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Ten exercises performed for 10 reps. The goal of the X10 Workout is superhuman performance. This is a program for the elite exerciser only. Do not attempt this work-out unless you have 18 consecutive months of hard training under your belt. Perform the workout two days per week. For example, Monday and Thursday. Follow the work-out for up to four weeks. Rest as needed between moves. After your body adjusts to the workout, try doing another round. Rest up to four minutes between rounds.


Kettlebell Full Swing

View Instructions


  • Kettlebells

Muscle Groups

  • Back
  • Hips & Buttocks
  • Legs


  • Explosive power in the hips
  • Upper and lower body coordination
  • Endurance
Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • Standing up straight, grasp the kettlebell firmly.
  • Swing the kettlebell back, between your legs and squat down.
  • Jump up explosively and use your hips to propel the kettlebell upward.
  • Use your arms to slow the kettlebell as it reaches the top.
  • Swing the kettlebell back down into the next repetition.


  • Keep your stomach and lower back tight.


  • Bad posture.