Kettlebell Swing Progressions

Kettlebell Swing Progressions:

Thank you for joining me for a quick workout of kettlebell swings and push ups. I filmed this video inside because it was a rainy day. Personally, I was ready for a workout in the wet but electronic equipment doesn’t work well in these conditions! I am going to take you through three progressively more challenging progressions of the kettlebell swing, each progression will be done for two rounds. Use the lesson from Wednesday, using your core in the kettlebell swing, to make sure that you have your technique down. I am going to add in sets of push ups to each set of swings, each round the push ups will get progressively harder. The kettlebell I am using is roughly one third of my bodyweight, this will give you an idea of the weight that is right for you in this session. In order to maximize your technique and your results try not to use excessively light weights. People commonly reach for the eighteen pound bell when the thirty five would actually give them better form. The purpose of this workout is to practice the swings with the technique that you have learned already. Observe your technique and make sure you are holding yourself to a very high standard.

I am going to start off with some cleans to get my body ready for the weight.

Two sets of five cleans from dead on each hand
Two rounds

Now, into our swing and push up progressions.

Fifteen two handed swings
Fifteen pushups
Two rounds

Ten one handed swings
Eight pushups holding bell
repeat on other hand
Two rounds

Twenty total hand to hand swings
Five one arm pushups on each hand
Two rounds

As I have mentioned before, the swing and all of the similar movements pair very well with pushing exercises. They both demand a lot from your core and will keep your heart rate constant as you go from muscle group to muscle group. It’s also always a good idea to consider your grip when trying to decide what exercises to pair up with swings. Rows and pull ups may not seem like such a good idea when you can’t hold onto the bell for the swings!

You will likely be sore in your glutes, abs and back from the swings and in your chest and triceps from the push ups. This workout is the practice you will need for even more challenging workouts to come. Feel free to add this to your existing routine or combine with another one of my workouts. My goal is to practice the basics with you to such a degree that they will be no problem when we progress to more challenging movements.

Thank you for watching, reading and training with me today,

Peter Hirsh