10,000 swings in 30 days...... Really? Why? This was the reaction I received from some people when I announced I would be doing a 10,000 swing challenge in the month of January. My response was “Give it a try and find out”. Of course I pretty much knew what my results would be from doing 10,000 swings in one month. How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, unreal strength endurance and increased overall strength sound to ya? Did that get your attention? I hope so because this is one of those things that actually delivers the results. Just know going into it that you are going to have to pay a price to get it.

During my 30 day journey I took some notes along the way. I’m passing these tips on to you to make your journey a little easier. Let’s call this the 10,000 swing challenge survival guide. There are 8 main points you should know to help you get through this challenge successfully. 

First let me start off by saying that this is a difficult challenge both mentally and physically. You will definitely walk away knowing what you are made of, and if done correctly you will reap all the benefits mentioned above as well. It’s worth it. Trust me. 

Make a plan: Let’s do the math. 10,000 swings in 30 days is roughly 333 swings every single day. You need to think about how this will fit into your life because quite frankly, in the month of January all I did was think about how I was going to get my swings in for the day. It will consume you. I knew there would be days that my busy schedule with the kids would not allow for a workout. I also knew that if I didn’t take some days off I would be completely over trained in record time and never finish. So my plan was to do about 450-500 swings a day. That way I wouldn’t be faced with double the reps the next day.

Get ready for life to throw a curve ball at you. If you do have to take some extra days off don’t be discourage if you have extra reps to make up. Just add a few extra reps in every workout and get it done. It happened to me a couple of times. Here’s how I handled it mentally. I only focused on my reps 100 at a time. So if I had 6-700 reps to do then I just focused on 100x6. Even though I didn’t do 100 in one working set, it was easier for me to do 100 and then think; now I only have 5 more to go. Break those big numbers into smaller groups and you’ll breeze through it. 

I kept an index card on my desk and recorded my swing reps daily. After analyzing it I noticed a pattern. Three days of hard work was good for me then I need a rest day to recover. On my rest day I either did very light swings as active recovery or I took the whole day off. Just listen to your body. If you need a rest day then take it and adjust your numbers accordingly. 

Choose the appropriate weight: I find myself talking about this in just about every article I write. To get the most out of this challenge you need to use the appropriate size kettlebell. You need a bell that is challenging but not so heavy that you over train every time you workout. I would call it a medium heavy weight. Of course that will vary for everyone. To give you some reference I’ll explain my kettlebell choice for the challenge.

The bulk of my reps were done with the 16kg/35lb kettlebell. That is 32% of my body weight. 35 pounds felt light to me for sets of 10-20 but it gets challenging for sets of 25-50 reps. On a heavy day I would use the 24kg/53lber or the 20kg/44lber. On a light day or active recovery day I used an 18lber for sets of 200 plus. That means that with the light weight I needed to do at least 200 reps without setting the bell down.The 18lber is so light that it would not be a challenge for me at all to do 10,000 reps with it and I would not have seen the great results I did. I also used the 26lber for one arm swings only on a light day or in between the heavier sets for active recovery during the workout. 

Please don’t think that if you can’t swing the 35lber for that many reps you won’t see any results. Just use whatever weight is a challenge for you. 

Be aware of over training: There is no doubt about it, some time within this challenge will be over trained. Watch for the signs and then adjust your plan appropriately. If you are feeling fatigued, irritable, and/or very sore then you are probably over trained. There were a few times that I would not feel those symptoms but when I picked up the weight to start swinging my body started screaming at me. My central nervous system was burned out and my body just didn’t want to work. Depending on the severity of it I did one of 4 things. 

1. Worked through it. After a few sets if I felt a little better then I would just push through.


2. Backed off completely. After doing a few sets if it made me feel worse then I would
   just call it a day and rest.


3. Lighten the load. After doing a few sets with the heavier weight if I felt irritated and
   on edge then I would lighten the load to get through the workout.


4. Eat more calories. You are burning so many calories with swings that you will probably need
   to eat a little more than you think. Definitely don’t restrict calories during this challenge.

Nutrition: Let me be blunt here, cut out all the crap from your diet. You know what I’m talking about, cookies, chips, soda, crackers,.... any processed foods. You are demanding a lot from your body with this challenge. It’s imperative that you feed your body healthy and nutritious food. Do not take the attitude that since you are doing so many swings that you can eat what you want. You’ll never be happy with the end results if you follow that thought process. You can’t push your body to the max and expect it to respond when you are filling it full of over processed food, sugar and salt. It just doesn’t work like that. Your body composition will suffer and so will your strength and endurance. Once you feel the difference that fresh healthy food makes you won’t go back. This is a perfect opportunity to clean up your diet and make a permanent change for the better. 

Hand care: Like them or not, calluses are your friend. Just be sure to keep them low. They are more likely to become very sore and even rip them off if you have really thick calluses that stick up. I keep a pedicure file in my shower and file the calluses down every few days to keep them low. Cornhuskers lotion works very well also. 

Another way to take care of your hands is to change your grip on the bell. Use a forefinger/thumb grip instead of holding the handle with your whole hand. This works just fine with one handed or two handed swings. To relieve some of the stress on the hand, release your grip at the top of the swing. It gives your hand a break. 

Protect your joints: 10,000 swings is a lot of pull on your joints especially your shoulder and elbow. You can protect your joints by leaving a slight bend in your elbow when you swing the bell up. Don’t pull the bell with your arms just engage your lats and a slight bend will naturally occur. Once you get into the high reps sets you’ll notice your body will automatically start relaxing to get through the set. Just be sure to keep your weight on your heals for the back swing and even rock back with the weight slightly. 

Rep scheme: Do what works best for you. I provide these reps schemes as a guide or just to give you some place to start After only one week into this challenge you will know what works best for you. I personally liked sets of 25, 30 or 50. This made it easy to keep up with all the reps. As I mentioned before, I focused on 100 at a time. While I did my set I wouldn’t count to 25. I counted to 10 two times and then 5. It was easier to get through the sets toward the end if I only had 10 or 5 reps to do at a time, mentally. 

Combine one arm and two arm swings in one set. 10/10 x 2= 40 swings then 10 two arm swings as a finisher. You get 50 reps in before you know it. 

Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 44lb bell x 10, 35lb bell x 15 and a 26lb bell x 25 = 50 reps in one set. 

Swing ladder using one size bell. 10, 15, 20, 25 = 70 reps in one set. You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.

Play around with it and come up with some reps schemes of your own. Be sure to share when you come up with something good. 

Support: I mention this last but it is definitely not least. Getting through this challenge with a support system is a must. It will also be a lot more fun. When you know somebody is watching or counting on you, you will be more likely to do it even when you don’t want too. It’s a lot easier to blow off when you are the only one who knows you’re doing it. Don’t make that mistake. If you take this challenge then tell everybody. Find a friend either in real life or online to take the challenge with you. 

Post your workouts on your Facebook account or on Twitter. We used the hash tag #10kswings on Twitter. There are still people using it for the challenge today and I also check it every day to provide support. You may also want to check out thekettlebellconnection.com forum. It’s a great place to keep your training log and you will also find many people there who did the challenge and will offer you support. 

If you take this challenge feel free to email me if you have questions. I’d also love to hear your feedback.

Best of luck on your journey to increased strength, endurance and a better shaped body. 


I asked some of the people who took this challenge with me in January to provide some advice or feedback from their perspective. Take a look at what they accomplished: 


"In January I took part in a 10,000 Kettlebell swing challenge. I did not know what to expect but it seemed to be a tough one and I did not know if I could make it. I got a late start on the challenge starting on the 4th of January. As I started I could see this was going to be challenging. What really helped was the support I got from the other people who were in the challenge. Each time I posted what I did that day I would get messages from the other participants. They would offer encouragement and would inspire me to keep going. I finally finished on 1/28/10. I was very excited and happy to finish. This challenge taught me that I can do anything I put my mind to and that if you keep up with something worth while you get amazing results. I got stronger as the challenge went on and gaind more muscle and even lost a few pounds. This challenge was alot of fun and I was able also to meet some great people durring it over Twitter."

--Edward Blea


"On the 30th of January, I had 600 swings left in Lisa's 10,000 swing challenge. My hands were blistered underneath layers of thick callus, bleeding through a layer of bandage and athletic tape. It was about 8 p.m. Saturday night and a nasty cold rain/snow mixture was falling outside. I was alone in my studio here in Idaho, and all sensible folks were out enjoying their Saturday evening. 

I re-read the quote from Mark Rippetoe I'd written on my dry-erase board: 

“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time”

Then, I got to swinging my 70lb kettlebell. Every one of the 600 reps hurt, but every one made me stronger. There is beauty in basics, and there are some lessons only lots of reps can teach. 

No matter how many thousands of times I'd told myself to contract the abdominals and glutes, lock the knees and relax the arms, nothing drove those points home more than simply lots of reps under fatigue.

When you do enough swings, with enough weight, you have to do them right. 

I could go on about how it has helped my technique, or how one month of nothing but 6 days a week of 400-500 swings has helped my martial art, but none of that will convey the depth of the lesson the past month has. 

To see what I mean, pick a month, do 10,000 swings and feel the difference. Enough talk. More swings."

--Jim Beaumont

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For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

 

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Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here

Anybody who knows me, knows that I'm a big proponent of short but effective workouts. Using the Step Up Press will certainly intensify a workout. You can work every muscle in your body with this one exercise.

Helpful hints:

You may want to start with a lighter kettlebell than you usually press. This exercise extends the range of motion for the press and can make a light kettlebell feel heavy again.

Start with low reps until you get used to the exercise. Your lower back and core get a good workout with this one.

Description:

Start with a 12" to 18" plyo box or sturdy bench. Clean a kettlebell to the racked position on the left side and place your right foot on the box. You'll be working contra lateral or opposite press to step. Shift your weight from your back leg to the right foot on the box and step up by then placing your left foot on the box. Press the kettlebell up overhead at the same time you are stepping up on the box. Lock the kettlebell out overhead. Pull the kettlebell back down into the racked position before stepping back down off of the box, with your right leg first. Do 5-10 reps and then repeat for the other side.

Variations:

Add a clean before each step up press. This really "steps up" the cardio aspect of this exercise and adds a pull exercise as well to balance the press.

Add a front squat after the step up press. If you want to blast your legs even more then add a front squat after the press when both feet are on the floor.

Hold the kettlebell by the horns bottom up (finger, thumb press) and step up press with both hands. This sounds easier than it actually is.

So no more excuses about not having enough time to workout. 10-15 minutes of this exercise and a few sets of swings in between the step up press sets and you are good to go.

For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

 

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Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.

I know after reading about kettlebells either in ads or on the www.DragonDoor.com website, they can seem intimidating. After all, anything proven to enhance the performance of Special Forces units, Olympians, or professional athletes must be hard core right? Even the kettlebell itself looks a little uninviting, a round, black cannonball looking thing with a handle? What could a woman possibly get out of this? Everything. Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time. No matter what stage of life you find yourself, everyone is busy these days. Usually the first thing to get cut out of a busy schedule is your workout. However, even the busiest mom, career woman or student can spare 15 minutes a day. And now with kettlebells that is all you need. I used to spend over an hour in the gym with weight training and cardio exercise almost everyday. I now have two young children and I don't have time for long workouts. I still made time to work out but my training was inconsistent and something always had to be left out. Usually it was my cardio. I did get back in shape after having my children but my fitness level wasn't where I wanted it to be.

Kettlebells solved my workout problems by giving me a great cardio and strength training workout at the same time. After only 6 weeks, and having hardly scratched the surface of all the kettlebell specific exercises, I looked better and felt better than I had in years. In fact, I had reached a fitness level higher than at any time during my 20 plus years of traditional weight and cardio training! I attribute my success to the better and more intense workouts I get with the kettlebells. I am also more consistent due to the decreased time working out with a kettlebell requires and the different and greater variety of exercises.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds. Just make sure you do the ballistics at the end of your workout. You want to be fresh and strong for all the pressing exercises for safety reasons. You can perform ballistic exercises in greater numbers with kettlebells than with dumbbells because it is easier to keep your technique in check and easier to hold.

Here is how to perform your sets to increase your metabolism and melt fat. Make sure your sets last a minute, then rest for only one minute, then move on to your next set. Working out this way really gets your heart rate going. Start slowly and work your way up. You shouldn't have to worry about dieting again. I didn't diet and I have achieved my goals, and you will too. As long as you control the quality of food you eat, and don't increase the quantity, you should lose weight and decrease body fat.

Give these beginner exercises a try: Box Squats, Good Morning Stretches, and 2-Arm Swings. Start with a 20-pound dumbbell. These exercises will give you a good overall body workout and give you a good feel for what training with kettlebells is all about. Perform these exercises in a circuit of 3 to 4 sets and work out three times per week. The Box Squat: 10-20 reps. The box squat will help you perfect your squat form, work your legs and hips, plus improve your flexibility. Take a sturdy chair or box; stand about 12 inches in front of it, facing away from it. Your feet should be a shoulder distance apart. Hold the weight in front of you with both hands at about chest level. Remember to keep your weight on your heels and sit back on the box by arching your lower back and pushing your butt back as you descend. Lightly touch your butt to the box and then plant your feet and stand up squeezing your glutes the whole way up or, you can sit lightly on the box and rock back only on your butt then instantly rock forward and stand up. This will also work your mid-section.

The 2-Arm Swing: 15-20 reps. Swings work your hips, inner thighs, glutes, shoulders, back, and help flatten your stomach. You also get a great cardio workout. Place a 20-pound dumbbell on the floor between your feet. Your feet should be shoulder width apart and your knees should track them. Squat down and pick up the weight with both hands. You should feel the weight loading your hamstrings. Then stand up explosively and at the top push your hips forward tucking your tail in. At the same time your arms will project the weight up about waist level. Your arms act as chains holding the weight. You do not use your arms or shoulders to lift the weight. The ballistic movement of your legs and hips is what swings the weight up. When you get to the top with your hips forward, immediately squat back down with the weight descending and swinging through your legs and behind your knees. Continuously repeat the move for 10-20 explosive reps.

Once you have tried this with a dumbbell imagine a three-fold increase in intensity! That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly. You will be moving into new and more advanced drills in no time. Adding even more variety and intensity to your workouts. After almost a year I'm still making progress. Plus my workouts are so varied that I no longer get bored. I look forward to working out with my kettlebells every day. Challenge yourself and experience exercise at the maximum level with kettlebells!

For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

 

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Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here

What is a Kettlebell?

A set of Ader kettlebells

A kettlebell is a cast iron ball with a handle on it. They have been used in Russia for centuries by their Olympic athletes and Military. Today kettlebells are used by all types of people with a variety of goals. For example, athletes, powerlifters, martial artists, law enforcement, military, dancers and regular men and women who just want to be in the best shape of their lives.

What can Kettlebells do for me?

Properly designed kettlebell workouts can:

• Increase your strength
• Decrease your body fat
• Shape your body
• Decrease stress
• Increase your energy level
• Increase your flexibility
• Increase your endurance

 

What makes Kettlebell training different from other types of weight training, such as dumbell training?

The design makes the kettlebell different. When you hold a kettlebell, the weight is displaced differently. There is a constant pulling on you due to the center of mass being different. With dumbbells the weight is evenly distributed over your hand.

When you hold a kettlebell, the weight is not distributed evenly and therefore you have to counter balance.

The handle on the kettlebell makes the weight easier to hold for the ballistic drills and also adds a pulling, due to momentum and gravity (red arrows below), during these drills that you have to actively counter with tension in the muscles of your body (orange arrows below). This makes the drill harder, more effective, and more taxing on the muscles of your body, creating a very efficient and effective workout.



The kettlebell exercises not only target the major muscle groups but also targets the hard to work stabilizing muscles as well. It is a total body workout in much less time. Kettlebells, unlike dumbbells and machines, allow for more range of motion during the lifts to improve flexibility. The exercises are compound movements. They mimic everyday motion, treating your body as a whole, not a group of parts like isolation exercises.

Are kettlebell exercises safe?

When performed with proper form they are safe for just about everybody. Attention to detail is the key. I highly recommend finding a kettlebell instructor in your area to teach you the finer points of the drills and to correct your form as you go. A session or two with a certified instructor will get you on the right path for safely lifting with kettlebells.

Where can I purchase a kettlebell?

Kettlebell Inc. sells kettlebells in our product area. We sell kettlebells in the following sizes: 9, 13, 18, 26, 35, 44, 53, 62, 70, 88, and 105 lbs

For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

 

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Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here

I recently had the opportunity to speak with David Hess, the Strength and Conditioning Coach at Abilene Christian University about his recent incorporation of Kettlebell training for his student athletes. LS: David, first let me thank you for you time and agreeing to talk to me and say congratulations on the 5-0 start for the Wildcat Football team. Before we get into the questions, can you tell us some of your background and how you achieved your position as the strength and conditioning coach at ACU. DH: I graduated from ACU in 1979, with a BS in exercise science. From there I went into Country Clubs. I was Manager of Fairway Oaks for 17 years. From there I opened my own Health Club in Downtown Abilene. The Abilene Athletic Club. I had that club for 4 years. The Head Strength and Conditioning Coach position came open in the summer of 1999. I always wanted to come back to where I went to College. I took the job and started in August, and have been here ever since. I received my CPT and CSCS back in 1987, just for back-up. Who knew 9 years later I would put it to use. I've been doing personnel training for 15 years. LS: How did you become interested in Kettlebells? DH: Of course Kettle Bells have been around for ever. I'm an old school type trainer and just happened to be looking through one of my old magazines one day for some ideas for football off season material. I came upon an article on the KB's and thought there are so many things I could do with these. So I ordered 3 sets, 32's,52's, and 62's, and then 3 instruction books. I now have 8 sets of KBs. LS: When did you incorporate Kettlebells into ACU atheltics? DH: I put KB's into our workouts Jan. 2005. Lunge Curl Press LS: Which teams at ACU train with Kettlebells? DH: I use KB's with all the teams. Football, baseball, golf, softball, tennis, track, soccer, basketball, and volleyball. LS: What was the reaction of the athletes & coaches when you introduced Kettlebell training? DH: Everybody thought I was crazy. It took about a month until they came around. LS: You have stated before that you have seen great results using Kettlebells. What results have you seen? Anything you did'nt expect? DH: Softball went from 32 homeruns to 62 homeruns in one season. Our leading hitter on the baseball team went from 6 homeruns to 18 homeruns in one season. Verticals improved, forearm strength, grip strength, and overall core strength improved. So many kids have gone back to their old high schools and told their coaches about them. I always use them to demonstrate to our new recruits. I have yet to have anyone not believe they work. LS: Do you have any favorite Kettlebell routines or drills? DH: Renegade Row, flip and press, turkish get-up, bench press, KB jumps, these are some of my favorites. LS: Do you have sport specific Kettlebell exercises? DH: I have found that every exercise works for every sport. I don't shy away from any of them. LS: You have some athletes that have gone or will go on to the professional level, how do they feel about Kettlebell training? DH: I train the #1 Bullfighter in the world with them, Rob Smets. Dominique Rhodes running back for the Colts trained this Summer with me we used them each day in some capacity. Daniael Manning our Safety that was drafted tis year by the Bears used these while he was here. I also have a 71 year old woman who uses them. Everyone loves them. LS: Are you and other coaches using Kettlebells? DH: Since I'm the only strength here, yes we all use them. LS: Thank you again for your time and good luck!! DH: Thank you.

For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

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Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here

Lisa Shaffer and kettlebells were recently featured in this video clip on CBS Channel 11 in Dallas, TX. Lisa demonstrates several exercises and her workout mates are interviewed. Check it all out by clicking on this link.