7/31/2019 Swing Progression
1/2
GB Personal Training 2009It is forbidden to copy, edit or
distribute without permission
9 Day
Kettlebell Swing ProgressionBy Greg Brookes
The Kettlebell Swing is the most important kettlebell exercise
you can perform. It
works the majority of muscles in the body, is an amazing fat
burner, shoulder
rehabilitator, posture improver, cardio exercise and mental
toughener. Avoid the
swing and you miss out on HUGE benefits.
Having a plan when you approach your kettlebell swing is vital.
The followingprogression is what I use with my clients. Ladies
start with an 8kg kettlebell and gents
start with a 12kg. Follow the 9 day progression adding more time
or more weightwhere indicated.
Although this is called a 9 day progression this does not
necessarily mean training
every day, ensure that during a 7 day week you rest for at least
2 of these days.
Finally, all these Swing Progressions are partnered with a core
exercise. So you will
perform the swings first followed by the core exercise, then
rest and repeat.
This is by no means a complete workout plan but is a good guide
for improving your
swing.
Print this workout sheet and take it with you to your
session.
A Word of WarningPlease consult with a medical professional
before embarking on any oftheseworkouts. If during any of these
exercises you feel pain, then stop.Please listen toyour body.
Neither I, Greg Brookes, nor GB PersonalTraining can be held
responsible for anyinjuries that may occur due toyou following
these workouts. These workouts aresuggested as a guideonly.
7/31/2019 Swing Progression
2/2
GB Personal Training 2009It is forbidden to copy, edit or
distribute without permission
Swing ProgressionDay 1
Exercise Sets Time Tempo Rest
Single Arm Dead Lift (each arm) 3 30 secs Normal
Slow Mountain Climber 3 30 secs Slow 30 secs
Day 2
Exercise
Single Arm Swing (each arm) 3 30 secs Normal
Up & Down Dog 3 30 secs Slow 30 secs
Day 3
Exercise
Single Arm Swing (each arm) 3 45 secs Normal
Hip Drops 3 30 secs Slow 30 secs
Day 4
Exercise
Single Arm Swing (each arm) 3 60 secs Normal
Cross Slow Mountain Climbers 3 30 secs Slow 30 secs
Day 5
Exercise
Double Handed Swing (Increase KB) 5 30 secs NormalShoulder Taps
5 30 secs Slow 20 secs
Day 6
Exercise
Double Handed Swing 5 40 secs Normal
Push Ups 5 30 secs Slow 30 secs
Day 7
Exercise
Double Handed Swing 5 50 secs Normal
Dirty Dogs 5 30 secs Slow 30 secs
Day 8
Exercise
Double Handed Swing 5 60 secs Normal
T Push Up 5 30 secs Slow 30 secs
Day 9
Exercise
Single Arm Swing (Use Day 8 KB) 3 30 secs Normal
Slow Mountain Climbers 3 30 secs Slow 30 secs
