May 2020 Challenge
Join the 10th Annual 10,000 Kettlebell Swing Challenge this May! This is a great way to build up your base leading into the summer season.
The challenge is simple, find a Kettlebell somewhere between 25%- 33% of your body weight can be a starting point but find a weight that works for you. And clock in 10,000 Swings in the 31 days of May. That's it! If you are ready to register for free, follow this link.
You can also sign up to our Patreon (starting at $10/month) and get unlimited access to our RevFit Online classes which include multiple Kettlebell Classes per week. Head to www.patreon.com/revfitonline
We use this yearly challenge to increase the overall health of our Revolutionary Fitness community, build awareness around Kettlebell training and kick ourselves into gear for the rest of the year.
Help us celebrate 10 years by making this the biggest challenge yet, remember to use the hashtag #10Years10kSwings
Some Early Tips
Tip #1 Make sure you sign up and share the info with your friends https://bit.ly/RevFit10KSwing2020 All registrants will get access to a Swing Challenge specific slack chat where we will share all of our free resources throughout the month.
Tip #2 Pick your weight, we recommend 25-33% of your bodyweight but find something that works for you, honor your body. (ie. I'm 200 lbs and am using a 24kg/53lb Kettlebell) Also note that if you are new to Kettlebells or haven't swung for a while, in the first week or two air on the lighter side and once you start feeling stronger you can increase your weight if you so choose.
Tip #3 Set your personal goal. While it is called the 10k Swing Challenge, only about 15% of participants actually make this benchmark and many of these folks are regular kettlebell swingers. Figure out a personal milestone that works for you. Some ideas are maybe going for a reduced total number, swinging daily to you feel safety exhausted and logging your numbers or going for like 100 a day and building strength and consistency that way. Find your personal challenge and focus more on consistency, safety and quality over everything.
Tip #4 Decide what approach you want to take. How many swings are you going to do each day, will you do them all at once or spread them out throughout the day? And while there is no set way to do it these are three of the most common approaches.
i. Even spread of 323 per day, every day of the month (use this chart: https://bit.ly/SwingChart)
ii. 20 days of 500 swings (helpful article: https://www.t-nation.com/workouts/10000-swing-kettlebell-workout)
iii. 5 days of 250 + 1 day of 1,000 +1 day of rest (Jenny Deida is the 1,000 swing champ lol)
*adjust numbers to fit your goals
Tip #5 Learn the proper technique. You can check out this video or jump in to any of our online classes this month where we will constantly be reviewing proper technique and our people's trainers will be on hand to give you feedback. Also you can post a video of yourself doing the swing into the challenge slack chat and one of our instructors will give you a bunch of feedback. https://youtu.be/yHxcTn1UeAc
Tip #6 Make sure you are stretching and mobilizing. The swing is a big time strengthener of the posterior chain and helps with opening up the anterior muscles of your body, especially those in the hip. But at the same time many of us have very short and tight hip flexors due to over use, excess sitting etc. So many people in the beginning feel pain in the low back (where the hip flexors originate), make sure that you are doing flexibility in the hips, hamstrings and glute muscular will give you all the benefits of the challenge. Be on the look out for flexibility and mobility drills we will post in the private slack chat.
Tip #7 Stay consistent and don't get deterred. Bruce Lee once said "long term consistency trumps short term intensity", the goal of this challenge is not to do 2,000 swings in a day and hurt yourself or prove how tough you are and how much you can endure. It's about building a consistent program that honors your body. Also some days you might not have the same level of energy and that's ok, listen to your body and don't guilt yourself if you have to adjust your original goals. Every rep is a step forward.
Tip #8 Get Swinging!