Viral “challenge Kettlebell” can do more harm than good – here is why

Viral “challenge Kettlebell” can do more harm than good – here is why

The challenge “100 kettlebell swings a day” is the latest viral fitness venture in social media. The challenge is simple: receive kettlebell and make 100 swings (bringing kettlebell off the legs and using the core and buttocks to replace it with the height of the chest or shoulders). This can be done either in one period or broke throughout the day.

Supporters of the challenge say that this leads to fat loss, Improved muscle mass and a stronger rear chain (buttocks, back and popliteal tendons) – all in a short daily session.

At first glance, it sounds like an economical approach without the passage of time to the mounting with minimal equipment. But although there is a certain consequence, this type of challenge often ignores the basic principles of exercise and training – and can even cause more harm than good.

Here are some reasons why it is best to ignore the challenge of Kettlebell – and what you can try.

1. It is not personalized for you

One of the biggest disadvantages in 100 Kettlebell Swings Challenge is that he treats everyone the same, regardless of the level of experience, the history of injury, mobility or training goals. What can be solved for an advanced athlete can cause problems for beginners with poor hip mobility or problems with the lower back.

Every day, dynamic high representation movements that use explosive power, such as Kettlebell swings, They require good techniqueGood posture and body awareness. Without it, you just strengthen weak movement patterns. Even worse, you can invite injuries when such movements are performed many times.

Effective training should be personalized – or at least adapted to motor skills and efficiency requirements to have the greatest impact.

2. No space for progress

The human body adapts quickly. If you do the same 100 repetitions with the same weight every day, the challenge becomes less effective over time. This is the initial burn that you felt in the first week? It will disappear to the third week.

There is a rule called in well -designed training programs “Progressive overload”. This includes gradually increasing body stress, or by increasing weight, the number of repetitions made by the exercise, the number of completed sets or the complexity of your movements.

The challenge in 100 jumps is completely omitted. This means that you will probably find a plateau quite quickly.

3. Risk of injury

Making 100 swings every day, especially without rest or proper technique, can lead to injuries such as muscle strains or joint pain in the back and shoulders.

Too large repetitive movement, insufficient recovery time and lack of experience can also lead to increased risk Abuse – Condition caused by multiple stress on muscles, joints or tissues. This often causes pain, swelling or stiffness and can potentially mean the collection of weeks or even months from exercise to full recovery.

Taking this challenge can be attractive, but also marks many fields to abuse injury.

4. undermines recovery

Recovery between training is not optional. In fact, this is actual adaptation. Training spreads the body while recovery He builds him stronger.

Kettlebell ranges, especially if it is performed explosively and at heavier loads, burden the central nervous system. I make them every day without resting days, mobility work (e.g. stretching) or variability can lead to chronic fatigue, poor sleep, troublesome injuries, and even a reduction in performance in other areas of training.

This daily challenge does not leave the body enough time for integral recovery.
Wavebreakmedia/ shutterstock

If you started the challenge and think you are constantly sore, tight or worn, it may be a challenge Doing more damage than good.

5. This is a one -dimensional solution

Fitness is not only a repetition. Real strength and conditioning include a variety of movementssuch as pushing, pulling, squatting, turning and stabilizing.

A challenge of 100 seams trains only one traffic plane and one traffic pattern. Although it is better than nothing, it is almost no comprehensive. What’s more, performing the same task over and over can become mindless. You do not necessarily become stronger or more efficient – you just go through movements.

Wiser way of using Kettlebells

To be honest, he has a challenge some value in the right context. For beginners who need a structure, this can help determine your daily habit. It requires minimal equipment, small space and can increase heart rate, build strength and activate the rear chain.

But to be balanced and effective, there must be several things:

  • Your form must be solid
  • The weight of kettlebell must be suitable for your level of fitness
  • You should change volume or intensity over time
  • You should attach rest days
  • This should be part of a wider training plan – not the only form of training

If you like Kettlebell swings, there are more intelligent and safer ways to include them in training than doing 100 repetitions every day.

Try to include fluctuations in compartment sessions, circuits or strength training with various repetitions and loads. Instead of making 100 swings alone, aim at 100 repetitions with a mix of exercises, such as squats, poems and presses. This approach not only maintains more balance, but also reduces the risk of injuries resulting from abuse and gives various muscle groups Time for recovery .

The challenge “100 kettlebell of a daytime swing” may seem attractive in its simplicity, but simple does not always mean wise. Without personalization, progress and recovery, it can quickly transform into a repetitive cut, which risks by causing more damage than good.

Yes, training should be difficult, but it should also be strategic. Your body deserves more than just a daily repetition check box – it needs the right movements made in the right way.

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