30-day kettlebell swing challenge

Here is an easy challenge to set up, requiring little time and minimal equipment, which can turn out to be remarkably effective thanks to the famous kettlebell swing movement. Grab your kettlebells!

Instructions for the “30-day kettlebell swing” challenge”

The principle is to add ten repetitions per day for 30 days, starting with 50 repetitions (to be done all at once or in several batches) on the 1st day. Thus, 340 repetitions will be performed on the 30th and final day of the challenge. You can do sets of 10, 20 repetitions or more, with a rest period between each, until you have completed the required number of swings for the day.

The movement: the kettlebell swing

Hold your kettlebell with a double-overhand grip. Swing the kettlebell from the bottom upwards, up to shoulder height.

The kettlebell swing variations

There are other variations of the swing that you can implement:

The American swing: Perform the classic swing, but swing the kettlebell overhead.

The one-arm swing: It is a variation of traditional swing. It uses only one arm at a time, alternately.

The skiers' swing: it involves performing the traditional swing but with two kettlebells, one in each hand.

The squat with a swing: crouching start the swing is performed by standing up. Thus the swinging movement is combined with a squat.

Before you start your kettlebell swings

– Warm up thoroughly, particularly around the pelvic girdle and shoulders.
– Remember to keep the movement fluid and smooth.
– Do not start with too heavy a weight and focus on mastering the technique of the movement. If you think you need to opt for a heavier kettlebell once you are familiar with the exercise, we recommend buying a adjustable kettlebell, ranging from 2 kg to 18 kg.

A 16 kg kettlebell available at Decathlon

Which muscles are used in the kettlebell swing

It is a quick and comprehensive workout that engages both the muscles and the cardiovascular system. It works several muscle groups in a single movement, notably those of the posterior chain, such as the hamstrings and glutes, the abdominals, and also the upper body, particularly the chest and shoulder muscles, which are engaged to stabilise and control the kettlebell. It is also an exercise that requires little equipment and takes up very little space.

Does kettlebell training help you lose weight?

This exercise increases the heart rate while simultaneously working several muscle chains, and as a result, it promotes calorie burning.

According to Pat Flynn, fitness author of *Paleo Workouts For Dummies*, kettlebell swing training can burn 15 to 21 calories per minute, or a maximum of 1,212 calories per hour. Therefore, if it takes you five minutes to complete 50 swings at a rate of 10 swings per minute, you’ll burn around 100 calories during that time. To reach the figure of 1,212 calories burnt per hour, says Flynn, you’ll need to perform 250 to 300 swings using a kettlebell weighing between 10 and 18 kilos.

My opinion is that the kettlebell swing is a good exercise for weight loss, especially for those who don't want to just do cardio when they go to the gym. A kettlebell session could look like this:

Of course, to lose weight you also need to eat properly. You can follow David Goggins's diet or let yourselves be inspired by our « 8 inspiring quotes for eating better« .