“What About Doing Only Kettlebell Swings For Fat Loss”…?

“What About Doing Only Kettlebell Swings For Fat Loss”…? 

Have you ever had that thought or something similar?

Just do ONLY Swings (or Snatches or Clean + Jerks) for fat loss without having to worry about diet or nutrition?

If so, you’re not alone.

There’s a thread over on the StrongFirst forum about this very thing.

The OP was asking if it was possible to do “ONLY Swings for fat loss.” 

A bunch of people chimed in and said, “NO.”

“DIET” was the only way to strip off body fat. 

While diet / nutrition / eating less of the wrong things / more of the right things is important… 

The little known fact is that there IS an Urban Legend that if you do “enough” Swings you can strip off body fat, without dieting.

Which is part of the allure of KB training, based upon my observation after being in the “kettlebell space” for the last 20+ years.

And another little known fact (which you may or may not know) is that back in the early days of the Kettlebell Renaissance, the KB was touted as a “hand held gym for Xtreme All Round Fitness”… From one of the original ads:

“Watch in amazement as high-rep kettlebells let you hack the fat off your meat — without the dishonor of aerobics and dieting”

Which brings up some questions…

How “high rep” is high rep? 10? 15? 20? More?

And is that “high rep” sets? 

Or “high rep” workouts?

One of the time-tested set*rep schemes for conditioning is 10 sets of 10 reps – 100 reps per workout.

But is it enough for dumping body fat?

I guess it depends on:

[a]  Who you talk to

[b]  What kind of “shape” the person is in who’s using it

[c]  What size KB is / KBs are being used

[d]  How good/bad your recovery abilities are

[e]  How many times a week you’re training

I’ve found that fat loss from KB ballistics comes down to this equation:

[Work Outside Comfort Zone] * [Just Enough Recovery Between Sets] * [Long Enough Duration] = FAT LOSS

[Work Outside Comfort Zone] = Higher reps/slightly lighterKBs, lower reps/heavier KBs, move faster, different ballistics

[Just Enough Recovery Between Sets] = Enough to keep power high, but still keep your heart rate elevated, usually no less than 1:2 Work-to-Rest ratio (1:1 for Super Humans)

[Long Enough Duration] = Per the Individual. 10 to 30 minutes. Usually 3x week.

How do you apply this yourself?

Well that’s what you have a training log for.

Look at where you’re comfortable and start making yourself uncomfortable.

If you don’t have the time and wherewithal to build your own “Swing Only” or “Ballistics Only” Diet-Free KB program, I can suggest two for you:

[1] SWING HARD! – Is 10 different Power-Endurance Swing [ONLY] Programs.

Andrew reports:

“In just 5 and half weeks my waistline flattened really noticeably without any major dietary changes. Shirts and jeans fit better, and other people have remarked on the improvement. This is definitely the best fat loss response I’ve had to any program, including distance running.”

Check it out here.

[2]  Kettlebell HARD! – 20+ Different Programs Using Complexes & Chains

… For people who need variety and/or would rather put a bullet in their heads than do “only” Swings.

Mike used the “You Don’t Know Squat 2.0” program and lopped off 2 inches from his waist in only 6 weeks. Look –

Plus, Mike’s 55.

So age is no longer an excuse. 😉

Check it out here.

So *can* you dump body fat from ONLY doing Swings or other KB ballistics without the “dishonor of dieting or aerobics?”


You just have to test it for yourself and see.

I’ll leave the links to the videos mentioned in this video in the links below.

👉 ‘SWING HARD!’ – https://salutis.kartra.com/page/SWING-HARD-2

👉 Kettlebell HARD! – https://cart.chasingstrength.com/hard3b

Stay Strong,

Geoff Neupert

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