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Build a strong back with swings.
The kettlebell swing is a move that builds power and explosive strength in all the muscles at the back of the body, known as the posterior chain. These muscles include those of your back, glutes, hamstrings and calves. Not just that, but the swing gives you a stupendous cardio workout too. The exercise has many benefits, and while you don't want to perform them so often that you become injured or risk over-training, it may come as a surprise to learn that you can perform them most days of the week if you wish.
The Waiting Game
You need to be patient and rest between workouts, according to the American College of Sports Medicine, which advises resting for 48 hours between weight training sessions. This means you could perform kettlebell swings three times one week and four times the next, following a schedule of one day on, one day off.
Bending the Rules
The amount of time you should rest between sessions depends on your fitness level and how hard you're working, notes strength coach Marc Perry. If you're always pushing yourself, you need more rest than if you do the same workouts over and over again, or always go light. For instance, if you constantly try to swing a heavier kettlebell for a low number of repetitions and work to fatigue, you'd definitely need those rest days. If you kept your swings lighter, focusing on quality rather than quantity, you could in theory perform swings more often than every other day, provided your muscles weren't getting sore.
Performing It Daily
Many kettlebell advocates actually recommend performing swings daily. Pavel Tsatsouline, who popularized Russian kettlebell training in the West, advocates doing swings every day based on a concept called "greasing the groove." The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement. You must be careful though. Use light kettlebells, never go to failure and don't push it too hard. If you're getting sore after every workout you need to rein it in.
You can not only perform the swing daily -- you can perform lots of swings for lots of days in a row. The 10,000-swing challenge is the ultimate swinging workout and requires you to do swings nearly every day. The notion is simple -- perform 10,000 swings over the course of a calendar month. Again, intensity is key. Be aware of over-training, eat more calories than you usually would and use a kettlebell that feels light for sets of 10 to 20 reps, advises kettlebell trainer Lisa Schaffer. While it isn't a requirement to swing every day, doing so makes the challenge seem more manageable. Typically you can complete this in one of two ways, says Danny Saway of Tucson Kettlebell. Aim for at least 323 swings every day, or try for 500 five days of the week with two full rest days.