The Classic Combination
The Swing and Turkish Get-Up program has you performing 10 sets of 10 reps of One-Arm Swings. It will be followed by 10 sets of one rep of Turkish Get-Ups.
You may choose to gradually increase the weight of the kettlebell.
Program Structure
You will perform 10 sets of 10 reps of One-Arm Swings and Turkish Get-Ups.
If you select the weight increase progression, each step of the progression will add two sets of the heavier weight. Eventually you will be performing all 10 sets with the heavier weight.
Training Details
The Exercises
- One-Arm Swings: 10 sets of 10 reps
- Turkish Get-Ups: 10 sets of 1 rep
Frequency
- 2-6 days per week
- Adjust based on recovery
Progression Options
- Gradual weight increase
- Alternate between one-arm and two-arm swings every 3rd session
Benefits
- Builds explosive hip power
- Develops total-body strength and stability
- Improves shoulder mobility and stability
- Enhances core strength
- Time-efficient full-body training
Who Is This For?
Perfect for intermediate practitioners who want to:
- Build power and strength
- Improve mobility
- Burn fat
- Get a complete workout with minimal equipment