Done right, the humble kettlebell swing becomes a full-body workout. It strengthens the posterior chain (muscles along the back of the body) and quickly raises your heart rate as well as targets your legs, arms and core. This is a high-intensity, low-impact move, but what does doing 100 times a day do to your body?
I wanted to know more, so I started with a kettlebell. Will doing 100 kettlebell swings a day for two weeks improve my posture and strengthen my back muscles? I’m used to weird workout challenges—read what happened I did 50 hamstring curls a day for a week here or 100 dead bugs a day for a weekThat said, kettlebell swings aren’t often part of my strength training routine, so 100 a day was definitely a test. Read on to find out what happened.
Before you start, remember that doing 100 reps is exhausting and it’s not recommended to target the same muscle groups every day. When restarting, we recommend checking your form with a personal trainer before adding reps or weights to your exercise.
how to do kettlebell swing
The first thing to remember before doing a kettlebell swing is that the swinging portion of the movement comes from your legs, not your arms.
1. To perform a kettlebell swing, start by standing on an exercise mat ( best yoga mat Doubles as an exercise mat if you need suggestions) Place your feet shoulder-width apart and a kettlebell in front of you.
2. Bend your knees and grab the kettlebell with both hands.
3. Tighten your core and swing the kettlebell back between your legs. Then, as you swing upward, tighten your glutes and abs and keep your arms extended as the kettlebell rises.
4. With your arms extended, aim to raise the kettlebell to chest height. Tighten your glutes and snap your hips at the top of the movement.
5. Bring the kettlebell back up naturally and swing it again between your legs for the next rep.
Of course, you can also do kettlebell swings with dumbbells. Support the weight on the plate, not the handle.
Remember, the movement in the kettlebell swing comes from your hips. You are not lifting weights with your arms. Think of your hips as the hinge of your movement. The lower body remains glued to the ground, the weight is returned to the heels, and the torso moves forward and backward to swing the weight. This is not a squat or lift.
Be careful not to bend your knees too much during this movement (again, this is not a squat). Avoid this.
read more about how to do kettlebell swingand variations to try here.
100 Kettlebell Swings a Day for 14 Days — Here’s What I Learned
Wanting to master the move, I grabbed a kettlebell and started swinging. Here’s what I learned.
This move moved my whole body
I didn’t expect this move to feel as intense as it did to me. I was able to feel
When I did 100 reps a day, I tended to repeat myself in a rush to get it all the way through, but moving too fast on the kettlebell swing puts too much focus on my upper body for what should be done from my legs. .
It was hard to swing 100 times a day
Not only did I feel this exercise in my glutes and abs, but after a few days of doing 100 reps, I could really feel my lower back moving. I videotaped the form and sent it to a personal trainer friend. Just jump. Over the next few days, the challenge he divided his 25 repetitions into four sets, and with kettlebells by his desk, he did 25 repetitions at various points throughout the day.
As a reminder, to prevent lower back pain during the kettlebell swing, consider working your core during the exercise. To do this, think of sucking your navel into your spine or squeezing your stomach in as if you were being punched.Click here for details Getting to Your Core and Why It Matters.
i got some blisters
Doing kettlebell swings is said to help build grip strength. After starting the challenge he started getting blisters on his hands from kettlebells around day 5 or his 6. This is a sign that I’m not lifting weights half as often, but it’s still amazing.
I found it easier to activate my glutes with running
The day I sneaked in a kettlebell swing before heading out for a run, I definitely felt my glutes activate as I ticked off the miles. I’ve noticed that doing a kettlebell swing before you walk out the door helps stimulate your glutes while you’re running.1 study (opens in new tab)A study published in the Journal of Strength and Conditioning Research found that six weeks of kettlebell training improved explosive strength by nearly 20%.
I gained confidence in my actions
By the end of the two-week challenge, I was able to do one-arm kettlebell swings for several days. These help increase the demands on the stabilizer muscles, no doubt the shoulders are working harder.
I will definitely add them to my future strength training
Doing 100 kettlebell swings was one of the most boring challenges ever. Still, despite the pain in my back and the blisters on my palms, I could feel the positive effects on my body. I felt like I was able to run.
I will definitely continue my kettlebell training routine, but I’m looking forward to not having to do 100 swings tomorrow morning.
Looking for more inspiration?Read what happened when this fitness writer went Do Kettlebell Snatches 100 times a day for a weekfurther check this 15 minute kettlebell ab workout..
