Daily Swing and Get-Up
A daily practice with one kettlebell: a hundred single-arm swings and ten get-ups, about 30 minutes a day, rest included, five or six days a week. Choose a bell you can press overhead five or six times; when a session starts to feel easy, move to the next bell size.
- Level
- Beginner
- Goal
- Fundamentals
- Days per week
- 5 days/week
- Duration
- 4 weeks
- Equipment
- Gym
Week at a glance
Swing and Get-Up
The whole practice in one session: single-arm swings for the hips and the get-up for everything else. Swap arms between sets as you like, and go light on the get-up until every stage is smooth.
2 exercises- Single-Arm Kettlebell Swing10 sets × 10 reps5 per sideRest 0:30
One arm at a time: the hips drive the bell exactly as in the two-hand swing, and the free arm balances the turn.
- Kettlebell Turkish Get-Up10 sets × 1 rep5 per sideRest 1:00
Move through each position slowly and keep your eyes on the bell the whole way up.
