Does anyone know of any one hand kettlebell swing challenges.
I thought 100 each hand in 10min was something but I did that on my first try (granted it was only with a 20kg kettlebell, but I have more on the way).
Pavel says about a 12min challenge but I couldn't find what sort of values he wants of real men.
Any ideas? And has anyone done any timed sets for swings? What values did you get.
P.S I have no idea why this thread has a lightbulb at the front of it. Weird.
I thought the 10 minute challenge was for snatches, not swings. Not sure about that, though.
__________________
The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
The Secret Service Snatch Test (SSST) is a 10 minute snatch challenge to be done (men) with the 24kg KB. 200 reps total (100 snatches per arm), can rest/sit KB down, do any number of reps before switching hands. To get the numbers you must be moving pretty good though.
100 swings/arm with a 20kg would be quite a bit easier than the SSST w/ 24kg. Try the SSST with your 20 kg bell, shoot for 200-220 reps total.
Theres a guy at my gym who does high swings (swings all the way up to overhead, maybe he thinks hes snatching *shrug*) but anyway he takes a 35lber and goes for 15min straight switching each arm.
Fucking nuts, hes drenched afterwards.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I don't know about any that involve just KB swings, here are some that involve swings and other lifts...
DB Thrusters (35 lbs)
Pull-ups
Ring Dips
KB Swings (52 lbs) 21-15-9 Rep Rounds for Time
Row 500 meters or 50 SDHP (45 lbs)
10 Hang Power Snatches (75 lbs)
20 Box Jumps (24”)
10 Overhead Squats (75 lbs)
20 KB Swings (52 lbs)
20 Push Presses (75 lbs)
20 Sit-ups
20 Supermans 3 Rounds for Time
10 One-arm DB Press (55 lbs) [10 reps each arm]
10 One-arm DB Snatch (55 lbs) [10 reps each arm]
10 One-arm DB Bench Press (55 lbs) [10 reps each arm]
10 One-arm DB Swings (55 lbs) [10 reps each arm]
10 Medicine Ball Slams
10 Burpees 3 Rounds for Time
Box Jump (24”)
Bench Press (BW)
L Pull-ups
DB Thrusters (35 lbs)
DB Swings (55 lbs) 21-18-15-12-9 Rep Rounds for Time
__________________ Completed Programs: NROL Strength Series X 2. Hyp. Series. Current Program: CrossFit-Performance Menu-Strength Work
The Secret Service Snatch Test (SSST) is a 10 minute snatch challenge to be done (men) with the 24kg KB. 200 reps total (100 snatches per arm), can rest/sit KB down, do any number of reps before switching hands. To get the numbers you must be moving pretty good though.
100 swings/arm with a 20kg would be quite a bit easier than the SSST w/ 24kg. Try the SSST with your 20 kg bell, shoot for 200-220 reps total.
I haven't heard of a swing specific challenge.
I didn't even notice that, that test was snatch's not swings. I thought it was too easy.
Thanks everyone. Swings are really the only KB specific lift i'm doing at the moment. I have Steve Cotters KB DVD's but not watching them until friday (a reward for finishing an exam). Will learn to snatch.
Theres a guy at my gym who does high swings (swings all the way up to overhead, maybe he thinks hes snatching *shrug*) but anyway he takes a 35lber and goes for 15min straight switching each arm.
Fucking nuts, hes drenched afterwards.
I believe Crossfit recommends the overhead swing due to the increased power production.
If your gonna swing it overhead just snatch it. That @fit swing is senseless.
When I attended a seminar lead by Cotter's kb coach, and the only Americans to achieve Master of Sport rank in kettlebell lifting they suggested one doesn't need to swing above chest level.
These are people that snatch the 32kg for 10 minutes at high rpms so I'd take their advice.
I usually only do snatches and jerks for time. Right now I'm working up to 10 minutes of snatches with the 24 (one hand switch at 5 minutes) so swing the 32 just for assistance.
As long as your not snatching it yet then swings for time are great. Next time increase your RPM and try to hit more reps in the same time frame with one hand switch.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Watched Steve's Cotters KB DVD and learnt how to snatch today. He says if you already do swings, cleans, and presses the snatch is pretty easy to learn.
Went through it heaps and when I snatch it feels comfortable. Not easy but really smooth so I guess I must be doing something right.
I'm doing what Steve calls the swing snatch. Will do this for a bit then look into his other variations. I'm just excited.
The best in the world snatching. That's a 32kg they are using. 10 minutes, one hand switch allowed.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
kettlebell swings challenge
Linear Mode
