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9 Day Kettlebell Swing Progression

By 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 following progression 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 weight where 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 Warning
Please consult with a medical professional before embarking on any of these workouts. If during any of these exercises you feel pain, then stop. Please listen to your body. Neither I, Greg Brookes, nor GB Personal Training can be held responsible for any injuries that may occur due to you following these workouts. These workouts are suggested as a guide only.

GB Personal Training 2009 It is forbidden to copy, edit or distribute without permission

Swing Progression
Day 1 Exercise Single Arm Dead Lift (each arm) Slow Mountain Climber Day 2 Exercise Single Arm Swing (each arm) Up & Down Dog Day 3 Exercise Single Arm Swing (each arm) Hip Drops Day 4 Exercise Single Arm Swing (each arm) Cross Slow Mountain Climbers Day 5 Exercise Double Handed Swing (Increase KB) Shoulder Taps Day 6 Exercise Double Handed Swing Push Ups Day 7 Exercise Double Handed Swing Dirty Dogs Day 8 Exercise Double Handed Swing T Push Up Day 9 Exercise Single Arm Swing (Use Day 8 KB) Slow Mountain Climbers Sets 3 3 Time 30 secs 30 secs Tempo Normal Slow Rest 30 secs

3 3

30 secs 30 secs

Normal Slow

30 secs

3 3

45 secs 30 secs

Normal Slow

30 secs

3 3

60 secs 30 secs

Normal Slow

30 secs

5 5

30 secs 30 secs

Normal Slow

20 secs

5 5

40 secs 30 secs

Normal Slow

30 secs

5 5

50 secs 30 secs

Normal Slow

30 secs

5 5

60 secs 30 secs

Normal Slow

30 secs

3 3

30 secs 30 secs

Normal Slow

30 secs

GB Personal Training 2009 It is forbidden to copy, edit or distribute without permission