600 Kettlebell Swings Workout AKA “The Bajillion Swings Workout”

It’s a little less crazy than it sounds – or maybe we’re more crazy?! But, before you hit “back” on your browser because you feel like I’ve finally lost it, let me explain that there’s a very specific strategy at play in this workout.

Something I’ve known for a while is that if you’re going to do a lot of grip work (kettlebell swings or snatches, pullups, bodyweight rows, etc.) it’s also a good idea to get some extensor work in the mix – it’s healthier for your hands, and also gives your grip a break. You’ll see in the multiple sets below that’s how each round is broken up.

Each little round has:

1. Kettlebell swings
2. An exercise that is not kettlebell swings
3. A “hand flattener” exercise (my word for any move where you are pushing with flat hands, basically)

With this pattern (sometimes in a slightly different order) I’ve found that going to 600 swings for an intermediate/advanced kettlebell enthusiast is not that big of a deal… as long as the following conditions are also met:

1. Technique is on point
2. No habit of overgripping
3. Participant(s) have a relatively high level of fitness

As stated before, while the moves in this workout are very simple – and simple on purpose – it is by no means a beginner workout. That being said, if you happen to have some “beginner” size kettlebells lying around, this is a great way to knock the dust off of them by using a variety of kettlebells to complete the different rounds – it’ll challenge you in a different way as you keep control over them so that they don’t fly into orbit!

Here we go:

Warm up with Joint Mobility, add in more moves and experiment with new ones too – you really want to make sure you’re moving well before starting on this challenge. Also make sure to get in that RKC Hip Flexor Stretch* and the Classic Pump Stretch** too!

Then, do at least 1 get-up on each side with a light kettlebell to really get dialed in and ready to work.

NOW, on to the circuits:

Finish up again with 1 get-up on each side and your favorite joint mobility cooldown (again including a hip flexor stretch at least!)

*RKC Hip Flexor Stretch

**Classic Pump Stretch and Prying Cobra Variation