Tag Archives: Kettlebell Swings

Active Rest Day with Kettlebell Swings

8 Jan


Today I was able to swing over 300 reps in 6 sets which has been a goal of mine since starting this challenge. Swinging for ten sets can test your will but so can swinging for the fewest sets. Get in, get out!

16kg Two Handed Kettlebell Swings
Set 1: 40 reps
Set 2: 55 reps
Set 3: 65 reps
Set 4: 60 reps
Set 5: 55 reps
Set 6: 40 reps
Total: 315 swings

Day: 6/21
Swings: 1287




Kettlebell Swings and Get Up Workout

7 Jan


Since I started doing this 3,000 kettlebell swing challenge, I’m thinking of ways to break up the amount of reps. I’ve been reading about how there’s a workout program called Enter the Kettlebell that utilizes both the swing and get up. By the time I reached my fourth set, I was already warm and sweating. I’ve read an article with Valery Fedorenko where he mentions that Get Ups “…doesn’t make sense from a training standpoint.” I agree that it’s a strength exercise but much more. Strength doesn’t mean anything if it isn’t under control so I believe they are still worth performing.

Kettlebell Swings and Turkish Get Ups
10 sets, rest as needed

30 x 2 Handed Swings
1 Turkish Get Up on each side

When it’s all said and done, you have done 300 swings and 10 turkish get ups. I don’t think I’ve ever done this many get ups in a day. This wasn’t as painful as I thought it was going to be. Ever since I been conscious of my technique and breathing, the movements have been getting easier so to speak. I was able to finish this workout in 40 minutes that included a quick warm up. As a finisher, I did an extra 40 swings to offset the days that I took off.

Day: 5/21
Swings: 972



3,000 kettlebell swings in 21 days

6 Jan


This last Friday I decided to start a new challenge that entails performing 3,000 kettlebell swings in 21 days from Bloom To Fit. You can do as many swings per day as you like. You can take as many days off as you like. You can do all 3,000 swings in one day if you wish or spread them evenly throughout the 21 days. Seems doable right? I took the weekend off but got swinging today. My upper hammies were a tad sore from going all in on Friday.

I was able to do 70 16kg swings straight. I’ve been reading Steve Cotter’s book, Kettlebell Training, to brush up on my kettlebell form and technique. I’ve been using kettlebells for 3 years now and there’s always adjustments you can make to your form to become one with the bell. I’ve been getting a tight lumbar when I perform many swings and it’s because my form was wrong. On my upswing, my arms were separated from my body and caused me overwork my lower back. Steve also explains proper breathing when doing kettlebell movements. Combining proper breathing and form allows you more reps and sets.

Today I knocked out 330 swings. When I reached 300, I did 3 sets of 10 swings and 1 TGUs as a finisher.

Monday’s Finisher
3 sets without rest

10 x 2-Handed Kettlebell Swings
1 x Kettlebell Turkish Get on each side

Day: 4/21
Swings: 632

Jump and Swing

15 Aug


After my morning fasted workouts, I’m down to 172.4 lb. Within reach of my 170 lb weight goal before August 31. I started with yoga practice and tried to challenge myself by doing a headstand. To my surprise, I was able to pick up my feet off the ground but would lose my balance when I tried to straighten my legs up. I’ve never been able to do that without using a wall for support.

Then I headed into Pure Savagery HQ and knocked out today’s 20 minute workout.

Jump rope/Burpees5 sets, rest as needed
100 jump ropes + 10 burpees = 1 set

50 Kettlebells Swings – Left arm
50 Kettlebells Swings – right arm