Chip bleam recently started doing 300 kettlebell swings every day. Get ups 8 kg kettlebell 2 x 1 2 reps 36 pounds.
It is meant to be a mass and strength builder especially on the limiting factors of your strength endurance such as forearm and finger flexors for grip and glutes and hamstrings for the deadlift.
500 kb swings a day. Train 2 days on 1 day off and repeat. Between sets of swings youll perform low volume basic strength exercises. Goblet squats 16 kg kettlebell 8 x 2 16 reps 560 pounds.
These rounds are clustered in groups of 10 15 25 and 50 swings and you rest a little between each group. Youll also pick one strength exercise per day which youll do after finishing each group in reps of 1 2 and 3. It is about the kettlebell swing and specifically about doing 300 kettlebell swings per day everyday and without exception.
For as long as you are able to but it isnt meant to be forever. Men will use a 24kg kettlebell 53 pounds. I performed a strength move after every set of swings.
I found myself hinging more neatly to keep from stressing my grip the. I can definitely attest that doing 300 swings 5x a week will definitely cut you up and get you in better shape. Cavemantraining 28 day kettlebell swing challenge kettlebell double arm swing hip hinge style aka russian swing sub max weight sub max sets of swings always followed by a low rep set of 4 pre determined exercises you.
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. Each day you do 500 kettlebell swings broken down into five rounds of 100. I did dan johns template for his kettlebell workout it was 500 swings a day with some other exercises.
In four or five weeks youre going to perform 10000 proper kettlebell swings. These will be split among 20 workouts. It was on day 3 that james hit on a very useful idea for managing the workload of high rep swings.
You have to complete 500 swings per day for 20 days to reach 10000. Chin ups 5 x 1 5 reps. My addition is 50 heavy kettlebell swings per day.
James fairly quickly deviated from the standard protocol and on day 2 tried multiple sets of 100 150 reps thinking incorrectly that this would make the workout more efficient. Here is the reason why. Two handed swings 16 kg kettlebell 25 x 20 500 reps 17500 pounds.
You can get stronger while you are getting a great cardio workout at the same time. Youll do 500 swings per workout. You will train 4 5 days per week.
Clean and press 16 kg kettlebell 10 x 1 10 reps 350 pounds.
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