I offered the advice, not to long ago, of working 300 swings a day, cut up, and served however you’d like, as to afford yourself the luxury of some additional fat loss.
And when I sent out the idea, why! Didn’t everyone want to try it! And how quickly did the simple prescription become muddled with questions of context and execution, and requests for “further clarification”.
300 swings a day, cut up and served however you’d like, should hardly require further clarification—as that would make the matter more complicated than is good for it.
But, admittedly, I may have omitted some important details, some significant details. So I’m here to put them back in.
When I came into this strategy, years ago now, I thought it was smart—unusually smart; and I still do. It is simple, effective, and concise. It keeps the hip joint greased, the posterior slacked, and the metabolism lifted.
So, yes, 300 swings a day; it begs the question, what kind, and with what size bell?
The answer to the first is simply two hand or one hand, it hardly matters.
Two Hand Swing
One Arm Swing
To the second question: males use a 24kg, females a 16kg.
As for execution, I would prefer you to cut the reps up, rather than do them all at once. This serves to offer a little metabolic boost here and there throughout the day. If you can so time it that you work a set or two before and after eating, all the better.
For me, if you care to know what I do, well, I prefer sets of 20, sprinkled throughout the day—and will maybe whack out one big chunk of 50-100 at the end of my primary training session. All the others are performed at home, and usually near the diaper changing station.
– = +
PS – If you love intense kettlebell work, then you’ll really love The 9-Minute Workout.