Have you heard of the 100 kettlebell swings a day challenge? It was a popular exercise craze during the lockdown, and with good reason!
Kettlebells are certainly not new to the whole fitness space. It is a piece of great equipment to have at home for exercise as with just swings. You could get so much workout done. It will totally blow your mind.
BENEFITS OF DOING 100 KETTLEBELL SWINGS A DAY
A TOTAL BODY WORKOUT
This single exercise is loved by many because it works so many muscles in your body all at once.
Your quads, your core, your glutes, and your hamstrings are sure to benefit from kettlebell swings.
If done right, you could get away with doing just kettlebell swings as your single form of exercise to reap amazing benefits. Now imagine the results if you do 100 kettlebell swings a day!
HELP YOU BUILD MUSCLE
If you feel that you need to tone your body, then kettlebell swings are a great exercise. This is because kettlebell swings are categorized as strength training and, therefore, build muscle mass.
If you are consistent, use the right weights, incorporate it long-term, and allow your body sufficient resting time, you will no doubt start seeing the results in weeks or months.
While several factors determine how much muscle you can build, doing 100 kettlebell swings a day is a great place to start to get you back in tip-top shape.
GREAT FOR CARDIO
As you build your muscle doing your kettlebell swings, you also get in some cardio, which we all know is great for your heart health and overall health.
100 kettlebell swings a day is just the right amount to get aerobic exercise benefits by giving your heart and lungs a workout.
With kettlebell swings, the force required to keep swinging leads to an increased heart rate and therefore benefits your cardiovascular system.
This means that it greatly reduces your risk of heart disease, lowers your cholesterol and blood pressure, and keeps your feeling great!
HELP WITH DIABETES CONTROL
Proper exercise, such as kettlebell swings, can help you reduce the need for injectable insulin.
People with diabetes or prediabetes should take up some form of exercise, such as kettlebell swings, to increase insulin action. This keeps your blood sugar in check.
Furthermore, weight training builds muscle mass, as stated earlier, making it easier for your body to maintain its blood sugar. If you lose muscle mass, this action becomes impaired as your muscles take up the glucose when you exercise.
If you have diabetes, you can do kettlebell swings about twice a week. As with any preexisting condition, you need to check with your doctor so that they can guide you.
BURNS CALORIES AND FAT
If you decide to do kettlebell swings every day, then you are sure to benefit from becoming leaner as you burn fat, which is usually many people’s goal.
With 100 swings, the average person can lose about 400 calories in just 20 minutes.
Additionally, as you build muscle mass, you get leaner, and by engaging your core, you can burn belly fat.
Kettlebell swings for fat loss are, therefore, a great idea. And if you want faster results, incorporating a healthier diet is sure to go a long way.
REDUCES BACK PAIN
According to this study, kettlebell swings can considerably reduce back pain by reversing the lower back discs’ strain.
The swinging movement and the kettlebell weight help stretch out your back, relax it, and help it regain health.
RESTORES YOUR POSTURE
When you are used to slouching over your phone or computer day in day out, like most people are, it interferes with your posture.
This is called anterior dominance, which affects your ability to function optimally since your anterior muscles have been shortened.
100 kettlebell swings a day will help you correct this if done right.
This is because the action of doing a kettlebell swing involves you leaning in the way your natural posture should be.
That is, your back needs to be straight, and you need to engage your core. You also use your hips instead of slouching your back.
IMPROVES YOUR BALANCE
Besides improving your posture, kettlebell swings are great for improving your balance.
This is because as you swing the kettlebell, the shift forces your body to keep adjusting to the change in positions.
As a result, you end up training your balance.
A 2020 study on kettlebell training for female ballet dancers showed that this particular exercise is beneficial for improving balance compared to classical training.
ENHANCES YOUR FLEXIBILITY
Each time you engage your glute as you swing a kettlebell and stand tall, it relaxes your opposing hip flexor.
The repeated motion unlocks tight hips, which usually interferes with your hip mobility.
If you are especially used to sitting down for hours, this exercise will do wonders for your flexibility.
BUILDS YOUR ENDURANCE
Given the benefits mentioned earlier, your stamina or endurance is sure to get a boost.
This is because 100 kettlebell swings a day to help you improve your heart function, build your muscles, and improve your lungs’ efficiency.
Your body is trained to take on even more intense exercises for a longer period of time from just this practice.
IMPROVES YOUR ATHLETICISM
The movement of your kettlebell swings and all the muscles targeted mimic movements that one makes when running, jumping, or lifting.
This means that you strengthen your power area, making it one of the best exercises for improving your athleticism.
BUILDS A HEALTHY AND SUSTAINABLE HABIT
Time and again, the kettlebell swing has been referred to as the magic exercise for working out the whole body.
Considering all the benefits listed above, 100 kettlebell swings a day for several days a week help you build a great habit.
100 swings are not too many to be unachievable and not too few to make zero impact. If anything, you get a sense of accomplishment daily.
Therefore, you benefit from having a healthy habit that you can sustain for years and years.
HOW HEAVY SHOULD MY KETTLEBELL BE?
If you are geared to start your kettlebell swings routine, you need to pick the right weight. This mostly depends on your fitness level.
If you have never tried kettlebell swings before, I would suggest going with much a lighter weight than you think you can handle.
This is just a cautionary measure as you take time to figure out which weight works for you.
For women, start with a 12 to 16-pound (5.4 Kg to 7.2Kg) kettlebell as you scale up to a weight you can handle comfortably. Men start with no more than 25 pounds (11.3Kg) to 35 pounds(15.8Kg).
Note that anything lower than 10 pounds will probably not yield results.
HOW TO DO A PROPER KETTLEBELL
When it comes to exercise, everything must be done in the right way. Otherwise, you risk doing more harm than good, for instance, causing yourself injury.
It is the same with kettlebell exercises, including kettlebell swings, kettlebell lunges, high pulls, and slingshot, among many other variations.
If you are going to commit to 100 kettlebell swings a day, you might as well make sure that you are doing it correctly.
Kettlebell swings work to condition the body from head to toe, and for starters, you must engage the right muscles as you do them.
There is so much more to your swings than just hauling the kettlebell over your head.
Here’s how to do kettlebell swings:
Stand with your feet hip-width apart or slightly wider than your shoulder width as you hold the kettlebell with both hands between your feet.
With a loose grip, swing the kettlebell from between the quads up to your chin level.
Make sure to keep your shoulders retracted and not rounded and keep your arms straight. This is important to prevent any injuries.
At its topmost position, the kettlebell should be straight above your head. Pause then as you propel it downwards, keep the glutes tightly squeezed.
Ensure you hinge at the hips as you bend your knees as it swings under your hips again and repeat the process.
To finish, allow the kettlebell to swing forward without extending the hips and knees. Allow it to lose momentum and lay it back on the floor.
If you feel like challenging yourself, you can do the swings alternating your hands. This helps you engage your core even further and stabilize yourself, improving your balance.
Overall, kettlebell swings are undoubtedly a great exercise, especially because they work your whole body, and then some. However, you need to be patient with your results as bodies react differently to exercises.[related_posts_by_tax posts_per_page="4"]