10k Swing Challenge

There’s this slightly crazy workout challenge created by renowned coach, Dan John. It involves doing 10,000 kettlebell swings over the course of a month, typically in 20, five hundred swing sessions, or spread out however you like. I’ve been having a hard figuring out direction I want to take my training and as I reflected over the past two years, I realized something. Anytime that I was stoked about training and enjoying it, I was very focused with one singular task. Focusing on one thing prevents training procrastination. It eliminates decisions and lets me get some work done.

I needed a challenge to end the year strong with. I had heard of Dan John’s 10,000 swing challenge before and had been spending time swinging big, heavier kettlebells for lower reps. On December 1, I decided I should give it a go. I asked Robert from the noon crew to join me and he didn’t even hesitate when he said yes.

It averages out to 322 swings per day for the month. I’ve been getting swings done in-between things at the gym or banging out sets of 25 paired with a different movements like pull ups, push ups or dips. Typically my workout is 20-25 minutes long for 400-500 swings, plus 10 more minutes throughout the day for another 100-200.

Soreness hasn’t been too bad. My hips are starting to feel stiff and in the early days my forearms were sore. The worst of the seems past for now anyway. I’ve been working on my hips more as the days progress and I feel tight. I was expecting my hamstrings to be stiffer, but so far they’re taking the workload well.

As of this morning I’m on track, or not falling too far behind, with 3500 swings. I’m not sure what the plan will be today yet, but I may try to make it to 4000.

Justin Miner

@justinminergain