30 day kettlebell swing challenge

This challenge is based on around performing 30 days about Kettlebell swings

First of all lets see how you perform a two handed kettlebell swing

Step 1

Step 2

Step 3

1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
2. Hold kettlebell with both hands, palms down, arms in front of body.
3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.
5. Lower kettlebell back down between legs and repeat swinging motion for 12-15 repetitions, or according to your particular program and weight of kettlebell.

Video Demonstration

Challenge

Here is a 30 day kettlebell swing challenge for you to try, as always you can change the numbers if its too easy or too difficult

Day 1 25 swings
Day 2 27 swings
Day 3 29 swings
Day 4 31 swings
Day 5 33 swings
Day 6 35 swings
Day 7 37 swings
Day 8 39 swings
Day 9 41 swings
Day 10 43 swings
Day 11 45 swings
Day 12 47 swings
Day 13 49 swings
Day 14 51 swings
Day 15 53 swings
Day 16 55 swings
Day 17 57 swings
Day 18 59 swings
Day 19 61 swings
Day 20 63 swings
Day 21 65 swings
Day 22 67 swings
Day 23 69 swings
Day 24 71 swings
Day 25 73 swings
Day 26 75 swings
Day 27 77 swings
Day 28 79 swings
Day 29 81 swings
Day 30 83 swings

 

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