Why I Took On the 10,000 Swing Challenge

I needed something to anchor my focus for November. Training with the Irish Yank (Daniel McKenna) via his app has been an absolute game-changer for me over the past year—it’s my sacred switch-off time to put my head down and get the work done. As a coach, the last thing I want to do is follow my own programme or listen to myself in my online classes. I hear enough of my own voice as it is (lol). Daniel’s coaching style and programme follows the same believes I have; therefore it was the perfect choice for me… and the craics always good too which helps. 

I’m a huge fan of Dan John and his Q&A podcast. Nearly every episode includes a mention of his famous 10,000 swing challenge, and it had been sitting in the back of my mind for ages. The concept is simple: 10,000 swings spread over 20 days, which boils down to 500 swings per day. As someone who absolutely loves kettlebells and completed my StrongFirst certification back in 2012, I’m not sure why I hadn’t given it a go before. But this felt like the perfect time to shake things up.

So, on November 4th, I dove in. For women, the guideline is to use a 16kg bell, but for me, that was far too light—so I went with a 20kg. The first two days were, hands down, the toughest. It took me about 35 minutes to get through the 500 swings, and my grip was the limiting factor every single time. It was a humbling reminder of how long it had been since I tackled such high volume.

The challenge was made easier by my one-to-one coaching clients too. I broke the swings up to allow them all to help me with 100 in each of their sessions. Now, whether or not this was the right thing to do to meet 'challenge standards'.. as I assume I should have done all 500 in one go. It encouraged my clients to get involved and they even started doing their own mini challenges outside of their sessions. 

The good news? My lower back and glutes held up great, as long as I stayed on top of my mobility. Here’s the thing: if you feel strain in your lower back during swings, you’re probably not doing them right. Swings themselves don’t hurt backs—bad swings do.

By the end of the challenge, I noticed a definite improvement in my work capacity. It’ll be interesting to see how this carries over into all the other delightful fun I like to put myself through.

This challenge also reinforced one of my core beliefs: if you don’t push your limits, you’ll never know what you’re truly capable of. Comfort zones have their place, sure, but the real growth, progress, and magic happen when you step beyond them. Get comfortable being uncomfortable—that’s where the good stuff lives. At the end of the day, hard work and effort win every time in my book.

So, if you’re looking for something different and love a good challenge, maybe give this a go. That said, if you’re not solid on your hinge mechanics or kettlebell swing form, park this idea for now. Nail the basics first—there’s no shortcut to good form!