I Did 10,000 Kettlebell Swings in a Month (Worth It?)

In March 2020, I decided to do 10,000 kettlebell swings. That's right: 10,000 swings in one month, all with a 24 kilogram (53 pound) bell.
I was partially inspired by Dan John's 10,000 kettlebell swing workout program, which he wrote about nearly a decade ago for T-Nation.
Dan's program took 5-6 weeks and incorporated swings into different training sessions, interspersed with other movements. But the only rule for my challenge was that I had to do 10,000 swings in the month of March, in addition to my normal training. That meant over 330 swings per day.
I break down my experiences in this video:
00:00 My 10,000 swing challenge
01:00 Dan John's original 10,000 swing challenge
01:50 How I started tackling the challenge
02:30 Incorporating the swings into my training
03:00 How the challenge helped me during gym lockdowns, along with other pros
04:10 The downsides of doing 10,000 swings in a month
Is the 10,000 swing challenge something you would try?
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#kettlebellswings #10000kettlebellswings #kettlebells
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[@DrBoFitCare]

This was fun last year - it was a pleasure doing them virtually with you 🙌

[@ryanbizahaloni9839]

I thought the program had the rep schemes as 10, 15, 25, 50 with an exercise between sets?

[@amancio2446]

Dan John, Pavel Tsatsouline, kettlebells and Easy Strength changed my life. Never been hurt and it has transferred over into every physical endeavor I’ve jumped into. To paraphrase Dan John, “Do you want took good naked?” DUH! 🤙🏽

[@StimParavane]

Exactly. I found that everything I needed came from those two gentlemen. Really excellent.

[@Barbend]

thanks for the comment!

[@thomasjohnson6808]

I hope the KB challenge makes my hair grow back. It did wonders for your 'fro'!

[@FitFighter15]

I ran that program thrice so far in my life. First time i failed but last two times when I actually completed it, could realise the results..

[@j.c.ca.o.l7035]

I will do them, but will use a lighter kettlebell. I am trying to lose weight so I am for doing more light work with a lot of reps.

[@Outbackperformance]

You're a machine.

[@AH-gs8uh]

I found an article on a 10,000 kettlebell challenge. Day 1 KB Swings and KB Presses, Day 2 KB swings/Goblet squats, Day 3 Rest, Day 4 KB Swings/Gorilla Rows, Day 5 KB Swings/Around the World, and on Day 6 rest. Repeat starting back to Day 1. I had to change a little of Day 4 and Day 5 with alternate workouts. I hope this will help my tone down my weight which is 230lbs atm. Doctor wants me to lose an additional 10 or 15 lbs before next year. I can't wait to see the results at the end of this 10,000 kettlebell swing challenge.

[@a779633]

請問您的結果如何?(正在考慮用10000減脂

[@candisalkins4474]

I did 20 thousand Román kettle bell swings in a month on top of my regular training yes it's worth it

[@robertstover4665]

My hands are a bit damaged from my old profession (flooring installation)…….so it is difficult to do high numbers of reps …… still rolling on this!!!!!!

[@pussypostlethwaitsaeronaut8503]

Try it with weight lifting wrist straps. xx

[@pokemonbacon1237]

How did floor installation damage your hand

[@donharrold1375]

Interesting but you don’t talk about the physiological benefits at all?

[@tigerboy4516]

Do some overcoming isometrics for that elbow pain. Make the tendons strong

[@p3pp3rkorn1988]

I did a burpee for every victim of 911. Which is 2977.
The security forces I was deployed with started on the first of September and it is supposed to end on the 11th. I started on the third. And performed 333 a day.

[@StimParavane]

What a great challenge.

[@p3pp3rkorn1988]

@@StimParavane it's been long enough time to recover I might do it again this year.

[@KettlebellCounter]

Did you count 10,000 all yourself?

[@wolfgang4368x]

Hello.
My challenge:
10.000 swings without kettlebell since last wednesday.
Now, sunday, I finished 8.400.
I am 67.

[@cedricLYN]

Good for you man keep it up!

[@wolfgang4368x]

@@cedricLYN Thanks.
Now I do softer excercises.
Next year I will start a new challenge.

[@kettlejuan9759]

great view

[@someguyusa]

Sounds good. I would imagine that you may not have experienced the pain issues if you had first acclimated to the kettlebell swings using a 35lb doing 100 swings per day for maybe 2 weeks at least before ramping up to a 50lb and 330 swing per day. That's a lot of intensity all at once.

[@Barbend]

It was a fun challenge! Thanks for the comment!

[@jackjustice2558]

How much weight did you lose?

[@truliapro7112]

Nothing

[@heidikamrath1951]

Unimportant

[@user-sd8bz2zr5j]

This video would make more sense if he put some numbers on different markers before and after the 10,000 swings. Such as squat, deadlift, core strength test. Then perceived differences, such as grip strength. (or could actually measure that with a dead hang). For example if he said my max deadlift was 350 pounds before starting, after the 10,000 swings i tesetd my deadlift fresh and it was 390 pounds in one month.

[@telcontar4473]

100 of unbroken american burpees for 100 days. Every day.

[@ferumcastrum4097]

Military style the Iron wolf style is better

[@doro19]

You have lockdown hair.