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