Why 50 Kettlebell Swings per Day?
Why any daily swings?
And if doing a challenge to swing a kettlebell every day, why just 50?
Why not do more, like 100...or 150?
These are some questions I've gotten since I've begun my 50 swings per day challenge.
From the start, I wanted this challenge to be sustainable. I didn't want it to be super inconvenient or energy draining or time consuming. I didn't want it to interfere with my other training that I do.
I simply want a "challenge" that is repeatable. Something that keeps me accountable to doing SOME form of training each day. I just so happen to think that the kettlebell swing is a fantastic exercise to do daily.
50 reps is definitely not red lining things. But it is a little more than the minimum effective dose.
I have enjoyed this 50 swings per day challenge. It acts as a mild combination of cardio, power, strength, and even hypertrophy.
On training days, it works well as a warmup before sessions or as a finisher after sessions.
On rest days, it acts as motivation to get me moving, even just a little bit.
This simple practice has become meditative for me.
It's also just plain fun.
I enjoy kettlebell swings, so doing a modest amount of daily swings tickles my fancy. If I did 100+ swings per day, I would likely get annoyed with the exercise and the extra time it requires.
I enjoy the flexibility within the 50 swing parameters. Probably a benefit of the fact that I created the challenge for myself. But, there's no rule other than, "do the 50 swings."
I switch up weight, rep scheme, sets, and swing variation on a day to day basis. Some days I do sets of 5. Others I do sets of 10. Sometimes I'll do sets of 15. I've done sets of 20-30. Eventually I'll probably do 1 set of 50 reps. Sometimes I do 2 arm swings, sometimes 1 arm, and other times I do dead stop swings. I've done sets of swings with minimal rest and I've also done sets of swings using an every minute on the minute (EMOM) structure. I change the loads every day. I never lift the same weight or the same variation or the same rep scheme on consecutive days. But I could if I wanted.
All that matters is I get 50 kettlebell swings completed.
So, the challenge isn't so much a "challenge" as it is a daily practice. Maybe I'll change the verbiage to "daily 50 swings practice." I don't know. It doesn't matter what it's called, anyway. It's the action and the habit – even the mild amount of discipline required – that matters.
The plan is to do these 50 swings every day for the 30 days of June. Maybe I'll continue the practice beyond June. Maybe not. I'll cross that bridge when I get there.
But, it's important to understand that doing 50 kettlebell swings is a very minor part of my weekly training, and, therefore, I must not do so many swings with such a rigid structure that it would potentially deter from my actual weekly training, which presently is focused on the goal of hypertrophy and body composition. Strength and conditioning are always an interest of mine, but the primary goal this year is basically aesthetics.
Does this make sense? I hope so.
I challenge you to find a simple exercise or 2, and do it/them for a minimum effective dose daily.
It could be 50 bodyweight squats per day. It could be 30 daily pushups. It could be 10 daily pullups. It doesn't matter. But having something small and simple that holds you accountable to doing SOME form of exercise each day helps build the consistency muscle – the most important muscle to train if you want long term results.
It's even better if that daily exercise benefits your other weekly training, rather than distracting from it.
For now, my minimum daily exercise is 50 kettlebell swings.
Thanks for reading.
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