7 Kettlebell Swing Workouts That Totally Suck
A Rich Man’s Gym Exclusive Compiled for Your Pleasure and Pain
Introducing a simple ebook that you can get on Amazon for your Kindle with 7 Kettlebell Swing workouts that you can incorporate into your training routines or use as a stand alone training program. These workouts are designed to challenge you and help you reach a new level of strength and conditioning. Remember, Rich Man’s Gym is about strength and conditioning for body, mind and spirit so while we work to get the body right we also need to work on out metals and spirituals. These 7 swing workouts will help you hit all three.
Why The Title, Why 7 & WTH Is Going On Here?
The reason I came up with these 7 was at this time, I was participating in an online physical challenge that called for 7 days of running. At the same time I was nursing my foot back from plantar fasciitis and a strain in the posterior tibial area. Running 26.2 miles in 7 days just seemed like a recipe for disaster and probably not going to help the healing process.
I needed to get creative. I thought about all sorts of things, like biking 52.4 miles (which I still may do), someone suggested rowing, which I liked, but I don’t have a rowing machine (or a gym membership, obviously) and the clock was ticking.
Then I wondered, how many calories does someone burn running a marathon? Google’s first response is 2,600. Another search gave me 125 calories per mile. Hmmmm. What can I do safely to burn calories like that? What can I do every day that helps strengthen my posterior chain and core while not over stressing my feet?
Well, I can swing a big ass kettlebell, that’s what!
There’s enough data and research to suggest that you can burn up to 20 calories per minute doing high intensity kettlebell ballistics. So, if I’m doing 10 swings with a heavy bell and that’s about 20 calories…. Using the 125 calories per mile calculation, I have 7 days to swing away 3,275 calories. Divided by 20 equals 164 blocks of 10 swings or 1,640 swings. Split up over 7 days and we’re looking at 234 swings per day. I like to round up so I figure 250 swings per day should do the trick.
And that’s how I came up with this week of insanity!
[ DISCLAIMER / WARNING ]
The routines you’ll be looking at in this book are mine. I created them, for me, based on 12 years of practice and training with these crazy balls of iron with handles called Russian Kettlebells. I have extensive reading, watching, training, practice and listening to a whole lot of Pavel Tsatsouline and other RKC and StrongFirst Gurus plus having attended the RKC in 2009.
When you do these yourself, know your limits, push them but with awareness and humility. If you don’t know how to swing and your movement pattern isn’t correct, you’re just going to get hurt at this volume.
So, for the love of God, check with your doctor (MD and/or your Chiropractor) before embarking on this journey.
Don’t take this sh*t lightly – if you hurt yourself, it’s on you!
Last thing: This is the Hardstyle Russian Kettlebell Swing and not the Crossfit American style overhead swing. Wouldn’t recommend that at all at this volume and weight.
FOR MORE ON HOW TO SWING A KETTLEBELL, I RECOMMEND THE FOLLOWING:
- READ Enter The Kettlebell by Pavel Tsatsouline and follow the program minimum. This will give you a very solid foundation.
- Next READ is a progression, Simple And Sinister, also by Pavel.
- WARNING about videos on how to perform the kettlebell swing: There is the right way to Swing a kettlebell and then there is the wrong way to swing a kettlebell. If the video your watching doesn’t have an affiliation with StrongFirst or the RKC, just assume it’s the wrong way. If you’re not certain about how to execute a drill, get certain, hire an RKC or Strong First Instructor then execute.
- Find a local Strong First or RKC instructor in your area or courtesy of Zoom, do it remote but get your form checked and tuned up.
Last but not least, let me know how you do. Did you try them, how’d they go? What did you learn about your current levels of strength and conditioning? How are you incorporating them into your routine? Looking forward to all your feedback!https://plus.google.com/u/0/111753058048352347213/posts