Take Back Your Life In 2023 With 100 Kettlebell Swings A Day
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- čas přidán 27. 08. 2024
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2023 is here and New Year's Resolutions will ALWAYS be a thing. Maybe you've set goals before. Maybe you have a list of failures. I know I do. But many of us get caught up in goals and don't spend much time on creating good practices that lead to goals. Approaching 2023 with a different framework might be the key. So where to start? Watch the dang video.
Talk to me here --- / whoisjonharris
The KB swing is transformative in all the right ways for anyone, but especially for 40+ men. I was morbidly obese almost all of my life. After losing 90lbs with pure nutrition in 2020 I started swinging a bell. Swings and pushups HIT style have allowed me to lose another 25lbs and add significant muscle. Current workout is 2 cleans per hand, pass in between, 10 2 handed swings all with a 62lb (28kg) bell, drop bell and do 10 pushups. Catch my breath, take a few laps around the mats and start again. Roughly 25 minutes for everything. Cardio is included. I do this 2-3 days per week. Two other days a week I do get ups and some shoulder rehab work (my weak joint) working in pull ups and chin ups (starting with negatives). I just turned 50 and I feel like I'm 25 in all aspects of my life and I've never worked out for longer than 30 minutes at a time. I can run three miles without difficulty (but will never do so - too much stress on joints as I'm 6'3" 225lbs). It all started with 10 sets of 10 swings with a 35lb bell.
That’s awesome to hear friend. The arc of an athletic journey is individual and we have to find what WORKS. Glad you’re staying healthy.
Keep up the great work. Awesome to hear you are looking after yourself
Your routine reminds me of one of Pavel Tsaoulines books ( I forget which one but there are two similar ones) and another Dan John routine. The common denominators as you point out that they are doable with decent intensity in fairly short periods of time and frequency and that they have tremendous crossover benefit like with running stamina and pullups and are very comprehensive overall conditioning and strength workouts. Simple is great!!
@@stevefirst1512 whoa. I’ll take that as a compliment for sure haha!
Nice work - I then searched for the swings and pushups - czcams.com/video/WOS6bP89oI0/video.html
I started doing 100 as a finish to all my workouts last August - my strength and cardio have gone ballistic.
I just grew a full beard in 7 minutes just watching this video.💪😎👍
Actually just have mine a little trim. It’ll be back tomorrow though.
LMAO
CONGRATS UR A MAN NOW!💪🏿👊🏾 WELCOME 😂
😂😂😂😂I hope you didnt cut it. Beards are beautiful when taken care of
Who said he was talking about on his face. 😅
I've been training 40+ years via all sorts of sports disciplines and I have never heard such a thorough & precise exercise philosophy "anchor point" SPOT ON!
Thanks Ken. It’s always helped me refocus and reframe on priorities.
Great words today!
I do swings first thing every morning. Low mental or physical days are 50.
80 is a “meh” day
But generally 100 plus is my average.
Five to six days a week are my kettlebell workout days. Split or whole body.
I’m 62 and the strongest ever.
My cardio…yup it needs work.
Consistently do your best.
Hope or goals are a bad investment without consistent action.
Today doesn’t have to be better than yesterday, but it will likely lead to better days.
One day will be your last day training, be thankful for today.
What a stud. I like your process.
AJ ... I am right there with you Almost 61! and been using KBs (and clubs) since 50 they have truly revitalized my body both strength & mobility
@@kettlebellken
It’s morning here and I just did a 100 wake up swings and 100 full air squats, sat down to have a coffee and seen your comment. That’s great to hear. Such a small percentage of people take care of themselves and end up sick and physically unable to function as they get older.
That’s me in my thumbnail at 200 a couple years ago down from a fat 240 4 years prior. I’m a really solid 200 now.
You look good in your avatar and looks like you’re out and about enjoying life.
It’s a short life, too many people waste it in physical or mental misery.
What kind of example to others do we want to be to help and contribute?
Take care 👍
These videos have been really inspiring over 2022 - just wanted to say thanks Jon and have a great 2023.
Thanks Nick! Godspeed.
100% legit, workout and taking care of my body has been a part of me forever. once i added Kettlebell Swings 3times/week i performed much better on 10k runs, better time. My pull ups numbers increased, my swimming workout got better and easier. Overall all exercises got better/easier
Clicked for info, stayed for the music 😂 great video man! I’ve been doing 100 KB Swings a day as of last month because this new job messed up my old gym routine and I brought a KB to work and it’s been giving great results! My coworkers kept eyeing me at the start but now they see some progress and want to get into it too! 😂 keep up the content 🤙🏽
That’s how it always is. People give you the eye and months later they wanna know how to do what you’re doing haha. Keep it up friend!
Do you leave the KB at the office? Do you take Swing breaks at random or on a schedule?
Today, April 16th, 2024, my practice is no matter what I’ll get my 100 KBs in preferably before I leave the house. I turned 40 and pretty much lost myself…or rather I’m surrendering to who I’ve always been.
I’ve always been in shape without having to do much but now and maybe it’s just in my head but now I’m just spinning and in the worst shape of my life. I don’t really feel like going back to the gym just yet but I can definitely swing some weight around in my living room!!
Thank you for this man. See ya soon.
Most things are in our heads. Replace thoughts with action and just get started. The brain can talk you out of anything.
Progress is not always predictable. Sometimes it is linear. Sometimes that progress stalls out at a certain weight or movement for a bit. And that is okay!
I don't believe in New Year's Resolutions, but I loved what you had to say! Staying consistent and not strictly focusing on the end goal is key. Thank you for the motivation!
Happy to help friend. Stick to the process and the goal will reveal itself. It has no other choice.
Back with the 100 swings! Love it bro. These videos are TIGHT!
Getting back on track Coach!
Kettle bell swings along with goblet squats completely transformed my body in a few months. I've fallen in love with the trap bar since then but I never would have gotten where I am without seeing the rapid results from the kettle bell.
What reps and frequency did you do with the swings and goblet squats, if that's alright to ask man?
@@chezgreggo22Did you figure out a good regimen.
If you want to know why most people don't follow through with resolutions, it's because the new year is in March when spring arrives, when all forms of life start to feel rejuvenated after months of the dying season that is winter. Spring brings new life, Winter brings end. Just some food for thought. Look into the history of calendars and you'll see we've been duped and that's why our commitments that start Jan 1st tend to fail
This is facts it never made sense to have new years during the cold
I could see that. Why are we so backwards as a society?
The New Year is roughly aligned with the winter solstice, when the days start to lengthen again, when once again, light overcomes dark.
Everybody in the northern hemisphere knows the real New Year is Opening Day.
Truth indeed
That’s funny cause I stopped celebrating new year long ago .. my official new year is my birthday… which is May!! So it all makes sense why I’ve become more successful at achieving my goals …
Thanks Coach. I’m about a year late finding this video, but have incorporated Kettlebells into my workouts specifically swings and wow what a difference it’s made already in my cardio and fitness.
I like him he makes sense and doesnt use excitement to get my attention
My goal is to turn up everyday. Run, walk, cycle, swing, pump, swim, do what you can or Do it all. Its good money.
Yes. Yes. Yes. Yes.
Brother that was some all truth and great advice to make sure you have a consistent daily goal. Ive been at my kettle bell workout for 3 months and feeling discouraged from negative people around me. Thank you
Definitely find a way to turn the volume down on the world. The negativity is a disease. And unfortunately you might need to remove some people out of your life. These are the things that a lot of us don’t do when we try to make a positive change. And eventually we go back to our old ways. You need new people and new places.
Keep up the kettlebells, you'll never regret it. Im 55 always trained (strength and fitness) and love it more than ever. You cant buy it, its priceless.
I've been consistingly lifting weights for the past 25 years.
I'm now almost 40 and I'm obese, always tired and it takes me 5 min in the morning to be able to get out of bed due to aches in my joints.
I've started to train with kettlebells about 4 years ago and I've managed to fk up my shoulder.
I'm on pain medicine now.
Btw I'm a qualified judo instructor and been involved în sport since I was 8
The only exercise I can do now is walking in the park and sometimes when I'm motivated, light mountain biking
Solid and crystal-clear advice. ''Build castles in the air, but put a bit of the foundations under them every single day!'' - (Thoreau?). Viva!
I will definitely store that away as the best compliment ever.
I'd try go for the 300 since 274 swings a day is 100k for the year.
Edit: almost immediately after writing this I've realised how onerous 300 swings a day is especially when doing other workouts. I did 300 a day for a month with a 24kg and it just suuucked. It's very taxing
Seems like a lot. I’m glad you did it and gave me the scoop haha.
Spot on.
This what i do as a 60 year old.
Power lifts and bodybuilding and if its stupid hot out or I need a change, stay inside and do a kettlebell/club bell workout.
Different stimulus for longevity .
62 yo male. I remember in the early 80’s Russian kettleballs showed up. I appreciate the simplicity. Thanks for sharing. You motivate me!
Thanks friend. Stay swingin!
Love your straight talk. Thank you
hahahahaahaha its me and my malinois in here swinging bells everyday too
@@jonwanrocks the best of times
With rabies, you have like 72 hours to get shots to prevent contracting the disease. Unfortunately, you can't be tested without like a brain biopsy, or something, so if you're scratched or bitten and the animal isn't caught, killed, and tested, it's definitely a good idea to get the shots, just to be safe.
It happened to me in 2014 with a baby raccoon that was crossing the road. I tried to help it and the slow thing got fast really quickly and bit me. I didn't think it broke the skin, but the next day, my finger was swollen. I got 6 shots at the hospital and, not having health insurance at the time because I was a poor student, I got a bill for $30,000. That was eventually settled for significantly less, but still a lot...either way, once symptoms present, you have something like a 1:100,000 chance of surviving without severe brain damage, so whatever it costs, whatever you think about the risk...it's worth it to be safe.
Great concept, thanks for spreading good info and helping others with this practice. Subbed.
Thanks friend!
Great video. I may have missed it, but does it matter if the 100 swings are broken up into sets, or does it need to be 100 continuous swings to get benefits? I assume that building an anchor point habit of daily swinging in and of itself is beneficial regardless, so I’ll just see what this 53-year old, post-stroke and post-open heart surgery gritty veteran can do. Based on current squat and deadlift, I know 10x10 is easily in reach and 5x20 or more isn’t unrealistic. And 1x100 is aspirational by the end of 30 days.
I make changes daily. Just to make it interesting. But rarely do 100 in a row. It’s all about ingraining the process.
Love my kettlebells! Do not go to sleep without the 100.
Own it!
Great video, sensible advice way above the average CZcamsr that you watch for fun but cannot relate because the level is so high. I am doing 100 KB swings in 4 x 25 set. It is a light KB - 27 lbs. Would you recommend increase the KB weight of try to make 100 n a row ? I was fearing to to RGA swings everyday, now it’s 3 times a week. I am 62 yo, 6 ft 1 in , 200 lbs. Greeting from Brazil.
Thanks my friend. Me personally, I would up the weight to 35lbs minimum. Maybe drop to 5x20. Get back to the 4x25. Work up to 2x50. And up the weight again. I would prioritize strength over endurance.
New to kettlebell training & enjoying it so far 👍💪
Loving the honesty here. Dont need the background music.
Put on your favorite Janet Jackson song to make a full recovery.
Great stuff 62 beginner here, thanks for sharing.
Swing away friend!
Consistency, nutrient dense food and sleep.
I’m becoming a real big fan of that last one.
Subbed, Love the Kettlebell content, Keep it coming
Thanks for stopping by! And will do.
Ok, 100 swings. I am 90 KG and 67 years old. How heavy is that Kettle-Bell? 🙂
Awsome Bro….thank you …..Alli South Africa
Swing away friend.
Thanks for the video. I can currently can do single arm kb swing of 100 reps in total using 12kg. Please advise how much weight i need to use to do double handed kb swing for 100 times. Please also advice how much rest between each sets? Many thanks
Good questions. Check out this video that goes over all of that! How to do 100 Kettlebell Swings A Day - Sets/Reps/Weight
czcams.com/video/jb5Dlz4e6DQ/video.html
Thanks for the reminder. I kinda slowed down my training cuz I had an hernia I never removed (will be fixed this year tho) but I believe I can still train, and I’m also preparing for yoga teacher twining.
So you think a daily 100 swing + 10 TGU and maybe 3x a week C&P and squats 5x set of 5reps - 3 times a week seems reasonable minimalist efficient trainings ?
Sounds pretty good. There’s so many way you can approach it really. I would throw in some single arm rows and then you’re hitting pretty much everything. I really like isolated rows for deep lag retraction. Pull-ups are always a good “pull” as well.
Amazing talk sir....so much important guidance
Thanks brother.
Is it ok to break it into sets? Or pick a weight you can do 100 unbroken?
Yes! Sometimes I’ll do 100 straight. 2x 50. 5x20. All with different weights. Just to change the stimulus. Have fun with it.
What is a good warmup for the 100 swings? I am a new subscriber and have not looked through all of the videos yet..
A lot of ways to approach a warmup. I really like a short 3 round circuit. 10 Bodyweight Squats, 8 Push-Ups, 6 KB Deadlifts. Sometimes I’ll do a lot of rounds. Sometimes just three. After you get acclimated to swings, I love to just do a few reps of whatever I’m doing. 10 swings etc. Love the beard bro! Let me know if I can help more.
Thanks for the quick answer! I had to have a CT scan recently for kidney stones. The report mentioned a hernia that i did not know i had or even pain. In your experience, do swings aggravate a hernia? Thanks again!
@@sliprig never had a hernia that I know of. If you’re not in pain currently I wouldn’t be too concerned. But always listen to your body for sure. Stay tight!
Thank you! I have done my first 100! I can't believe how tough that was! No pain, am tired, and can tell I have worked muscles I don't normally work. Thanks for your info. It is what I needed to get started. Thanks again!
How can I choose the right weight kettlebell to start with and how should I progress up the weights as I grow?
For ladies I would get a 12kg and a 16kg to start. For guys I would get a 16kg and a 24kg. When those get relatively easy to get in the 30 Rep range I’d move up.
@@WhoIsJonHarris thanks!
@@WhoIsJonHarrisWhy 16 and 24 kg for guys? Different exercise require different weight?
@@user-nshdg61jnw these are the size bells that tend to be heavy enough for a girl and a guy to have a REASON to have a proactive hip hinge. If it’s too light you’ll just default to doing a front raise.
@@WhoIsJonHarris Is 24 OK for a relatively fit 220 lbs guy? To do swings with.
Fantastic video. Subscribed! Looking forward to the content to come
Thanks duder.
Great upload, superb advice. More please.
Thanks friend. Stick around for more.
Thanks again. Great video
Glad you enjoyed it
Great advice, thanks for sharing!
Thanks my friend. Stick around for more.
I liked it for the Mali.
He is Worthy. Amos is King.
Great message. Great presentation. Great music.
Thanks brother
usually done just 2 sets of 12 with 70lbs every 2 weeks.. 6 months went fine and then pulled my lower back few weeks ago. maybe doing low weight and longer or something would be better... dunno
anyway, having a 100 kettlebell swing video might make you think that there is some pointers on technique.
I would definitely say lighten the weight a decent amount and up the reps and how often you do these. That way you can “condition” the back and get it strong.
You can send me some vids on Instagram as well @whoisjonharris
I do 300 to 400 swings a day. I go between 24kg and 20 kg. Swing away
Sounds like a good range.
Props on that beard. Very strong 💪
It seems to be a divisive subject.
Don’t listen to the haters.
100 in a row?
@@CaribouDataScience if you want. Or 2 sets of 50. Or 10 sets of 10. Start small and work your way up. Heavy days. Light days. It’s about establishing a physical practice.
100 in a single set?
If you want sure! I’d go with a lighter bell to start. And build your way up.
What kinda neck surgery did you have done? I was partially spinally decapitated for 13 years then got the front of my neck fused c3-c7 then a year later got the hardware removed due to it loosening. Then a year later fell due to my bad heart and snapped my fusion and got the backside fused. It has been like 5 years since.
That sounds pretty rough. I had a C5/C6 disc replacement. Prior to that my left arm atrophied and could not do a single pull-up. After the surgery I was back to “normal” within 6-8 months.
@@WhoIsJonHarris I wish I could feel normal. I have occipital neuralgia for life now.
When you understand this quote by Epicetus: "Some things are in our control and others not.". Things will start to work. The stoics will know :)
10 an hour for 100. does that work?
Fix cardio? Burpees are great for that. I never run. I just do burpees and lots of them.
I mean… do we have to either? I don’t wanna.
Man keep theses videos going. Love it!!
When guys like you are squatting to Hatebreed and Killswitch I know there’s still hope.
that beard is sick!
You know what, I'm in
Sure do.
Did 100 swings yesterday and will try it for a month
Good stuff man -
Thanks dude.
You talked me into it!
Let’s go!!
Very nice form.
Thanks David. Are you an avid “Swinger”?
Im sure this has been answered but i need to ask anyway, can i do kettle bell swings with a dumbbell, and so you have any videos of dumbbell swings i dont have a kettle bell just 3 set's of dumbbells
You can “kinda” do swings with dumbbells. But it won’t ever feel the same. The weight just doesn’t move the same. But work with what you got! You can always get a bell in the future. I’d suggest a 16kg or a 12kg for swings first.
ok so i have kettlebell on home and i need to bulid strength for lashing on containers can kettle help and what exercise is good?
It will help for strength for sure. Start light and amp it up over time.
How can an excerise that you can do a 100 times have any benefit at all?
How many reps should someone do to have it be beneficial?
@@WhoIsJonHarrisReps vary a lot from person to person, depending on objectives, the weight you are using, if your in definition, volume, going to compete, just trying to maintain, etc. But a 100 is way too much. It means that what you are doing is extremely easy, and yor body (muscles) are perfectly capable of doing so, hence no improvement. In top of that, Kettle bell swing its an excercise in wich your spinal erectors can take over all the work, and those are extremely well trained (they keep us standing all of our lives). Im talking about strengh here, probably doing that actually works like cardio, with the benefits of cardio, but i personally wouldnt do it for the health of my lower back in that case.
Lol how many steps are in a 5 mile run?
@@bacul165 But this is an excerise with a bell that does not improve your muscles at all and actually hurts the lower back. It is not presented as cardio (as the 5 mile run is) but as an hipertrofia excercise and they say it has tons of benefits just becuase lots of muscles are required, but actually none of them work in a way they get stronger, It is a waist of time, at least the 5 mile run will give you cardio benefits whihout the pain in the back.
@@LaBrujaCinicaThe kettlebell swing will give you both strength and cardio gains at the same time.
Do you start the day with swings and after work hit the gym again?
I typically workout before “work”. Swings can be first. But not always. I did workout yesterday that had almost 200 swings total in it so I didn’t do another set of 100. The daily swings are just a general baseline for me currently. But I think it can be a great anchor point for anyone.
Does it still work in 2024? somebody knows?
Nope. Gotta do 200 now.
@@WhoIsJonHarrisoh jeezz
watched 11th Feb 2023
You should watch my latest one czcams.com/video/jb5Dlz4e6DQ/video.html
Dang I think I have abs
I know you have abs.
13 years!
Yes. An eternity at this point.
You're in good shape, but that beard tho :)
Most people do hope you will fail. This is such a sad truth.
Very sad. But most people are sad as well.
Totally random but what frisbee is that your Mal has? My german is quite the frisbee stress tester
The Kong Frisbee is the best. It’s his favorite toy by far. But I typically don’t let him chew on it much at all. Strictly for frisbee catching only.
Belgium Malinois only Dog capable of doing a kettlebell swing.
I definitely believe that with all my heart.
Shhhush and show me the swings im a newbe and ur yapin!
Nancy when you yell at me like that it really hurts my feelings.
You kinda look like the bassist Jeff Hughell
This is a good thing right?
@@WhoIsJonHarris I guess, I was just saying
can you do these with high blood pressure?
I would say you need to do something. Low intensity and start from there. 10 at a time brother!
@@WhoIsJonHarris what about the weight? I can easily do 45-50kg for 10 reps for example. Try 30 kg?
@@KordenoL 50kg of easily is pretty strong hoss. To build some cardio I would take it down a bit in weight and up the reps.
@@WhoIsJonHarris Thanks!
Is this guy Jack "goldman" Murphy's brother? it's like if they transplanted the same beard
I shall choose to receive this as a compliment.
@@WhoIsJonHarris No no bro no, guy is shady as shit xd and you look like a nice guy so ONLY the beard.
@@Chromeskull90 you can’t leave me hanging like this ever again man. That was a close. I officially denounce the compliment framework. I’m VERY nice.
💪
Yes
I guess the circus is in town
It never leaves brother. I don’t even know who to talk to find out where it came from.
Great video and beautiful dog. You’re an animal!!! 💪
P.s. Shave your head bro.
Thanks!! I’ll shave my elbows before I shave my head.
@@WhoIsJonHarris 😂
Yeah the terrorist beard is pase
Unfortunately, you're right. Nobody (almost) will advise you something useful today...
Sad times.
Kettlebell for old men in pain? Whatcha got?
Start with a 26lb. Sets of 5. Slow and steady.
treating a dog like a slave-soldier...
I guess you invaded some middle-east countries as well,
S I R,
right? 😂
Love you baby doll. 😘
@@WhoIsJonHarris
You are giving also "immigr4nt" discounts? 😉
Sorry for that one, but it´s too funny...
Functional training.
Dysfunctional beard.
I’m glad you like it.
Just found this, it's all good stuff, I like it. But man you need to seriously find another hairdresser.😀
I’m honored you took the time bring me up to speed on things.
He looks like a priest
Add some Turkish Get Ups and you are doing simple and sinister.
This is true.
Lots of preaching for a workout vid, nah
Thank you for your service
So the workout was embarrassing and that weird beard gets a pass
Lose the beard.
I did. It keeps coming back though.
@@WhoIsJonHarris good shit bro, especially comin from a guy, presumably with "pancakes" in his name and no face 👊🏾😂 real men have manes
@@amiracle1269 some of us are just cut above the rest. It’s a gift and a curse.
@@WhoIsJonHarris it ain't easy being us👊🏾
@@Coldwarrior7781 thank you for service.
This was a whole lot of nonsense.
This is great talk for any area in life! 🙏🏽🫶🏽