Kettlebells and the “C” Word

I don’t think it can be any “easier” really. Can it?

You have this cast iron ball with a handle and you hoist it, swing it, lift it, squat it, and put it down. Then you repeat what you just did. Again.

This brings up that “C – Word” – Commitment.

Yup, I said it.

That one word most of us are afraid of.


I mean, it’s not like you’re putting a ring on your finger or anything.

All you gotta do is hoist it, swing it, squat it, or whatever and then put it down. And then do it again.

If you’re struggling with getting your “kettlebell on” – do this.

Tell yourself you’re going to train 5 days a week for 15 minutes. That’s it. You’re going to do it for a month – ONE month – jeesh – that’s not that long in the grand scheme of things – it’s only 1/12 of a year.

Then you’re going to do 100 Swings in that 15 minute period. That’s it. Nothing else. Nothing more. Nothing less. 100 Swings. That’s it. I don’t care how you get them done either – 2 Hand, 1 Hand, Hand-to-hand – whatever. You’re just going to do them. And I don’t care how many reps per set you do either. 5, 10, 15, 20 – whatever. You’re just going to do them. And you’ve got 15 minutes. That’s it.

How do you think you’ll feel and look in 30 days? A darn sight better than you do now.

Speaking of “now” – go Swing Now. You’ve only got 15 minutes. Get it done. Now.

22 comments… add one
  • Chris Normand Sep 30, 2010 @ 10:13

    Done. Just took off my work shoes and pounded out (4) sets of (25) swings in the middle of my office. This is just what I need to get back into a consistent training schedule. Thank you.

    • GEOFFN Oct 5, 2010 @ 9:24

      Nice job, Chris!

  • Jamie Ramos Sep 30, 2010 @ 11:32

    This cracks me up. Especially after your 5 parts series. CLARITY! This motivates me. Thank you.

    • GEOFFN Oct 5, 2010 @ 9:25

      Jamie – You saying my 5 part series wasn’t clear?? 😉 Happy to motivate.

      • Jamie Ramos Oct 7, 2010 @ 13:03

        Not at all! It was awesome and THANK YOU. Just when I was planning my next move you prescribe 100 swings a day. I’m trying to limit myself to that but find that in addition to the 100 swings- 70 snatches and 24 getups with some pull ups and barbell cleans also help me get by. My 24K bell is getting lighter. Love your work, man!

  • Russ Moon Sep 30, 2010 @ 11:57

    That was not offensive that was pure “from the party”.
    My end of the month deadline is here and I’m getting my kettlebell freak on with 850 swings done over the course of today.

    Viva la Swing !

    You are breaking it down to the purest of the pure.

    • Matt Sep 30, 2010 @ 13:35

      850! You’re an animal. Way to go Russ.

    • GEOFFN Oct 5, 2010 @ 9:25

      Viva la Swing indeed, Russ.

  • Yes Jeff…commitment for many folks
    is shallow….in anything.
    I may not be in your fitness category
    but I am very fit at 54 years young.
    I’ve never wavered on my commitment to fitness
    and wellness.
    Folks say to me wow you are so LUCKY
    to look that good and fit.
    I realize it’s a compliment and say thanks
    but it insults me a bit because it’s truly not LUCK.
    It’s total commitment..daily.
    So yes as you imply above…start starting…do something
    to impart discipline on yourself.
    I’m teaching that to my young guy…13 year old Son
    who is starting to follow me into fitness.
    Great advice Jeff.

    • GEOFFN Oct 5, 2010 @ 9:26

      Nicholas – This reminds me of that ol’ truism – “inch by inch it’s a cinch, yard by yard it’s hard.” Keep staying out front!

  • jim Sep 30, 2010 @ 16:15


    I’m on week 10 of Kettlebell Muscle… would it be okay of I finished that first?? 🙂

    • GEOFFN Oct 5, 2010 @ 9:27

      Jim, I would expect nothing less. 🙂

  • Tim Holborn Oct 1, 2010 @ 2:35

    It’s what you’ve always said: Put it in a nutshell! Stop crying, start to exercise! Great post. Pure, simple, true.

    • GEOFFN Oct 5, 2010 @ 9:27

      Thanks, Tim.

  • Michael Suggs Oct 1, 2010 @ 20:45

    Geoff, what a great post. I’m 8 or 9 weeks out from abdominal surgery. Had to take 4 weeks off lifting nothing heavier than my baby girl. Obviously, I had to ease back into it after that. Been making some progress, and gettting my conditioning back, but what better way to get back in to the “swing” of things, than to follow this program for a month.
    So simple, yet so right

    • GEOFFN Oct 5, 2010 @ 9:29

      You bet Michael – just go slow after that surgery.

  • Michael Oct 6, 2010 @ 15:48

    Yup, simple and effective! I’ve started the Dan John 40 day program recently. Just wondering if doing 100 swings 5 days a week would be ok to practice instead of the 20-50 per day, 5 days a week that the program mentions?

    • GEOFFN Oct 6, 2010 @ 16:23

      Michael, I’d follow the program the way Dan’s written it. It works. Follow it.

      • Michael Oct 6, 2010 @ 16:39

        Will do. Thank you Geoff.

  • juan carlos garcia Oct 12, 2010 @ 0:05

    geoff hello .
    i did kb burn and love it
    I will Like to ask if instead of 100 swings in 15 min it coul be 100 snatchs.
    what is thes best kb excerscise for abs or belly flat?.

    • GEOFFN Oct 12, 2010 @ 0:18

      Stick with the Swings until Phase 3, Juan Carlos.

  • Larry Oct 25, 2010 @ 11:44

    Hi Geoff
    I have been getting your emails for some time, and have picked up a lot of really good training tips / techniques. I am a little confused right now however. I have been training with bells since June ’09. I had been mostly focusing on snatches via viking warrior (I am at 95,000), and c&p ladders with pullups. I have recently changed up my routine I try to follow a three day on one day off schedule but will also follow my body if tired or not. My routing looks like this – 1)Heavy sw/cl/tgu/sn – 2) sn viking warrior -3) c&p / pull up ladders -4) providence routine – 5) sn 15 min max quantity / rear lunge 15 min max quantity – 6)tabbata routing for 30 min sn/pushup/sq/row/sw/burp/sn/pushup/sn/burp/abs – 7) sn viking warrior – 8) 300 workout pull up/push up/box jump/abs/cl&pr/sq/pullups. 8 different days but a lot of the same exercises. sorry for the long / wordy message but seeking help.


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