Another month, another viral TikTok fitness challenge. The latest one? Doing 100 kettlebell swings a day for 30 days. Proponents say that this routine can make you “leaner, stronger, and faster,” in the words of one fan, but as we know from previous social media fitness trends (looking at you, 75 Hard), online fitness advice isn’t always up to snuff.
Kettlebell swings, to be clear, are 100% legit—they’re a staple lower-body exercise for good reason. “Kettlebells are one of the best tools for both mobility and strength, so you get a double whammy [of workout benefits],” Maggi Gao, CPT, a certified kettlebell instructor and fitness coach based in New York City, tells SELF. The kettlebell swing works the muscles on the back of your body (referred to as the posterior chain), particularly your glutes and hamstrings, which makes it an especially great exercise for anyone who spends most of their day sitting. The motion of the swing also trains hip mobility and lumbar (back) stability, which means that when you’re doing it properly, this exercise will strengthen your back in a safe way—no bending, flexing, or twisting required. As an explosive movement, it also helps train power and gives you a good cardio workout. And finally, it’s a great lower-body exercise to do if you have knee pain. Unlike lunges and squats, which involve a lot of bending and straightening of the knees, the movement in the kettlebell swing comes from your hips.
But…should you do 100 of ’em? Long story short: It depends on your level of experience, Gao says. If you’re familiar with kettlebells—say, you frequently include them in your workouts and feel like you’ve got the form down pat—doing 100 swings a day isn’t a half-bad idea, she says. In fact, it’s even something she recommends to clients, particularly those with packed schedules: “It’s great for increasing endurance and strength, especially if you just want to get a little bit of movement in every day, because it’s not going to take up a lot of time,” Gao says. “You get really good bang for your buck.”
For people simply scrolling through TikTok, seeing the challenge, and thinking it would be a great way to add new movement into their day? Well, that’s another story. If you aren’t already working with kettlebells, doing 100 swings a day is inadvisable, according to Gao. “It’s like starting to run five miles every day when you haven’t done any running before,” she says. For one, you’ll be setting yourself up for burnout. When it comes to any kind of workout, going from zero to one hundred (literally, in this case) is not sustainable.
What’s more, it can also be dangerous, according to Gao—it’s putting a ton of new strain on your body and potentially setting you up for injury. That’s because a kettlebell swing is a pretty advanced movement, and if you start cranking out reps before you get the form down, you could hurt your lower back and neck, or strain your shoulders.
Take a look at our comprehensive guide to the best and most popular information ebooks and products available today on Detoxing, Colon Cleansing, Weight Loss and Dating and Romance. They are all in one spot, easy to find and compere to make a quick selection for the product that best fits your needs or wants.
So browse through a category and make your preferred selection and come back here to read more choice articles and get a few more helpful tips on ways to help your enhancement.
As an Amazon Associate I earn from qualifying purchases. “saubiosaubiosuccess.com is a participant in third party affiliate and advertising programs; The Amazon Services LLC Associates Program, Awin network, and other affiliate advertising programs are designed to provide a means for sites to earn advertising fees and commissions by advertising and linking to products on other sites and on Amazon.com. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates.”
We use anonymous cookies and various 3rd-party services to optimise and to offer you a better, more personalised, browsing experience with advanced accessibility enhancements.
Dismiss
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
.jpg "How to Do the Kettlebell Windmill to Light Up Your Abs and Shoulders")
.jpg "29 Best Fitness Gifts in 2024")
.jpg "7 Little Things Personal Trainers Wish You’d Stop Doing in Your Workouts")
