Part time instructor, full time student
Joined:
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VA, USA
Posted: 7/14/2025 2:30:12 PM EDT
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Subject line says it all. Looking for a break/change from CrossFit. Thanks! |
Spending myself in a worthy course.
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Dan John's 10,000 swing workout. https://t-nation.com/t/the-10-000-swing-kettlebell-workout/283408 |
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Few questions to help qualify a thoughtful answer: - How much time can you dedicate to each workout? - What kettlebells do you have access to? - What are your workout/fitness goals? With these answers I could suggest some workouts/movements to help you reach your goals. |
 Enter the Kettlebell - Pavel Tsatsouline |
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GREAT place to start! Pavel is the godfather of the bells. |
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Originally Posted By pmlock1: Dan John's 10,000 swing workout. https://t-nation.com/t/the-10-000-swing-kettlebell-workout/283408 Came here to say this! First time I did it as RX’d with a 1.5 pood KB. Then bumped it up to a 60-pounder, then 70, then 80…. If that’s too much to start I’d recommend 1 pood and scale up from there. I lost count of how many times I did that workout. For a while it was every other month. It’ll give you grip strength like a silverback gorilla, monster traps, and insane core strength. That being said it’s unquestionably a conditioning workout and will gas you… Only advice is to NEVER do “American” KB swings; Russian only. American swings go nearly overhead and create a massive impingement on your anterior deltoid; Russians are around shoulder level and don’t cause that impingement. The swings are all about hip drive, which has the additional benefit of targeting your glutes so if DON’T want an ass like two cannonballs, it’s not the workout for you! 🤣 |
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10,000 swings is a mind numbingly boring workout. But, it’s very effective. I like to take kb to the range sometimes. Attached File |
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Part time instructor, full time student
Joined:
Jul 2003
Posts:
15250
EE: 100% (2)
VA, USA
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Originally Posted By Bonzo: Few questions to help qualify a thoughtful answer: - How much time can you dedicate to each workout? - What kettlebells do you have access to? - What are your workout/fitness goals? With these answers I could suggest some workouts/movements to help you reach your goals. 45 min to an hour. My gym has a full suite. I want to reapportion my bodyweight from jiggly to less jiggly and stronger. 
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Spending myself in a worthy course.
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Originally Posted By rock71: 10,000 swings is a mind numbingly boring workout. But, it’s very effective. I like to take kb to the range sometimes. https://www.ar15.com/media/mediaFiles/55995/IMG_2923_jpeg-3587631.JPG Good on @rock71 and mad credit/props for adding fitness/exercises to actually going to the range/training BUT... ...that's a picture PERFECT example of how NOT to do KB swings... *Disclaimer: NOT an exercise physiologist, orthopedic surgeon, physical therapist, etc. To demonstrate what I meant by impingement in my previous post, grab the thumb of one hand with your other hand and slowly raise it to shoulder level. As you do so there's increasing tension in the anterior deltoid region. This of course varies between folks but is typically not encountered (at least without pre-existing injuries) until raised beyond the shoulder/horizontal level. There is NO exercise benefit to going above the shoulder; it's your hip drive that's the momentum behind the movement, at least it is if you're doing KB swings properly. If you eventually want rotator cuff or similar shoulder injuries, by all means have at it with "American" swings... Anyway, back to the 10K KB challenge, the rep scheme is 10, 15, 25 and 50 x 5 rounds. You can add in a low rep additional exercise if you wish or go with straight KB swings. Attempting this AFAP at sub-25 minutes is solid, sub-20 in rocking and anything around 15 minutes is near superhuman (swings only, 1.5-pood as RX'd). My CrossFit coach recommended a one-minute forced rest between sets and I thought he was out of his mind; it actually made the workout more difficult, even though it was taking longer to do. He's not an exercise physiologist, etc. but he is a PA and I'd reckon in far better condition than 99.8% of GD. If you're part of the .2% than you do you!  Anyone's who familiar with "The Pale Horse/Horseman" workout would also suggest the Secret Service Snatch Test. While the jokes write themselves that workout itself is NO joke. If anyone's done that; post your PB/score. My goal was 150 which was so-called good/Team Guy Standard and I was quite happy with 158. My CrossFit coach ripped 258. Figures. Protocol: SECRET SERVICE SNATCH TEST Perform as many KB snatches as possible in 10 min, alternating left and right hand as desired, KB may be set down to rest if necessary, those are “Official” (Gentlemen’s rules). “Tier One” rules dictate that the KB may not be set down during the 10 min effort, only one transfer swing is allowed to change hands, and any rest must be taken with the KB held overhead in the locked-out position. Men use the 53# KB (1.5 pood). 100 – Lethargic, 150 – Good (Team Guy Standard), 200 – Really good, 250 – Ridiculous, 275 – Record |
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Originally Posted By 1911SFOREVER: 45 min to an hour. My gym has a full suite. I want to reapportion my bodyweight from jiggly to less jiggly and stronger. Originally Posted By 1911SFOREVER: Originally Posted By Bonzo: Few questions to help qualify a thoughtful answer: - How much time can you dedicate to each workout? - What kettlebells do you have access to? - What are your workout/fitness goals? With these answers I could suggest some workouts/movements to help you reach your goals. 45 min to an hour. My gym has a full suite. I want to reapportion my bodyweight from jiggly to less jiggly and stronger. If you have a full gym why not just use a barbell? Kettlebells are good for just throwing together a quick workout, but there's way better options if you want to program for strength. |
If you want to view paradise, simply look around and view it.
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Originally Posted By sitdwnandhngon: If you have a full gym why not just use a barbell? Kettlebells are good for just throwing together a quick workout, but there's way better options if you want to program for strength. Kettlebells probably suck for strength training. But, for all around fitness, they offer a lot of bang for the buck.Attached File |
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Originally Posted By rock71: Kettlebells probably suck for strength training. But, for all around fitness, they offer a lot of bang for the buck.https://www.ar15.com/media/mediaFiles/55995/IMG_2099_jpeg-3587904.JPG Originally Posted By rock71: Originally Posted By sitdwnandhngon: If you have a full gym why not just use a barbell? Kettlebells are good for just throwing together a quick workout, but there's way better options if you want to program for strength. Kettlebells probably suck for strength training. But, for all around fitness, they offer a lot of bang for the buck.https://www.ar15.com/media/mediaFiles/55995/IMG_2099_jpeg-3587904.JPG 30 seconds of swings and 30 seconds of rest for 10 minutes is probably about as close as you can get to being in a fight without actually being in one. I don't think you can get a better wind sucking working in a small space than that. |
If you want to view paradise, simply look around and view it.
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Kettlebells gave me a new joy for working out again. Between work and my kids, I find myself limited on time. Kettlebell workouts tend to be faster than other methods of working out (and hit more body groups). Pat Damiano Project Bellplex would be a good place to start. |
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Two great go-to recommendations. 1) Dan John's Armor Building Formula (not just the complex, but the program in the book) 2) Geoff Neupert's Kettlebell Maximorum Geoff's stuff will take time to learn because it involves snatching, but it's a great all-around program since it includes squats, snatches, as well as clean & press. |
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Originally Posted By Bonzo: GREAT place to start! Pavel is the godfather of the bells. Originally Posted By Bonzo: GREAT place to start! Pavel is the godfather of the bells. Agreed. I am doing Simply Sinister right now. 10 sets of 10 single arm swings, 10 sets of 1 Turkish get-ups. I’m about 20 weeks into it and currently swinging 70 lb one handed and Turkish get-ups with 50 lbs. I very ready to move up to the next weight. |
If you don't have a plan, you can't change it.
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Originally Posted By Ironmaker: Agreed. I am doing Simply Sinister right now. 10 sets of 10 single arm swings, 10 sets of 1 Turkish get-ups. I’m about 20 weeks into it and currently swinging 70 lb one handed and Turkish get-ups with 50 lbs. I very ready to move up to the next weight. https://www.strongfirst.com/shop/books/simple-sinister-book/ |
If you don't have a plan, you can't change it.
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Attached File |
If you don't have a plan, you can't change it.
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Originally Posted By lorazepam: Count me in as an old man looking to firm up stuff long neglected, and to develop general fitness. Don't care about big muscles, just efficient ones. I like this fellow’s routines. Nice and simple: https://www.instagram.com/docsfitness_nj?igsh=ZjFlN2plbDd5Yzh2 |
If you don't have a plan, you can't change it.
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70 lb Turkish get-up Attached File |
If you don't have a plan, you can't change it.
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Originally Posted By Ironmaker: 70 lb Turkish get-up https://www.ar15.com/media/mediaFiles/57471/IMG_1435_png-3658461.JPG Strong! |
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| I’ve tried a few kettlebell programs and honestly consistency matters more than the fancy plan. I mean you have to be everytime motivated to do that and trying not to miss trainings. Start light, focus on form, and gradually increase weight. Also, little things help a lot — like these grip socks I use for stability during workouts https://store.betterme.world/collections/pilates-grip-socks. Makes swings and squats way safer and more comfortable. |
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People might think it’s weird, but I had AI make me a 30-day kettlebell routine. I told it to keep workouts to an hour. This is what it’s planned for tomorrow. Edit: I’m using pairs of 70 and 88 pound bells and a 124 pound for heavy swings. Attached File Attached File Attached File Attached File Attached File |
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Originally Posted By Bophades45: People might think it’s weird, but I had AI make me a 30-day kettlebell routine. I told it to keep workouts to an hour. This is what it’s planned for tomorrow. Edit: I’m using pairs of 70 and 88 pound bells and a 124 pound for heavy swings. https://www.ar15.com/media/mediaFiles/441745/IMG_1748_jpeg-3724806.JPGhttps://www.ar15.com/media/mediaFiles/441745/IMG_1749_jpeg-3724807.JPGhttps://www.ar15.com/media/mediaFiles/441745/IMG_1750_jpeg-3724808.JPGhttps://www.ar15.com/media/mediaFiles/441745/IMG_1751_jpeg-3724809.JPGhttps://www.ar15.com/media/mediaFiles/441745/IMG_1752_jpeg-3724811.JPG That looks brutal!!! Here’s mine this morning, 5 rounds with 90 second rest between each round. Total Body Clean and Press-double bell 5X6 Cossack squat 5X16 (8 each side) Locomotive rows 5X24 (12 each side) Reverse lunge march 5X16 (8 each side) Clean to squat-single bell 5X8 |
If you don't have a plan, you can't change it.
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Originally Posted By Ironmaker: That looks brutal!!! Here’s mine this morning, 5 rounds with 90 second rest between each round. Total Body Clean and Press-double bell 5X6 Cossack squat 5X16 (8 each side) Locomotive rows 5X24 (12 each side) Reverse lunge march 5X16 (8 each side) Clean to squat-single bell 5X8 Get after it! |
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Originally Posted By Ironmaker: That looks brutal!!! Here’s mine this morning, 5 rounds with 90 second rest between each round. Total Body Clean and Press-double bell 5X6 Cossack squat 5X16 (8 each side) Locomotive rows 5X24 (12 each side) Reverse lunge march 5X16 (8 each side) Clean to squat-single bell 5X8 I failed a little on every single block, but I got one hell of a workout. |