1000kg! Swings! It’s all too much! Actually it’s not. Work out the KB size and then divide 1000 by the KB size. That will tell you your rep amounts. You can then do sets of 10-15 with brief rests (ideally the rest will be you stopping the swing, putting the weight down, turn 180 degrees and starting again to ensure you get a rest as well as a reset on your form). Swing till you hit your 1 tonne payload to get those sweet, sweet points!

How to do a Kettlebell Swing

Start with the Kettle Bell being between your feet with your toes ever so slightly turned out.

Squat down to grab the Kettle Bell with both hands in a overhanded grip. Ensure you bend at the hips and knees. Keep that back straight!

Hold the Kettle Bell between your thighs with loose arms. Push the Kettle Bell under your hips and bend your hips so that you tilt forward.

From this tilted position through the hips (remember neutral spine! No slouching!), thrust your hips forward fast and hard to a squeezed glute position.

From this fast movement, you have created momentum and thus a pendulum effect for the Kettle Bell.

Breathe out as your thrust forward and breathe in as you allow the Kettle Bell to swing back under your hips.

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