As I said, just because the kettlebell swing workout is simple, don't think for a second that it's going to be easy.
When you drill down to just one exercise like this, it makes for a VERY challenging workout...the same muscles get hit over and over again with no real break.
This workout is going to build serious power-endurance (i.e. the ability to keep generating power even while fatigued). It's also incredible for cranking up your metabolism for fat loss.
You're going to take one kettlebell (ideally) or dumbbell and do 500 swings, structured in blocks of a set number of reps.
For the demo, I'm using a dumbbell with a KettleClamp handle attached, which converts the dumbbell into a kettlebell analog (unfortunately, it's no longer made).
I'm not going to go into a full description of how to do a kettlebell swing here...because honestly, if you don't know how to do one, you shouldn't be doing this workout.
Just remember, the key to the swing is the snap in the hips...it's not an arm-swing movement...it's a powerful hip snap. Your arms are just serving to transfer the force from your hips through your upper body, to the weight.
It's also not a squat swing (another common mistake)...the knees should only be slightly bent at the bottom of the swing, as you can see in the first picture.
I recommend only swinging up to about shoulder height. A full overhead swing isn't necessary or recommended (the overhead position with the hands and arms close in like that can be tough on the shoulder joint, especially for a very high volume workout like this).
In terms of rep blocks, my preferred format is to do 10 swings, take 20 seconds rest, then repeat, performing sets of 10 swings until you've finished 500 reps. Going in blocks of 10 makes it easier to count and keep track of your reps.
I use a simple magnetic kitchen timer for my timing. I just set the timer to 40 minutes then start it counting down. At the end of each block of 10 reps, I note what the timer says then subtract 20 seconds from it. That's when I start the next block of reps.
How Much Weight Should You Use For This Kettlebell Swing Workout?
There are several ways you can approach this one in terms of how much weight to use.
For example, you can use a lighter weight and go for blocks of higher reps (like 20-50 reps per block). Or you can also go a bit heavier (5 reps) and take longer rest periods (e.g. 30 seconds).
Keep the rest periods consistent in between blocks of reps, e.g. always stick to 20 seconds rest or (if you're using lighter weight, 10 seconds rest, heavier, 30 seconds rest). This allows your body to find a groove with the exercise during the workout.
Either approach in terms of reps and weight works great.
The goal here is not to push yourself to failure on each block of reps but just to do a lot of work by managing fatigue for a long period of time.
You CAN choose to do another number...100, 200, 400, 1000, whatever you like...500 is just the number I went for. It ended up taking me about 32 minutes to complete.
The real key with this workout is to focus on consistency of form. Your 500th rep should look almost exactly like your first rep. It will be tougher and probably hurt a lot more, but it should LOOK pretty much the same. This ensures you're practicing and reinforcing quality form for the exercise.
Next time you want to try a simple yet challenging workout, grab a kettlebell and get ready to WORK.
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And if you like this workout, you'll LOVE these ones...
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