Start 2014 off With a Bang: The 21 Day Kettlebell Swing Challenge

21 Day Kettlebell Swing Challenge 275Welcome to the first day of 2014.

What better way to start off a new year than with another spectacular Bloom to Fit challenge.

And let’s be honest here. The timing couldn’t be more perfect.

If you’re like most people up here in North America, you’ve probably spent the last week or so in hibernation mode (err enjoying the holidays).

You’ve been stuffing your face with holiday feasts, lazying around the fireplace watching old Home Alone re-runs, and playing with all the cool toys Santa brought you for being so good this year.

But with 2013 now behind us, its’ time to get back to business.

And I’m offering something that will help you kick start your fitness goals.

Allow me to introduce…

The 21 Day Kettlebell Swing Challenge

Important Note: the 21 day kettlebell swing challenge is now under way and closed to new particpants. You may still participate in the challenge on your own by following the details outlined in this post, but access to the private Facebook group and tracking system is unavailable until the next challenge. If you’d like to be notified of all our upcoming challenges, please sign up to our free newsletter by clicking the yellow “Get Notified” button below.

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Let me show you how we’re going to kick off 2014.

The challenge will begin on January 8, 2014  and will run all the way through January 28, 2014.Your objective in those 21 days will be to complete a total of 3,000 kettlebell swings.

Simple enough, right?

That accounts to roughly 142.86 kettlebell swings every single day over the course of the 21 days of hell. But here’s the thing. You don’t have to do them every single day. All that’s required is that you complete 3,000 swings within those 21 days. You can split them up any way you want. Go hard one day. Take another day off. Spread them out evenly. The choice is yours. As long as all 3,000 reps get done, you are free to chunk them up any way you want.

What’s the best way to do this?

Here are some simple approaches you can use to complete this challenge:

  • Use a grease-the-groove approach: set the kettlebell in a place (room) where you’re forced to walk by it numerous times throughout the day. Every time you pass through that place, do 10 or 20 or 30 swings. So, for example, if you put it in the middle of your living room, you’re bound to walk through your living room a number of times throughout the day. Every time you do, perform your prescribed number of reps.
  • Use a daily rep approach: split your 3,000 swings into equal daily reps and find a few minutes throughout the day to do them. This can be in the morning when you wake up, right before dinner (great for getting your metabolic furnaces going), right before bed, right after a workout, or whenever you please. You can do them all at once or split them up into small chunks to do throughout the day.
  • Go four days on, three days off: break your week up into four days of training (250 swings a day) and three days of rest (you can play with other combinations like 5 days on, 2 days off or 2 on 2 off, etc.). At the end of the day, it doesn’t matter what approach you use. Just make sure you get the 3,000 repetitions done.

But what if you’re fresh to kettlebells?

If you’re new to kettlebells or simply haven’t trained in some time, I would highly recommend you ease into it. Splitting your swings up into small chunks of 20-30 throughout the day will serve you better than doing 200 or 300 all at once. Increase your volume as the challenge progresses. Expect to be sore so post-set stretching will be your secret weapon to getting through January.

What if you’re a ninja?

If you’re a kettlebell ninja, then feel free to approach the challenge any way you see fit. You can chunk up your reps into sets of 20-30 throughout the day and then do a bigger chunk of 50-100 after an evening workout or something. Or you can use the 250 swings/day approach and let that be your workout. Be creative.

Here are some more important details:
  • You can use a two-handed or one-handed kettlebell swing, just make sure every repetition is done correctly (more details will be provided when you join);
  • Men should use a 20kg or 24kg kettlebell; women should use a 12kg or 16kg kettlebell;
  • Make sure you are properly warmed up before you do your reps (check out the perfect warm-up series for ideas);
  • You’ll be required to keep track of your repetitions over the course of the challenge (more details will be provided when you join);
  • Make sure you stretch often, particularly your glutes, hamstrings, and lower back (here are some static stretching examples).

Why the kettlebell swing?

Because it’s one bad-ass exercise with enormous benefits.

The kettlebell swing is a pure combination of functional strength and metabolic conditioning. It will help you burn fat like a George Foreman grill, develop impeccably strong glutes and hamstrings, teach you how to produce force from your hips, strengthen your posterior chain (improved posture anyone?), and build incredible work capacity.

Simply put, it is probably the most effective and efficient exercise in the world.

What’s up for Grabs

I’d like to offer up a bit of extra incentive to have you join the challenge and push yourself to complete it fully.

In March/April, I’ll be releasing a brand new kettlebell training program and I’ll be randomly selecting two participants (who complete all 3,000 repetitions) to receive free copies. Sound good?

My good friend and kettlebell expert Pat Flynn from Chronicles of Strength has also offered up one of his incredible kettlebell eBooks – the 9 Minute Workout – to be given to one randomly selected participant. I hope that’s enough incentive to get your kettlebell juices flowing!

How to Join the Challenge

Here’s what you have to do to join the challenge…

Step 1: Leave a Comment

It’s important that you introduce yourself. Scroll down to the bottom of this post and leave a comment introducing yourself and letting everyone know that you’re taking part in the challenge. Do that first, then come back to step 2.

Step 2: Share the Challenge

Let’s use this positive energy and momentum to get others to join us in this challenge. Let’s try to get as many people involved as possible. Help spread the word about this challenge by doing the following: Click here to tweet this challenge and/or click here to share it on Facebook.

Step 3: Add Yourself to the Challenge

This is the last and most important step of the process. You need to officially add yourself to the kettlebell swing challenge. Click on the big “Join the Challenge” button below and sign up!

Button has been disabled. Challenge is now closed to new participants. If you’d like to get notified of our upcoming challenges, please sign up to our free newsletter below. Thanks! Get Notified Button

That’s it! Simple. Please make sure you don’t skip any steps because you might end up missing some of the important challenge details that I’ll be sending out!

What you’ll find Inside

Once you sign up, you’ll be sent an email with some important challenge details.

You’ll get access to a private Facebook group which you can use to keep yourself (and each other) accountable. It will also be a place to ask questions, share stories, offer motivation, and get feedback. 

You’ll also get access to a simple tracker that you’ll be required to use to keep tabs on your repetitions over the course of the challenge. It will serve as a great accountability tool.

More details on this stuff will be provided when you join.

Final Notes

I really feel that 2014 is going to be a big year for all of us and I want to make sure that we kick things off right.

Remember the first day of the challenge is January 8, 2014 so make sure that you sign up before that date and take care of all the details that are sent your way.

In the meantime, use the next week to get yourself ready both mentally and physically. Plan out how you want to approach your reps over the course of the 21 days. Put it on paper. You will probably deviate from this plan to some degree, but it’s good to have an idea of how you’re going to attack this challenge before it starts.

I also recommend that you do a few low volume sets of kettlebell swings to get your body ready for the challenge.

Finally, do me a favor and help me spread the word about this challenge. Share this post with your friends and family. Let’s get as many people involved as we can.

Let’s make magic happen!

276 thoughts on “Start 2014 off With a Bang: The 21 Day Kettlebell Swing Challenge”

  1. This is really exciting! I’m glad 2014 is starting off with a challenge. I’m looking forward to putting myself back in the habit of working out after the break I just had.
    I don’t have facebook, but I’ll keep you updated with my progress.

    Good luck everyone 🙂

  2. I’m up for it, starting tomorrow. I use kettlebells quite a bit in my training but looking forward to the challenge.

  3. Signing up th the challenge from the land Down Under and looking forward to the challenge, trying to start 2014 positive and to strengthen up a bung shoulder and bad back so hopefully this will kickstart my rehab and lead to a happier time this year, regards

  4. I’m taking the challenge. I kind of let myself go over the Christmas/New Year break, and at 42, that isn’t something you can do. This is just something I need to kick start my year of working out and getting ripped. My plan is 10 days of 300 swings. I’m one day down…done with today’s 300. It’s going to hurt tomorrow. 🙂

  5. I’m in! I’m starting light right now with 25 lb bell. It is surprising how much you will feel this workout. Thanks Srdjan!

  6. I’m in by the hair of my chinny chin chin. Can’t wait to rock out with the 21 kettlebell challenge.

  7. Hi everyone, happy new 2014!
    Starting January 8th (2014), I kicked off the 21 day kettlebell swing challenge – 2 days and 350 repetitions in!
    Waiting to get back to deadlifts and having fun with the bell in the mean time!

  8. Hi! I just signed up for the challenge and super excited. I have been sitting on the couch not doing so activity and I saw this opportunity. I am overweight but not new to working out. I am trying to get back to being fit and lose some pounds. Bloom to fit has motivated me for change. I plan on completing this challenge. Have a great day everyone

  9. Is it too late to join the challenge? I just came across this today and Im interested in something to help me jump start the year

  10. Wow! Day four of the challenge and the hammies have just now stopped complaining! The split routine I am using is working great for me on the days I work, but I need to increase my volume until I can get some heavier KB’s as the 20 lbs now seems too easy. Love this challenge and I am looking forward to more in 2014. Thanks Srdjan!

    Keep Grinding,

  11. I can’t believe I’ve overlooked step 3 and signing up for the challenge. I thought by commenting in the thread that I would automatically be entered. I did start earlier than the start date, I’m on Day 9 of the challenge with over 2,000 swings already. Happy swinging all!

  12. Good evening all, had to take an unscheduled rest day after only getting four hours of sleep in 36 hrs! I’m back in today and did 127 swings with 20lbs in the five minute special challenge. I only rested for 20 seconds in the five minutes. I treated myself to two 35lb KB’s and a pvc jump rope (jr ninja in making?). I have not jumped rope since playing American football in the 1970’s, so it was a weird feeling and I’m sure a funny sight to see. It did jack my heart rate up in prep for my KB workout, so that is good.

    Keep Grinding,

  13. I’m back from vacation. I completed my swings while on vacation. The cruise ship and resort only had DBs. Swings w/KBs much easier.

  14. Srdjan, Thanks for spicing it up with special challenges! Did th ladder in 5 min, 40 secs. today. The last three rungs on the pushups were harder than I anticipated, but I ground them out. I plan on doing the challenges again in a couple of months time to gauge my progress, and will try to go up the ladder and back down! I noticed some definition in my back and my posture is definitely better.

    Keep Grinding,

  15. Wow, just finished this challenge with a total of 3080 swings! I didn’t do the final two special tasks, but will incorporate them into my workouts. Just want to thank Srdjan again for putting this together and I look forward to other challenges!

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