5

votes

Kettlebell Swings

Answered on August 19, 2014
Created May 01, 2011 at 8:04 PM

If you only did swings everyday how many would you do?

64242a1130eb51f4852f78beed38b3d5

(1343)

on May 05, 2011
at 12:14 AM

Thanks to those who responded. I appreciate the time.

64242a1130eb51f4852f78beed38b3d5

(1343)

on May 05, 2011
at 12:13 AM

This is pretty similar to me, though I've fallen off the wagon a bit due to some job issues and other stresses. Thanks for the input.

64242a1130eb51f4852f78beed38b3d5

(1343)

on May 05, 2011
at 12:12 AM

I did 200 a day every week day in January, got bored but got results.

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 06:15 PM

Don't forget lunges with 2 kb's and squats! And I totally agree: Mix it up. KB's are so much fun. I love them.

446d2dddaeeccb2cc31a09cf20e40d46

(676)

on May 02, 2011
at 12:31 PM

If you'd be training 200-300 reps say 4-5 times a week, the volume of your trainings is easily way too high and intensity too low. Continuing that for weeks could get you end up over-trained and pretty miserable. 200-300 reps for time might be good every once in a while (it most surely is), but not over and over again. Watch out!

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 01, 2011
at 11:02 PM

I dropped one (or sent it flying) last week. My trainer was harping on me to loosen my grip so I did. Now she has a hole in her wall. I have a feeling she's not going to mention my grip anytime soon.

B4ec9ce369e43ea83f06ee645169cee0

on May 01, 2011
at 10:22 PM

me too, never dropped! my husband is convinced I'm going to ruin either the tv or the plate glass window while swinging kettlebell.

7e746be2f0e550a8cd7df881322ae705

(18701)

on May 01, 2011
at 09:11 PM

I've never dropped the KB! The thought kind of scares me!

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15 Answers

best answer

3
F6ea948ab43dc51d72509c0989e670fe

(1639)

on May 02, 2011
at 07:46 AM

Depends.

What's your level of fitness? I do recommend going to an rkc, saying hi, and learning how to properly swing (dragondoor.com). That's the russian hard-style technique. It's worth it just to go and learn how to do it without ripping your shoulder blades to shreds or killing your back.

I know when I first started out I had issues doing more than 30 swings a session w/ a 35lb bell.

If you buy Pavel Tsatsouline's book Enter the Kettlebell, he recommends doing a 12 minute session with as many swings as possible broken up with periods of light jogging to keep the heart rate reasonable. So in that, I can do about 160 swings, which is about the minimum I'm doing these days.

Generally I'll switch between my 35lb and 53lb kettlebell and do 150-300 swings in a 30 minute session 2-3 times a week. That and turkish getups, pushups and other bodyweight exercises are all I need right now. I've lost over 30 pounds with my current paleo diet and kettlebell swings (and I haven't stepped on a treadmill once!). I'm going to keep doing it as long as I see results!

64242a1130eb51f4852f78beed38b3d5

(1343)

on May 05, 2011
at 12:13 AM

This is pretty similar to me, though I've fallen off the wagon a bit due to some job issues and other stresses. Thanks for the input.

3
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 02, 2011
at 12:37 AM

There is a lot of different types of swings you can do,

Russian Swing (Chest High)-- American Swing (Over head)-- Power Swing (chest high, but stopping the kettlebell and pulling it down, much more effort involved in grip and cardio)-- Turkish Get ups (Builds excellent shoulder stability)-- Floor Presses-- Shoulder Press-- Bottom Up shoulder press-- Push Press-- Single Arm swings-- Holding the kettlebell by the bottom (grip test)-- KettleBell cleans-- KettleBell Snatches--

As for an amount have fun mix it up, try different things, learn new skills, swing with your eyes closed, alternate hands, around the legs. Mid air flips...

Most importantly keep in mind, if you drop it fast feet are happy feet.

I would never do a set number of swings every day, good lord I would be bored out of my mind. Alternate there is so much to do with a kettle bell you could come up with some kind of weekly routine and rotate it, or go for a time domain like as many swings as you can do in 5 min with the various types of swings. Heavy days, lights days, skills days.

I do not know what you really want to hear for an answer, if I had to pick a number I would say mix it up... High, low, medium, skill days, strength days.

Take your time learn the movements, and have fun. You can learn a lot with a kettlebell that will have other people looking on with amazement.

http://www.tacticalathlete.com/store-front.php

Check out the store, I do not have the DVD's but I have taken the course, I learned a lot and have used a lot of it in my training.

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 06:15 PM

Don't forget lunges with 2 kb's and squats! And I totally agree: Mix it up. KB's are so much fun. I love them.

64242a1130eb51f4852f78beed38b3d5

(1343)

on May 05, 2011
at 12:12 AM

I did 200 a day every week day in January, got bored but got results.

3
E76e392404a9b3e7052d6ced85c28957

(176)

on May 01, 2011
at 09:08 PM

100 and for every time you had to drop the KB you'd have to do 50 burpees! Makes you think twice about dropping he KB!

B4ec9ce369e43ea83f06ee645169cee0

on May 01, 2011
at 10:22 PM

me too, never dropped! my husband is convinced I'm going to ruin either the tv or the plate glass window while swinging kettlebell.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on May 01, 2011
at 11:02 PM

I dropped one (or sent it flying) last week. My trainer was harping on me to loosen my grip so I did. Now she has a hole in her wall. I have a feeling she's not going to mention my grip anytime soon.

7e746be2f0e550a8cd7df881322ae705

(18701)

on May 01, 2011
at 09:11 PM

I've never dropped the KB! The thought kind of scares me!

2
Da8e709acde269e8b8bfbc09d1737841

(1906)

on May 04, 2011
at 01:08 PM

IRCC, if you follow Tim Ferriss' protocol from 4-Hour Body, he recommends doing around 75 two-hand swings, and recommends that if you can only do one exercise, this is it.

1
7e746be2f0e550a8cd7df881322ae705

on May 01, 2011
at 09:12 PM

I would do them in sets of 50 until I was too fatigued to get the kettlebell up properly again.

1
B895a5790f9c9eea663f2e8819b8d9c9

on May 01, 2011
at 08:38 PM

If that were my only exercise I'd be doing 200-300 shooting less time and fewer breaks as time went on.

446d2dddaeeccb2cc31a09cf20e40d46

(676)

on May 02, 2011
at 12:31 PM

If you'd be training 200-300 reps say 4-5 times a week, the volume of your trainings is easily way too high and intensity too low. Continuing that for weeks could get you end up over-trained and pretty miserable. 200-300 reps for time might be good every once in a while (it most surely is), but not over and over again. Watch out!

0
Medium avatar

on July 06, 2012
at 12:04 AM

Love me some kettlebells! Don't count anything. Swing till you can't. Rest. Start again before your breath settles down. Repeat until you can't (or won't). Times and reps will vary on different days based on your fitness recovery. When the bell gets too easy, move up. The beauty of swings is you don't HAVE TO count.

I'm a party line follower. Pavel and Russian hard style.

Doing the above with snatches is great too.

0
D460287d266da836ac831458d3d764e9

on July 05, 2012
at 10:05 PM

Tracy Reifkind only did swings when she first starte training and lost over 100 pounds. So it IS possible to only do swings to get a good workout and lose weight!!

0
20eb0ba13ec6f11a7c62f4004a36b256

on February 23, 2012
at 06:59 PM

Pavel Tsatsuouline says in his book Enter the Kettlebell that the swing and the get-up are the minimum, core exercises. You could do only that in your routine and get a complete workout.

I get bored doing only the swing, so what I try to do is a 12 minute set of swings, pausing a few times when I have to. OR if time is short I will only do about 20 swings.

Then I do five clean and presses on each side, and ten squats. If I remember I will also do ten one arm dead lifts each side.

Then I make sure I do five half get-ups each side with a lighter bell. I ought to work up to a full get up, but was surprised how much more work that is!

I seem to recall Pavel says set the timer for five minutes and do the full get ups, alternating sides, for that five minutes. Now that would be a work out! That, in addition to the swings will give you a fantastic work out 2 or 3 times a week.

I'm a 57 year old woman, relatively new to the kb, and I really love it! It makes me feel fantastic, especially now eating Paleo style, I feel I am even more fit than when I was doing marital arts.

0
C8b4068fa3bb4055c91904fec4b920e7

on May 04, 2011
at 12:19 PM

Personally I would say make the squat or deadlift your main movement .

A cheap olympic set is what you need.

Do say 20 mins on that and then another 20 mins on any other moves.

3x per week.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on May 03, 2011
at 04:41 PM

This is not a question that has a definitive answer. You will get a different answer from everyone, meeting their specific needs, and that is not very useful for anyone else. What are you looking to answer here? What are the goals?

0
Cb2415c2aef964ab499a09dc92ae7e01

(783)

on May 02, 2011
at 10:06 PM

To echo what some others have said, why are you only doing swings? Learn to snatch, clean&jerk, and press.

These days I have about 4 different kbell workouts: heavy variety, medium snatch, light VO2max snatch, and strength pressing.

Lots of other stuff also.

0
446d2dddaeeccb2cc31a09cf20e40d46

on May 02, 2011
at 09:21 AM

Why would you only do KBS(KettleBell Swings)? If you'd like to get fit, varied exercise is rather important. Kettlebells are amazing things, but there's a lot more out there! Get running, swimming, cycling, weightlifting, gymnastics etc. etc. :)

Anyway, if I would do only KBS, I wouldn't do a set amount. I would rather do tabata's (20 sec. work, 10 sec. rest and that 8 times, the lowest amount of reps is your score (so keep consistent)) or make small workouts of 5-10 mins, trying to get as many reps as possible while maintaining good technique of course. Like Ryan H said here above, there's a lot of different movements you can do with KettleBells. So also try varying different movements. But keep it short so intensity is high, in my opinion :)

0
39fa74f2b264b9af9850f8a7977b2e91

on May 01, 2011
at 10:48 PM

You should not be doing KB swings exclusively. There are a wide range of crossfit-style workouts that involve the KB that will work out your body in many different ways. I would think this would be different depending on the individual/weight of the KB.

I am a 180lb, male 5"10 and I use 1.5 pood, so I would probably do 100 and then do some Turkish Getups or something.

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25482)

on May 01, 2011
at 08:24 PM

75 to 125.......

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