Love this video. 67 female with high blood pressure. I have been doing this every other day since it came out. My blood pressure count has gone down. It is still high but I think if I continue, I can get it to a normal number by the end of the year. Really works the heart.
I do 300 swings split into 3 variations of 20 reps and 5 sets. - Single Hand Swing 10LR - Alternating Single Hand Swing 20 reps - Double Hand Swings 20 reps 40s/20s/1m
I’ve done 2x 300 swing challenge, and it is possibly my favorite program! Brutal at about week 3 or start of week 4 for me, definitely a challenge! I’ve learned something new about my fitness and my ability to recover with each challenge! So humbling.
LOVE to hear this. We're doing our best to keep each iteration fresh with new 300 swing routines and complementary (though optional) programming. We ran a Spartan version last year and now we're doing 300 Swings PLUS with daily themed workout. Anyway, glad to hear you had such a good experience, and hope you join us for another round someday!
Thanks so much Pat, I love the strong on! membership! The workouts are always fantastic! 🦾 The follow along vids will be a helpful addition, thank you!
Awesome!! I am psyched for the new book!! I have done many of the downloaded KB 101 workouts and they ROCK!! Really looking forward to the new book. Also, that is a magnificent squat! I am jealous! I can mimic your swing but bow to your squat! Strong On Pat!
@@joelpalmer8496 Thank you, Joe! I’ve always had good natural squat mobility. Just don’t ask me to bend forward to touch my toes. That is something I really have to work at. Appreciate you, and Strong ON!
Thanks for this, it's actually extremely helpful. As a guy I'm so used to thinking that we have to go heavy that it didn't occur to me that 300 swings with a 25 lb bell could be brutal. Thanks again!
Fab. Thanks for this follow along. I do your SSOT so I do 100 swings in total 5 rounds. I also do 100 EMOM 10 swings 10 rounds. Think I’ll give this a go see how I do 🙌🏻
Great swing workout video Pat! I definitely like the "follow along format". On a semi-unrelated note - was wondering what your thoughts are on the use of a 2 rung ladder repetition scheme to build muscle mass? I've been looking at a version of a mass building workout called "Built Strong Minimalist". It's a 3 movement Push-Pull-Squat routine - where you take your technical 10 rep max weight per exercise & do sets/rungs of 4 & 6 rep ladders. The amount of volume you do per exercise is determined pre-workout by randomly rolling a single dice/die. A die roll of a 1=20 total reps - 2 or 3=40 total reps - 4 or 5=60 total reps - 6=80 total reps (all executed in rungs of 4 & 6 reps with rest between rungs). I was hoping to get your opinion on the potential effectiveness of a routine like this in terms of building muscle mass.
Thanks, Jack! So, for building muscle, I typically don't use or recommend ladders unless one counts reverse pyramid training as such. For muscle, you really want at least 10 sets per major muscle group per week and you want each set to be within 2-ish reps of failure. It sounds like the approach you're describing wouldn't quite hit the ideal intensity and may come up a little short on volume as well. Doesn't mean it wouldn't work, but I take it that your question is about what is most efficient/optimal.
Hey Pat - I've been running one of your non-kettlebell mass building programs for a while now but I've really been itching to change things up. I'd absolutely love to do your ultra minimalist Prometheus mass building routine. Can Prometheus or an off-shoot of it - be effectively done with-out kettlebells? I have plenty of dumbbells' - barbells - a landmine rig & attachments - weight plates - K-bell swing handles...etc. But I do not have access to kettlebells at this time - although I've been consistently putting money aside/saving for 2 Adjustable Competition Style Kettlebells 12 to 32KG - but that might take me a little while to cover the cost.
Awesome dude....just wondering if you would be up for making a kettlebell routine for Hyrox training (hope you know what Hyrox is haha), If not no probs. Keep flowing
Heyyy dude, awesome content as usual. Just wondering if you could do a kettlebell routine for Hyrox training (hope you know what Hyrox is haha). If not no probs...keep flowing dude
@@KettlebellQuickies heyy yes it is 8 - 1k runs then in-between the 1k runs you have 8 stations - rows, skier, Sandbag lunges, farmer carries, Burpees, wall balls, sled push, sled pull. Just thought that Kettlebells are such a great strength, conditioning & endurance tool it may be good...Also, thanks for googling it as well. Have a great weekend!
Hey Dave, I know a content creator who made such a routine with Hyrox as the inspiration, but I won't share the name unless I have Pat's blessing. I don't want to step on any toes.
My local gym has started Hyrox. Great if you like running. It's probably my least favourite form of exercise 🤷♂️. Made me think about mixing up mtbing with kettlebells though.....
If you guys dig this follow along workout, then check out our upcoming 300 Swings PLUS challenge!
www.Chroniclesofstrength.com/swingschallenge
Yes to more follow along workouts.
@@CharleneDoland 💪
Love this video. 67 female with high blood pressure. I have been doing this every other day since it came out. My blood pressure count has gone down. It is still high but I think if I continue, I can get it to a normal number by the end of the year. Really works the heart.
@@vidano809 wow, that’s amazing to hear! Thank you for sharing, and keep at it!
I do 300 swings split into 3 variations of 20 reps and 5 sets.
- Single Hand Swing 10LR
- Alternating Single Hand Swing 20 reps
- Double Hand Swings 20 reps
40s/20s/1m
Great approach.
Follow along workouts are great! Thank you!
@@joemay7704 more to come. Thanks for tuning in!
I’ve done 2x 300 swing challenge, and it is possibly my favorite program! Brutal at about week 3 or start of week 4 for me, definitely a challenge! I’ve learned something new about my fitness and my ability to recover with each challenge! So humbling.
LOVE to hear this. We're doing our best to keep each iteration fresh with new 300 swing routines and complementary (though optional) programming. We ran a Spartan version last year and now we're doing 300 Swings PLUS with daily themed workout. Anyway, glad to hear you had such a good experience, and hope you join us for another round someday!
Thanks so much Pat, I love the strong on! membership! The workouts are always fantastic! 🦾 The follow along vids will be a helpful addition, thank you!
@@proverbs11vs30 love to hear this. Thank you!
Awesome!! I am psyched for the new book!! I have done many of the downloaded KB 101 workouts and they ROCK!! Really looking forward to the new book. Also, that is a magnificent squat! I am jealous! I can mimic your swing but bow to your squat! Strong On Pat!
@@joelpalmer8496 Thank you, Joe! I’ve always had good natural squat mobility. Just don’t ask me to bend forward to touch my toes. That is something I really have to work at. Appreciate you, and Strong ON!
Did this workout again for the 300 swing challenge and it seems easier today :)
@@annb999 getting stronger! 💪
Thanks for this, it's actually extremely helpful. As a guy I'm so used to thinking that we have to go heavy that it didn't occur to me that 300 swings with a 25 lb bell could be brutal. Thanks again!
@@sublyme2157 definitely
do not have to go heavy for this to be effective. In fact, we wave the load considerably throughout the 300 Swings challenge.
Fab. Thanks for this follow along. I do your SSOT so I do 100 swings in total 5 rounds. I also do 100 EMOM 10 swings 10 rounds. Think I’ll give this a go see how I do 🙌🏻
I smile when hear people are doing SSOT: a simple routine, but effective and fun! Happy training, Geraldine!
Thanks Pat! At first I thought the 12kg bell would be way too light for two handed swings
Not for those routine, it isn’t!
Great swing workout video Pat! I definitely like the "follow along format". On a semi-unrelated note - was wondering what your thoughts are on the use of a 2 rung ladder repetition scheme to build muscle mass? I've been looking at a version of a mass building workout called "Built Strong Minimalist". It's a 3 movement Push-Pull-Squat routine - where you take your technical 10 rep max weight per exercise & do sets/rungs of 4 & 6 rep ladders. The amount of volume you do per exercise is determined pre-workout by randomly rolling a single dice/die. A die roll of a 1=20 total reps - 2 or 3=40 total reps - 4 or 5=60 total reps - 6=80 total reps (all executed in rungs of 4 & 6 reps with rest between rungs). I was hoping to get your opinion on the potential effectiveness of a routine like this in terms of building muscle mass.
Thanks, Jack!
So, for building muscle, I typically don't use or recommend ladders unless one counts reverse pyramid training as such. For muscle, you really want at least 10 sets per major muscle group per week and you want each set to be within 2-ish reps of failure. It sounds like the approach you're describing wouldn't quite hit the ideal intensity and may come up a little short on volume as well. Doesn't mean it wouldn't work, but I take it that your question is about what is most efficient/optimal.
Hey Pat - I've been running one of your non-kettlebell mass building programs for a while now but I've really been itching to change things up. I'd absolutely love to do your ultra minimalist Prometheus mass building routine. Can Prometheus or an off-shoot of it - be effectively done with-out kettlebells? I have plenty of dumbbells' - barbells - a landmine rig & attachments - weight plates - K-bell swing handles...etc. But I do not have access to kettlebells at this time - although I've been consistently putting money aside/saving for 2 Adjustable Competition Style Kettlebells 12 to 32KG - but that might take me a little while to cover the cost.
Hey Jackson. Yes, Prometheus can be effective without kettlebells. Your best bet is to swap in barbell presses and front squats.
Awesome dude....just wondering if you would be up for making a kettlebell routine for Hyrox training (hope you know what Hyrox is haha), If not no probs. Keep flowing
300 swings is no joke! I need to do a 300 challenge!
We're just about to start one. Join us!
Chroniclesofstrength.com/swingschallenge
Heyyy dude, awesome content as usual. Just wondering if you could do a kettlebell routine for Hyrox training (hope you know what Hyrox is haha). If not no probs...keep flowing dude
Thanks, Dave! Have never heard of Hyrox before, but a quick Google tells me it's a competition consisting of distance running and different workouts?
@@KettlebellQuickies heyy yes it is 8 - 1k runs then in-between the 1k runs you have 8 stations - rows, skier, Sandbag lunges, farmer carries, Burpees, wall balls, sled push, sled pull. Just thought that Kettlebells are such a great strength, conditioning & endurance tool it may be good...Also, thanks for googling it as well. Have a great weekend!
Hey Dave, I know a content creator who made such a routine with Hyrox as the inspiration, but I won't share the name unless I have Pat's blessing. I don't want to step on any toes.
My local gym has started Hyrox. Great if you like running. It's probably my least favourite form of exercise 🤷♂️. Made me think about mixing up mtbing with kettlebells though.....
@@utubepunk it’s no problem
Sneaky forearm pump hidden in this workout. 🔥
Just Great!! Only improvement I can think of might be a beard and hair trim😁
@@benglass9442 nahhh ; )
"Don't try to find me" - sounds like a challenge :P
let's just stick to the workout challenge ; )