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