Social media is chock-full of fitness tips and workout challenges, and some are more sound than others. Currently, some exercise enthusiasts are swearing by a new daily routine that’s making its rounds on the internet: doing 100 kettlebell swings per day.
Different variations of kettlebell-swing challenges have circulated over the years, such as the 10,000 kettlebell swing challenge, which popped up in 2021 and had participants attempt to crush this goal over the course of a month. Since then, other people have attempted to do dozens of kettlebell swings per day, such as a writer for Tom’s Guide who wrote about doing 90 kettlebell swings a day for a week.
The 100 kettlebell swing challenge initially began circulating TikTok in 2023 but recently made its way back, thanks to TikTokers like fit_with_kettlebells, who went viral for sharing their 100 kettlebell swings per day plan. Fans of the practice, like fit_with_kettlebells, claim that this simple yet intense routine is boosting their fitness while also sculpting their bodies.
“POV you started doing 100 kettlebell swings a day because your trainer told you that’s the best way to burn fat fast,” the TikToker wrote on a video of herself swinging an orange kettlebell, which received more than 126,000 likes in just over a week. “Your stomach is getting flatter, glutes are getting stronger & your back is hurting less. Are you in??”
This TikToker isn’t alone. Momma J. on TikTok also shared that she’s doing 100 kettlebell swings every day for 30 days straight, as did TikToker Shelbs.
“I saw that kettlebell swings is a full body workout,” Shelbs wrote in the caption of her post. “The more I do this, I might up the number.”
However, as with any viral workout trend, it raises an important question: Is this routine actually effective and safe in the long term? Or are kettlebell swings just another overhyped exercise that would be better left as a small part of your workout routine?
What are kettlebells? What is a kettlebell swing?
A kettlebell is a type of weight that is shaped like a round ball with a handle on top. They come in different sizes and weights and can be used for a variety of strength and cardio workouts. Kettlebell swings are just one example of the kinds of exercises you can do with these weights.
So, how do you actually do a kettlebell swing? It’s a simple move: Place your feet shoulder-width apart, grip the kettlebell with both hands and swing it back between your legs. Then, using an explosive movement driven by your hips and legs, swing the weight up to about shoulder height.
Gab Reznik, a personal trainer and head coach of Tone House, told Yahoo Life that the difficulty of a kettlebell swing is based on the exerciser’s mobility, power and strength. And the heavier the kettlebell, “the more difficult the movement will be,” she said.
Nico Gonzalez, a personal trainer, Pilates teacher and Balanced Body instructor, told Yahoo Life that there are two types of kettlebell swings: the American version, which swings the kettlebell all the way overhead, and the more traditional Russian version, which stops at about shoulder height. But no matter which one you choose, you’re getting a great workout.
That’s because kettlebell swings target the glutes, hamstrings, core, lower back and shoulders. Gonzalez noted that swings are excellent for working “everything along the back of your body,” which is particularly important given our collective sedentary lifestyle.
“Most of us spend a lot of time sitting — on our phones, at our computers, in our cars — which makes the front of our body super tight and pulls us into that rounded, hunchback position,” he explained. “When done correctly, kettlebell swings really activate the muscles along your spine, the backs of your arms, and the backs of your legs, which helps bring your posture upright. So, it’s actually a really great corrective exercise.”
Reznik added that it’s “a power movement,” because you’re generating momentum from your lower body — your hamstrings, glutes, quads, hips, and hip flexors — and “using that momentum to swing the kettlebell up.”
Should we do 100 kettlebell swings a day?
First, it’s worth noting that research supports using kettlebells for exercise. A 2024 study found that using kettlebells to strength train can lower inflammation and boost muscle strength as we age, even for people who were not previously active. In addition to these markers, the participants in the study also saw their grip strength — which is particularly useful as we get older to do things like carry groceries, for example — increase.
And kettlebell swings, in particular, offer more than just a great workout for multiple muscles: they also get your heart rate up, improve your cardiovascular endurance and help you burn more calories than some other strength moves.
But should you do 100 kettlebell swings a day as a challenge? Gonzalez said you shouldn’t jump into doing 100 kettlebell swings all at once, as it could lead to injury or strain — especially for the back. Instead, he noted that you should “start light” and make sure you can do 20 kettlebell swings with proper form. If you want to keep going, he recommended stretching between sets first, such as by “twisting your chest side to side” or “swinging your legs back and forth.”
Reznik said that doing 100 kettlebell swings in total is generally safe, as long as you’re being “mindful of how your body feels” while doing the exercise.
“I wouldn’t recommend going super heavy on a kettlebell swing if you’re doing 100 swings a day, as there is potential muscle soreness the following day,” Reznik said. “To overload that same muscle group could potentially lead to a risk of injury, which you would want to avoid. But as long as your form is good, you’re maintaining that neutral spine and you’re not hunching over, then you can pretty much bang out as many as you want a day.”
The bottom line
The Centers for Disease Control and Prevention recommends American adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days. Kettlebell work can help you knock out these requirements.
However, at the end of the day, no single exercise is the answer — and doing solely kettlebell swings as your main form of working out can lead to overuse injury, not to mention boredom.
Instead of focusing squarely on ensuring you’re checking off 100 kettlebell swings per day, try incorporating them as part of a larger strength routine. For example, this kettlebell circuit, which includes just five moves, includes kettlebell swings as well as dead lifts and an overhead press, which means you’re targeting your whole body.
