04-20-20 04:59 PM - Post#897106    

https://www.t-nation.com/workouts/the-10000-sw ing-kettlebell-workout-re visited

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-20-20 05:21 PM - Post#897107    

Nice. Maybe I should try another round of this.

"Coyote is always waiting, and Coyote is always hungry."

04-20-20 05:25 PM - Post#897108    

Great article. Been doing the 400 swings a day with a 20kg while locked down. Up to 3200 so far and it seems to be working. Long term I'll probably have another go with a 24kg at some point.

Thanks to Dan for inventing this.

Thanks to everyone who makes this forum so useful and such a good place to be.

04-20-20 10:10 PM - Post#897113    

Great article Dan and nice update. I particularly like option 3 and am going to try the following:

Five rounds of:
20 swings
2 vertical pushes
20 swings
2 vertical pulls
20 swings
2 squats
20 swings
2 deadlifts
20 swings
Loaded carry out and back

For a total of 500 swings and 10 of each of the fundamental movements, which would end up being 10,000 swings and Easy Strength combined.

04-20-20 10:43 PM - Post#897114    

YOu should also have the Groups, right?

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-20-20 10:53 PM - Post#897115    

Is that a different group of exercises each 250 swings as per the article? If so, would you recommend a same but different approach?

04-21-20 07:56 AM - Post#897122    

I love this one!

"Option 1 – Just Do It!

"This one is so simple that the genius of it might elude you. Just as with the original, do 500 swings a day, but do them ANY way you can get there. My daughter, Lindsay (state champion in the shot put and a KB instructor), likes this one.

"Begin doing your swings. Go until technical issues or grip problems develop, or until fatigue or boredom sets in. Stop. Rest. Do mobility work or something else and, when you feel like it, continue swinging...

"[S]wing a kettlebell 500 times a day, five days a week, for a month..."

Check out my critical-thinking blog at sharpenyouraxe.substack.com

04-21-20 04:10 PM - Post#897141    

Long time lurker, 1st time poster
Do you see any problem with alternating days of options 2 & 3?

04-21-20 09:04 PM - Post#897149    

NO problem at all...I did that in my Eades Diet 10,000

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-21-20 10:48 PM - Post#897153    

I love this article. It's such a clear (and useful) distillation of experience.

That said, I feel it my duty to make it a personal challenge to somehow find a way to misinterpret it. I think I'll go with option #2 after buying a bunch of these: https://www.walmart.com/ip/Gymenist-Kettlebel l-Fitness-Iron-Weights-Wi th-Vinyl-Coating-5-lbs-30 lbs-s...

04-22-20 02:46 PM - Post#897180    

Thanks! I'm going to start this on Monday.
My 1st time going through the 10000 swing challenge. I lost 20 lbs.and got my blood sugar under control. Well I don't need to drop 20 lbs. But the sugar has start to creep again, so the battle begins.

04-22-20 03:43 PM - Post#897185    

Been doing this since April 1 and just finished up round 15 of 20 doing 500 swings, intermixed with stretches and pulls, squats, rows, and carries. I have wanted to do it for a while, and the present circumstances have stripped away a lot of the excuses.

Saying I am enjoying it is probably too strong of a term, but (as a sample of one) I have found that doing this daily has really made an impact on my mental health during social distancing. My 2 cents is if you have been on the fence about doing this, now is a good time.

04-22-20 04:28 PM - Post#897186    

Dumb question maybe, but - as a non-swinger - what gets sore when you do this? When does it peak and when does it settle down?

04-22-20 05:30 PM - Post#897187    

My hammies and my hands.

But, I certainly notice some nice overall changes.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-23-20 05:47 AM - Post#897205    

Thanks Dan, great article. I've never thought about using multiple bells, and this week I switched to using 24kg - 20kg - 28kg in the rotation, 25 swings on each. It's funny how much of a "relief" that 20kg feels after the other two.

Old Miler, like Dan said it hits your hamstrings the hardest. I found that days 2 & 3 were the worst for soreness, but had settled down by day 5.

This, too, shall pass

New 10,000 Swing Article
04-23-20 06:00 AM - Post#897206    

• Old Miler Said:

Commonly it's your sciatic nerve. When your L3-4 disc herniates, the sciatic nerve takes personal offence to it, it's kind of sensitive that way.

People go from 100-200 swings each workout, 1-3 times a week... to 500 a day. As the dentist likes to say, "There may be some slight discomfort."

Athletic Club East Strength in numbers

Edited by Kyle Aaron on 04-23-20 06:14 AM. Reason for edit: No reason given.

04-23-20 10:43 AM - Post#897214    

I doubt I'll ever work my way to 500 swings in a workout. I have too much damage. However, I can do and do do 250 reps routinely. YMMV

Mark it Zero.

04-23-20 11:23 AM - Post#897217    

When I've done 500 swings a day I worked up to it over a few sessions. Less of a challenge but I like doing 10,000 swings as part of a 40 day program.

"Coyote is always waiting, and Coyote is always hungry."

04-23-20 06:15 PM - Post#897238    

Thanks, all. I'm just wary that suddenly going from small volumes to 500 a day of 'anything' may be a quick way to get injured. And in my sport (running), we ALWAYS increase volume gradually.

On the other hand, it's 5 weeks to my 25th wedding anniversary, the vacation we planned isn't happening, so my wife and I have a bet going that we can try to get into what we wore then. So, something simple like this that burns a few more calories each day would help!

New 10,000 Swing Article
04-23-20 06:35 PM - Post#897240    

Take care of your hands. They will get gnarly. Use a pedi egg and grind those callouses down as well as go liberal with the Cornhuskers on your hands.


Edited by BChase on 04-25-20 07:37 AM. Reason for edit: No reason given.

04-24-20 01:59 PM - Post#897268    

Let's remove that BChase. Not here.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-24-20 02:52 PM - Post#897271    

If you are worried about the swing volume on the 10,000 swing challenge, I would recommend anyone to buy Dan's HKC book and start going through some of the workouts there. That book is a goldmine of at home workouts focused on swings, goblet squats, push-ups, TGU's, mobility, carries, etc. I used that book as a tool for programming workouts at home exclusively for about a year and I never got bored, and I stayed in good shape.

04-24-20 07:42 PM - Post#897283    

Thank you...underappreciated book (I think!)

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

New 10,000 Swing Article
04-25-20 07:37 AM - Post#897293    

• Dan John Said:

Fixed. Replied to your note. I'm sorry.


Edited by BChase on 04-25-20 07:37 AM. Reason for edit: No reason given.

04-25-20 11:08 AM - Post#897296    

The article is blowing up my email inbox again...honestly, I can't explain it any better...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-25-20 11:27 AM - Post#897300    

To me, and we all know I'm biased, the new 10,000 swing article is the new Overhead Squat.

Mark it Zero.

04-25-20 11:47 AM - Post#897303    

This program is changing how I do swings. Basically, I'm using two hands and a much quicker movement.

I've always disliked two-handed swings: they seemed too easy. But I gave them a second look in deference to DJ's opinion, and I changed things after seeing that "Form Refresher" vid.

Taking advantage of two hands to fight the bell down and hike it back fast, the 24kg doesn't feel like a joke anymore. And my foot muscles are tired, just as advertised.

04-25-20 01:29 PM - Post#897309    

I really like the HKC book. I have found myself really humbled by the cardio hit workout. It’s basically 15 2-hand swings 10 times through with a mobility exercise between sets (150 total swings, I use the 24 kg bell). Leaves me sweaty and breathless. I find it interesting that sets of 10 with a 24 is easy, but sets of 15 really increases the effort — Even if the total number of swings in a workout is similar. I can imagine increasing from 15 to 25 swings per set would leave me smoked.

04-26-20 06:38 AM - Post#897328    

What I love about doing the rep pattern,
10 15 25 50 is how quickly the body adjusts to high rep swings.

Jason, I hate 1 arm swings. If I'm doing 1 arm, I'll snatch.

04-26-20 04:40 PM - Post#897345    

Thanks, all. Kyle, you are spot on with what worries me.

I gave it a test drive on Saturday - started at lunchtime after a morning run, did 100 every hour. I was thinking it wasn't a very "balanced" program, but if you count all the little 3-5-rep things you do after each 15 swings, then all the pullups, presses and goblets I might normally aspire to all got fitted in somewhere. That night I dozed off on the sofa at 8pm! Luckily all the pains I went through seem to be "good" ones - hams, glutes, lats...


I had an endurance challenge today (today is not-the-London-Marathon day) so I'll count Saturday as an experiment, happily take the "rest day", and get stuck in from tomorrow. A great excuse to get up from the desk every hour.

04-26-20 07:51 PM - Post#897349    

The Cardio Hit workout is oddly difficult. On paper, it looks so good.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-28-20 11:11 AM - Post#897397    

Maybe I should do a session of 500 swings with option one and see how it goes :)

My training log

04-28-20 01:25 PM - Post#897399    

Done it for 3 days now (Saturday "test", then Monday and Tuesday). I own a 16, 20 and 24, and after wiping myself out on Saturday rotating all the bells, I just decided to use the light one for the first few days to get used to the volume.

The routine that requires the least brain cells for me is to pick an 'in between' move - pushups, press, pullups - and do that for 100 swings (e.g. 5x20 with 4x3 pullups between), then have a break and stretch. Last 2 days were easy and surprisingly "cardio-like" - goes well with listening to music.

I can see this becoming an alternative to a jog when lower legs are sore or the weather is just plain awful...

04-30-20 08:19 AM - Post#897441    

Trying to do 500 swings with option 1.
Swinging with a light 40KG bench press inbetween set..

It was done with 24KG bell
20, 50, 68, 86, 100, 118, 130

I decided it is a tap out and I felt it in my hamstrings, quads, glutes and forearms.

10000 swings later you all most definitely would become a beast.

My training log

04-30-20 09:02 AM - Post#897443    

As part of my non 10000 swings workout I just did 12 mins of swings with 24kg doing 20 on the minute.

That’s 240

Guess if I hadn’t just done a load of heavier snatches first I could have taken a break and done another 12 mins

Just an idea

And yes I know that would only be 480

You could probably also do 10, 10 and 5 mins, if you wanted to

I do not want to.

Log

04-30-20 09:28 AM - Post#897446    

One thing...and this is new...if you do an exercise like Half-Kneeling Presses or anything on the floor, don't do many reps at all.

I am training two women on this and the HR jumps from getting up and down really impacts the workout.

Seriously, one rep only per side on Half Kneeling Presses.

I wouldn't have thought that without the experience...YMMV

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

04-30-20 09:34 AM - Post#897447    

• Dan John Said:

Brings up a question Dan - do you monitor heart rate at all during workouts?

04-30-20 01:34 PM - Post#897454    

It's so much easier to do now.

I would love to say "Yes, all the time." But, for me, it is like...Oh yeah...that thing.

It is a game changer for some things...like this insight.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

05-01-20 09:29 PM - Post#897539    

Final report:

Comparing Day 1 to Day 28, my weight is identical (186.2#) and my body fat decreased from 15.4% to 13.9%. Thighs too big to fit into my jeans without looking like J-Lo or a hooker.

05-03-20 05:22 PM - Post#897603    

Just got through the first week. I never did any high-rep KB work before and my week point is my hands and forearms, so after an over-zealous 'tryout day' that left me aching all over, I dropped to the 16kg and just got the reps in and got used to the volume for 5 days.

Doing it "straight through" after a solid running session is...not fun. But if I run in the morning, and do 100 every hour to break the afternoon up, it's a great way to break up the day.

I do like how it lets me fit anything else I like in - all my usual easy-strength exercises fit nicely between each set. Now to up the weights a bit...

05-03-20 07:45 PM - Post#897608    

That's what I am morphing the program towards. 30/30 for 30 also...

Basic lifts...some Swings...basic stuff bound together.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

05-04-20 04:54 AM - Post#897620    

• Dan John Said:

Like the sound of this

Thanks to everyone who makes this forum so useful and such a good place to be.

05-14-20 07:57 AM - Post#898013    

So, this is a bit of a option 1

Since I am working from home (and helping my son with online learning), I have revisited doing Greasing The Groove with Swing.

I am doing around 5-15 sets of 15 through the day right now.

This is what I learnt from another forum back in 2013 when I was a new dad and a mature student in CompSci.

I did:
1)sets of 10-20,
2)maximally explosive,
3)no less that 15min between sets
4) do lots of set

At the moment, I was aiming for 15 sets but at least 10 sets if I was REALLY busy.

also, I found a note saying ..

If someone can do 25 sets of 20, they can do 10000 swings in 20 days

I am too busy for this though.

My training log

05-14-20 10:34 AM - Post#898019    

Thinking about giving this a go. Always wanted to but didn't like the thought of dropping deadlifts for a while.

Now that I've had to drop deadlifts for a while (Max available is picking up 28 and 24 kettle bells stacked in each hand for a total of 104kg - been using this for easy RDL 2x5s), am delighted to see it as an option as a strength movement now.

Question in terms of reps, the original programme called for using your five rep max, if no access to this is possible would 235 at a lesser weight do? Perhaps I should just try it and see.

05-21-20 04:01 PM - Post#898306    

I regret I'm quitting this, about 7200 swings in. It felt pretty good until early in week 3 when I started to get really sore tendinitis style pains in my glutes. A few spells of 2-3 days off and resuming has not fixed it.

I was combining this with a run a day, and the running has built up with the awesome weather lately (up from 20 to 40 miles per week in last 3-4 weeks). Probably just too much hinging at once upsetting the tendons.

In any event I did get used to swinging a 24kg in decent volumes, attacking it both ways; and I'm thinner than a month ago, which was the main goal. But I have to drop one or the other, or I feel I'm likely to be injured.