Returning to 90-second kettlebell swings every 60-minutes

| filed under: Kettlebell Training, RNNR, Kettlebells, Kettlebell Swings

Back on May 4, 2016, I wrote I’m swinging a kettlebell for 90-seconds every 60-minutes, which was health and fitness advice I received from reading Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty! by Don Fitch.

Kettlebells

Update: I personally choose my cast iron kettlebells from Dragon Door and my competition kettlebells from Kettlebell Kings.

While I have owned a BTBSIGN Interval Timer since last December, I finally programmed it to beep at me every hour to take around 54 kettlebell two-handed "Russian style" kettlebell swings.

So, starting today, I am returning to this routine. This time, however, I am going to make sure I won’t swing my kettlebell without stretching my body. I made that mistake with terrible consequences and the reason is clear: when you only swing a kettlebell for 90-seconds every hour, the bounce from warmup to cool down is rapid and the stress to the body is spread across the entire day.

Unlike doing 45-minutes of intense kettlebell exercises when stress on the muscles and its intense-workout-related work of the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip results in exhaustion and failure, that doesn't happen with Don Fitch's plan. But, you feel it in the morning, that's for sure.

And, if you don't do some stretching at the end of every 90-second swing, be sure to do some stretching at the end of the day or after one or two of them; otherwise, charley horses will abound and you might even suffer sciatic pain.

BTBSIGN Interval Timer

Get Fit, Get Fierce with Kettlebell Swings

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Returning to 90-second kettlebell swings every 60-minutes