10 Valuable Lessons From The 10,000 Kettlebell Swing Challenge
- bradleyhaag
- Mar 15, 2015
- 3 min read
About 6 weeks ago I embarked on a 10,000 kettlbell swing challenge. The challenge has since been completed and the results are in, find out below what I learned.
1. Preparation is important
Fortunately I had an obsession with kettlebells months before I attempted the 10k challenge. Having done kettlebell swings before, I had a good idea what proper technique looked like and was confident my movement patterns (specifically the hinge) were good. This being said, instead of jumping straight to a 24kg (53lb) kettlebell for the challenge, I did the first workout with a 20kg (44lb) to ensure I was prepared. I think this was a smart choice, as I didn't suffer any extreme soreness from jumping right into it.
2. A good grip is the key to good hands
Even though I did each workout for time, I took some time getting a good grip on the kettlebell handle before each set of swings. I would carefully place my hands directly on the handle focusing on contact at the base of my fingers (where calluses build up), once this was in place I would wrap each finger around the handle and give the handle a squeeze before lifting it up for swings. Never during this challenge did I have any problems with my hands.
3. The choice of kettlebell plays a role
Not all kettlebells are created equal and when you're gripping onto one for 500 swings, you will notice what I mean. For example some of the cheaper kettlebells have large handles while competitions kettlebells have a standard size handle. I can't say one is better than the other, it's just something to consider.
4. It doesn’t get easier, you just get faster
Trust me, at no point was this workout easy. Even though my times dropped by over 20 minutes since the first workout, every workout was still challenging in its own right.
5. You will get fitter (if thats a word?)
As Dan John explains in the original 10,000 kettlebell swing article, everyone who has done this challenge has seen results. I am no exception and am very pleased with my results after the challenge. See the nitty gritty below.
Before After
Weight: 181lb 173lb
Aerobic Running Pace: 8:04min/mile 7:39min/mile
Strength: Unfortunatley I didn't do any strength tests before this challenge. Although, once returning to movements like the squat, deadlift, & bench press I'm definitley not any weaker.
Overall: From an appereance standpoint I got leaner and lost 8lbs of fat. As far as performance goes, I feel fitter than ever and took 3rd overall in my first obstacle race with barely any training outside of the challenge.
6. A swing is a hinge not a squat!
If you think a kettlebell swing involves squatting with your knees to then move the weight up with your arms, you’re wrong and should seek help from an experienced trainer. A swing is a hip hinge! Push your hips back and feel your hamstrings load as you bring the kettlebell down, thrust your hips forward to swing the kettlebell forward (not up). That is a swing.
7. There is no excuse with a rigid plan
Although I’m a huge fan of constant variation when it comes exercise. Having a simple workout you repeat 20 times has it benefits. For example you can’t quit at 450 reps, you know exactly what you have to do, and most importantly you won’t overthink it. Simply grab the kettlebell and get to work!
8. Take it one bite at a time
As I explained in this training update, the workout is broken up by 10,15,25, & 50 swings (totaling 100) then repeated four more times for a 500 swing total. Breaking it up like this makes it manageable, the trick is to take it one set at a time. On the days when my motivation was low I would simply tell myself to make it through 100 swings, then 100 more, then by the time I’m at 300 swings I must finish what I started.
9. Every day isn’t record day
I could have easily fallen into the trap of trying to beat every previous workout, but that’s just not reality. Improvements in performance are made through weekly consistency not in daily bursts of energy. My workout times would improve after 3-4 workouts, not overnight.
10. Train hard, recover harder
This lessons applies to all physical training but is worth repeating. If you sacrifice sleep, have huge amounts of stress, and simple “work through” a lack of rest, your gains will be limited if any. In order for me to bounce back in 24 or even 48 hours, I had spend a lot of time healing my body.
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