I made 50 kettlebell fluctuations every day for two weeks

I make many training challenges – a certain number of repetitions of certain steps – and one of the last in which I have involved Kettlebells, and I also use the weight in the gym. It is versatile, increases your heart rate and works your full body, which seems to be like a winner.

But when I was asked to start the challenge of 50 kettlebell every day (why are 700 fluctuations or much, as we proudly say, countless sayings). But challenges are difficult to resist devilishly due to their seductive nature, so I went away.

How to make a kettlebell swing

The main reason why I even swing the kettlebell the lower body, the core and to a certain extent my arms and shoulders.

And this is an exercise that your heart pumps. It is a movement that asks a lot of the body, but also delivers. Before we deal with the move of two weeks of the whole body movement, make a kettlebell swing here.

Hold a kettlebell in both hands, palms in and arms hang directly down with your legs.
Enter your core, breathe in and shine in your knees with a slight bend and hold a straight back on your hips to swing the kettlebell back between your legs. This does not have to be an aggressive swing – they don't try to start the bell like a cannonball
To continue the movement, turn to your buttocks muscles and push your hips forward to get into a standing position so that the swing swings the bell in front of your chest. Hold your arms straight
Singers back on the hips to bring the kettlebell back between your legs and continue your repetitions

The most important things you should remember are that this is not a stool movement. So don't bend this knee too much. And the swing comes from her legs and the snapshot of her hips at the top of the movement. You use momentum, not your arm and your shoulder muscles to increase the bell.

Another thing that I should consider before I deal with the details: Tom's Guide Fitness editor Jane McGuire made a similar challenge for a week a day a day. This, as she emphasized, was a lot.

If you are new in Kettlebell swings, please do not start every day for a week, well two weeks. And because shape is so important in this step, it could be a good idea to check yours with a personal trainer if you have concerns. And contact a doctor if you have problems with the lower back first.

Choosing the right weight makes a difference

I used a 35LB kettlebell for this challenge. I use somewhat heavier bells for crusaders, but at the moment this was a safer Max for me with an exercise that requires a lot of movement, especially in the hips.

I usually make 10 sets when I do kettlebell fluctuations, so I expected it to leave me breathless. And at least it did. On the first day I felt it in my back, buttocks and strangely in my back and strangely my quads.

This last aspect told me that my shape was not quite right, so I concentrated to keep a straight back and snap my hips when I was upright. Bingo: back, buttocks and knee tendons.

My lungs have also teamed up, and over the course of the days I found that I could complete the set without feeling the desire to withdraw with a cold compression into a chaise longue, which is lucky because I have none. A fact that I like very much to be honest).

It took me about 90 seconds to complete the move, but I managed to work up a few sweaty hands, which was a problem when I was in front of glass doors. (This is the kind of things you have to consider when you train at home.)

When this bell had slipped from my desperate fingers, no glass panes or supposedly robust door frame stopped. I strengthened my hold – the move also works with a grip strength and in my case was vigilant.

Accidents in the house can easily happen, but if you throw a kettlebell through a glass door, you can easily explain to the love. Or pets.

I haven't bored myself

I thought I would be bored very quickly from this challenge, but the opposite happened. I started to look forward to noticing my improvement, which was due to a better form. And this was almost automatically good after the first five days – it was smooth, I hit my right muscles and I was not left for breath.

Towards the end of the challenge, I took a day off because I had 24-hour errors at least the good manners to clean up in the agreed time. The day after, I wondered if a remaining weakness – or the mere fact that I missed a day would have negative effects, but my body got through for me.

The challenge had become part of my day and no part of me complained. 50 kettlebell swings per day is by no means necessary to maintain or develop fitness, but I found it surprisingly simple and pleasant to fold into my daily routine. So habits are formed …

I had my backlog

I have had some back problems over the years, so I take care of it as much as possible. Nevertheless, there are days when I wake up with a little tight, which takes a few minutes to make it easier. I didn't have such tightness while I was the challenge. For this reason alone, I will maintain kettlebell swings at home, although I will probably use a lighter weight.

My whole back feels stronger, which at least gives me the feeling of an improved attitude. I know that it takes weeks to build visible muscles, but it is difficult for me to believe that I have not developed some strength every day for two weeks.

Running became easier

When Jane made her Kettlebell challenge, she had the feeling that she was firing her buttocks in front of a run, and I had the same experience. Sometimes I made the move before the way and was able to get better in my step (as it was warmed up in a decent lead), but I also noticed a cumulative benefit.

I have the feeling that I run with less effort than for a while, and my heels -kick is much better. And that's a wonderful feeling. Also useful because I add my miles to prepare for warmer weather.

Will I keep going? You bet

A full body training that helps me to run better, improves my strength and my cardio fitness, keeps my back in good condition. And Doesn't it take long? Of course I will maintain this all-round winner and I cannot recommend the move enough.

Of course you don't have to do 50 every day, but try. You could love it. For example, take me, I have the lighter bell in my eye and think I have a few minutes …

I made 50 kettlebell fluctuations every day for two weeks – here is what my body happened

How to make a kettlebell swing

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