The muscles which are developed by this workout challenge are the abs glutes and leg muscles which all become more powerful and more defined. For the dip youll need more reps.
During the rest break between swings you are to work in a low repetition compound strength exercise.
10000 kettlebell swings. Our challengers have reported huge improvements in grip strength overall strength speed power and the makings of a kettlebooty based off. Complete 10 000 kettlebell swings in 20 workouts. He later expanded on the article in a forum post and i recommend checking both out.
Women use 35 lb kettlebell. Men use 53 lb kettlebell. This requires some strategic rest to recover grip.
If you choose to do the program 5 days per week on one of those days youll only do the swings. Why are we doing the 10000 swing challenge. For the 1 2 3 lifts use your five rep max weight.
Use a 2 3 5 rep scheme. Leave out the strength work between rounds. This workout goes on for five weeks and ends up totaling 10000 swings.
5 rounds of 10 swings1 strength movement rep 15 swings2 strength movement reps 25 swings3 strength movement reps 50 swings. Dan ran this himself together with 18 other coaches and athletes and these were their results. 10000 kettlebell swing challenge results as with any other intense workout challenge you will lose a good deal of weight in fat as you build up more and more muscle.
The 10000 kettlebell swings challenge is the brainchild of coach dan john who wrote about it for t nation. The 10000 kettlebell swing challenge in 15 days the framework exercise program this post looks at the concept of developing a basic outline from which to form an exercise program. It builds a high level of cardiovascular endurance that is not only safe but hard to match with any other movement.
You may use a. It involved doing 2000 kettlebell swings per week spread over four workouts. Because the kettlebell swing is the key foundational movement for kettlebell athletes with incredible strength and conditioning benefits to the body.
All swings must remain unbroken so you cannot break the set of 50 swings into 30 15 5. The best exercises are.
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