Challenge Your Workout Partner to a 5-Minute Kettlebell Swing-Off | 5 Minutes of Hell | Men’s Health Muscle - video Dailymotion

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Challenge Your Workout Partner to the 5-Minute Kettlebell Swing-Off | 5 Minutes of Hell | Men’s Health Muscle

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00:00 The great thing about doing this other swim workout,

00:01 you can apply this idea to almost any exercise,

00:05 but it's good doing it on the swim

00:06 'cause it makes you accountable.

00:07 - Run into it.

00:08 - We can't slow down too much.

00:10 - Hey y'all, here for five minutes of hell.

00:12 I am joined today by Ebenezer Samuel,

00:16 Men's Health Fitness Director.

00:18 Eb, I know you cook up special workouts for me.

00:22 What do you have today?

00:23 - This one is for both of us and it's actually super fun.

00:26 We're gonna put five minutes on the clock.

00:28 We're actually gonna work back and forth.

00:30 We're basically gonna do a kettlebell count up.

00:32 So I'm gonna do kettlebell swings,

00:33 I'm gonna do five of them.

00:34 You will follow by doing six as soon as I'm done.

00:37 Then I will do seven and eight

00:38 and we're gonna keep going as high as we can

00:40 for the duration of five minutes.

00:42 Now here's the kicker, it's hot potato, right?

00:44 At the end of five minutes,

00:45 you do not want to end with the kettlebell.

00:46 If you are doing swings at the end of five minutes,

00:50 you have to buy me lunch tomorrow.

00:51 - Okay, so a collaborative, competitive five minutes of hell.

00:55 - Competitive.

00:56 - Let's do it.

00:57 (upbeat music)

01:00 - Stand the work, I think we should change something up

01:04 though instead of the lunch thing,

01:06 let's do whoever winds up swinging at the end

01:09 has to do 20 burpees.

01:10 That looks as it all.

01:12 Either way, we're gonna get into this.

01:15 I'm gonna give it a 10 second countdown.

01:16 Brett's gonna start swinging

01:18 and we're going in seven, six, five, four, three, two, one.

01:23 So we've got five minutes on the clock.

01:27 He's gonna lead off with five swings.

01:29 Four, five, and then I'm into it.

01:34 - All right, three, four, five, six.

01:41 All right, straight to seven, right?

01:43 - Yeah, right to seven.

01:45 And all Brett's trying to do here,

01:46 he's trying to keep it simple.

01:47 The idea of the swing is to really just use your glutes.

01:50 So he's trying to squeeze his glutes and stand up

01:52 on every single one of these reps.

01:55 And that's seven.

01:56 - That was seven.

01:57 I'm keeping my hands on the bell the whole time.

01:59 Four, five, six, seven, eight.

02:06 All right, nine.

02:09 - Did you say when it hits the ground?

02:10 - Yeah, when it hits the ground.

02:12 So the great thing about this,

02:15 we wind up essentially working a one-to-one

02:16 work-to-rest ratio.

02:18 It's growing just a little bit, which is good

02:20 'cause I need a little bit more recovery after each set.

02:23 It's nine?

02:24 - 10. - It's nine out of 10.

02:26 One, two.

02:26 Okay, nice.

02:29 Now the one thing that I always see

02:32 with people doing swings,

02:33 is making sure there's no squat in there.

02:37 10, good.

02:41 Yeah, exactly.

02:43 The whole goal on the swing is to make it a hinge.

02:46 So every single time, Brett's trying to let the bell

02:49 float back through his legs.

02:51 Once it does, he pushes his butt back,

02:53 and then again, just stand up and squeeze your glutes.

02:55 Nice, simple motion.

02:56 It's a really good way to practice the swing too.

02:58 - All right, 12 on you.

02:59 - 12.

03:01 - All right, we're about three and a half.

03:04 Down.

03:05 - Four, three, two, one.

03:17 - 13.

03:18 - Three minutes.

03:19 And the cool thing is, we are kind of teaming up.

03:22 We're trying to get this swing count

03:25 up as high as we can,

03:26 but then the last minute, it gets a little bit tactical,

03:29 'cause I wanna make sure he's in it,

03:30 'cause I really don't wanna do burpees.

03:32 Nobody wants to do burpees.

03:35 - 13.

03:37 - 13, sorry.

03:39 - Got ahead of myself.

03:42 - 14.

03:43 - 12.

03:44 - Yeah, but you still need good form, is the thing.

03:49 So you can't go that slow.

03:51 - Seven, six, five.

03:55 - Four, three, two, one.

04:00 - Good.

04:01 - 15.

04:02 - We're almost getting down to that two minute mark.

04:05 So now it starts to get real too.

04:07 If you get to the point in this workout as well,

04:10 where, you know, let's say Brett can't get all 15 swings.

04:13 He can do 10, set the bell down for a minute,

04:16 then do, or for a couple of seconds rather,

04:18 then gather himself and do another five reps.

04:21 You don't have to get it all in one,

04:22 although getting it all in one is that really great challenge

04:24 for your cardio and grip.

04:26 - Yeah, the grip is starting to go.

04:29 The key is just keep it tight.

04:32 And I do appreciate, it is a good grip challenge,

04:36 but unlike other exercises,

04:38 if your grip fails during a kettlebell swing,

04:40 you're in trouble.

04:42 So that's always something to keep an eye on.

04:44 - 16.

04:50 - 17.

04:53 - 18.

04:54 - Down to about 90 seconds.

04:55 Getting harder to talk.

05:00 It's not sticking out.

05:01 Eight, that's eight, right?

05:04 - Nine, 10, I'm on 17.

05:06 - The great thing about doing this other swing workout,

05:12 you can apply this idea to almost any exercise,

05:16 but it's good doing it on the swing

05:17 'cause if you can be accountable,

05:19 you can't slow down too much.

05:21 (grunting)

05:23 - Five, six.

05:26 - One minute.

05:28 (grunting)

05:31 - 15.

05:38 I hate you.

05:44 All right, I got 19, right?

05:46 - Yeah.

05:47 - We know how this is gonna work out.

05:48 I'm gonna want to do the birdies

05:51 'cause he's swinging way too slow.

05:54 Pick it up.

05:56 We've got 30 seconds to go.

05:57 Come on.

06:05 And the thing is, it is like a team game,

06:07 so I want him to get a higher number.

06:09 That way we both get a better workout out of this.

06:11 - I'm sorry, I'm trying to keep good form.

06:17 10, nine.

06:19 Eight, seven.

06:20 Six, four, three, two, one.

06:26 I counted so little.

06:27 You're done.

06:28 Straight into it.

06:30 See, we're hitting chest to deck.

06:32 Getting all the way down.

06:34 Okay.

06:36 I'm not even counting.

06:37 This is all on the honor system.

06:39 This is really, really rocking him out.

06:48 Usually we're very careful with burpees

06:50 because again, as we've explained in other videos,

06:56 there is some risk if you hit the deck too hard

07:00 for your wrists.

07:02 There are other ways to ramp up your heart rate

07:04 that aren't as dangerous,

07:06 but on occasions,

07:10 - That was horrible.

07:11 - The burpee is a wonderful tool.

07:13 What a time.

07:14 What a great drill.

07:16 Let's be real.

07:17 I didn't want to take any valor from that.

07:19 It was the luck of the draw.

07:21 When you're doing the swing,

07:22 it is, while it is a very simple move,

07:25 it is a technical move.

07:27 And we need to make sure that all the components are there

07:29 so you can speed up to a degree.

07:31 But what I was thinking as I was doing that

07:34 is that I am not going to whip my arm up

07:37 because what we're going for there is the hip extension.

07:41 - Yes.

07:41 - So it's standing straight up,

07:44 squeezing the glutes, getting the hip extension.

07:46 Arms are more like a line attached to the weight.

07:50 So rather than seeing that time go

07:53 and starting to really swing it with your arms,

07:56 it's keeping in control and really, you know,

08:00 just whoever winds up with that last set,

08:03 you can't really do much to rush it out too much.

08:05 - To answer your question about how I'm feeling,

08:07 now I know how you feel in the series.

08:09 - There we go.

08:10 We got to go to hell.

08:11 - This is a, but this is a perfect version of hell, right?

08:15 In that you still get plenty of rest.

08:17 We still got plenty of work in, but, and you're right.

08:20 The swing is a great exercise for this

08:22 because it keeps you accountable.

08:24 There's no way you can get tactical, quote unquote,

08:27 in the last minute and slow things down to stick me with it.

08:31 There's no way I can get faster.

08:34 Every swing is supposed to be as fast

08:36 and powerful as possible.

08:37 So it just winds up being a really, really good chance

08:40 for us to get a ton of explosive conditioning,

08:44 really work the glutes and our grip gets it too.

08:48 And whoever gets stuck with the burpees,

08:50 I think my heart rate is still coming down.

08:51 - I mean, we'll let Ebb finally relax,

08:54 but if you've been looking for the super quick drill

08:57 to challenge a friend, mess around a little bit after,

09:01 good heart training, get some bells, get swinging,

09:05 and see who's going to wind up with the burpees

09:06 at the end of the day.

09:08 [BLANK_AUDIO]

Challenge Your Workout Partner to a 5-Minute Kettlebell Swing-Off | 5 Minutes of Hell | Men’s Health Muscle

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