One other month, one other viral TikTok health problem. The newest one? Doing 100 kettlebell swings a day for 30 days. Proponents say that this routine could make you “leaner, stronger, and quicker,” within the phrases of 1 fan, however as we all know from earlier social media health developments ( you, 75 Laborious), on-line health recommendation isn’t at all times as much as snuff.

Kettlebell swings, to be clear, are 100% legit—they’re a staple lower-body train for good cause. “Kettlebells are the most effective instruments for each mobility and energy, so that you get a double whammy [of workout benefits],” Maggi Gao, CPT, an authorized kettlebell teacher and health coach based mostly in New York Metropolis, tells SELF. The kettlebell swing works the muscle mass on the again of your physique (known as the posterior chain), notably your glutes and hamstrings, which makes it an particularly nice train for anybody who spends most of their day sitting. The movement of the swing additionally trains hip mobility and lumbar (again) stability, which implies that whenever you’re doing it correctly, this train will strengthen your again in a protected approach—no bending, flexing, or twisting required. As an explosive motion, it additionally helps prepare energy and offers you an excellent cardio exercise. And at last, it’s an ideal lower-body train to do you probably have knee ache. Not like lunges and squats, which contain a number of bending and straightening of the knees, the motion within the kettlebell swing comes out of your hips.

However…must you do 100 of ’em? Lengthy story quick: It is dependent upon your stage of expertise, Gao says. In the event you’re acquainted with kettlebells—say, you steadily embrace them in your exercises and really feel such as you’ve obtained the shape down pat—doing 100 swings a day isn’t a half-bad thought, she says. In actual fact, it’s even one thing she recommends to purchasers, notably these with packed schedules: “It’s nice for rising endurance and energy, particularly in case you simply need to get a bit of little bit of motion in daily, as a result of it’s not going to take up a number of time,” Gao says. “You get actually good bang in your buck.”

For folks merely scrolling by way of TikTok, seeing the problem, and considering it could be an effective way so as to add new motion into their day? Effectively, that’s one other story. In the event you aren’t already working with kettlebells, doing 100 swings a day is inadvisable, in response to Gao. “It’s like beginning to run 5 miles daily whenever you haven’t performed any working earlier than,” she says. For one, you’ll be setting your self up for burnout. In terms of any sort of exercise, going from zero to 1 hundred (actually, on this case) isn’t sustainable.

What’s extra, it can be harmful, in response to Gao—it’s placing a ton of latest pressure in your physique and probably setting you up for damage. That’s as a result of a kettlebell swing is a fairly superior motion, and in case you begin cranking out reps earlier than you get the shape down, you possibly can harm your decrease again and neck, or pressure your shoulders.

One other month, one other viral TikTok health problem. The newest one? Doing 100 kettlebell swings a day for 30 days. Proponents say that this routine could make you “leaner, stronger, and quicker,” within the phrases of 1 fan, however as we all know from earlier social media health developments ( you, 75 Laborious), on-line health recommendation isn’t at all times as much as snuff.

Kettlebell swings, to be clear, are 100% legit—they’re a staple lower-body train for good cause. “Kettlebells are the most effective instruments for each mobility and energy, so that you get a double whammy [of workout benefits],” Maggi Gao, CPT, an authorized kettlebell teacher and health coach based mostly in New York Metropolis, tells SELF. The kettlebell swing works the muscle mass on the again of your physique (known as the posterior chain), notably your glutes and hamstrings, which makes it an particularly nice train for anybody who spends most of their day sitting. The movement of the swing additionally trains hip mobility and lumbar (again) stability, which implies that whenever you’re doing it correctly, this train will strengthen your again in a protected approach—no bending, flexing, or twisting required. As an explosive motion, it additionally helps prepare energy and offers you an excellent cardio exercise. And at last, it’s an ideal lower-body train to do you probably have knee ache. Not like lunges and squats, which contain a number of bending and straightening of the knees, the motion within the kettlebell swing comes out of your hips.

However…must you do 100 of ’em? Lengthy story quick: It is dependent upon your stage of expertise, Gao says. In the event you’re acquainted with kettlebells—say, you steadily embrace them in your exercises and really feel such as you’ve obtained the shape down pat—doing 100 swings a day isn’t a half-bad thought, she says. In actual fact, it’s even one thing she recommends to purchasers, notably these with packed schedules: “It’s nice for rising endurance and energy, particularly in case you simply need to get a bit of little bit of motion in daily, as a result of it’s not going to take up a number of time,” Gao says. “You get actually good bang in your buck.”

For folks merely scrolling by way of TikTok, seeing the problem, and considering it could be an effective way so as to add new motion into their day? Effectively, that’s one other story. In the event you aren’t already working with kettlebells, doing 100 swings a day is inadvisable, in response to Gao. “It’s like beginning to run 5 miles daily whenever you haven’t performed any working earlier than,” she says. For one, you’ll be setting your self up for burnout. In terms of any sort of exercise, going from zero to 1 hundred (actually, on this case) isn’t sustainable.

What’s extra, it can be harmful, in response to Gao—it’s placing a ton of latest pressure in your physique and probably setting you up for damage. That’s as a result of a kettlebell swing is a fairly superior motion, and in case you begin cranking out reps earlier than you get the shape down, you possibly can harm your decrease again and neck, or pressure your shoulders.