I DID 50 KETTLEBELL SWINGS A DAY for one week | How To KB swing, KB Training Science Explained

Full Kettlebell Swing tutorial (*updated 2022):

KETTLEBELL BASICS: Six weeks of 15 minute workouts that you can do anywhere!
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Hello fellow movement lovers! Today we're back at it with another fitness challenge and we're tackling the kettlebell swing. This particular challenge involved 50 kettlebell swings a day for one week. In this video, I break down the proper form for the kettlebell swing, and go into the science behind kettlebell training.

Time stamps:
0:00 Introduction + layout of the challenge
1:37 Kettlebell swings challenge
2:26 Takeaways from the week
3:35 How to: kettlebell swing (technique + cues)
5:11 The science behind kettlebell training + its benefits
14:01 Kettlebell shirts + outro

If you'd like to dive deeper into the benefits of kettlebell training, check out these articles below:

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[ZeusMegabeard]

As a veteran girevik of some 15 years or so, allow me to critique the swing execution in the early part of the video. You should be putting more force into the thrust and letting your arms go limp so that they end up straight out in front of you; you shouldn't be bending you elbows at all as that tells me either the bell is too light and/or you're not putting enough force into it.

Once you've got the technique down pat, you can start doing "overspeed eccentrics" which basically doubles your work output. All you do is forcefully throw they kb down and between your legs as opposed to letting gravity do the work.

I've just completed 6x50 swings on a 24kg kb, commencing each set on the 3 minute mark so 50 at 00:00, 03:00, 06:00, 09:00, 12:00 and 15:00. Followed that with 10x10 explosive press-ups EMOM and sets of 10 single arm curls on a 16kg kb as active rest.

Great workout all done in 25 minutes or so :D

[arcs]

Posting the weight used in the bell is a point that will help beginners like me

[AndyRoss-zt]

Think of Kettlebells as the almost "do all" compound exercise which will harden and fortify your posterior, legs, back and core making your other compound movements such as push ups, squats and pulls ups that much better. Along with the squat and pull up there is truly no other exercise that can accomplish so much.

[lindylou]

That is NOT the correct way to do a kettlebell swing! You will do yourself an injury (and so will others) if you continue to do swings like this.

[JordanG-ik]

I'm following along. Great exercise to break a sweat!

[cristenhobbs]

Started your challenge today! Thank you!

[blinkspacestudio]

Did 100 kb swings for the 1st time yesterday and I didn't think it was that hard however my muscles actually hurt lol

[NightStars]

I have seen so many kettlebell exercise programs in Youtube, so many of the "tricks" are too hard for me to do. I was going to just give up on this. Instead of that, I would just do the swings. I got the adjustable kettlebell (8lbs to 40lbs), if I do the "lighter" one, like 20, 25lbs, I can do the 50 swings all at one. If I do the "heavy" one, 35, 40lbs, I would have to breaking up in 2 or 3 sets. I think I would just have to do that, for now.

[shantanusapru]

Poor form in your Day 1-7 swing demos. You're using your elbows too much to swing it up. In the long run this may hurt your elbow joint. Perhaps need to hinge a bit more. A more qualified instructor can help better.

[anneb]

Never seen a swing like that before. Shouldn't the arms go up but stay near body? As if you are holding a sheet of paper under your armpits. Maybe this is a new way of doing it?

[philg]

ok I am doing 100 to 150 kettle bell swings to lose weight and build muscle in my legs and slim my waste. My results after 18 days has been butt muscles sore, legs sore and weight doesn't change. I do feel more strength in my arms but I also have been doing 50 reps of 13 lb curls like 4 sets. Should I do more to lose weight this winter? when spring comes I want to run more lose weight and look good in summer. I will say my back feels betters. Also are there different kettle bell work outs like twists?

[jeffsparky]

you showed workout highlights
do you have that workout on here with breathing during after that workout?

[jeffsparky]

can you show how to calm heavy breathing down after intense cardio workout?

[brucetempleton]

Very inspirational video. Do bees have knees? Just wondering. Thanks.

[jackjustice]

I wish you would have done them for a month to see what kind of results you could have gotten

[marlow]

You’re only bending/swinging your arms from the elbow. You should (especially as a fitness “influencer”) check your form with some of your compadres.

[Snowfox]

I do 10x10 kettlebell swings (10 kgs) everyday

[idavidb]

You need better form. How your head high. You dip it and that strains the neck over time.

[danieldee]

Intro was way too long - the video starts at around 3 mins

[delwynordish]

Terrible form. I hope people watching this will go and look at other tutorials that show the proper way to do swings