I discovered last week that I could reduce lower back pain by doubling my previous stretching activities and eliminate it entirely by tripling my previous routine. That sounds better than telling you that my back hurts if I stretch my legs just 2 minutes per day, but there is no pain if I stretch 6 minutes. Actually, 2 minutes of stretching per day was fine at 100 or 200 swings per day, but 300 swings per day demands more.

I am following the same basic workout as before with two modifications. I am completing 100 swings in four sets: 1 x 10, 1 x 15, 1 x 25, and 1 x 50 with a modest number of additional exercises after sets. And I am doing incline pushups inside my house on the staircase as one set of 25.

After the first 10 swings, I am doing one chin-up. After the next 15 swings, I am doing one pull-up. After the next 25 swings, I am doing two chin-ups. After the next 50 swings, I am doing one pull-up.

After the next three sets of swings, I am doing a left and right set of clean and presses. I am resting after the next set of 50 and then doing a set of seven goblet squats after the next three sets of swings.

My hands are doing fine with 300 swings per day, but I am feeling some stress in my shoulders. Doing three clean and press on each side per day doesn’t seem like it should cause trouble, but it may be a combination of the presses and the swings.

Two-handed swings
16 kg kettlebell – 15 x 20 = 300 reps, 10,500 pounds

Clean and Press
16 kg kettlebell – 3 x 2 = 6 reps, 210 pounds

Goblet squats
16 kg kettlebell – 3 x 7 = 21 reps, 735 pounds

Total: 11,445 pounds

Completing 100 swings in four sets instead of five as I was has cut about 1 minute off my time so that workouts are requiring about 20 minutes now. I believe I would be physically able to shift to 400 swings per day next week, but another 100 swings might bump my workout time to 30 minutes. That may be more difficult than the physical exertion.