Skip to content. | Skip to navigation

Navigation

Personal tools
You are here: Home / Blog / I'm taking my own kettlebell advice and going heavy

I'm taking my own kettlebell advice and going heavy

| filed under: , , , , , , , , , ,
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 way closer to a moose than a mouse.
I'm taking my own kettlebell advice and going heavy

My 24kg Kettlebell

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. 

KG Rep Time Date
24 10 10:41:00 AM 10/3/2021
24 20 11:24:00 AM 10/3/2021
24 20 11:50:00 AM 10/3/2021
24 20 1:27:00 PM 10/3/2021
24 24 3:03:00 PM 10/3/2021
24 24 4:15:00 PM 10/3/2021
24 30 5:19:00 PM 10/3/2021
24 30 6:40:00 PM 10/3/2021
178 Total Swings

 

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). 

Calories Time Avg HR Max HR Total Reps
18 01:57.2 106 135 30
18 01:47.2 109 128 30
14 01:24.4 109 129 24
13 01:30.7 104 117 24
14 01:35.7 104 117 20
17 01:42.0 106 119 20
4 00:52.6 84 116 20

 

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:

Stats

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. 

HR

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!

Update

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. 

Related content
Making myself swing heavier through light kettlebell deletion
Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty! by Don Fitch
Finally on my way with my kettlebell swing habit starting with a 12kg
Maybe you should be swinging a much heavier kettlebell
The two-handed kettlebell swing is the backbone of my fitness regime
Returning to 90-second kettlebell swings every 60-minutes
Don't swing your kettlebells without stretching your body
You can't beat an AmazonBasics cast iron kettlebell
I am going to add some calisthenics to the kettlebell swing mix
My love affair with the kettlebell
I'm swinging a kettlebell for 90-seconds every 60-minutes
Just swinging seems to be working because I am the only barrier to swinging my kettlebells
I'm a total swinger!
How heavy your kettlebell should be (heavier than you think)
I had been letting tech and logging get in the way of my kettlebell swings
Atlas Wristband2 review: fitness tracker for kettlebell swings
I just need to average 7,143 meters-per-day for 26-more-days
Exercises I am adding to my daily workouts in addition to daily two-handed kettlebell swings
Today I will be an indoor cat as temperatures in DC will top 100F
My fitness rocket has officially successfully launched
My first impressions of the new Mizuno Wave Sonic slow jogging shoes
Sedentary lifestyle injuries are infinitely worse than sports injuries
Out of the frying pan onto water
My best gym and workout towels are from NIcool Sports
Building muscle for rowing
Please never forget to stretch after all your workouts like I do
My personal keto diet mistake: overeating my calorie deficit
MAF Strength Training includes MAF Slow Weights
Slow steady extended exercise is actually a type of breathing therapy
Why I’ve been MIA on RNNR
My new year's resolutions
Atlas Shape Fitness Tracker Review
I have worked remotely since 1996
Some great books for slow jogging, slow running, and heart rate aerobic training
Add comment

You can add a comment by filling out the form below. Plain text formatting. Comments are moderated.