretty tempted. I am also eyeing the 10,000 swing challenge and would like to get ready for that. You
I currently do Simple & Sinister(http://www.strongfirst.com/kettlebell-simple-and-sinister/ (http://www.strongfirst.com/kettlebell-simple-and-sinister/)) workout 4-6 times per week, which includes 100 swings (along with 10 TGU). I don't see the harm in doing swings a few extra days/week =).
My S&S workouts are with 24kg too, but I do 1-handed swings. I may do 2-handed swings or use 16kg for the other swings.
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Outstanding!
I did S&S for Jan.-Feb. of this year and really enjoyed it. I get a bit of exercise ADD sometimes, but that's a great program to run for an extended period.
I like one-handed swings, but I have some alignment "issues," so I'm sticking to two-handed for now. I will have to mix it up if I increase the volume any, do some one-handed or do some double KB swings (a 16kg in each hand is an eye-opener), but for now, this is fun.
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And done. Did sets of overhead Kb press in between swing sets. Total of 100 swings. 30 presses with each arm. Got a batch of brownies baked for my son's kindergarten class in there, too.
35 days and running now.
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Alright, got mine done today in my S&S workout! 50 1-handed swings x 2 sides w/ 32kg bell.
I'm going to keep track on lift.do (https://www.lift.do/app/plans/73423-100-kettlebell-swings-a-day (https://www.lift.do/app/plans/73423-100-kettlebell-swings-a-day)). But I'll try to keep checking in here regularly too.
Mmm, brownies. I just reheated some cauliflower, spinach, and ground beef...
Excited to get to 35 days. Good thing I am not traveling for awhile!
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Thanks for the lift.do link. Going to join shortly.
Meantime, day 36 is in the books. Just the swings, although I did run six miles this mornings on tap for ten miles tomorrow, which will be my first double digit day in almost 2 years.
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Day 37, swings done in the evening.
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Day 38 was last night. Did the swings in sets of ten, fifteen seconds rest between sets, done in five minutes.
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Nice work, keep it up! I failed yesterday but got my S&S workout done first thing this morning.
Day 1...
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I didn't know you could make swings out of kilobytes, much less 100 of them a day!
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Every time I scroll past this topic in the list, I first read it as $100K [portfolio] swings, then as 100 kilobytes, then finally as referring to kettlebell.
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Ha ha! Fair enough. Maybe I can change the thread title.
Meantime, I did 100 again last night, day 39 in a row. I went with sets of 20, 30 seconds rest between sets, and finished in under 5 minutes.
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Day 40. 100 swings interspersed with 30 pull-ups. Sets of 20 for the swings and 6 for the pull-ups. Felt good.
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Nice work TRBeck! I got mine done this morning with the S&S workout, using my 32kg bell.
Day 3 for me...
And to be fair, I knew exactly what the title meant the first time I saw it =).
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joeh, nice work. 3 days becomes 30 pretty quickly, and the 32kg bell...maybe one day. Out of curiosity, do you have a 28kg? Did you ever use a 28 as an intermediate step or did you jump straight from 24 to 32? Pondering a kettlebell purchase and trying to be smart about it.
Day 41: 5 rounds of 20 swings and 10 pushups
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Haha ooops. Not sure where 32kg came from (maybe because I was also researching buying one). I am doing either 24kg or 16kg swings (always one-handed). 32kg is also one day for me too...
I am also pondering the jump. I will probably jump straight to 32kg but am more worried about the TGU than swings. I may start experimenting with different weights using my three current KB (12kg, 16kg, 24kg) in a few weeks.
I feel like the transition with swings is easier because you can start with two-handed swings. And if its too heavy - you just won't swing it high =).
What are you worried about with the jump? Being able to swing it or just grip/arm stuff?
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Are these good for girls, too?? I googled this and got warnings not to do this without coaching, etc; looks like something I'd like to try. What weight is good to start? For an over 55-er?
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Are these good for girls, too?? I googled this and got warnings not to do this without coaching, etc; looks like something I'd like to try. What weight is good to start? For an over 55-er?
Yes, they are good for everyone! I think they are one of the best overall exercises because they work your largest muscles (hamstring, butt, back), otherwise known as your posterior chain. 50-100 3x per week is a great workout and can be done quickly.
I got my mom (65) doing them and she likes them. She started with a 12lbs kettlebell but finds it a bit light and it seems the usual starting weight for women is 18lbs - 35lbs. They have them in some sports stores/target/etc if you just want to see how heavy it feels, though its usually much easier to find better and cheaper ones online. And remember swings will be easier to do with heavier weight than just picking it up one handed.
While I would recommend someone to show you how to do them, they are a very safe exercise and fairly easy to learn on your own. There are a lot of resources online, but I've found the method found in the 4-hour Body book to be the most straightforward. You can find some here: http://fourhourworkweek.com/2011/01/08/kettlebell-swing/ (http://fourhourworkweek.com/2011/01/08/kettlebell-swing/) and a video here: https://www.youtube.com/watch?v=5zAkYWo_4ts (https://www.youtube.com/watch?v=5zAkYWo_4ts) but the full explanation is in the book.
The main key is just to learn how to "snap" your hips forward which can be a bit hard to understand at first. This will also ensure you are not putting your lower back at risk by hyperextending it. The easiest way to learn this is by doing glute bridges and learning to really push your hips up forcefully.
Let us know if you have any more questions!
Edit: This looks like a good tutorial on how to avoid the main risk of injury (lower back) with swings: http://www.girlsgonestrong.com/why-do-kettlebell-swings-hurt-my-back/ (http://www.girlsgonestrong.com/why-do-kettlebell-swings-hurt-my-back/)
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Haha ooops. Not sure where 32kg came from (maybe because I was also researching buying one). I am doing either 24kg or 16kg swings (always one-handed). 32kg is also one day for me too...
I am also pondering the jump. I will probably jump straight to 32kg but am more worried about the TGU than swings. I may start experimenting with different weights using my three current KB (12kg, 16kg, 24kg) in a few weeks.
I feel like the transition with swings is easier because you can start with two-handed swings. And if its too heavy - you just won't swing it high =).
What are you worried about with the jump? Being able to swing it or just grip/arm stuff?
More worried about grip than anything. I know my swing volume would take a hit either way, but if it just takes a hit because of increased hip demand, no biggie, it'll come around. I hate having grip be a limiting factor is all; not sure how my grip would be after 50-60 swings. OTOH, two-handed swings are easier in that regard.
I imagine I'll wind up with a 28 and a 32 eventually, and I really have a hard time seeing myself going much beyond that, but who knows?
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Are these good for girls, too?? I googled this and got warnings not to do this without coaching, etc; looks like something I'd like to try. What weight is good to start? For an over 55-er?
Yes, they are good for everyone! I think they are one of the best overall exercises because they work your largest muscles (hamstring, butt, back), otherwise known as your posterior chain. 50-100 3x per week is a great workout and can be done quickly.
I got my mom (65) doing them and she likes them. She started with a 12lbs kettlebell but finds it a bit light and it seems the usual starting weight for women is 18lbs - 35lbs. They have them in some sports stores/target/etc if you just want to see how heavy it feels, though its usually much easier to find better and cheaper ones online. And remember swings will be easier to do with heavier weight than just picking it up one handed.
While I would recommend someone to show you how to do them, they are a very safe exercise and fairly easy to learn on your own. There are a lot of resources online, but I've found the method found in the 4-hour Body book to be the most straightforward. You can find some here: http://fourhourworkweek.com/2011/01/08/kettlebell-swing/ (http://fourhourworkweek.com/2011/01/08/kettlebell-swing/) and a video here: https://www.youtube.com/watch?v=5zAkYWo_4ts (https://www.youtube.com/watch?v=5zAkYWo_4ts) but the full explanation is in the book.
The main key is just to learn how to "snap" your hips forward which can be a bit hard to understand at first. This will also ensure you are not putting your lower back at risk by hyperextending it. The easiest way to learn this is by doing glute bridges and learning to really push your hips up forcefully.
Let us know if you have any more questions!
Edit: This looks like a good tutorial on how to avoid the main risk of injury (lower back) with swings: http://www.girlsgonestrong.com/why-do-kettlebell-swings-hurt-my-back/ (http://www.girlsgonestrong.com/why-do-kettlebell-swings-hurt-my-back/)
+1 to everything joeh said. I also recommend that you look at some of Tracy Reifkind's stuff on YouTube or her blog. Here's a good introductory video (http://youtu.be/VsyW5Qs7gsM?list=PLpUweV_ZfDrdpj-uW2gNjjVTytblNPR3i).
My wife has been doing kettlebell swings for several months now and enjoys them.
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Thanks, you guys!! I do 10-12 # free weights for biceps, triceps, shoulders but will keep in mind the difference momentum would make and look at heavier weights. Thanks for the videos-- I did find some but they seemed to contradict each other (one said don't squat, another said start from squat?) This looks very efficient in terms of benefit per time spent!
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From Dan John: "The swing is not a squat (http://danjohn.net/2010/08/i-will-just-share-this-with-you-part-of-one-of-my-new-books/)."
Dan has some good videos for the swing, too, and is my go-to source for information on form with these.
Day 42 last night: 3 rounds of 20 swings and 8 overhead presses, then two more rounds of swings
I'm keeping my running mileage steady, too, and will hit 40 miles again this week if tomorrow's 10-miler goes as planned. The swings and running seem to complement each other really well, something I've noticed going back 3-4 years now.
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Days 43-44 were pretty basic. Just swings. Sets of 20. Completed between kitchen tasks while prepping dinner the last two nights.
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And that makes 45 days. 5 sets of 20 interspersed with yard chores. More outdoor work to be done now...
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Day 46, sets of 10 swings with 15 seconds rest between sets. Done in under 5 minutes.
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Nice! My goal is always around 5 minutes with the 16kg swings.
I did day 9 this morning. Its been all S&S workouts. Sometimes 16kg sometimes 24kg. But whenever I do it with 16kg I just do two sets of 25 swings/hand. Gets my heart going!
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Outstanding! I will have to dig into S&S again sometime when running goes on the back burner. The 24kg really impresses me. I used it for TGUs only a couple of times, and it was brutal for me. I know that means I need to do it more, but I'm out of practice and shape when it comes to getups. So, last night I added them to the brief workout:
5 rounds of: 6 pullups and 20 swings
Then
3 TGUs per side
Swings were 24kg. TGUs were 18kg. I'll work up to 5 TGUs on each side quickly, then start doing some of them with the 24kg. Probably only going to do get-ups 2-3 times a week, though. We'll see what happens.
47 days and counting...
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Day 48. 5 rounds of 20 swings and 10 push-up plus (aka push-up w/scap push-up at the top).
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Day 49 was a pretty good one.
4 rounds of:
- 20 swings
- 8 overhead kettlebell press each side
Then 20 more swings to finish it off. Today's a milestone of sorts. Will post when they're done.
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Didn't post it last night, but the swings got done. 10 sets of 10, 15 seconds rest between. 4:44 to finish.
50 days done. To go...?
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Day 51: 5 sets of 20, 30 seconds rest between sets.
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Wow, 50 days! I just finished day 14...
Still mostly doing S&S workouts but had two days of rest last week where I just did swings (after tearing up my hands climbing).
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Well, I got started on a 15 pound one, and I love it! Such an interesting hamstring effect I would not have anticipated. Thanks for getting me going!
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Well, I got started on a 15 pound one, and I love it! Such an interesting hamstring effect I would not have anticipated. Thanks for getting me going!
Nice work Penny Lane!
It is definitely a workout on the hamstrings (especially if you have a desk job)! Keep it up, let us know if you have more questions.
I got mine done this morning with a 24kg S&S workout. Half way to 30 days!
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Penny, nice work! It can be addictive: have fun with it!
Joeh, nice work on the S&S workouts and the continued march toward one month. Things have flown during this second month. Days 52 and 53 in the books here. 40 miles a week running right now, too. Pretty vanilla the lsttwodays, just getting the swings done.
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Days 54-56 flew by. I had little time so didn't post until now, but the dream is still alive.
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Just found this thread,
I am in starting today.
SWINGS 4 LYF~!!!!
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Just found this thread,
I am in starting today.
SWINGS 4 LYF~!!!!
Welcome terrier56! Excited to have another person doing this.
I'm on day 19 today. Still doing mostly S&S. But I made a huge mistake on Wednesday and forgot to do swings in the morning. I went climbing for two hours that evening. Then I had to do the swings when I got home and barely had any grip strength left... I got 'em done, but they were small sets.
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Glad to have some more company in this thread. Hope everyone is still on board. I hit day 59 today, and my hips are thankful. Pretty vanilla the last few days, but hoping to do some more strength training along with the swings this week.
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Days 60 and 61 knocked out. Looking to bump up volume, intensity, or both soon.
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Three more days, 300 more swings.
I did some additional strength training on Wednesday and will do some today, too. I have also continued running: 46 miles this week. I'm eyeing a marathon in mid-February, barring injury. We'll see...
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Nice. I did half of day 26 this morning and I'll finish this afternoon.
Been climbing a lot so taking it easier on the S&S workouts, just 1-2x a week. Climbing is a load on the shoulders too!
I also started doing the "daily reset" from Original Strength book (http://originalstrength.net/ (http://originalstrength.net/)) and have been feeling good after that, 5 days in a row for that.
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Just found this thread,
I am in starting today.
SWINGS 4 LYF~!!!!
Been a slow start for me but I'm sure I will pick it up. I hadn't done kettles in about a year (or any other exercise for that matter) so after the first round I crashed. Did them twice since then with much better pace so I will move into everyday with 20kg from today before moving up to 24kg in about 1 week.
Difference that I feel is incredible. I cut 15 seconds of my time/km while running in such a short time.
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Last night was day 67, but it may have been the last for a while. I am having issues with my abdominal muscles on the right side due to alignment problems, and I may have to nurse the injury a bit. Something's gotta give, and running is going to stay put in the routine as long as it can. We'll see how it feels later tonight...
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Did 'em last night. 68 days now.
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70 days in a row. Ab strain seems a bit better. I'm going to keep swingin'. Who is still with me here? Any new takers?
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I traveled a bit and fell of my streak - I think I got to 29 days.
I'm home for a few days then gone again this weekend. But I will keep trying to do them every day at home!
Sadly a 55lbs KB is a bit hard to fly with...
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Yeah, travel throws a wrench into this, but I have done none and have none planned. Nevertheless, at some point, life will intervene. No big deal.
I am now at 75 days and still swinging. And running. About to sign up for a Feb. 15 marathon, after which I'll rest a bit from everything. I would be approaching 200 days at that point. A man can dream...
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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??
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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.
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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.
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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.
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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.
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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.
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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.
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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!
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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.
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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.
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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!
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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.
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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!
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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... ;-)
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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.
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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.
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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?
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Well another night of just 20 after a day of pushups and squats. Starting Sun I will double it to forty.
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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.
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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!
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DIY Kettlebell:
http://youtu.be/Zq9Yxn5a9D8
I'm heading to Home Depot this morning to join this challenge
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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.
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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.
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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!
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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?
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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.
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Are folks still doing this? I could use some extra inspiration to get my swings in :)
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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.
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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.
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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!
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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!
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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!
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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.
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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. :)
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I did 20 swings today. Second day so I took it slow. Looking forward to building up to 100 and using a heavier weight.
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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.
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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.
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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.
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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.
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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?
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I'm in. 30 done so far today.
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Been doing 20-40 a day but had a few missed days due to shoulder issues...
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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.
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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.
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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!
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100. All 2-handed. 24kg bell. That's pretty much the daily. Staying on target
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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.
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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!
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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.
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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
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What, you can't use a 3 year old as a KB? =)
I got my S&S done today. Feeling better but need to work on doing it more consistently!
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ok, i'm in. i only have a 15lb (6kg?) kb, but it's what i have, so that's where i start. :)
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day 2.
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joeh, keep it up! Nice work!
honaras, welcome! Do what you do with whatever bell you got. Glad you're here, and keep swinging!
Still tracking. 100 done just now, 5 sets of 20. My only workout for the day (unless you count biking to the grocery store and back).
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I do 100 situps :( it isn't helping get rid of my stomach blob... yes I know you can't target fat, but I thought i could target muscle growth lol
what's benefits do a kettleball swing offer to the stomach area? I'll try it out later, see if I like the feel of it
Is it possible to "throw" out your back doing this? I can see myself getting overly excited and swinging too hard
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my legs are feeling this BAD. i feel like such a wuss. it's 15lbs!
gonna aim for 100 again tonight, though.
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I do 100 situps :( it isn't helping get rid of my stomach blob... yes I know you can't target fat, but I thought i could target muscle growth lol
what's benefits do a kettleball swing offer to the stomach area? I'll try it out later, see if I like the feel of it
Is it possible to "throw" out your back doing this? I can see myself getting overly excited and swinging too hard
Yes, you can hurt yourself swinging with poor technique. If you don't care to get an instructor or a good DVD (I use and like SKOGG), at least watch some good YouTube videos and don't start too heavy. Tracy Reifkind (sp?) is probably a good one to look for an online tutorial from.
I don't do situps any more, just kettlebells. It works your entire core and posterior chain; much more efficient and effective than situps, which just work the rectus abdominus. Also works the shoulders and upper back while you're at it.
TR - I'm not doing 100 daily, but appreciate you bumping this thread to nudge me into going down to the basement and visiting my bells. I'm swinging maybe 2x per week. Going to say that getting into the more serious dressage work with my horse works my core on the rest of the days. Today I did about 40 swings with a 30# bell (1-handed), plus some snatches, TGUs and other exercises. Need to think about swinging my 50# (2-handed) at least for 10-20 reps, too.
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I love discovering new threads with useful information. I had never heard of Dan John, and have now checked out his website and I have one of his books on request at the library. Looking forward to learning more.
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horsepoor, swings are swings. It's about the habit for me, plus it's fun. Sounds like you keep plenty busy and active regardless of swing volume.
Roadhog, Dan John is in many ways a mustachian fitness writer: Simplicity and fun that happens to keep you mobile and strong; use of a simple but perfectly designed object (bike/kettlebell) to accomplish goals more efficiently; humor that drives serious thought. Enjoy!
Oh, yeah. Almost forgot. Did 100 today, plus a six-mile run.
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I have to thank you again, TR, for getting me into these. I have only the 15 pound one, but as a 60+ yr old girl with torn meniscus history, I don't trust a lot of weight. This has really helped with core strength. I do planks a lot,too. I do not allow myself to sit more than 50 minutes at a time; it's so easy to get up and do some swings and then planks. All day! I think it's helped get my body fat down. I don't have a weight problem, but my scale says I have a fat% issue. Very hard with age to keep up that muscle mass. I also have 10# weights for biceps triceps and shoulder exercises I do about 3-4 times a week.
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I have to thank you again, TR, for getting me into these. I have only the 15 pound one, but as a 60+ yr old girl with torn meniscus history, I don't trust a lot of weight. This has really helped with core strength. I do planks a lot,too. I do not allow myself to sit more than 50 minutes at a time; it's so easy to get up and do some swings and then planks. All day! I think it's helped get my body fat down. I don't have a weight problem, but my scale says I have a fat% issue. Very hard with age to keep up that muscle mass. I also have 10# weights for biceps triceps and shoulder exercises I do about 3-4 times a week.
Awesome. Glad they're still working out for you! I have it easy in terms of staying active - I'm 37 and have few mobility limitations - but even still, swings are such an easy thing to throw in with a terrific payoff. Good on you for staying active and strong.
100 done today, plus additional weight lifting and a five-mile run.
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Those of you doing some type of these physical challenges should post before and after pictures.
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I woke up last night and couldn't get to sleep, so voila, did my 100 swings, and back to bed I went. Ha
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Sleep aide: a new use for swings!
Did 100 today, plus a six-mile run.
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bell'd out my 100 while waiting for my printer to print.
(i forgot the #1 rule of printing, which is - pretend you don't care if it prints. printers can sense fear.)
boom!
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You guys I just saw this and I AM IN! I have a kettlebell currently rotting in my guest bedroom closet. Thinking about bringing that sucker to my office - I was just doing squats while my coffee heated up in the microwave thinking "there has to be something better than this!" 100 swings a day - I can totes do that!
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thank you to those of you who'd said to youtube correct form. i was doing a squat, not a hinge. who knew?
i felt it much more in the hips/glutes with tonight's 100.
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honaras, awesome. Keep it up. And welcome mountainjillian. Been a few days but I have kept up with the swings. Feeling good.
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So I am on Day 3 today and HOLY SHIT MY INNER THIGHS ARE ON FI-YAHHHHHHHHHHHHHH! Oh, and I'm only using a 10 lb KB. Am I a wussy? Maybe a little....
Woo!
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Not a wussy, jillian. A badass. Yeah, the swing does hammer some muscle groups that are occasionally otherwise neglected for sure. You'll adjust soon enough. Meantime, use what ya got. And when it gets too easy, you can upgrade for not much money.
By the way, I did my swings just now after seeing this thread. I've been sitting all day planning some classes I'm teaching, so this was a welcome break.
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100 today. i like choosing different 'rocky' songs to pump me up. haha
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I know you're sort of joking, honaras, but music can be helpful. Rhythm.
Did my 100 yesterday and today. On tap to do 100 tomorrow morning along with other lifting at the gym.
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You guys are all aweome!!!
I'm wondering about RESULTS?? Did you lose weight? Body changes? Are you stronger overall?
I read through all these posts but no one spoke up about results. I'm thinking about taking up running. Are these kettlebell swings better than running? I'm a skinny fat kind of guy lol
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I would say that kettlebell swings are absolutely the better all around movement for a skinny fat guy. It will give you the cardio burn you're seeking, but also develop your core, arms, back and postural muscles in ways that running will not.