Should You Try The Viral TikTok Kettlebell Swing Challenge? Fitness Trainers Weigh In

When it comes to exercising, everyone has different workout preferences and motivation levels. Starting a workout routine is one thing, but adhering to one is a completely different game. That’s why many turn to fitness challenges to keep them motivated.

Recently, a fitness challenge went viral on TikTok: 100 kettlebell swings a day. Fitness challenges like this one gain traction online because they’re simple, measurable, and easy to share progress. For many, the structure offers a sense of accountability, especially when paired with a supportive online community and a trending hashtag.

Kettlebell swings are a dynamic, full-body movement that involves hinging at the hips to generate momentum and swinging a kettlebell from between the legs up to chest height. Many women have taken on this challenge, splitting up the 100 swings however the individual prefers.

But, is it safe? Trainers say it depends.

“When we talk about exercises being safe, what we’re talking about is the risk versus the reward of doing the activity. The answer would depend on the person’s training age and history of physical activity,” says Natalie Ribble, C.S.C.S., Chief of Staff and Head Coach of Seattle Strength & Performance.

For example, someone who’s sedentary and just starting to exercise may be at risk of injury if they jump headfirst into an intense fitness challenge like this one. However, breaking up the 100 swings into chunks or consulting a trainer offers a solid starting point.

Natalie suggests structuring the workout so that the volume of swings builds over time as your body adapts to the demands of the exercise. For example, for the first five days, you could begin with three sets of 10 swings, taking 3 to 4 minutes of rest in between. Then, build to four sets. Continue to gradually increase the number of sets until you’re at the full 100 reps.

For more experienced lifters, Milica McDowell, D.P.T., suggests breaking the volume up into two sets of 50.

The most important components of taking on the challenge are form and proper weight selection.

“Complete the exercise with proper form. Consult a personal trainer for proper technique and to have them check your form, and start light,” suggests Jill Becker, an NCSF-certified personal trainer.

If you can’t work with a personal trainer, watch instructional videos to check your form. The hip hinge is a more complex movement pattern that can be difficult to master.

Make sure you’re also using a suitable weight for your level. Milica suggests starting with a 10 to 12-pound kettlebell for beginners. As Natalie says, the important thing is not to do too much too soon and build tolerance for the movement to get the most out of this challenge.

“Any muscular skeletal pain is a sign that you’ve either used too heavy of weight or did not take enough rest breaks,” Milica says.

Overall, kettlebell swings have a positive reputation for building strength and power in the hamstrings, glutes, and lower back.

“With this volume of swings, it would also provide a great cardiovascular effect for those who participate,” Natalie said. “Benefits might include increased lower body strength and endurance, better sleep, lower resting heart rate, and improved mood.”

For strong form, think about recruiting your power from the hips while keeping your chest proud and shoulders back.

“Common mistakes include squatting instead of hinging, using your arms to lift the kettlebell, poor foot alignment and putting weight in toes, using improper weight by going too heavy too soon, rounding your back, and a swing that feels jerky,” Jill said.

With smart progression and good form, trainers give this challenge the green light.

“This is a great workout that has lots of applications depending on how you break up the sets as well as how much weight you use,” Milica said.