50 Kettlebell Swings a Day in May Fitness Challenge
I would love to say I created this devious challenge but I am borrowing the idea from Joe Daniels of the “Swing this Kettlebell and Strength” channel on YouTube. You can see the original video here, https://www.youtube.com/user/SwingThis1.
The two handed kettlebell swing has been called the most effective overall body exercise. Other people say it is the burpee but who wants to do burpees.
Technical Talk
The swing teaches you the hip hinge. What does this mean?
It means it will fix all the problems you have accumulated during years of sitting.
- Weak glutes
- Tight Hip flexors
- Sore lower back
- Tight upper back
- Stiff knees
- Tight hamstrings
Non-technical talk
50 swings a day will take 1-5 minutes to do.
That is 1,550 swings in a month.
What’s your problem?
- Need to shrink your butt?
- Need to build your butt?
- Need a stronger butt?
- Want to build iron core strength?
- Want to work on cardio?
- Want to drop fat?
Yes, this challenge will do all of these things. If you do 1,550 swings you will see and feel radical changes in your body.
The Rules
Not everybody is familiar with the swing. When you see the video, hopefully I make it look easy peasy. It isn’t. It takes a lot of reps to get a smooth swing. So be patient.
Rule 1: Perfect form required. If at any time you start feeling the swing in your lower back instead of your glutes, you have to stop. I want 50 perfect swings a day.
Rule 2: See Rule 1.
2 Levels to the Challenge
Advanced
Advanced participants will do 50 consecutive swings every day with as heavy a kettlebell as they have access to. This level is reserved for experienced people only. I will check credentials.:)
Everyone Else
You can break the 50 swings down into as many sets as needed. Push yourself as hard as you can without breaking form.
Some days you may need to take it easy and do more sets. The primary focus will be on completing 50 perfect reps as efficiently as possible.
Equipment
Women should start with a 15 pound kettlebell, men should start with a 25 pounder. If you are outside the U.S. feel free to do kilograms. This is not a rule or it would be in the rule section but it is a recommendation. You want a challenging weight but you also need a weight you can control.
Use common sense here. If you want to start lighter, do it. Light kettlebells are relatively cheap. My hope is as you get stronger, you move up.
If I don’t have a kettlebell, can I use a dumbbell? Yes.
Can I buy those pretty plastic kettlebells with sand in them? No. They suck and will rip your hands up.
If you need to get some bells, here are some I recommend on Amazon.
Hint: Each link has different weights. With kettlebells you pay per pound. As a reference these are all 15 pound bells.
Excited?
I am. I will be doing this with everyone. Get on my facebook page at https://www.facebook.com/mfactorfitness/ .
Post a picture of yourself, show off a little.Most people will ignore this challenge, a few will dive in. For those that dive in, you are going to see crazy changes.