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Kettlebell Swings 30-Day Challenge

April 1, 2020

Join us for a kettlebell swings 30-day challenge to keep yourself motivated and having fun. Plus, join the Facebook group for accountability!

Kettlebell Swings 30-Day Challenge | Running on Happy

Serendipity. You’ve heard that term before, right? It’s a happy accident. And today’s post is just that — a happy accident. I ain’t gonna lie… last month has been haaaaaaaaard. And I’m sure I don’t have to elaborate much more than that since you’re already nodding in agreement. And for all intents and purposes, it looks like April will be just the same. So when I sat down to type up today’s post, I was struggling. I actually have four different posts I’ve started and stopped and started again because I just felt lost.

But then the happy accident occurred. I hopped on Facebook and lo and behold, I had a message from my friend Clarinda inviting me to co-host a 30-day challenge! A kettlebell swings challenge, no less. So of course I said yes. How could I possibly turn that down? We all know I love a good fitness challenge, as evidenced by:

  • the plank challenge
  • this arm and ab one
  • the burpee one
  • the triceps, push-ups, and jump squats challenge
  • my total body challenge
  • the supermans, squats, and twists one
  • and the one that started it all — burpees, planks, and push-ups!

Whoa. That’s a lot of challenges.

In addition to my love-affair with fitness challenges, there’s great benefit to doing them in a “group” setting — even if it is virtual. A challenge group not only keeps you motivated but helps grow relationships and the feeling of connectedness we all so desperately need at this time.

All right — so let’s get on with it, shall we?? Presenting… the Kettlebell Swings 30-Day Challenge!

Kettlebell Swings 30-Day Challenge | Running on Happy

Kettlebell Swings 30-Day Challenge

Why Kettlebell Swings?

Kettlebell swings are one of the best exercises you can do. Much like the burpee, they pack a lot of punch. The way the bell moves through your body and your body moves according to the weight and momentum of the bell, this exercise hits your glutes, hamstrings, calves, core, and arms. It’s truly a total body exercise. When I can’t get my track kids out jumping or doing box jumps, we opt for kettlebell swings. They’re explosive and really work those fast-twitch muscle fibers — without you even realizing it. Added bonus — they’re great for cardio! You can raise your heart rate in no time with a few kettlebell swings.

The goal of this challenge is to increase the amount of kettlebell swings you complete each day. We’ll start with 15 swings and by the end of the month, we’ll be completing 115 swings. You can divide them up into sets if you prefer, or you can do them all at once. Your choice!

Equipment Needed

(1) kettlebell

(2 if you want to get fancy)

If you don’t have a kettlebell on hand, you can use a dumbbell. If you don’t have a dumbbell, you can make your own weight with a gym bag, a backpack, or a pillowcase. Click here for instructions to make your own weight.

How to Perform a Kettlebell Swing

There are lots of common misconceptions and errors with kettlebell swings. The biggest one is that a lot of people tend to bend at the knees and use their body to build momentum. But a kettlebell swing is a hinge movement. That means, with soft knees, you hinge at the hips. If you’re squatting and not hinging, you’re doing it wrong and should readjust.

To do a kettlebell swing, set yourself up with your feet a little wider than hip-width distance apart. From here, you’ll want to hold the kettlebell at the top and hike it back like a football, keeping your knees soft but hinging at the hip. The momentum of the bell should bring you to a standing position and then you’ll continue that motion for however many reps are necessary.

http://www.runningonhappy.com/wp-content/uploads/2020/03/IMG_7251.mp4

The kettlebell swing is a versatile exercise and once you get the movement of it down, it couldn’t be easier.

Join us on Facebook!

Join the Facebook group! This is where you’ll log your workouts, chat with other challenge-takers, and have some fun. There’s no better way to build community and some muscle (plus cardio benefits!) than through an online, fitness challenge. We hope you’ll join us for this fun, kettlebell swings 30-day challenge!



Join @running_onhappy and @EnjoytheCourse for a FUN kettlebell swings 30-day challenge! #kettlebell #FitnessMotivation #StayAtHome
Click To Tweet

That’s the kettlebell swings 30-day challenge in a nutshell! We look forward to connecting with you on Facebook and getting this party started. Oh — and the challenge starts NOW!

See ya in the group!!

Click here to join us on Facebook!

xo

Let’s talk!

Have you completed one of my challenges before? Which one?

Do you already work out with a kettlebell?

Runners' Roundup | Running on Happy

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35 Comments


Catrina
April 1, 2020 at 7:15 am
Reply

A great idea! Unfortunately, I’m not on FB, but I like the idea of challenges. I’m sure this is going to be a great success!



    Rachel
    April 1, 2020 at 5:26 pm
    Reply

    You can still play along without joining the Facebook group 🙂

Kimberly Hatting
April 1, 2020 at 7:54 am
Reply

Okay, I’m in!! I have a kettlebell that I seldom use…maybe this will help me “bond” with it (?).



    Rachel
    April 1, 2020 at 5:26 pm
    Reply

    Yessssssss ma’am!

Deborah Brooks
April 1, 2020 at 8:38 am
Reply

I have never been a kettlebell person (use dumb bells). I have one 50 pound KB that I use for dead lifts. That would be too heavy for this. Maybe I can order a lighter one and join you. This is fun and different. Thanks for the idea.



    Rachel
    April 1, 2020 at 5:26 pm
    Reply

    Can you use one of your dumbbells instead? I would say 15-30 lbs should work!

Jenn
April 1, 2020 at 9:51 am
Reply

I love kettlebells. They always make me feel so strong. Unfortunately, my hip and right side just isn’t strong enough to sustain this kind of challenge for the immediate future. Boooo! However, this is a great one and will have lots of benefits for sure!



    Rachel
    April 1, 2020 at 2:18 pm
    Reply

    If you’re able to do any weights, you could do a belly swing instead of a full kettlebell swing. Let me know and I can instruct you on how to do that. But if not, no worries. Just focus on getting stronger!!

Sandra Laflamme
April 1, 2020 at 12:14 pm
Reply

Now I am sad I do not have a kettlebell at home. I wonder what I could use instead. This looks like a fun challenge!



    Rachel
    April 1, 2020 at 2:17 pm
    Reply

    Dumbbell, backpack full of books or other household items, a pillowcase full of flour/sugar, canned goods, etc.! Join us!

Wendy
April 1, 2020 at 3:45 pm
Reply

Such a great challenge! I’ll be doing the 1000 situp challenge with my CrossFit gym this week. I think another challenge might put me over the top!



    Rachel
    April 1, 2020 at 5:28 pm
    Reply

    Oh snap… I want in on that!!

Debbie
April 1, 2020 at 3:58 pm
Reply

I love kettlebell swings! I don’t have a kettlebell but I do have a thingamajig that turns a dumbbell into one (and works pretty well!). I’m bad at challenges but I’ll be sure to add it into my own workout.



    Rachel
    April 1, 2020 at 5:28 pm
    Reply

    Oh those things are amazing! I wish I had one!!

Lisa @ Mile by Mile
April 1, 2020 at 7:47 pm
Reply

This sounds like a great challenge! I haven’t done kettlebell swings in a long time. I should start doing them again and make sure my form is correct!



    Rachel
    April 2, 2020 at 8:39 pm
    Reply

    I love kettlebell swings. They’re such a great way to get a good workout in.

Julie @ Running in a Skirt
April 2, 2020 at 10:37 am
Reply

Such a great idea! I have a kettlebell collecting dust! I haven’t done enough weighted stuff since the babies came!



    Rachel
    April 2, 2020 at 8:39 pm
    Reply

    No better time to start than now 🙂

Leslie
April 2, 2020 at 11:15 am
Reply

What fun! I love this creative way to keep people in community during this time. Loving the positivity!



    Rachel
    April 2, 2020 at 8:38 pm
    Reply

    I’m grateful for the positivity, too!

Darlene S Cardillo
April 2, 2020 at 11:32 am
Reply

Sounds fun…if only I had a kettleball lol



    Rachel
    April 2, 2020 at 8:38 pm
    Reply

    You can use a dumbbell, a pillowcase full of cans, a bag with books in it — get creative! Or just do the movements with no weight. That works, too!

Angela Campos
April 2, 2020 at 11:47 am
Reply

This is a great idea for a challenge! I do have a kettle bell, so I might join in…I could use some motivation!!



    Rachel
    April 2, 2020 at 8:38 pm
    Reply

    Yes! Join us! It’s going to be a lot of fun.

Jon Maldia
April 2, 2020 at 12:02 pm
Reply

I’m up for the challenge. I love using Kettlebells.



Jon Maldia
April 2, 2020 at 12:05 pm
Reply

I’m up for the challenge. I love using Kettlebells. They are so fun and easy to use.



    Rachel
    April 2, 2020 at 8:37 pm
    Reply

    Awesome, can’t wait to see you in the group!

Judy @ Chocolaterunsjudy
April 2, 2020 at 1:28 pm
Reply

I love kettblebells! Just not really a fan of doing anything every day. Overuse & all that. I already own several kettlebells. But people do need your challenges!



    Rachel
    April 2, 2020 at 8:37 pm
    Reply

    I completely understand that. I think a little of something every day isn’t so bad. But the impact of running does me in.

Marc Pelerin
April 2, 2020 at 1:35 pm
Reply

This is a great challenge. I hope you get a lot of peeps to join you for the challenge!



    Rachel
    April 2, 2020 at 8:36 pm
    Reply

    I hope so, too! It’s going to be fun.

Amy @ She Runs By Faith
April 4, 2020 at 3:21 pm
Reply

I keep thinking I should get at least one kettlebell! This is a really cool challenge – I never workout with kettlebells but I really should start now!



    Rachel
    April 11, 2020 at 8:20 am
    Reply

    What I love about kettlebells is how versatile they are. You can do so much with a kettlebell!

Janelle @ Run With No Regrets
April 8, 2020 at 9:19 am
Reply

The kettlebells that I have are very light, like 5 pounds and 7.5 pounds. Do you think they would still be good to use for a workout like this? I can’t commit to a full month challenge, but I’d like to sprinkle in using the kettlebells here and there.



    Rachel
    April 11, 2020 at 8:20 am
    Reply

    Yes, the 7.5 lb would be perfect!

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