How to do 100 Kettlebell Swings A Day - Sets/Reps/Weight

GET YOUR 7 DAY KETTLEBELL RESET HERE ---- whoisjonharris...
SIGN UP FOR THE NEWSLETTER ---- whoisjonharris...
Email me here ---- [e-mail]
Want to chat? Find me on Instagram here / whoisjonharris
Do you want to learn how to do 100 kettlebell swings a day? In this video, we'll walk you through the entire process, from sets and reps to weight to see which version is best for you.
There is a version of 100 kettlebell swings that is perfect for everyone, regardless of your fitness level or experience. In this video, we'll help you find the version of 100 kettlebell swings that is right for you, based on your fitness level and experience. So whether you want to start out slow and gradually increase the weight, or you want to start out with a higher weight and work your way down, we've got you covered!

[@mhorset]

I started few weeks ago doing 20kg kettlebell swings and I am experiencing very good results. Last week I did 100 per day, 50 at morning and 50 at afternoon

[@WhoIsJonHarris]

Very nice!

[@kurtmichaelson]

I recently started doing 5x20 swings with 5x20 pushups. It feels so good too. Swing, squat, rows, thrusters, snatch, pushups. It's all good.

[@WhoIsJonHarris]

the swing pushup combo at 5x20 is so perfect. An excellent combo my friend.

[@sandra.george93]

I am 76, started 100 kettlebell swings at 15lbs. It is challenging. I want to correct osteopenia.

[@WhoIsJonHarris]

Just keep it up. Move to 18lbs next.

[@maxpower8052]

I am a dude and always will be! Enjoyed the humor a lot. Subscribed and am looking forward to future videos!

[@WhoIsJonHarris]

Just making sure nobody gets any hair brained ideas boss. Things are getting weird out there.

[@saba_7835]

I'm 5'2 female and i usually do 16kg first set swing as many as i can 35 ish then i do 20 reps then i just carry on with 20 then 15 then 10... thats my warm up to my weight training session 😂 3x a week i love kettle bell excercises as find it hard to go running 🏃‍♂️

[@WhoIsJonHarris]

Slowly but surely you’ll move up.

[@carmenrenee5146]

Everyone is talking in kg. I have to google the conversion from KG to lbs every time 😩 just started my daily 20lb kettlebell swings today. Thank you for this detailed video. ♥️

[@FirstNameLastName-gb8pg]

It makes us feel bougie

[@lupus_croatiae]

that's why it's called IS, whole world is using these measures. But to make it easier for you, divide lbs by half and then take around 10% from it. So lets say 30 lbs divided by 2 is 15, then we take 1,5 from 15 you get 13,5 kg, it's the closest approximation (30lbs = 13,6 kg)

[@carmenrenee5146]

@@FirstNameLastName-gb8pg😅

[@carmenrenee5146]

Omg Thank you!

[@MsLAQu]

I've been doing kettlebell exercises for a while now, but the idea of ​​100 swings a day is great. Thanks for the video, you have a great gym!

[@WhoIsJonHarris]

Thanks my friend. I’d like to think it’s the anchor point of the day for sure.

[@giver_up_top]

Hey Jon, this quickly becoming one of my favorite youtube channels. As others have commented, I love practical, down-to-earth, don't-overthink-it approach... and the humor! That being said, I do have a question about this: do you do 100 KB swings a day *in addition* to also doing regular workouts? Do you do them at different parts of the day maybe?

[@WhoIsJonHarris]

It’s at-least my minimal daily movement. But I still do them if I do a “real” workout as well.

[@anthonycraig274]

Guys should have 3 bells, 16kg 20kg and 24kg. You can buy heavier as you become stronger, but you will alway need and use the lighter weight.

[@blackadder564]

20 kg bell. 20 emom rounds with 15 reps. For a total of 300 swings each day.

[@WhoIsJonHarris]

I like it.

[@peterparker5166]

Beast!

[@r1pbuck]

First day: I just did 3x20 swings with my 16Kg bell...I'll do 2x20 more in a bit. I hope I can move tomorrow. However I'll be doing 100 per day ongoing, and I'll increase the weight when it seems at all easy. I've basically sat on my butt since the Covid lockdowns...gained too much weight [although not a terrible amount] and my wind is terrible. This will change.

[@WhoIsJonHarris]

Glad to hear it. And in some low impact walking and you’ll be set. Until the bells get too easy that is!

[@waynecarson8635]

Sit means sit we don’t train “stay” as the last command given is what the k9 should be doing we do use “wait” as k9 knows he is not “ free” yet

[@bagbunny]

I just found that out with the light weight kettlebell a few days ago! I'm nervous about hurting my back so I started with twelve pounds, but the movement didn't feel right, so I tried with the twenty-five kettlebell, and it was much better.

[@tockingwatches2377]

The comedy amongst the instruction was great! I started adding 35# halos to my warmups, and it’s really solving my long time shoulder injury / mobility issues.

[@peacemaster8117]

I've been doing halos with my swings too, my family has a history of shoulder dislocations and I'm trying to strengthen those bad boys against future misfortune.

[@vincentj3093]

Your dog was already sitting when you told him to sit. This can be somewhat confusing to any dog but especially to a Mal. Great dog you have there.

[@MrZbel]

really nice dog you have!!

[@WhoIsJonHarris]

He’s my special fur missile.

[@arikjacobson5771]

just found your videos. love your mindset and channel! subscribed!

[@WhoIsJonHarris]

Thanks brother! Glad you’re here!

[@JohnLaFosse]

I’m doing 8lbs. Might seem laughable however it’s my second day and seeing I’ve had aortic heart surgery years ago lifting anything has typically set me back. Whenever I am required to lift and I ‘overdue it’, which isn’t much weight, it can be a week of recovery or worse. And so I’m just practicing good form with getting my blood pumping a bit more with a concentrated mindset. Good flow and breathing into the movement without checking out for too long during rests seems to be the right path for now.

[@WhoIsJonHarris]

Slowly build in reps. Then reduce reps and build in weight. Next step is get a 12lb. Godspeed my friend!

[@JohnLaFosse]

@@WhoIsJonHarris I’m also doing plank position with 3 point contact dragging the kettlebell in an x pattern which is a little difficult but is isolating my core. With swings it’s vital I do it right once I do heavier weight and not lift whatsoever with the arms. I have a 10 year run in martial arts training before heart surgery and a good foundation in holding positions/isometrics so I’m doing what comes natural and focusing on each move without trying to reinvent the wheel.

[@thomashowlin4353]

Great job, I am 69 and at least 5 days a week I do 15 push-ups, then 10 switch hand kettle bell swings with a 35 lb bell, then I do 10 reps ab wheel, for a total of 10 sets . Push-ups 150 total, kettle bell swings 100 total, ab rolls total 100. In the afternoon after a 1 hr. Bike ride, and a 1 hr. Rucking walk with a35 lb vest I try to do another 100 push-ups and 100 two handed kettle bell swings. I don’t want to get hurt, and I feel anything more than 35 lbs will put me in a position to get injured. By the way, you got a great looking Malinois, and I wish you the best, Malinois are the Ferrari’s of the dog world. Where did you get him ?

[@paul-dq6lk]

Big up og keep up the good work

[@michaell31]

Dude you sound exactly like Senator Rand Paul. Great video by the way

[@WhoIsJonHarris]

I’ll for sure take that my dude. But I do think I have a way better haircut.

[@cocovasquez1]

Single hand swings are very affective as well

[@103SideProjects]

Thanks for describing your genitals. This better not be another LiverKing situation.

[@WhoIsJonHarris]

Look Jeff I don’t know what you want from me. We’re living in a different world right now and some of us might feel a little more masculine or feminine from day to day. Hour by hour. If maybe neither in some cases. But at the end of the day everybody can identify with having a sandwich or a hotdog. Pretty cut and dry usually. As far as the Liver King goes, I definitely don’t have the budget for $11k worth of growth hormone. But if I did…. I can’t make any promises brother.

[@K0T4IDAG00FY]

Random question Is it ok for nine year olds to lift 100 pounds or will that stunt growth

[@WhoIsJonHarris]

@@K0T4IDAG00FY most of the “stunting growth” talk has been debunked at this point. 100lbs is an arbitrary number though. Stay safe. And I’d recommend sticking with sets of 5 or more for a few years when you’re younger.

[@K0T4IDAG00FY]

@@WhoIsJonHarris ok

[@cathywithac3793]

Thanks for this great video! I bought a 10# & 15# KB a few years ago (I knew nothing about KBs at the time) but never implemented them into my exercise routine. Yesterday I tried the 10# and it was way too light. The 15# had me out of breath after 25 reps so I did 4 sets of 25 and I felt great (slight DOMS today...not too much). I suspected that the 15# was also too light. Tomorrow my 25# KB should be arriving. I can't wait to try it! I'm expecting to do ten sets of ten swings with the 25 pounder. We'll see how it goes. I may have to work up to the ten sets with the heavier weight.

[@violabol]

What was that thing you said again about knock your husband out with the kettlebell...... 😂😂😂😂😂

[@DesertNebula]

I got a 15 and 20 pound at home 😅 But I'm winded the 15 swing 😮

[@Sethrod8]

Try a Russian ladder rep approach do 15 then 10 then 5 for 3sets, you have done 90 without “going over 15”

[@justinenho]

i tried doing kettlebell swings a few days ago and have been recovering since 😭 idk if my posture was wrong but it hurts to walk and my hamstrings are sensitive

[@poski249]

Just got 3 bells to use for cardio in between DB strength sessions which I'm picking up at 61 after a type 2 diabetes diagnosis. 25, 40 and 50 lbs. I've been falling into the hole of trying to program an "optimal" routine. Thanks for the figurative smack upside the head, Jon! Tonight, 10 emom x 10 with the 40. Simple! Signing up for the newsletter.

[@WhoIsJonHarris]

I think you’ve got a good spread my friend. Keep swangin! We’ll see you on the newsletter side.

[@ciao98496]

Great video. thank you

[@WhoIsJonHarris]

Thanks Paris. Be well.

[@Jennifer-wr9si]

I had to slow the video speed to realise he did not, in fact, name his dog 'Anus'.

[@Dadvestor]

Subbed

[@WhoIsJonHarris]

I was really hoping you would.

[@memoryhero]

2:34 - Fatality! XD

[@Faronator]

I’d just grab a 50lb bell and do 10 sets of 10 throughout the day for most guys. Unless you’re training for endurance or sport - just get the reps in. Feeling beat up after a hard workout one day? Just absolutely don’t wanna do fucking swings? Fine! Go for a 20 or 30 minute walk. Preferably outside. Weird and don’t wanna go outside? That’s fine too! Hop on a treadmill but your weird ass better put it on an incline. Don’t take offense though guys (and gals). I’m weird too. I only workout two days a week and I do 4 supersets a workout. I have a volume day that’s 4 x 10+ Front Squats/Good Mornings Bench/Band Pull Aparts Pendlay Rows/DB Shoulder Press Incline DB Curls/Skullcrushers (With fat gripz on the arm work) My second resistance training day is my heavy day. I’ll run the first lift of each superset as 4 x 5-6 and reduce the weight 10% each set starting at 85-90% of my 1RM. The second lift of the superset I do as my standard 4x10+ and it looks like this: Deadlift/Goblet Squats Incline Bench/Reverse Flyes Tricep Extensions/Reverse Curls (No gripz and 4 x 15) Kettlebell Swings/Jumping Squats (4x15) Run this for 6 months on Mondays and Fridays and add 2.5lbs a week if you clear your sets. Do your 100 swings on off days in the AM and add a 30 min vest walk in the evenings and it’ll make a man of you. Come back and thank me once you realize you don’t have to live in the gym to be an animal!

[@WhoIsJonHarris]

I respect it.

[@Faronator]

@@WhoIsJonHarris likewise! 🫵🏻

[@BabylonianCaptivity]

Thank you. Really helpful.

[@ARIES9327]

5 sets 20 in 15 minutes

[@LoveLife-gv8jg]

Amos is beautiful❤

[@mp5ive424]

He was already sitting 😂

[@Ok-uc5in]

Love this guy

[@leefury7]

I do 3 sets with 20#, 40/30/30 swings in my warmup.. I intersperse those with KB squats #30. Then go do my high intensity rowing, stair stepping, dreadmill, doing 3 sets 2min ea. Then I go back and do the KB routine again except I do 30# swings. Planet Fitness doesn't have anything above 30#. I'm 75 and have had issues with ruptured discs. So I do what my back will allow.

[@WhoIsJonHarris]

Great approach. As I knew you would. Isn’t it crazy that Planet Fitness stops at 30lbs for Kettlebells? I mean at least go to 50.

[@leefury7]

@@WhoIsJonHarris It's all about $$$. And no grunting. But what can you expect for $10/mo.? Been going for 8-9 yrs now. Can't complain.

[@whoknows8223]

KB swings target my hamstrings as nothing else. Love them. Wish I did them earlier. Just started 2 weeks ago and I am sore in hamstrings everytime. Such a great feeling Edit: I have an adjustable kettlebell which is saving money and space for my homegym

[@WhoIsJonHarris]

I agree. Sounds like you’re doing it right!

[@norcalchrismeister]

Cool vid. I usually start off doing 50 reps with a 35lb kettlebell and then do 10 sets of 10 with a 50 pounder in 10 min. I’m going to try 4 sets of 25 with the 50 lb. I also want to get a 75 lb kettlebell

[@WhoIsJonHarris]

I think the addition of a 70lb would give you some great options. A good VARIETY of weights that is. Swing away!

[@norcalchrismeister]

For sure bro!@@WhoIsJonHarris

[@nirpy]

Your Belgian training up good for a year old. You ever hear "amos Moses" by Primus? great song Enjoying the channel

[@WhoIsJonHarris]

Thanks. We are BOTH learning haha. Funny enough I never really got into Primus. I mean My Name Is Mud was always thrown around. But they weren’t “heavy” enough for me back in those days. I was too caught up in Slipknot and Slayer.

[@satchycollins3985]

Thanks for the info 👍

[@WhoIsJonHarris]

Any time!

[@CaptBongo]

Thank you for the post. BTW killer pupper.

[@WhoIsJonHarris]

Thanks. And he’s the real star of the show!

[@DavidLoveOfficial]

Great content brother.

[@Siuyendiana]

😊👍🏻

[@HumanOptimization]

great video. where do you get your bells from?

[@WhoIsJonHarris]

I highly recommend Vulcan Strength. Their Absolute Training Bells are the best on the market.

[@HumanOptimization]

awesome. i'll check em out. thanks@@WhoIsJonHarris

[@devlinm5398]

That dog is bad ass. 🧡🤘🐶

[@WhoIsJonHarris]

Agreed.

[@dewidavies7995]

Thanks great video 😊

[@WhoIsJonHarris]

Thanks for watching friend.

[@christophergreene13]

the algorithm brought me here and I am grateful. after watching a handful of videos and seeing you've been getting after it for 2yrs now, I can't wrap my head around how your channel hasn't blown up yet. your clear, direct presentation style, peppered with good humor and "stop talking/(over)thinking and start DOing," no bullshit approach is such a breath of fresh air and is much needed. And that's not saying anything on the shooting and editing also being great! keep at it, brother

[@WhoIsJonHarris]

Thanks my friend. It’s a slow grind. And I need to take my own advice and DO more as far as posting etc. Got one I’m working on that should be posted Monday! I’ll start with once a week consistently. And then build accordingly!

[@dwolfstah]

"No bullshit" approach? Are you serious? He doesn't swing until 9:23 of a 13m video!!!

[@lucky5th2]

Would you recommend doing this before or *after an ice bath? I do them daily for mental health stuff. * obviously I'd need to warm up properly after ice dip

[@WhoIsJonHarris]

If anything maybe before the ice bath and not after. I can’t say that I do that very often.

[@gpult]

All the gender identity comments are distracting.

[@user-23w8s1n]

I love it!

[@lucky5th2]

By all do you mean the one

[@DavidLoveOfficial]

Concentrate harder.

[@Lion-qi8ej]

They made perfect sense.

[@robolive123]

😂or, pure common sense.

[@evelynmueller6523]

Just came across your channel today! Follow you now on insta as well...great content and willing to learn more! Thanks Jon!!

[@WhoIsJonHarris]

Thank you for being a friend.