Amazing Benefits of Doing 100 Kettlebell Swings a Day

15 Amazing Benefits of Doing 100 Kettlebell Swings a Day

The kettlebell swing is an exercise that has enjoyed a surge in popularity lately. In fact, during the 2020 lockdowns, there were a lot of 100 kettlebell swings per day challenges going on in homes all over the world. Doing one hundred kettlebell swings each day is still a great way to get in shape. In this article, I’ll lay out fifteen amazing benefits of taking on this 30-day challenge.

How to Do the Kettlebell Swing

1. Stand with your feet shoulder-distance apart and a kettlebell held in front of your groin in a double overhand grip on the kettlebell handle.

2. Hinge from the hips as you drop down to allow the kettlebell to swing back between your legs. Be sure to maintain an upright torso position.

3. Pull the bell up without bending your elbows to come up to shoulder level. Maintain a  tight core throughout the entire movement. 

4. Lower and repeat. 

15 Benefits of 100 Kettlebell Swings a Day

1. Full Body Workout

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There aren’t many cardio exercises you can do that also work the muscles of your upper and lower body. This kettlebell exercise is definitely one of them. It directly works your heart and lungs while also hitting the deltoids, arms, lats, rhomboids, and trapezius muscles of the upper body.

At the same time, it is working your quads, glutes, and hamstrings. Doing the move a hundred times every day is going to give you a tremendous all-over body workout, improving body strength and lean body mass.

2. Terrific Cardio

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If you don’t think that doing a hundred kettlebell swings is going to get you puffing and ramp up your heart rate, then I suggest you give it a try. This is a very effective cardio workout that will force your heart to work harder to pump the blood around your body. As a result, your heart will be stronger and healthier.

A hundred swings each day will also make your links stronger.  All of this will make you less likely to have high blood pressure and other markers for cardiac disease.

3. Weight Loss

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Doing a hundred swings with a kettlebell every day is a great way to increase your calorie burn. This will make it easier for you to maintain the daily calorie deficit that you need to lose body fat over the long term. Doing a hundred swings will allow you to burn as many as a hundred calories. However, it may be more or less depending upon your body weight, your swings per minute, and your metabolic rate.

4. Core Engagement

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The design of a kettlebell makes kettlebell training a very good exercise to work your core. Unlike a dumbbell, it is unstable, requiring you to use the core to balance the weight. As you perform the swing movement, you are also fully engaging the core muscles, especially on the swing through. A stronger core and abdominal muscles will make you a more functionally fit person. 

5. Lower Back Health

Many people suffer from lower back pain as a result of compressed discs. The kettlebell swing has been shown to help reverse this problem. The action of swinging will allow the spinal discs to separate and return to a natural position.  In fact, it will improve the health of your entire posterior chain. This can significantly reduce back pain. 

6. Posture Improvement

Many people suffer from poor posture as a result of spending many hours every day looking down at a screen. Kettlebell swing workouts can help to reverse that issue. Your body position when holding the kettlebell forces you to be in an ideal posture with a neutral spine and a tight core.

7. Improved Flexibility

Lack of hip mobility is a major problem for many people. It limits the ability to move the entire body freely. When you are doing kettlebell workouts, you are forcefully engaging your glutes. According to the principle of reciprocal innervation, when the glutes contract, the hip flexors relax. This will unlock tight hips, freeing up mobility and flexibility. 

8. Glute Centric

The gluteus maximus is potentially the strongest muscle in your body. For many people, the glutes are extremely weak. This compromises their power output on nearly every exercise that is done inside and outside the gym. However, when you work to make your glutes stronger, you will be more powerful, improving your explosive strength, and better able to handle your everyday activities. 

9. Muscular Endurance Improvement

In addition to making you stronger, building your muscles, and improving your heart health, doing a hundred kettlebell swings each day will also improve your endurance. You will be able to last longer with any type of exercise that you perform, including gym workouts and endurance activities like running. As a result, both your muscular and cardiovascular endurance will improve. 

10. Positive Mindset

When you take on and successfully work your way through this challenge, you will be feeling positive about what you are achieving. Doing the challenge first thing in the morning will set you up for a great day. It will release those feel-good endorphins around your body that will put you in a great mood so that you’re ready to seize the day!

11. Agility and Balance

This exercise will improve your body sensations as you move through its complete range of motion. This exercise stimulates the biomechanics of running and jumping so that you will be a more athletic individual. As a result, when you do this conditioning exercise, you will be a more agile and coordinated person.

12. Helps Control Diabetes

If you are a person who has diabetes, doing a hundred kettlebell swings every day will help you to control your insulin levels. It will also help you to maintain and even develop your muscle mass, which will also help to control blood glucose levels.

If you are diabetic, you should consult your doctor before beginning any exercise program.

13. Easy Learning Curve

While it’s true that doing a hundred kettlebell swings in a row is very hard, the actual exercise is easy to learn to perform. Swinging a weight is a very natural thing to do and this is one exercise where you don’t have to worry about not using momentum; momentum is actually part of the proper technique. 

As a result, this is an exercise that we consider to be low entry in the sense that everyone can do it.

14. Convenience

There is a big convenience factor to the kettlebell swing. If you are doing your 100 rep challenge at the gym, it’s a pretty safe bet that the kettlebells are going to be available – even when the gym is crowded. When you are doing the exercise at home, all you need is a kettlebell and a small amount of space.

15. Great for all Sorts of Trainers

It doesn’t matter whether you are a bodybuilder,  a CrossFitter, a powerlifter or a mom who wants to lose weight, the kettlebell swing will directly benefit you, helping you to achieve your training goals. 


You’ve now got fifteen great reasons to take on the 100 kettlebell swings everyday challenge. So, how do you feel about it? Ready to get started? Make a plan and make it happen – your body will love you for it!

Frequently Asked Questions 

What weight kettlebell should you choose?

The weight you choose for the 100 kettlebell swings everyday challenge will be a lighter kettlebell than you would use for a lower rep workout. You want to be able to achieve the 100 rep target without your muscles giving up. A suggested starting weight is 16 kg for men and 12 kg for women.

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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