TikTok isn’t exactly known for its sensible trends (see: ‘oatzempic‘ and the hot pickle challenge), but every now and then, it gets one surprisingly right. Currently, creators are taking part in the ‘100 kettlebell challenge’ — which pretty much does what it says on the tin: every day you complete 100 kettlebell swings. Simple right?
The challenge is actually surprisingly brutal, and delivers a true test of high volume muscular endurance. It will improve your cardiovascular fitness, power development and also has the potential to increase muscle mass. Not to mention forging the mental fortitude required to stay the course and commit to 30 days.
What is the 100 Kettlebell Challenge?
To take part in the challenge, you complete 100 reps of kettlebell swings. That’s it. You can split the reps up how you please, with some doing 50 reps in the morning, and 50 reps in the evening. Some do 10 sets of 10 reps in one session and some go for the full 100 reps, no rest. It doesn’t matter how you split it, the aim of the challenge is to just get it done.
What is the 10,000 Kettlebell Swing Challenge?
Popularised by strength and conditioning coach Dan John, the 10,000 kettlebell swing challenge is a more extreme version of the current trend, which dates back over 10 years. The aim is to complete 500 swings for 20 days, with the reps split up to suit your abilities. This plan also included performing other lifts on top of the swings for a more well rounded workout regiment, and some choose to simply throw the swings in on top of their regular training schedule. Many taking part in the challenge saw a range of benefits, from improved fitness, to enhanced fat loss effects when completed alongside a calorie controlled diet.
What Are the Downsides Kettlebell Swing Challenges?
Realistically, because the workouts are short, it may be possible to do the challenge every day without seeing any negative effects due to lack of recovery. Any ill effects could be down to poor technique and incorrect weight choice, so as long as you pay attention to form, and pick a weight suitable for your abilities, the challenge should be fine for anyone without existing injuries.
How to Do the Kettlebell Swing
Now with the challenge going viral, it’s important to nail the technique. To do Russian kettlebell swings:
- Start with the feet a little wider than the hips and with the kettlebell a foot distance in front of you.
- Hinge the hips back behind your heels. Keep the head in line and reach forward to the kettlebell handle. Your torso should be slightly lifted above your hips.
- Shrug the shoulders away from your ears to initiate the movement and pull the kettlebell powerfully between your legs.
- Snap the hips forward explosively to drive the kettlebell up to eye line.
- Have a loose grip, let the momentum do the work.
- Trace the arc shape in reverse, back between the legs.
- Snap the hips and repeat until you finish the set. When you finish, reverse the kettlebell to the floor a foot in front of you
Remember, the kettlebell swing is a hinge movement, not a squat. For a full break down of the technique, along with regressions, you can check out our guide here:
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.