IMPORTANT: I am copying the full SED (Swing Everyday) program below but please DO NOT just grab the plan and skip watching the video. It is ESSENTIAL that you listen to the programming points in the video - watch the ENTIRE thing!!! - to get the most from this plan and to ensure you don’t do anything stupid, LOL. Also, I totally forgot to mention that we have our 300 Swings 2.0 Challenge right around the corner (starting next week!!!). If you REALLY want to crank up the daily swing volume, and join an awesome community for a genuinely effective fitness challenge, please consider joining us. The price is really good and it supports everything we do here on this channel. You can register at www.chroniclesofstrength.com/300swingschallenge OK, here’s the SED program. Please post whatever questions you have about it here, and I’ll do my best to answer them! You guys rock!!! Day 1: Standard Swings Warm-up: 5 min Turkish get-ups, 2 sets of 15 goblet squats, 2 sets of 15 kettlebell swings Main Workout: 5 sets of 20 standard swings Total Swings: 100 Day 2: Light & Fast Swings Warm-up: Same as Day 1 Main Workout: 10 sets of 15 swings with lighter kettlebell (focus on speed) Total Swings: 150 Day 3: Heavy Swings Warm-up: Same as Day 1 Main Workout: 5 sets of 10 swings with heavier kettlebell (focus on power) Total Swings: 50 Day 4: Single-Arm Swings Warm-up: Same as Day 1 Main Workout: 5 sets of 15 swings per arm Total Swings: 150 (75 per arm) Day 5: Ladder Swings Warm-up: Same as Day 1 Main Workout: Ladder sets: 10, 15, 20, 25, 30 swings, rest as needed Total Swings: 100 Day 6: Mixed Swings Warm-up: Same as Day 1 Main Workout: Alternate 20 standard swings & 10 single-arm swings per arm for 5 rounds Total Swings: 200 Day 7: Active Recovery Warm-up: Same as Day 1 Main Workout: 5 sets of 15 swings with very light kettlebell (focus on form) Total Swings: 75
Gosh, thanks...I hope this channel grows a lot more. I cant believe you are putting out such good information out for free. Also, really enjoy your podcasts especially the ones with Dan John
Good content, but you must be aware that your videos often ramble on and on -- an affliction shared by the Legend himself, Dan John. I stick around because both you and Dan John provide expertise and solid information, although sometimes at a low density ratio when you are jabbering on and on. 😉❤
@@skriabinfly I am not the person you replied to, but I wanted to mention that I enjoy the banter and if I enjoy it there are a few more people out there who enjoy it. Also, they are providing a lot of content basically free
Best Kettlebell and exercise station on the air, hands down! The Pat and Dan show makes my Tuesday , I’m 65, with arthritis in both my knees, but I’m going to do this swing program,thank you Pat for all the great things that you do!
Yes I’m doing it. Waiting for the 29th for the start of our next 300 adventure. Plus I will say yes to a 30 day clean, clean and press and a snatch program. Stay blessed and keep swinging.
Glad this video helped! How were you programming the swing previously? And, just to be clear: the swing definitely CAN be overdone, as any exercise can be. But this is at least one way to perform swings at a high frequency while minimizing the risk of overuse. Cheers!
I just listened to you on Art Of Manliness podcast and will use this to jumpstart my new year fitness plan. Thanks for sharing. I will hit you up in 30 days and tell you how it went.
@@supmuhhumbruhtoday we (me and my wife) just started the chest program that you had shared in the other video. So on the alternate days the SED can be interspersed, I think. Once again, thanks for the challenging and awesome workouts:) Cheers!
Swings are great in every aspect but they truly come to life when you add them in with compound lifts . Definitely my warm ups for deadlifts and squats. Gets the hips moving.
Just found your page, and im going to start this program of swings on Monday. Today is Friday. I would start on Saturday but have a wedding to go to. So the plan is Monday.
This video feels perfectly timed for me. Im on the mend from an injury and have finally gotten clearance to start swings again. I will probably be doing this as more of a SEOD (Swings Every Other Day) but what a perfect reintroduction to KBs. Thank you!
Just signed up. Cant wait to see the results. Ive done few kettlebell challenges but not as intense and i love that you have all the nuances. Just what i was lookimg for to maximise results with kettlebells. I was bored of the same teachings. You gonna have me hookef 😂
I do 3 types of Kettlebell exercise in a week. Alternating between Armour Build up with a pair of 16kg, Then snatch 20kg KB in next exercise, and 24kg two-hand KB Swing... Been doing that for about 6 weeks. Resulted in reduced in waist saize from 36 inch to 34 inch. No reduction of my weight, addition of 1kg instead...
Given that your waist is going down, I’d say that a great indicator of body recomposition. Keep at it. Nice little routine you’ve got going there. How is the nutrition side of things?
I don't want to sound condescending but i'm gonna assume that you're not aware that muscle is heavier than fat, so doing what you did you lost fat and gained muscle so you're bound to gain weight...i have a balance that tells you your muscle/fat/bone mass and i lost fat gained muscle and a bit more density in the bones, i'm at 76kg atm started at 72, and i have less belly and floppy arms now than when i was 72 Obvio
@@fouchi3203muscle is not heavier than fat. One pound of fat and one pound of muscle weighs the same. However, muscle is more dense than fat. Which means one pound of fat will take up more space than one pound of muscle.
Been doing something similar for a few months now and it is definitely effective. I usually do 5 days a week using Dan Johns 10k swing challenge format alternating KB weights and reps every session with a strength movement (push, pull or squat) between sets of swings. I enjoy the endless variability and the cycle of the push, pull and squat on different days. Thanks for all your content, Dan and yourself have really helped me out over the last couple years!! 💪💪
Dan's 10k challenge is no walk in the park, even at 5 days a week. Kudos to you, glad it's been going well, and thanks for the kind words. Means a lot.
@@supmuhhumbruh I did the full 10k once and it is very humbling to say the least. Now I just use that format at a more sustainable number of swings. Typically 75-150, 200 every now and then, similar to your program in this post.
Hey Coach, love your stuff. I'm a 46 year old dad/ husband/ EMT, and Kettlebells my primary Training tool. I am rehabbing this month from training for the murph Challenge. So I'm doing 30 days of turkish get ups. But I wanna try your swing program, starting in july. Thank you for sharing your time and knowledge. Ps, Dan John is the man!
Going to give SED a try. I’ve been doing my own version but it has been very specific 100 swings a day, same number of sets and weight, so I think your program will be better!
For sure, being able to play with daily volume helps a lot in making the higher frequency more doable. Of course, I'm a fan of a fixed number as well (cough, 300 swings, cough), but that I would definitely classify as a challenge. This is just meant to be a simple plan people could use several times throughout the year without adding too much stress to the system.
Due to time constraints I'm going to adapt this to swing, swing, other thing aiming for 5 rounds every day. Other thing will be press ups. Thanks for the great idea.
@@supmuhhumbruh th-cam.com/video/yS3gWJRp60A/w-d-xo.htmlsi=srnCx0IjN12YaED3. I’ve done this for a while. Back in 2020 I did it with no break for a year. Even took a bell with me to Nigeria for 3 weeks. 100 Daily Swings is my anchor point for the day. No matter what.
Really great content. You mentioned the possibility of doing something similar for another KB exercise so I’d like to suggest the snatch. Would be interested to see if that could be done everyday for 30 days without burnout. Thanks
I'll save this one for later. Not sure I could handle this volume of workouts with my current job. Construction work is rough on the back, kettlebells twice a week is about right for me now, but it does look interesting.
Prudence always prevails. That said, you could take this, modify it, and still get awesome results. Do 3x/week to start. Shoot, even 2x/week would be pretty good!
@@supmuhhumbruh I have done unloaded swing motions each morning in the 30-40 range as a dynamic stretch, it loosens the hamstrings nicely. I lock my thumbs together and try to pull them apart to create tension in my back and imagine I have a weight in my hand. Not the same, but just a morning warmup drill.
Love Kettlebells. I did the HKC cert program over 10 years ago. I'm currently on IR following some hand surgery, but this program looks perfect to get me back in the swing of things (see what I did there? 😂) once I'm cleared. Thanks for the great content.
Oh, I saw it. HKC was a great little cert, and would frequently encourage my clients interested in deepening their skills to attend one, if possible. Do you know if they even still offer those?
This is awesome, I'm definitely going to try this for a month! I'd really like to be able to perform snatches but I'm a bit intimidated by them. Could you design a "training wheels" snatch program that guides a noob like me through each step of the movement over a week or month to the point where I'm performing snatches safely and with good form? A turkish getup centric masterclass would be great too. I'm never sure how many I'm supposed to do on each side (or how often). A movement where you're holding a heavy kettlebell above your head probably shouldn't be done to failure, right? :) Great channel, thanks for the content. I particularly love the conversations that you have with Dan.
Basically the part where the high pull segues into a press. I'm struggling to make that transition smooth and seamless. You've probably addressed it in a past video, I just have to look for it... :)@@supmuhhumbruh
This program seems interesting. Thank you! I did your Icing on the cake workout this morning, all three blocks. It took less than 30 minutes. Very efficient workout indeed. I was wondering do you try all your workouts yourself? Just curious😊
Glad you gave that one a go, Jack. Pretty much all my workouts have been “battle field test” by myself and often others before I record and promote them here. Not all my ideas work, so I try to omit the stinkers!
Hello! I'm a kettlebell enthusiast, and I recently came across a video with a 30-day workout plan. I decided to start since I'm returning to training after about two years off. I have a 16kg kettlebell and a pair of 20kg kettlebells. I started today, 20/09/2024. I’d like to know how you’d prefer me to provide feedback throughout the process, or if it’s not necessary. Thank you so much for sharing!
This could be a good topic for a future video. Stay tuned! If you want a written program in the meantime, check out Strong ON! Daily minimalist complexes focused on the fundamentals for building awesome general physical preparedness. Chroniclesofstrength.com/strongon
Well, I think you were a little hard on xc skiing. But I have to admit kb swing improved my skiing more than skiing helps my swings so I’m sure you’re on to something 😂! Thanks for this! Can’t wait to see the ramp up to 300 swings next week!
This looks fun. However, after watching some of the kettlebell swing clips in this video, I just realized ... I'm doing them incorrectly. I'm not getting nearly enough height when I bring it forward. Is this video "How to: Kettlebell Swing" (on your channel from 7 years ago) still your best explanation of how to perform it? Also, I bought your audio book after I saw it in the background and decided to search it. Very timely and relevant since I'm revisiting a lot of the skill stack / habit forming materials I've already read.
Hey @reppy! Yes, I definitely stand by that swing video I made several years ago. Still a solid reference point. You might also want to check out my video 5 Kettlebell Swing Mistakes (and How to Fix Them). As for swing height, I recommend a range: Have the kettlebell float somewhere above your hips but below your eyebrows. Anywhere in that zone, so long as you're using a solid hip snap to get there, is good. (Honestly, I tend to swing a little higher than many.) Thanks for snagging the book! Do let me know what you think once you've gotten through a bit of it. Happy training, and reading!
Pat. Racked and loaded. 15 exercises sample in back. How many days a week, and, Bulgarian split squats on day 1. Is this bw or with a bell?? Thank you sir.
I recommend 3x/week to start. Split squat can be done with a single bell (held in goblet position) or two bells (held in farmer carry position). Happy training!
Honestly, I don’t think I’ve ever done Dan’s 10k swing challenge. Mostly because I launch my 300 swings challenge around the same time each year. I do know this: 300 daily swings is very tough, even with varied intensity and density. How’s it going for you?
Hi, I haven't tried this yet, but it seems good. Except . . . not only would the person have to have good KB technique, they would have to be reasonably strong, as this requires at least three different sizes of KB, "very light", "light" and "heavier." BTW It is not clear whether the "heavier" KB on day 3 is simply heavier than the "lighter" KB on day 2 or heavier than the KB on both day 2 and day 1. Assuming the latter, this seems to require a moderate weight for day 1, somewhat lighter on day 2, somewhat heavier day 3 and a very light KB on day 7. (The other days' loads aren't specified.) This means four KBs. For those who use lighter KBs, the jumps might be 2 kg - there is one commenter who has a 9 kg KB, so they might go up in 1 kg jumps, but standard bells go up in 4 kg jumps, which might be too much for some people who would be looking at this channel. While I do not expect you to be able to prescribe specific KB weights/sizes and respect you for not doing so, I think it might be helpful to give some sort of guidance based on reps or time. Someone swinging a very light KB will be able to do more reps than with their "light", "moderate" or "heavy" KB so you might suggest that the very light day is "5 sets of 15" with a bell you can swing comfortably 25 times". This is just an example, you may want the very light bell to be even easier, but I hope you understand what I mean. Also, for some people, 5 sets of 10 swings with their heaviest KB may be a strength move and not a power move. I know many coaches use the word power when talking about max or near max strength (as in "powerlifting") but power = strength x speed and true power isn't going to be expressed with the heaviest KBs. I realise this will seem picky to some people, but I feel that using the standard terminology makes things easier to follow. On the other hand, I have noted that Girevoy Sports athletes, who can generate very high numbers with fairly heavy KBs and thus demonstrate good power endurance, tend to do their very heavy swings to a much lower level than face height. So, it seems acceptable to train for strength with shorter range, which allows for enough power to get the KB moving forcefully, even if only over a short distance. In weightlifting terms, this lower swing would be a weightlifter's very fast but short-range "high pull" as compared to the swing coming close to a "clean".
Pat, I have a question, but 1st some background; am 69 y.o; been doing KB about year & half; currently doing Dan John's Armor complex [ ( 2 cleans, 1 press, 3 goblet squats - as part A, followed with 8 double KB swings, as part B, to complete 1 round]; with a mix of 9kg & 12kg kettlebells . Total is 10 rounds of Armor Complex. Also started doing 100 kettlebell swings { 4 sets of 25 swings} on days not doing Armor Complex. Can I integrate your "KB Swings Every Day" on my Armor complex days as a finisher as well? Or is it too much for my central nervous system to absorb?
Andrew, what iteration of 300 Swings did you run? Either, 300 swings is definitely a challenge (hence, the 300 swings "challenge" ; ). That said, while I wouldn't classify this program as "easy", it is considerably more doable, and something I would recommend as preamble for anyone interesting in 300 Swings. Cheers!
I started with 300 a day x 7 days at 24kg think that's 56LIBs for my American Mates , did it for 2 weeks then started getting bad cramps in lower back and shoulders. I cut it back to two days on one day off .
Then went to Dan Johns 2 1 3 programe so did Swings 3 times a week and 2 1 3 twice a week . Only use Kettlebells now after years of Rugby and abusive Powerlifting training
Kettlebells/300 Swings Best points 1. Can do at home don't need to go to gym . 2. My wife will do it with me becomes a fun activity trying to finish in quickest time . 3. Amazing community
IMPORTANT: I am copying the full SED (Swing Everyday) program below but please DO NOT just grab the plan and skip watching the video. It is ESSENTIAL that you listen to the programming points in the video - watch the ENTIRE thing!!! - to get the most from this plan and to ensure you don’t do anything stupid, LOL.
Also, I totally forgot to mention that we have our 300 Swings 2.0 Challenge right around the corner (starting next week!!!).
If you REALLY want to crank up the daily swing volume, and join an awesome community for a genuinely effective fitness challenge, please consider joining us. The price is really good and it supports everything we do here on this channel.
You can register at www.chroniclesofstrength.com/300swingschallenge
OK, here’s the SED program. Please post whatever questions you have about it here, and I’ll do my best to answer them! You guys rock!!!
Day 1: Standard Swings
Warm-up: 5 min Turkish get-ups, 2 sets of 15 goblet squats, 2 sets of 15 kettlebell swings
Main Workout: 5 sets of 20 standard swings
Total Swings: 100
Day 2: Light & Fast Swings
Warm-up: Same as Day 1
Main Workout: 10 sets of 15 swings with lighter kettlebell (focus on speed)
Total Swings: 150
Day 3: Heavy Swings
Warm-up: Same as Day 1
Main Workout: 5 sets of 10 swings with heavier kettlebell (focus on power)
Total Swings: 50
Day 4: Single-Arm Swings
Warm-up: Same as Day 1
Main Workout: 5 sets of 15 swings per arm
Total Swings: 150 (75 per arm)
Day 5: Ladder Swings
Warm-up: Same as Day 1
Main Workout: Ladder sets: 10, 15, 20, 25, 30 swings, rest as needed
Total Swings: 100
Day 6: Mixed Swings
Warm-up: Same as Day 1
Main Workout: Alternate 20 standard swings & 10 single-arm swings per arm for 5 rounds
Total Swings: 200
Day 7: Active Recovery
Warm-up: Same as Day 1
Main Workout: 5 sets of 15 swings with very light kettlebell (focus on form)
Total Swings: 75
Gosh, thanks...I hope this channel grows a lot more. I cant believe you are putting out such good information out for free. Also, really enjoy your podcasts especially the ones with Dan John
Good content, but you must be aware that your videos often ramble on and on -- an affliction shared by the Legend himself, Dan John. I stick around because both you and Dan John provide expertise and solid information, although sometimes at a low density ratio when you are jabbering on and on. 😉❤
@@skriabinfly I am not the person you replied to, but I wanted to mention that I enjoy the banter and if I enjoy it there are a few more people out there who enjoy it. Also, they are providing a lot of content basically free
Best Kettlebell and exercise station on the air, hands down! The Pat and Dan show makes my Tuesday , I’m 65, with arthritis in both my knees, but I’m going to do this swing program,thank you Pat for all the great things that you do!
@@skriabinfly lol, OK, guy. So what exactly would you like cut from this video? Honestly, I have little patience for this stuff. Sorry.
Making one for a clean and press would be awesome! So alternating months between swings and the clean and press!
For size, strength, or both? Lots of ways to utilize that exercise.
Strength maybe?@@supmuhhumbruh
Yes I’m doing it. Waiting for the 29th for the start of our next 300 adventure. Plus I will say yes to a 30 day clean, clean and press and a snatch program. Stay blessed and keep swinging.
29th is right around the corner. PUMPED for it.
More quicklier, I'm using this. Thank you.
Take it!
thank you, going to try this, I love the swing and I thought I was doing it too much but you changed that.
Glad this video helped! How were you programming the swing previously? And, just to be clear: the swing definitely CAN be overdone, as any exercise can be. But this is at least one way to perform swings at a high frequency while minimizing the risk of overuse. Cheers!
I want to do this because you have personally - PERSONALLY - challenged me. I refuse to back down. This is now a matter of honour.
@@MH-ln6pv do it!
Thanks! You and Dan John are my favorites!
Mine too!
; )
I have been looking for a program to start back at Kettlebells after a shoulder injury and I think this is the perfect program to get me going again!
Happy training!
I just listened to you on Art Of Manliness podcast and will use this to jumpstart my new year fitness plan. Thanks for sharing. I will hit you up in 30 days and tell you how it went.
This was an amazing program, Pat. We just finished 4 weeks of doing this and feel just fantastic 😊
Man, I love to hear this. Going to keep on with it?
@@supmuhhumbruhtoday we (me and my wife) just started the chest program that you had shared in the other video. So on the alternate days the SED can be interspersed, I think. Once again, thanks for the challenging and awesome workouts:) Cheers!
@@barkbellchennai Nice! Keep me updated on how everything goes.
Swings are great in every aspect but they truly come to life when you add them in with compound lifts . Definitely my warm ups for deadlifts and squats. Gets the hips moving.
I’m going to try this, thanks. Appreciate the content here and philosophyforthepeople.
Very cool that you’re subscribed to both channels. Love when crossovers like these happen. Cheers!
Love this minimalist stuff awesome
More quickly
Excellent workout routine, thanks! Would definitely love to see a similar program for the Snatch.
Thanks, and noted!
I’m definitely going to do this!
Groovy. Be sure to let us know how it goes, Angela!
Giving it a go.
Defiantly I am going to try this one.
Great! Let us know how it goes.
Just found your page, and im going to start this program of swings on Monday. Today is Friday. I would start on Saturday but have a wedding to go to. So the plan is Monday.
@@alexshafir8199 💪 happy training!
This video feels perfectly timed for me. Im on the mend from an injury and have finally gotten clearance to start swings again. I will probably be doing this as more of a SEOD (Swings Every Other Day) but what a perfect reintroduction to KBs. Thank you!
SEOD would still be awesome, and definitely more appropriate coming off an injury. Hope you get awesome results from this, Malcolm. Keep us updated!
Yes I will this workout. It will get my body used to it again 😊
Just take your time ramping up the intensity. Start with a reasonable load. Let the volume register, then go!
Just signed up. Cant wait to see the results. Ive done few kettlebell challenges but not as intense and i love that you have all the nuances. Just what i was lookimg for to maximise results with kettlebells. I was bored of the same teachings. You gonna have me hookef 😂
Yo, that’s awesome. This round of 300 swings is going to be absolute 🔥, so you picked a good one to start with. Hit me up if you need anything!
I do 3 types of Kettlebell exercise in a week. Alternating between Armour Build up with a pair of 16kg, Then snatch 20kg KB in next exercise, and 24kg two-hand KB Swing... Been doing that for about 6 weeks. Resulted in reduced in waist saize from 36 inch to 34 inch. No reduction of my weight, addition of 1kg instead...
Given that your waist is going down, I’d say that a great indicator of body recomposition. Keep at it. Nice little routine you’ve got going there. How is the nutrition side of things?
I don't want to sound condescending but i'm gonna assume that you're not aware that muscle is heavier than fat, so doing what you did you lost fat and gained muscle so you're bound to gain weight...i have a balance that tells you your muscle/fat/bone mass and i lost fat gained muscle and a bit more density in the bones, i'm at 76kg atm started at 72, and i have less belly and floppy arms now than when i was 72 Obvio
@@fouchi3203muscle is not heavier than fat. One pound of fat and one pound of muscle weighs the same. However, muscle is more dense than fat. Which means one pound of fat will take up more space than one pound of muscle.
Why do people not swing the kb right above the head i feel this works your body far better 💪🙂👍💯
Been doing something similar for a few months now and it is definitely effective. I usually do 5 days a week using Dan Johns 10k swing challenge format alternating KB weights and reps every session with a strength movement (push, pull or squat) between sets of swings. I enjoy the endless variability and the cycle of the push, pull and squat on different days. Thanks for all your content, Dan and yourself have really helped me out over the last couple years!! 💪💪
Dan's 10k challenge is no walk in the park, even at 5 days a week. Kudos to you, glad it's been going well, and thanks for the kind words. Means a lot.
@@supmuhhumbruh I did the full 10k once and it is very humbling to say the least. Now I just use that format at a more sustainable number of swings. Typically 75-150, 200 every now and then, similar to your program in this post.
Hey Coach, love your stuff. I'm a 46 year old dad/ husband/ EMT, and Kettlebells my primary Training tool. I am rehabbing this month from training for the murph Challenge. So I'm doing 30 days of turkish get ups. But I wanna try your swing program, starting in july. Thank you for sharing your time and knowledge.
Ps, Dan John is the man!
Day 1 DONE!
How’d it go?
Going to give SED a try. I’ve been doing my own version but it has been very specific 100 swings a day, same number of sets and weight, so I think your program will be better!
For sure, being able to play with daily volume helps a lot in making the higher frequency more doable. Of course, I'm a fan of a fixed number as well (cough, 300 swings, cough), but that I would definitely classify as a challenge. This is just meant to be a simple plan people could use several times throughout the year without adding too much stress to the system.
Due to time constraints I'm going to adapt this to swing, swing, other thing aiming for 5 rounds every day. Other thing will be press ups. Thanks for the great idea.
I’ll be doing a new video on SSOT at some point. I have updates! Always love hearing from people who follow that program.
Doing it ✅
Yes. 100 Swings. Everyday! Forever! Trust me!!
You have a video on this, don't you? Feel free to link!
@@supmuhhumbruh th-cam.com/video/yS3gWJRp60A/w-d-xo.htmlsi=srnCx0IjN12YaED3. I’ve done this for a while. Back in 2020 I did it with no break for a year. Even took a bell with me to Nigeria for 3 weeks. 100 Daily Swings is my anchor point for the day. No matter what.
@@supmuhhumbruh th-cam.com/video/wbPJPnew0ws/w-d-xo.htmlsi=F93tNDvgx7Cef3BE this one took off pretty well back in 2023.
I do long cycles, snatches, short cycles, goblet squats (read : G Squats)
Love the kettlebell
Yep, gonna do it. Thank you for the 30 day plan and thank you for the motivation! It’s July 1, so this may be a 31 day challenge. See you in August!😊
Nice. Let us know how it goes!
Nice to see you back Mr flynn
Looking more like grizzly Adams than magnum pi
You know it 💪 😎
Really great content. You mentioned the possibility of doing something similar for another KB exercise so I’d like to suggest the snatch. Would be interested to see if that could be done everyday for 30 days without burnout. Thanks
Already thinking up something for a snatch video. Stay tuned!
I'll save this one for later. Not sure I could handle this volume of workouts with my current job. Construction work is rough on the back, kettlebells twice a week is about right for me now, but it does look interesting.
Prudence always prevails. That said, you could take this, modify it, and still get awesome results. Do 3x/week to start. Shoot, even 2x/week would be pretty good!
@@supmuhhumbruh I have done unloaded swing motions each morning in the 30-40 range as a dynamic stretch, it loosens the hamstrings nicely. I lock my thumbs together and try to pull them apart to create tension in my back and imagine I have a weight in my hand. Not the same, but just a morning warmup drill.
True that it's not exactly the same, but still, a great mobility routine. Thanks for sharing@@farstrider79
"It's better to burn out than it is to rust".
Epic 🤘
Just wait until you try it. Has more bite than you might expect!
Love Kettlebells. I did the HKC cert program over 10 years ago. I'm currently on IR following some hand surgery, but this program looks perfect to get me back in the swing of things (see what I did there? 😂) once I'm cleared. Thanks for the great content.
Oh, I saw it.
HKC was a great little cert, and would frequently encourage my clients interested in deepening their skills to attend one, if possible. Do you know if they even still offer those?
@@supmuhhumbruh Looks likes there's a couple of dates on the Dragon Door site, but doesn't appear to be widely offered.
This is awesome, I'm definitely going to try this for a month!
I'd really like to be able to perform snatches but I'm a bit intimidated by them.
Could you design a "training wheels" snatch program that guides a noob like me through each step of the movement over a week or month to the point where I'm performing snatches safely and with good form?
A turkish getup centric masterclass would be great too. I'm never sure how many I'm supposed to do on each side (or how often). A movement where you're holding a heavy kettlebell above your head probably shouldn't be done to failure, right?
:)
Great channel, thanks for the content. I particularly love the conversations that you have with Dan.
Where are you struggling with the snatch right now? Have you tried any of the progressions I’ve shown in my other videos? Let me know!
Basically the part where the high pull segues into a press.
I'm struggling to make that transition smooth and seamless.
You've probably addressed it in a past video, I just have to look for it... :)@@supmuhhumbruh
@@smilerwithagun if I remember right, I have a video of two snatch progressions to make the move easier to learn. Search that one up.
This program seems interesting. Thank you!
I did your Icing on the cake workout this morning, all three blocks. It took less than 30 minutes. Very efficient workout indeed. I was wondering do you try all your workouts yourself? Just curious😊
Glad you gave that one a go, Jack. Pretty much all my workouts have been “battle field test” by myself and often others before I record and promote them here. Not all my ideas work, so I try to omit the stinkers!
Thanks!
Hello! I'm a kettlebell enthusiast, and I recently came across a video with a 30-day workout plan. I decided to start since I'm returning to training after about two years off. I have a 16kg kettlebell and a pair of 20kg kettlebells. I started today, 20/09/2024.
I’d like to know how you’d prefer me to provide feedback throughout the process, or if it’s not necessary.
Thank you so much for sharing!
If you add TGU even better. This way you have one pull and one push compound exercise.
Right on. If you noticed, I have TGU as part of the daily warm up. You could sprinkler them into the main workout as well, if desired : )
Can u suggest a program which involves all the big 6 kettlebell moves to get all round benefits which hits all the major muscle groups
This could be a good topic for a future video. Stay tuned!
If you want a written program in the meantime, check out Strong ON! Daily minimalist complexes focused on the fundamentals for building awesome general physical preparedness.
Chroniclesofstrength.com/strongon
@@supmuhhumbruh thanks .I will check it out .
Cool@@Carey1135
Well, I think you were a little hard on xc skiing. But I have to admit kb swing improved my skiing more than skiing helps my swings so I’m sure you’re on to something 😂! Thanks for this! Can’t wait to see the ramp up to 300 swings next week!
All in jest, of course : ) Awesome to hearing kb helped with that for you, and glad you’re taking part in 300 Swings. Power to you!
This looks fun. However, after watching some of the kettlebell swing clips in this video, I just realized ... I'm doing them incorrectly. I'm not getting nearly enough height when I bring it forward.
Is this video "How to: Kettlebell Swing" (on your channel from 7 years ago) still your best explanation of how to perform it?
Also, I bought your audio book after I saw it in the background and decided to search it. Very timely and relevant since I'm revisiting a lot of the skill stack / habit forming materials I've already read.
Hey @reppy!
Yes, I definitely stand by that swing video I made several years ago. Still a solid reference point. You might also want to check out my video 5 Kettlebell Swing Mistakes (and How to Fix Them).
As for swing height, I recommend a range: Have the kettlebell float somewhere above your hips but below your eyebrows. Anywhere in that zone, so long as you're using a solid hip snap to get there, is good. (Honestly, I tend to swing a little higher than many.)
Thanks for snagging the book! Do let me know what you think once you've gotten through a bit of it.
Happy training, and reading!
Is that a Line 6 Pod in the background?🤔
Actually it’s a Friedman PTV2
Thank you, The Professor! Glad you took some time off from Heisting !
Pat. Racked and loaded. 15 exercises sample in back. How many days a week, and, Bulgarian split squats on day 1. Is this bw or with a bell??
Thank you sir.
I recommend 3x/week to start. Split squat can be done with a single bell (held in goblet position) or two bells (held in farmer carry position). Happy training!
@@supmuhhumbruh I did it with the 24 racked, and boy… twas a smoker. Thank you again.
Yeah, I bet it was, haha!@@warrenellis1023
A snatch program would be cool
Working toward any particular goal with snatches right now?
@supmuhhumbruh getting back into using the kettlebells and love the kb snatch. Always wanted a month long snatch challenge
@@robertantioco1234 noted. Will see what I can do!
I’m in the middle of the 10.000 swing challenge by Dan John. What are your thoughts about this? Thanks
Honestly, I don’t think I’ve ever done Dan’s 10k swing challenge. Mostly because I launch my 300 swings challenge around the same time each year. I do know this: 300 daily swings is very tough, even with varied intensity and density.
How’s it going for you?
Does this improve speed
you will improve quicklyer if you do something more oftener
Hi, I haven't tried this yet, but it seems good. Except . . . not only would the person have to have good KB technique, they would have to be reasonably strong, as this requires at least three different sizes of KB, "very light", "light" and "heavier."
BTW It is not clear whether the "heavier" KB on day 3 is simply heavier than the "lighter" KB on day 2 or heavier than the KB on both day 2 and day 1. Assuming the latter, this seems to require a moderate weight for day 1, somewhat lighter on day 2, somewhat heavier day 3 and a very light KB on day 7. (The other days' loads aren't specified.) This means four KBs. For those who use lighter KBs, the jumps might be 2 kg - there is one commenter who has a 9 kg KB, so they might go up in 1 kg jumps, but standard bells go up in 4 kg jumps, which might be too much for some people who would be looking at this channel.
While I do not expect you to be able to prescribe specific KB weights/sizes and respect you for not doing so, I think it might be helpful to give some sort of guidance based on reps or time. Someone swinging a very light KB will be able to do more reps than with their "light", "moderate" or "heavy" KB so you might suggest that the very light day is "5 sets of 15" with a bell you can swing comfortably 25 times". This is just an example, you may want the very light bell to be even easier, but I hope you understand what I mean.
Also, for some people, 5 sets of 10 swings with their heaviest KB may be a strength move and not a power move. I know many coaches use the word power when talking about max or near max strength (as in "powerlifting") but power = strength x speed and true power isn't going to be expressed with the heaviest KBs. I realise this will seem picky to some people, but I feel that using the standard terminology makes things easier to follow.
On the other hand, I have noted that Girevoy Sports athletes, who can generate very high numbers with fairly heavy KBs and thus demonstrate good power endurance, tend to do their very heavy swings to a much lower level than face height. So, it seems acceptable to train for strength with shorter range, which allows for enough power to get the KB moving forcefully, even if only over a short distance. In weightlifting terms, this lower swing would be a weightlifter's very fast but short-range "high pull" as compared to the swing coming close to a "clean".
Pat, I have a question, but 1st some background; am 69 y.o; been doing KB about year & half; currently doing Dan John's Armor complex [ ( 2 cleans, 1 press, 3 goblet squats - as part A, followed with 8 double KB swings, as part B, to complete 1 round]; with a mix of 9kg & 12kg kettlebells . Total is 10 rounds of Armor Complex. Also started doing 100 kettlebell swings { 4 sets of 25 swings} on days not doing Armor Complex. Can I integrate your "KB Swings Every Day" on my Armor complex days as a finisher as well? Or is it too much for my central nervous system to absorb?
I think that’d be fine to try. If recovery begins to lag, just switch to kettlebell swings every other day : )
🔥🔥🔥😎
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Has anyone tried to balance this with BJJ training? I train about three times a week.
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Hey Laura!
that beard is really cool
Very very hard to do 300 swings every day , after the first couple of weeks it becomes uber hard
Andrew, what iteration of 300 Swings did you run?
Either, 300 swings is definitely a challenge (hence, the 300 swings "challenge" ; ). That said, while I wouldn't classify this program as "easy", it is considerably more doable, and something I would recommend as preamble for anyone interesting in 300 Swings.
Cheers!
I started with 300 a day x 7 days at 24kg think that's 56LIBs for my American Mates , did it for 2 weeks then started getting bad cramps in lower back and shoulders. I cut it back to two days on one day off .
I’ve done the 10k swings in a month, a few times a year. It isn’t easy, but if you break up your sets, it’s definitely doable.
Then went to Dan Johns 2 1 3 programe so did Swings 3 times a week and 2 1 3 twice a week . Only use Kettlebells now after years of Rugby and abusive Powerlifting training
Kettlebells/300 Swings
Best points 1. Can do at home don't need to go to gym . 2. My wife will do it with me becomes a fun activity trying to finish in quickest time . 3. Amazing community
Is that a real beard? 😮
Sure is!
Everytime the camera zooms in your words feel more profound
That zoom in edit is really annoying.