CFF Fitness 12kg Kettlebell

Finally on my way with my kettlebell swing habit starting with a 12kg

I have been saying that I am going to swing a kettlebell for 90-seconds every 60-minutes. Well, I actually started in earnest today but with a 12kg kettlebell instead of my 24kg bell, and every 30-minutes instead of every 60, as per the advice of Don Fitch in Get Fit, Get Fierce with Kettlebell Swings.

I have been tracking my swings using my Atlas Wristband2 watch, and it’s so awesome because it allows me to not only individual swings but it also automagically senses what of the trained and programmed exercises I have programmed or downloaded into the watch and logs them for me. So, I run it using the Freestyle mode and it does all the heavy lifting,

Here’s how I have done so far today. I know how light the bell is but I just want my body to get used to the load before I made a big jump.

I might pick up an intermediary bell (a 16kg and 20kg bell–I gave mine away to friends) but I might just suck it up and go straight to my Big Boy 24kg cast iron kettlebell I bought from Kettlebells USA. Always remember, your kettlebell should probably be a lot heavier than you think.

atlas wristband2 atlas wearables
My sweet and beloved Atlas Wristband2

That said, I don’t expect to do kettlebell swings every half hour, though I do have my Jeff Galloway edition GYMBOSS set up for it.

Gymboss Minimax Interval Timer
This is how it should be set up (I use the extra 10 seconds to get myself into position)

Depending on how I feel tomorrow, I will do an entire week of 12kg swings, around 50-60 of them in a go, in 90-seconds, and hopefully 8-10 times in a day. Next week, starting next Saturday, I will move up to the 24kg bells.

Kettlebells USA 24 kg - 53 lb Metrixx® Elite Precision E-Coat Kettlebell
One of my 24kg bells

I just want to make sure I can swing them for the entire 90-seconds in a row, for 50-60 swings in those allocated 1:30, and that I can do that 8-15-times over the course of the day, every day.


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