Daily heavy kettlebell swings FTW

OK, enough flirting. All kettlebells for my two-handed kettlebell swings, from this moment forward, will be equal to or greater than 24kg. Wish me luck. I’m a man, not a mouse. I’m a moose!

Starting yesterday, I will (again) be doing a combination of what I learned from Don Fitch's book, Get Fit, Get Fierce with Kettlebell Swings, and from Pat Flynn's influential article, 300 Swings A Day For Faster Fat Loss: swing a kettlebell every hour, give or take, all day long, with the goal of accumulating 300 swings-per-day, spread out across the day; and, instead of starting, again, at 12kg, because I am afraid for my heart, I am just going to jump right to 24kgs with the goal of moving up to 32kgs and 40kgs as fast as I safely can.

You're Right, I Always Write "It'll Be Different This Time" Posts About Working Out

As I wrote in How Heavy Your Kettlebell Should Be (Heavier Than You Think), I should never have done my two-handed kettlebell swings with anything lighter than 24kg kettlebells. I think I had been blaming my illness for going light but as a grown-ass man in my early 50s who has been throwing around kettlebells for almost a decade (I hadn't known they existed before 2013) and I have been generally either strong, strong-fat, or strong-obese my entire life. I am 6'3" and working down from 350lbs to an ideal of 100kg (220lbs).

The First Day of the Rest of My Life

As you can see below, I did a pretty good job on my first day. 

I didn't make 300 swings but I also could have hit 300 swings if I had chosen a 12kg, 16kg, or even 20kg kettlebell. But, no!  I used yesterday as a beta test to see how my heart would react. I had a problem with my heart the last time I took to riding at CycleBar Columbia Pike which troubled me: after working out, my heart rate would stay elevated for quite a while after the workout. As you can see below, each time I swung, generally only for under two minutes total, each time, my heart would go increase, to 135 Max HR after the last session when I did a final 30 (it's at the top, because it gave it to me reverse chronological order). 

A few minutes later, my heart rate was approaching normal as opposed to getting stuck in the high-rev range. The same thing is happening to me on the erg. My heart doesn't get stuck in the high revs anymore after working out intensely, which really and truly reassures me something major (you can't even know).

I tracked all of this on my new Garmin Instinct Solar. I love it. I will review it later. But I think they bought up all the tech and the IP from my former favorite weightlifting tracking watch, the deceased Atlas Wristband2, which had very similar data and a very similar and innovative method of sensing and recording body movement data and then guessing the workout and logging the data, allowing you to, on-wrist, edited the reps and the weight. I love it!  Here are some of the metrics that my Garmin collected about the last workout:

The wrist heart rate monitor of the Instinct does a great job of tracking HR but I could also pair the watch with a chest or arm HR monitor. 

Once I told the app that I wasn't doing a front raise but a kettlebell swing, it also shows which muscle groups I am working out:

Wish me luck as I, again, déjà vu!, embark on another go at getting my shit together. I feel like the 33rd time's the charm!


I feel smoked today. I didn't do my 5,000-meter row yesterday because I could already tell the 178 swings of 24kg was emptying me. 

Via my blog