How to manage high volume kettlebell swings

"Hi Dave,

I've been reading about the 10000 swing challenge and wondered what your thoughts on it are? Whilst I'm tempted to give it a go my biggest challenge I think will be recovery workout to workout. 

The volume per session is quite high even compared to a month of powerlifting volume. 

It’s on T-Nation. The original version with low volume exercises (dips,chins or squats etc) between sets.

10,15,25,50 cluster times 5.  2 days on one day off.

Thanks a million

Paul"

I have already answered Paul and he’s been sending me updates on his progress.

The 10,000 swing challenge has been around a long time now, here is the T-Nation article that got it running:

https://t-nation.com/t/the-10-000-swing-kettlebell-workout/283408

That article is dated 2022, I’m guessing that is a repost date, I am sure it’s been around longer than that, or maybe it’s just that Dan Johns work is so elegant it seems timeless!

What is it and what’s it for?

Basically, expanding on what Paul lays out above, you do;

10 swings

1 rep of a strength move

15 swings

2 reps of the strength move

25 reps

3 reps of the strength move

50 reps

Have a breather and repeat for 4 total rounds.

That gives you 500 swings per workout, adding up to 10,000 swings over the course of the program.

The strength lifts are really meant for more experienced lifters as novices may find the swings on their own challenging enough.

As you’re doing 4 sessions per week, that gives you 4 strength lifts, choose wisely on these, pick from the “big rock” pool, avoiding anything from the “hinge” category as that’s already covered.

Most people choose upper body lifts, I have done it with pistol squats.

So that’s what it is. Who is it for?

It is a fantastic off season conditioning session, I have one friend who runs it every January as a kickstart challenge for himself and his clients.

And if you’re looking to lean out, it works a treat.

Here’s the point of order that Paul is really asking about and where people tend to fall down.

It is very high volume.

500 swings in one session, 2000 swings in a week.

A top set of 50 reps in each of the 4 rounds.

Those numbers are no joke.

Unless you are a very experienced kettlebell user, this volume will build up very quickly and many people I have spoken to have failed to finish the program.

All because they used too high a weight.

Paul is a powerlifter and even though I’m twice his size, my max effort barbell lifts are merely warm ups to him!

However, what I have done with kettlebells would give him a heart attack just thinking about them!

So, a man with a triple bodyweight deadlift (correct me if i am wrong there Paul) will still start this program with a 16kg, maybe a 20kg kettlebell.

And while that weight may seem laughable to many in the strength community, here’s something my 17yr old son said the other day (he is studying engineering at school) he said, people don’t realise that mass and weight are not the same.

And fuck me he is on the button.

A 20kg kettlebell is 20kg while stationary.

But during a swing, at the very top of the swing in front of you, that weight drops to zero, it floats weightless for a moment.

Then it falls, accelerating down and back through the legs.

At it’s terminal point on the backswing it can be 3 or 4 times heavier due to that inertia.

So each time that bell swings back, it may hit 80kgs that you have to overcome to do the next rep.

This is why I always tell people the magic in a kettlebell swing is when it is behind you, the time it spends in front of you looks cooler, but isn’t doing that much for you.

80kg deadlifts fro 50 reps would suck.

Swinging a 20kg kettlebell for 50 reps isn’t quite the same, but if you’re a powerlifter, it’s a nice way to visualise what kind of bell of start with.

And that would be a light bell.

And in week 2 or 3, if you’re feeling good, you have the option to increase the load. You don’t have to use the same weight throughout, even though Dan John kinda says that’s the case.

If you like the sound of the 10,000 challenge, I invite you to drop me a line, like Paul, and I have no problem reading and replying to a question or update.

Any time I have completed the challenge, I felt better after than before. Quick, powerful, fit, enduring and just well put together.

Swings make a body feel good.

Now, as always, I want questions from you lot for future newsletters, hit reply and send them in.

And I’ll chat to you soon