PowerIntermediate

Swing and Turkish Get-Up

10 sets of swings and Turkish Get-Ups for power and mobility

Duration: 20-40 minutes
Equipment: 1 kettlebell
3-6 days/week
20-40 minutes
1 kettlebell

The Classic Combination

You will be 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

Exercise Demonstrations

Kettlebell Swing

Turkish Get-Up

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