Here is our first challenge of 2023:
Come join the PDXstrength Kettle Bell Swing Challenge!
Starting January 23, 2023 and continuing until April 10, 2023 we will be holding a kettlebell swings challenge. The challenge is to get 100 consecutive/unbroken kettlebell swings at the most challenging/heaviest weight that you can SAFELY!
How To Participate
During any class or open gym where there is a coach present, let the coach know that you would like to attempt to get your 100 swings. The coach will count your reps and ensure that you’re doing the swings according to the standard (see details below). Once you’ve gotten 100 swings, coaches will let Mindy know and you will be added to the official “Swingers Club” roster – ideally if you are going to attempt this we would like to know in advance of your first attempt. We will have an exclusive shirt design available for pre-order too
You can make multiple attempts to join the club, with the final day for attempts being April 1, 2023. You can also try to increase your maximum weight throughout the challenge window.
Movement Standards
For this challenge, we will be using the Russian Kettlebell swing standard. The standard is as follows:
Arms must be straight during the upswing, arms can bend slightly during the downswing
Kettlebell must reach shoulder level during the apex of the swing: overhead/American-style swings are not allowed
Hips and knees must be fully extended at the apex of the swing
Bottom of kettlebell must pass between the athlete’s legs on the downswing
Double arm swings only.
Suggested Training
Week 1 (01/23/2023) – 3×10 swings, 3x per week
Week 2 (01/30/2023) – 3×20 swings, 3x per week
Week 3 (02/06/2023) – 3×30 swings, 3x per week
Week 4 (02/13/2023) – 4×25 swings, 3x per week
Week 5 (02/20/2023) – 4×30 swings, 3x per week
Week 6 (02/27/2023) – 3×40 swings, 2x per week
Week 7 (03/06/2023) – 3×50 swings, 2x per week
Week 8 (03/13/2023) – max reps, 1x per week
Week 9 (03/20/2023) – 3×50 swings, 2x per week
Week 10 (03/27/2023) – 3×50 swings, 3x per week
Week 11 (04/03/2023) – max reps, 2x per week
Week 12 (04/10/2023) – challenge!