Swing and Get-Up
Eight weeks, two movements, three days a week. Swings and get-ups, plus one thing at the end.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- One kettlebell, floor space and enough headroom to stand with it locked out overhead.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Swing & Get-Up A
- One-Arm Kettlebell Swing 4 × 10 each
- Turkish Get-up 3 × 2 each
- Goblet Squat 3 × 10
- Side Plank 2 × 45 sec each side
Swings: the hips throw the bell, the arm only steers it. Two minutes between swing sets.
Day 2 Swing & Get-Up B
- One-Arm Kettlebell Swing 4 × 10 each
- Turkish Get-up 3 × 2 each
- One-Arm Kettlebell Row 3 × 10 each
- Side Plank 2 × 45 sec each side
Get-ups: one rep at a time, eyes on the bell the whole way up and the whole way down.
Day 3 Swing & Get-Up C
- One-Arm Kettlebell Swing 4 × 10 each
- Turkish Get-up 3 × 2 each
- Kettlebell Floor Press 3 × 10 each
- Side Plank 2 × 45 sec each side
The third day is the same as the first two and that is the plan. Same bell, same order, better reps.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.