I want to declare February Official Kettlebell Swing month.
In the RKC we constantly refer back to the swing with good reason- along with the Getup, it is one of the two most fundamental movements, the “center of the RKC universe”. It is one half of the Enter the Kettlebell Rite of Passage workout. With a good swing, good things happen, without it, not much else can go on with regards to HARDSTYLE kettlebells.
This is nothing new. Alan Calvert, author of the book Super Strength (published in 1924), said the following about the kettlebell swing: “The best exercise for strengthening the back and legs and for teaching them to work together. It takes considerable effort to master it, but it is worth all the trouble because it is one of the fundamentals of super strength. Here are a few of the things you will gain from this exercise: You will learn to instinctively keep your back flat when making a great exertion; you will get a much firmer grip on the ground with your feet; you will learn how to ‘time’ moving a heavy object; you will increase the gripping power of the hands and increase development of the front part of the shoulder muscles.” Works for me.
How’s your swing?
I have set a goal for myself: 10 sets of 10/10 one handed swings (a total of 200 reps) with a 48kg kettlebell in 12:00 or less.
What will you do? Post your goal in the comments section.
19 Comments
February 3rd, 2010 at 8:13 pm
Not sure about a numerical goal just yet. But knowing it’s officially Swing Month will get me moving on them, I guarantee that.
February 3rd, 2010 at 8:25 pm
Nothing quit as ambitious as yours. 100 swings a day (I’ll have to catch up, a couple days behind now), starting at 16kg, and working up to 32 by the end of the month. The end of the month goal, is to do 100 swings without putting the kettlebell down.
February 3rd, 2010 at 9:10 pm
I will do 100 dbl kb swings with a pair of 40 pounders, once in the morning and once in the evening for a total of 200 swings daily.
February 4th, 2010 at 1:03 am
I will start with 5 sets of 10/10 one handed swings (100 reps) working up to 10 sets (200 reps) with a 24kg kettlbell, once i get 200 reps i will start again with a 32kg.
February 4th, 2010 at 5:55 am
David, Thank you for always giving me suggestions I recently started to do five hundred swings once a week with push-ups of fifty in between in under twenty minutes with 20 kg KB . Trying to switch it up on my wed workouts. The last set of swings I did with 24 kg KB I will try to get up the kg and keep the minutes low due to some research from Dr. Al Sears pace program. What do you think about this work-out it’s said to shed body fat and increase muscle mass by reducing minutes per work-outs. On off days sprints to improve response time and push my heart and lungs too increase heart size and lung power.
February 4th, 2010 at 6:21 am
Nice goals folks!
@steven, increasing density is always a beautiful thing.
February 4th, 2010 at 6:25 am
I’m a lightweight, but I’ve added 24kg 2H and 1H swings to a variety day of a 16kg RoP. I *was* doing 6-8 each hand and adding minutes. 10/10 /min is ambitious for me at this point, but why NOT have a big, stupid-looking goal on the calendar! I just put 20 mixed x 10 min on the schedule for the end of the month. Great idea, Dave. Catch up with you later.
February 4th, 2010 at 6:32 am
1 Swing that is my goal. I want one GOOD swing…now it may take a few 1000 reps to find it.
February 4th, 2010 at 9:57 am
10 min of nonstop swinging 10/10 each hand 24 kg
February 4th, 2010 at 10:11 am
I love the idea! I will post my goal soon. I will definately join you for the month of the Swing!!!
Yoana Snideman (8 months Pregnant!!)
February 4th, 2010 at 11:40 am
Iron Tamer,
I will choose the same number/time goal as you but with a mere 32kg. Will report back 3/1/10.
February 4th, 2010 at 12:41 pm
I am with you mate, 10 of 10 in less than 12 with the beast
the gauntlet is down!
lol
hope to see you soon
February 4th, 2010 at 7:33 pm
Challenge accepted 10 of 10 in 12 minutes or less w/48kg.
Happy swinging
February 4th, 2010 at 8:38 pm
Just to clarify, read the fine print, all that jazz: My goal is 10 sets of 10/10 w/48kg.
James, 10 of 10 is monsterous enough for a man of your staure, I hope to see the video!
February 4th, 2010 at 9:04 pm
Great idea Dave. I’ve been focusing on the snatch recently but will hit a heavy swing workout this month. I’ll let you know how it goes.’
-Logan
February 7th, 2010 at 3:39 pm
I want at least 5000 swings with the 20 k this month, and I am shooting for 6000.
February 8th, 2010 at 6:29 am
My month’s goal is 200 swings a day (100 swings in the morning and 100 swings in the evening) starting at the 16kg the first month 24 kg the second month and arriving to 32 kg in the third month. At the end of the month i’d like to do 100 swing witout putting down the kettlebell.
-Pietro-
February 13th, 2010 at 8:23 pm
I know I am late but what the heck, lets start at the beginning of each minute with swing ladders building from 10 up to thrity by 5) 10 15 20 25 30 for a total of 15 minutes that will be 300 swings per workout. lets go with a 28kg 2x a week!
January 30th, 2012 at 5:29 pm
[...] I’ve talked about the awesomeness of the swing before here: http://irontamerblog.com/the-month-of-the-swing/ [...]