Basically its 200 swings a day for November in the following format:
1 handed or 2 handed swings. 10 minutes, 10 sets of 20 swings = 1 set per minute. 20 sets of 10 swings = 1 set every 30 seconds.
200 swings a day, using a kettlebell or dumbbell. It can be as your workout, your warmup, your intervals, your cardio, done in one fell swoop, or scattered throughout the day, just get them done.
20 sets of 10
10 sets of 20
2 sets of 100
4 sets of 50
etc.
just do the math and make sure it's at least 200, then you're done 'til tomorrow.
If you don't already do them, but start now, I think you'll be surprised at your progress in one month.
If you're in, here are a couple of examples
with a dumbbell
with a kettlebell (but her tips are pretty good for the dumbbell, too)
Go as light as you need, but my guideline is to feel the momentum. If it's so light there's no momentum, it's too light.
The prize is a stronger posterior chain, a lot of calories burned, and a firmer booty.
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Why wouldn't doing 200 of these every day for 30 days be bad for my shoulders and butt?
Your arms/shoulders are mostly going along for the ride and your butt/hips should be doing most of the work. It's going to be submaximal work, like walking, going up stairs, jogging, etc. but with no impact to speak of.
I do at least 100 as part of my warmup as it is, just with a pretty light weight.
Do we have to do the same weight everyday, or can we have light days and heavy days? Can we count snatches as swings, or am I just becoming a pain now?
Do we have to make up for lost days(like yesterday) or just let them pass?
This is about you more than about us. The challenge isn't about doing X weight, it's about consistency, getting out there and doing your 200 swings.
Snatches are not swings. This isn't about using your current lifts to get to the 200. It's about doing 200 that you were not doing, at least in my mind.
But again this is all about you.
As for missed days. I see the concept is to not miss them. Coming in a day late is cool, but once you start the goal is to not have to answer this question.
The original challenge on facebook was about a 10 minute set each day.
This iteration is more about getting people doing it, however they can.
That is my take on it.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Do we have to do the same weight everyday, or can we have light days and heavy days? Can we count snatches as swings, or am I just becoming a pain now?
Do we have to make up for lost days(like yesterday) or just let them pass?
You're just a pain!
Swings only, but heavy and light is fine. Don't make up for lost days from before you started, just start and go.
Quote:
Originally Posted by Ogedei
This is about you more than about us. The challenge isn't about doing X weight, it's about consistency, getting out there and doing your 200 swings.
Snatches are not swings. This isn't about using your current lifts to get to the 200. It's about doing 200 that you were not doing, at least in my mind.
But again this is all about you.
As for missed days. I see the concept is to not miss them. Coming in a day late is cool, but once you start the goal is to not have to answer this question.
The original challenge on facebook was about a 10 minute set each day.
This iteration is more about getting people doing it, however they can.
That is my take on it.
I saw the 10 minute thing, but I thought it was just examples of how to get it done. Oops. It's kind of strange to say reps take x amount of minutes, so I just thought it was an example.
I say to get the 200 in however you need or want to.
But to be fair, I swing pretty slow and still managed to bust out 20 reps in 30-40 secs leaving me nearly half a minute to rest between sets. I think that time frame is pretty workable.
Either way though I would rather people did the 200 in a way that is doable, but challenging, than not do them at all.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
with a kettlebell (but her tips are pretty good for the dumbbell, too)
Go as light as you need, but my guideline is to feel the momentum. If it's so light there's no momentum, it's too light.
The prize is a stronger posterior chain, a lot of calories burned, and a firmer booty.
Are you supposed to be doing only a quarter-squat?
I didn't pay attention when I first looked at this video. I just looked at it again after finishing my first try at this challenge.
I did 1/2 squats. Just to clarify, my back was down & straight, I mean hips bent like I was doing a glute pull-through.
My take from my current experience: if I did this every day, I will be constantly stretching & massaging my hip flexors and have butt cheeks that could crack walnuts (if I could touch walnuts).
__________________ Just because your mother thinks you're special doesn't mean I do
I may have to join up with this. I just got another kettlebell from muscledriver and this one has a really think handle. I have been wanting to begin working grip as well so I am in.
In answer to the question about 1/4 squat the swing is pretty much a hip hinge pattern very little squatting. As it was explained to me by an RKC "less squatty more deadlifty"
__________________
At certain times of your life you've got to quit being such a slave to your pussiness and step up and see how well you can do under shitty conditions. - Wendler
I'm in, did my 200 as 10 sets of 20 throughout the day
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
I may have to join up with this. I just got another kettlebell from muscledriver and this one has a really think handle. I have been wanting to begin working grip as well so I am in.
In answer to the question about 1/4 squat the swing is pretty much a hip hinge pattern very little squatting. As it was explained to me by an RKC "less squatty more deadlifty"
Okay, but the hips are lower in a deadlift (i.e. closer to where I had them) than what is shown as correct form in that video.
__________________ Just because your mother thinks you're special doesn't mean I do
Watching the video makes me think that I'm doing it wrong. I use a dumbbell, since I have no kettlebells. I bring it all the way overhead to the point where my arms are vertical. And I bring it all the way down to where my elbows are touching the insides of my thighs.
Perhaps this is why 200 per day seems so intimidating to me?
I may have to join up with this. I just got another kettlebell from muscledriver and this one has a really think handle. I have been wanting to begin working grip as well so I am in.
In answer to the question about 1/4 squat the swing is pretty much a hip hinge pattern very little squatting. As it was explained to me by an RKC "less squatty more deadlifty"
Right! Hinge at the hips is a good cue.
As to 1/4 or 1/2 squat, it's barely a squat at all. However, it's not exactly wrong to do a little squat, just not necessary. Soft knees is a better minimum squat, let's say.
Quote:
Originally Posted by kingkop182
I'm in, did my 200 as 10 sets of 20 throughout the day
Quote:
Originally Posted by chaddukes
I'm doing it wrong?
Watching the video makes me think that I'm doing it wrong. I use a dumbbell, since I have no kettlebells. I bring it all the way overhead to the point where my arms are vertical. And I bring it all the way down to where my elbows are touching the insides of my thighs.
Perhaps this is why 200 per day seems so intimidating to me?
It's not wrong, just different. CF does some swings like that. Ballistic swings ending at the top. If you do them with two hands on the db handle, it could be bad on the shoulders. If I was going to do them like that, I'd make sure to only use one hand at a time. But, to get 200 swings in that way is going to tougher, too. More than is necessary.
Quote:
Originally Posted by Phaedrus49er
I'm late to the party, but I'm in, plus I WILL make up for missed days. See y'all in a few weeks.
Well I was gonna say, "Just like Bodybuilding", but curls works too!
In truth they probably are over hyped at the moment. This does not make them silly or an an invalid tool.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Okay, I'm in too. I've never done a full month of swings so this will be enlightening. I started today with 8x25 with the 24kg.
Quote:
Originally Posted by chaddukes
I'm doing it wrong?
Watching the video makes me think that I'm doing it wrong. I use a dumbbell, since I have no kettlebells. I bring it all the way overhead to the point where my arms are vertical. And I bring it all the way down to where my elbows are touching the insides of my thighs.
Perhaps this is why 200 per day seems so intimidating to me?
You might get hurt doing the swing like that. You're doing a version of the snatch with a full down swing. I would suggest bringing the DB up to about shoulder or eye level is fine. On the down swing, you want to bring it past your thighs like this:
Make sure to use the momentum you generate to keep it going. Be easier that way.
Hi
The reason we started this challenge in November is to create a boost of simple volume and intensity on a daily basis. It should be completed regardless of your present workout schedule or program.
The only basic rules are that it needs to be completed in 10 minutes and days can be made up. I found myself personally faced with 800 swings on the last day of last years challenge. We found that doing sets of 20 seem to provide the best stimulation verse sets of 50 or greater. 20 swings brings a close to 50% work rest ratio. This year we added a 20 x 10 swings to see how this works. 1 handed or 2 handed swings and changing weight is all permited. Listen to yourself.
This is our 3rd year of the challenge and it has been enjoyed by 100s of participants. It is my goal to have 1000s enjoy. We as well coordinate a Turkish Get Up Challenge in Feb. Thanks for your interest.
Marty from M-2 Sport
I'm in on this too. Never done any type of swings before. I don't own any KBs, but a hex DB seemed to work well enough.
As easy as I thought it would be, I was quite humbled by the time I finished the first set of 50. Including rest time, it took me a full 10 minutes to complete all 200 reps.
Hi
The reason we started this challenge in November is to create a boost of simple volume and intensity on a daily basis. It should be completed regardless of your present workout schedule or program.
The only basic rules are that it needs to be completed in 10 minutes and days can be made up. I found myself personally faced with 800 swings on the last day of last years challenge. We found that doing sets of 20 seem to provide the best stimulation verse sets of 50 or greater. 20 swings brings a close to 50% work rest ratio. This year we added a 20 x 10 swings to see how this works. 1 handed or 2 handed swings and changing weight is all permited. Listen to yourself.
This is our 3rd year of the challenge and it has been enjoyed by 100s of participants. It is my goal to have 1000s enjoy. We as well coordinate a Turkish Get Up Challenge in Feb. Thanks for your interest.
Marty from M-2 Sport
November Swing Challenge
Squat Depth?
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