10,000 Kettlebell Swing

Training Training Logs
21

Log: 3/21/14

100 each Left/Right roundabouts. I like these as a warm up and good ab work.

600 Kettlebell swings
30 each Right/Left arm presses
40 rows

40 minutes

22

Thanks to those of you who have communicated with me and encouraged me as I have been doing this challenge. I checked out where I was so far and I have done 7500 swings, 2500 round abouts and several 100 lifts, squats and other assorted strength exercises along with the swings. I will get in another 1000 swings before I leave for vacation to Des Moines, Iowa where I will visit my daughter and family.

I will continue to finish the challenge there. I found out my son-in-law who spent some time in Russia has a 35 pound kettleball. Yahoo! That’s sweet. I can still do some strength and cardio training while there and the apartment complex they live in has a sweet cardio room.

23

Log: 3/22/14

35 minutes with 30 pound Kettlebell

500 Kettle bell swings total and 200 total roundabouts and 31 squats

5 sets of 100 swings

  1. 25 roundabouts left and right, 100 swings, 5 squats, rest 30+ seconds
  2. 25 roundabouts left and right, 100 swings, 6 squats, rest 30+ seconds
  3. 25 roundabouts left and right, 100 swings, 10 squats, rest 30+ seconds
  4. 25 roundabouts left and right, 100 swings, 10 squats, rest 30+ seconds
  5. 100 swings

all sets were either 25x4: 30x2, 40 x1: 30x3, 10x1: 50x1, 25x2
Roundabouts started the sets and the squats ended the sets.
Just wanted to mix it up

24

Log: 3/23/14 rest day
Log: 3/24/13. 40 minutes

Warm -up. 200 roundabouts 100 left/100 right

100 swings w/30 pound bell
400 swings w/40 pound bell

Oh my gosh! That was rough, but just a couple more days and I accomplish the challenge. Whew! 9000, only two more days!

3/25/14

My hands seem swollen today after that 40 pound monster swing time! I will be on a plane for most of the day so it will give me time to recoup… then I’ll do it again tomorrow in DesMoines, Iowa with a 35 pounder my son-in-law has…

25

200 total round about left and right

500 swings

26

Yahoo, today is 3/28/14 and I just finished the 10,000 Kettlebell swing challenge. going to now move into another challenge that I saw on-line. I believe it is 300 swings everyday for 30 days. I will add some cardio as well into this challenge by doing interval treadmill work.

Thank you Dan John for coming up with the 1st challenge I did.

Pabergin and young n thanks for the communications and encouragement…

27

Hey iwtt,

Still working on the swings?

28

pabergin,

Thanks for keeping tabs…

Yes, I continued with the swings, but I really been having a pain in my arm/shoulder. Went to the doctor and it looks like I have a rotator cuff injury possible tear… drat. I have been told the exercises I need to stick to when it comes to weight training are those that keep my elbows tight\close to my side and then do movements like curls, etc. I laid off the swings for a few weeks and mostly did cardio and then upper body work limiting my arm motions and a lot of lower body work.

But I did do some swings the other day, 300 with the 30 pound ball and I seemed to be ok, except for a slight tenderness if I moved the arm just “wrong”.

So I think I will do some swings, maybe 2x’s per week and then do squats with the bell or maybe presses. I did do those and it seemed ok. Or I can do things that are similar to the kettlebell row… I hate to have to stop this kettlebell workout that I have been doing. It’s almost an addiction to me, I enjoy it so much…

29

Nice to see you back.
Pain isn’t fun at all, but take your time to heal properly.

Stay strong

30

Good work looking for alternatives to train around the injury. The swings will always be there

31

Awesome log, thanks for sharing.

32

Thanks all for the continued encouragement… I tried some swings the other day and so far so good… I think I’ll get back into them after I come back from a small “out of town-er” I am taking at the end of the month.

So far I have been using the Nautilus machines and some dead weights and making sure I keep my elbows close to the body and that has helped a great deal in keeping the pain level down from the rotator injury yet still getting the workout I need.

33

Well, it’s almost been a year since I last posted here. I made it through 2014 with minimal weight gain even though I have been doing the Mediterranean Diet. I think what really happened is I continued to use the Kettle bell for my main exercise after I took a short break to get my shoulder back in shape. I remember reading that I would probably gain a couple of pounds after the 10,000 swing challenge and those pounds would be muscle weight. When I went back to the kettle bells, 3 times a week, I was pretty much at a higher weight ball than my usual (up to the 40 pounder on a regular basis). I have REALLY been focusing on FORM and I believe it really helped.

Over the holidays I gained 5 more pounds which I have lost about 3 of those so far.

I guess what I am sharing here is that even though it looks like I had gain some weight, which I thought was mostly fat (until recently a friend I saw noticed my arms were more muscular) am giving myself kudos for not falling off the wagon and going back to my old ways. I see this as a huge victory because in the past when I went on the fad diets, jogged 5 to 8 miles every other day, when I stopped, I gained it all back in less than a year. This time I was able to stick to the proper diet and continue to work out and stay fit. My cloths still fit!

This month of February I went total cardio without Kettlebells and when March come roaring in I will get back at the bells again.

Just a short note and update for this personal journal.