Swing, Row & Press your way to 500 REPS!!!

Swing, Row & Press your way to 500 REPS!!!

Good Morning Pedestal Family!

I'm currently on the road from Austin to Boston and only have access to my 16 kg kettlebell.

When working with limited time and limited equipment, I love going back to old school workouts like the Dan John 10,000 Swing Kettlebell Workout

Instead of performing 500 swings, I typically shoot for 300 swings, 100 rows, and 100 presses. Any combination of the three movements will work, it just depends on what you are looking to achieve. 

For my most recent workout I performed 10 rounds of the following:

A1) 30 Swings - I mix it up by changing my stances and going from traditional swings to single arm swings

Below is one of the best swings in the game from our friend Artemis! 


A2) 10 Rows - I typically alternate sides per round and will mix in iso holds and certain tempos to increase time under tension

A3) 10 Presses - They can be single arm presses or two handed kettlebell presses, whatever your heart desires

I always have a good drip going by the end of this and I never feel overly taxed. 

Thank you for checking us out and always #ditchyourshoes

Much love,


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