I offered the advice, not to long ago, of working 300 swings a day, cut up, and served however you’d like, as to afford yourself the luxury of some additional fat loss.
And when I sent out the idea, why! Didn’t everyone want to try it! And how quickly did the simple prescription become muddled with questions of context and execution, and requests for “further clarification”.
300 swings a day, cut up and served however you’d like, should hardly require further clarification—as that would make the matter more complicated than is good for it.
But, admittedly, I may have omitted some important details, some significant details. So I’m here to put them back in.
When I came into this strategy, years ago now, I thought it was smart—unusually smart; and I still do. It is simple, effective, and concise. It keeps the hip joint greased, the posterior slacked, and the metabolism lifted.
So, yes, 300 swings a day; it begs the question, what kind, and with what size bell?
The answer to the first is simply two hand or one hand, it hardly matters.
Two Hand Swing
One Arm Swing
To the second question: males use a 24kg, females a 16kg.
As for execution, I would prefer you to cut the reps up, rather than do them all at once. This serves to offer a little metabolic boost here and there throughout the day. If you can so time it that you work a set or two before and after eating, all the better.
For me, if you care to know what I do, well, I prefer sets of 20, sprinkled throughout the day—and will maybe whack out one big chunk of 50-100 at the end of my primary training session. All the others are performed at home, and usually near the diaper changing station.
– = +
– Pat
PS – If you love intense kettlebell work, then you’ll really love The 9-Minute Workout.
I’m yet to try the 300 swings a day but certainly tempted to do so. Thank you for expanding on the idea. Happy holidays and hope you all have a strong 2014.
Thanks Faisal, keep strong!
I did Dan John’s template for his kettlebell workout, it was 500 swings a day with some other exercises. I can definitely attest that doing 300+ swings 5x a week will definitely cut you up and get you in better shape.
I believe the Kettlebell works, I just haven’t committed to the techniques. However after reading this I’m going to try starting today the 300 swings. I will fit it in somehow. Morning, Noon, 1 hour before bed. When I start today, will I see any results if I did this for 7 days straight?I have a muffin top I want to see gone for life, as well as weight. I’m 5’3 and I need to weigh 125-140(I believe), my BMI is through the roof and I’m tired.
#It’s Time 2014
Octavia
Start out easy – so as not to get too sore. Stop before you get too tired – 300 will probably be too many initially. Better to ease into it and feel that you are in control – you will then be more likely to sitck with it. Hope it goes well…
Swings are absolutely invaluable for conditioning. People cant grasp the fact that trying to do swings for 2-12 minutes (rolling the dice is so much fun) will kick you into a way higher gear than an hour on any cardio machine, plus how much better it is for your body. I have friends that say “I don’t want to use kettlebells, because they won’t give me the ‘look’ that I want…” To which I reply, “Oh, so you only want to look like a healthy, functioning person, but not actually be a healthy, functioning person. You’d rather spend more hours in the gym in a day, than what I spend with my kettlebell in a week?” As my fitness goals continue to be met, I’ll show them what the true power of kettlebells can really do!
After each set of swings (as often as I can manage), I set the bell down, bend over from the waist, and walk my hands as far out in front of me as I can past the push-up position, and hold that sort-of plank [with my spine and legs aligned & abs contracted] for as long as I can before walking my hands back to my feet and returning to an upright position. I got this idea from a ChronicleofStrength workout video & can’t recall the name for the movement. It adds less than a minute to the time it takes me to accomplish a set of swings.
Believe that would be the elephant walk
I began the 300 swing project the very next day it was mentioned. I have permanently parked a 20kg KB at the office. I do 25 swings a pop, start at home before I go to work, as soon as I login to my computer since it takes as long as 25 swigs any way, 25 swings at 10:00AM or so (break time), 25 swings beginning lunch and 25 swings after. Another 25 swings at 3:00PM and another set before I head home.
It’s been pretty good, I don’t hit 300 all the time, it really matters if I can get ahead as soon as I get up. I’ve added either a press or a lunge for each set of 25s. I’m having fun with it.
The cool thing is that I don’t sweat at all, so I can swing with a tie on. 🙂
Great method Otto, leaving the bell where it can’t be ignored–one of my favorite things to do. Great work as always. Keep strong!
Hi Pat, yes you have suggested weights to use (thanks) but still a question – how should the bell feel for you for 1H/2H swings. 16kg for me is pretty light for 2H swings but at this stage still feels quite heavy for 1H swings.
thanks
You could alternate between the two versions as necessary, gradually increasing the number performed one handed. This is a simple progression which would serve you well until you are strong enough to move up in size..
Hey Donna, at these weights both should feel relatively light, even for one arm swings.If form is good at this volume, keep with the 16kg. I’d rather you drop reps than weight.
thanks Colin + Pat
hey i am 14 years old and a female i am trying out for football next year i am already really strong i can make my 16 year old male football player cousin cry just by hitting him but i need a little more strength so is there any tips you have for me?
When I do the Tabata swings from your swing book, I do just over 300 swings in total. How does this compare to splitting the swings up over the course of the day?
Gary, if you’re doing the 21 or 90 day program, don’t worry about adding additional swings, the volume in those is more than sufficient