TNP Episode 9 – 10,000 Swings: How to get stronger, tougher and leaner with kettlebells

Top Notch Podcast > Episode 9 – 10,000 Swings: How to get stronger, tougher and leaner with kettlebells

Show Notes

Sponsored by the CrossFit Regeneration “No Sweat” Intro.

Charlie started this workout 2012

  • Read original article from T-Nation.
  • Modified workout to 2 weeks, 500 swings a day.
  • At the end of 2 weeks, the KB felt light, his hands were stronger, his power clean and power snatch went up.
  • Last year Charlie and Brandon did it together and found similar results.

Why are we doing this?

  • Designed to be a replacement for a CrossFit class.
  • Learn how important technique is with KB swings.
  • There’s no wrong way to structure the workout: clusters, EMOM’s, etc.
  • Become more powerful.
  • Good to change things up once or twice a year.
  • Pat Sherwood (@PatSherwood215) recommends getting out the gym and trying new things.

A cost / benefit analysis for 10,000 KB swings

Costs:

  • Really hard to not do CrossFit / missing out on 20 CrossFit classes.
  • KB swings don’t feel as cool & provide as much variety as CrossFit.
  • Should replace a CrossFit class (don’t be “underbelled”).
  • Time investment and mentally taxing.
  • It’s an endurance challenge.
  • Extra soreness in certain spots on your body (hands, traps, hamstrings).

Benefits:

  • It really does make you leaner (especially partnered with a focus on eating better food).
  • Improved conditioning.
  • Better sleep (mentioned during the costs).
  • Strength and power (based on power clean tests).
  • Grip strength (despite Charlie’s tiny hands).
  • Dedication to get through a difficult challenge.

© 2015 – CrossFit Regeneration