Pat flynn likes to recommend 300 kettlebell swings a day spread out in chunks. If you are in martial arts and very fit this can be all you need to do for your strength injection.
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300 swings a day is the prescription for serious strength athletes who do not want to use the barbell or athletes who only want to use the kettlebell as a strength supplement in their training.
20 kettlebell swings per day. It is about the kettlebell swing and specifically about doing 300 kettlebell swings per day everyday and without exception. Folklore has it that kettlebells were first used as counterweights in russian markets and at the end of the day the farmers would swing toss and juggle the weights for fun and exercise. The kettlebell swing we do today is a variation of the traditional russian kettlebell swing which is shorterbut its still just as awesome as it was.
While it isnt a requirement to swing every day doing so makes the challenge seem more manageable. So once again you want to do 50 or 100 kettlebell swings a day 300 kettlebell swings a day or you want to do 200 swings in one set like i did below its all good. Typically you can complete this in one of two ways says danny saway of tucson kettlebell.
To reach the whopping 1212 calorie burn per hour says flynn youd have to work your way up to completing 250 to 300 swings using a kettlebell thats between 20 and 35 pounds this awesome workout can help you lose more fat in minutes per day than if you were to spend hours on the treadmill. Very similar to dan johns 10000 in a month. Discover whether kettlebell swings can be done everyday and find out what you need to know in order to swing kettlebells daily.
Everyday for thirty days this is 9000 swings in a month and using a 24kg kettlebell for a guy. Join our 30 day kettlebell challenge. However if the weight you are swinging is not too challenging and you keep the reps low perhaps 20 50 reps then you could probably swing everyday.
If the kettlebell you are swinging is a challenging weight and you are swinging for a lot of reps say 100s then usually you will need to take some rest days. Learn what kettlebell swing workouts you can perform each day in order to burn fat and strengthen your body without risking injury. Before trying to tackle the kettlebell swing for high reps first perfect your form.
Performing swings two hand or one hand it matters not everyday intermittently and to the grand total of three hundred serves a couple useful purposes. In this primer on how to tackle high rep kettlebell swings we will look at developing the movement with a solid foundation first and then some repetition schemes to get you to a 100 or more in 30 days. Set your own record and beat it after a couple of weeks rest then do the challenge again beat your reps beat your weight.
Aim for at least 323 swings every day or try for 500 five days of the week with two full rest days. His focus is fat loss with this protocol.
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