If you don’t have much time, but you still want to have a workout that works your body in a whole new way, then you should consider kettlebell swings. Last week, I accepted a simple-sounding challenge – to do 100 kettlebell swings a day for 7 days straight. No excuses, no half-measures.
My body was all over it, even in places I had never suspected. (And I don’t mean my biceps, do I?).
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Why I Went for Kettlebell Swings
Would you agree that more or less all of us ignore kettlebells in the gym? We settle for squats, deadlifts, or treadmills. However, the kettlebell swing allows us to mix strength and cardiovascular exercise in one action.
Those moves that you use will stimulate your glutes, hamstrings, core, back, shoulders, and even your grip. The move is explosive. It’s rhythmic. When executed properly, it’s substantially more demanding than it seems.
So, I picked up a 20-pound kettlebell to make sure my form is right, and I set the timer. The purpose was clear, 100 swings a day, with 4 sets of 25.
Day One: Finding My Form (and My Breath)
Day one was a little embarrassing. Because my intention was not to fling the bell, I wanted to make sure I nailed the hip hinge technique and did not use the squat or the arms to lift.
Every set I was huffing and puffing as if I just ran up the steepest hill. I was breathing heavily, my hand was aching, and I was under the impression that I had just completed a high-intensity workout in less than 10 minutes.
Spoiler: I wasn’t off track.
Midweek Muscles: Glutes, Core, and Surprise Gains
At the end of the week, my back was not only talking but also singing. I not only felt my glutes firmer but also my hamstrings worked more powerfully, and, to my surprise, my lower back was not painful but supportive. Such was the change that I could notice the condition of my core was indeed akin to my wish.
The chalk was of immense help as the blisters on my hands were improved (chalk helped), and the good news was that my running form has changed a lot. By activating glutes in my swings, I really got my running stride so much more smoother and powerful.
Who would have thought that kettlebell swings will have the power of fixing your posture?
One-Arm Swings and Shoulder Burn
In the last days of the week, I took it a step further. I did some research and started using one-arm swings since the other swings were already familiar to me by this time. Obviously, apart from being less efficient, with the benefit of a single arm swing more balance, control, and, of course, core stability, I was able to set the side muscles i.e. oblique and the muscles of the shoulder on fire.
It was very challenging, yes but at the same time, this exercise was very rewarding in a way that it was a new engaging yet complicated routine that the body and mind benefitted from.
Did I Get Leaner? Not Exactly.
To my surprise, I still had some extra meat to lose after a week of the test. I saw no difference in the numbers of the pants I used to wear. But deep inside, I had a feeling of a changed person — a stronger, more athletic, and a person more in harmony with his or her self. My waist was more firmly set up, the shoulders seemed broader, and I raised my legs higher.
It couldn’t fight against my fat, even though it did. Yet, this challenge worked as a spark that triggered fitness interest.
Would I Recommend This Challenge?
Yes, I would recommend this challenge, but only after you become sure that you are well prepared to meet its demands.
It is best even, to begin with, small sets, e.g., if you find 100 swings too much, start with 25 or 50 swings and scale-up slowly. The lunges could be your day and night if you prefer making some part of your day to the one of the other day, preferably the morning and the evening. And most importantly, don’t repeat a mistake already known, which is to compromise your form with the number of repetitions. With a proper hip hinge, the kettlebell swing becomes a lethal and safe weapon to use.
By the way, you still need to spare time for relaxation as fatigue also disappears away, and the muscles recover and grow further when you are out of the workout.
The Hidden Power of Swings
It seems that kettlebell swings are an exercise that is hiding in plain sight but has tremendous potential. They’re easy on the joints, effective, and suitable for people of all training levels.
With one move, the possibilities are as follows:
- Burn calories
- Build strength
- Improve cardio
- Enhance balance and coordination
Also, let’s be honest — the motivation that you gather while going the entire distance of 100 swings in a day? There, that’s just an extra benefit on its own.
In case you need something quite strong to insert into your training — something that is easy, tiring, and whose output you can never exhaust — then you should try kettlebell swings. Have it in mind, however. You will definitely notice the change in your body (and a little more in your glutes).
