When it comes to simplicity and power, few movements rival the Russian kettlebell swing. With just one tool and one movement pattern, you train the entire posterior chain, build explosive hip drive, condition your cardiovascular system, and develop grip resilience.
This challenge is exactly that: 100 Russian kettlebell swings, unbroken or broken into sets, performed with focus on power, posture, and precision.
“When done right, a kettlebell swing isn’t just cardio it’s a ballistic expression of power and intent.” — RB100.Fitness
The Challenge Format
- Reps: 100 total
- Type: Russian-style (swing to shoulder height)
- Weight Guidance:
- Beginner: 8–16kg
- Intermediate: 16–24kg
- Advanced: 24–32kg+
Choose your own adventure:
- For Time: How fast can you perform 100 perfect swings?
- For Quality: How few sets can you complete 100 reps with pristine form?
Log your results (time, reps per set, weight used) in the RB100 Tracker.
Why Russian Swings?
Unlike the American version (which swings overhead), the Russian swing ends at shoulder height, keeping tension where it matters most:
- Posterior chain (glutes, hamstrings, back)
- Core engagement and hip lockout
- Explosive drive and power output
- Safer for shoulders and easier to maintain form under fatigue
It’s a go-to move for tactical athletes, sprinters, lifters, and everyday humans who want real-world strength.
Technique Tips
- Hinge, don’t squat push the hips back
- Snap the hips and brace the glutes at the top
- Keep the bell close and tight no rainbow arcs
- Let the arms act as guides, not lifters
- Breathe in at the bottom, exhale with force on the swing
If your low back hurts during swings, you’re likely squatting or over-arching. Film yourself. Adjust. Perfect.
Progressions & Variations
- 10 sets of 10 with 20s rest
- EMOM: 20 swings per minute for 5 minutes
- Ladder: 20-25-30-25 reps
- Pair with #60: Overhead Carries for grip + posture focus
- Combine with burpees, push-ups, or rows for a full-body workout
Want to make it even harder? Try double kettlebell swings, or perform a swing-clean every 5 reps.
Conditioning, Strength, or Both?
With the right load and tempo, swings can build:
- Anaerobic conditioning
- Explosive posterior chain power
- Muscular endurance
- Grip stamina and breath control
It’s one of the rare tools that spans across goals. Whether your sport is HYROX, CrossFit, triathlon, or daily life swings work.
Learn More
- Healthline: The Benefits of Kettlebell Swings
- Breaking Muscle: The Definitive Case for the Russian Swing
