![]() ![]() In each cluster, you will be performing 100 kettlebell swings in the following pattern: This can be changed to accommodate your strength level.Įach workout consists of five clusters of four sets of kettlebell swings. Dan recommends men using a 24kg (53 lbs) kettlebell and women using a 16kg (35 lbs) kettlebell. You will be doing 500 kettlebell swings per workout with some additional strength exercises in between. No need to buy all the best home gym equipment, all you really need is a heavy enough kettlebell and potentially the best pull up bar or best multi-gym for pull ups and the best dumbbells or best barbell for the overhead press, that's it. This kettlebell workout is based on simplicity. (Image credit: Getty Images) How to do this 10,000 swing kettlebell workout Buy treadmills online: best exercise bike deals, rowing machine deals and cardio equipment deals.Buy weights online: best kettlebell deals, dumbbell deals plus multi-gym and weight bench deals.To kick start weight loss, please check out this article on how to boost metabolism naturally. If you are new to exercising, struggle with obesity and/or have health issues, please consult a medical professional before you start exercising. IMPORTANT: although this workout can be tailored so it is less demanding, it is still a pretty hardcore workout even when using lighter kettlebells. Sounds to good to be true? This workout does come with some caveats but in its essence, the 10,000-swing kettlebell workout is based on hard work and perseverance. The best kettlebell exercises you are NOT doing.He also mentioned that "abs were more visible glute strength was tremendously better" too. It was an empirical approach and the programme was validated through testing as opposed to scientific research.Īccording to Dan, everyone doing the programme "got leaner, dropping a waist size or two, in 20 workouts" and "increased grip strength and work capacity". ![]() (Image credit: Bowflex) What are the benefits of the 10,000-swing kettlebell workout?ĭan John came up with the original 10,000-swing kettlebell workout concept in the early 2010s and published the results over at T-Nation (opens in new tab).
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