Before I went on vacation in August a friend of mine was completing a challenge from T-Nation; The 10,000 Kettlebell Swing Challenge to be exact. It intrigued me so much that I decided to take it on right after I got back. My main goal here was to improve both my grip strength and my hip hinge with the hopes of improving my 1RM deadlift.
I started the 4 week program on August 10th. 500 swings per day, 5 days a week. 2 days on with 1 day rest and so on. The first 4 days of the week another exercise is incorporated with the swings and then on the final day of each week you just swing. The program recommends that women use a 35lb Kettlebell, however I didn't have one of that size so I went with the 40lb instead.
The first week was the toughest. I was sore every day but by the second week and every week there after it got better; my time was faster and so on.
At the end of the 4 weeks; I was able to complete all 500 swings in 18:27:22 compared to 28:58:57 in week 1.
Other improvements noted:
- Grip improved dramatically
- Power and strength both improved
- Endurance improved
- Accumulated lean mass
- Recovery improved
- Time improved as noted above
- Required rest between swing sets became less and heart rate recovered quicker
I thoroughly enjoyed the challenge and would consider it again in the future with a heavier kettle bell. I am enjoying the kettle bell so much that I have decided to move forward with a Level 1 certification from Agatsu Inc. This certification is taking place September 26 & 27 :) I'm stoked!!
If you are at all interested in the kettle bell and/or an added challenge; you should definitely try it out.
Here is the link from T-Nation. https://www.t-nation.com/workouts/10000-swing-kettlebell-workout
Good Luck and let me know how you do if you try it!
Until next time,
P.S. You will get calluses and yes they may rip but it just makes the challenge and you that much more Badass ;)
Mellissa,
ReplyDelete10,000 Kettle Bell Swings is such a big challenge. Thumbs up for even giving it a try. I have never though of such a challenge, now am in my third year of kettlebell workout. I will try that challenge some day soon.
Thank you. Let me know how it goes if you decide to give it a try :)
DeleteCongratulations to finishing the challenge! I completed it myself just last week and noticed very similar results as you seem to have.
ReplyDeleteIf you're interested: https://www.athlegan.com/10000-kettlebell-swings/
And I'm definitely redoing it later this year, also with a heavier weight. Thinking of trying the 32 kg bell with a 15-10-15-10-15-10-15-10 cluster scheme.
Thank you. congrats to you as well.
DeleteThat sounds like a good one. I may try it out as well :)