Swinging Workout

Over the weekend I had read a couple of pages of Dan John’s new book Intervention and he talked about the significance of kettlebell swings.  He said kettlebell swings are hands down, by far, one of the best lower body lifts.  He once went a few weeks where he performed 250 kettlebell swings a day and got great results from it.  Kettlebell swings are designed for explosive hip power.  There should be minimal knee movement and maximal hip movement with no lower back pain.  If there is back pain then hips are not being engaged enough.  With that being said, I decided to try my hand at some swinging for yesterdays workout, with my goal being at least 100 swings a day for the whole week.

Here is yesterdays workout:

3 Rounds of:

20 Kettlebell Swings (35 lb)

10 TRX Rows

10 TRX Push Ups

5 1 Leg Pistol Squats

Mini Band Walks


3 Rounds of:

10 Second Sprint @ 12 mph with 15, 20, 20% incline

Inch Worm 20 yards

3 Turkish Get Ups on Each Side (35 lb kettlebell)

15 Kettlebell Swings (53 lb KB)


3 Rounds of:

5 Explosive Pull Ups

5 Explosive Push Ups

5 Kettlebell Swings (103 lbs)

5 Jumping Medicine Ball Slams (30 lbs)

I will keep you informed on how my week of kettlebell swings goes.  I figure by the end of the week, I will either be a big fan or not so much.  Either way, have a great swinging day.


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