Here’s a simple & FREE kettlebell swing program that requires three different bells (small, medium, large) and as little as 5 to 10 minutes a day, 3 days per week.
You’ll arrange the bells in various prescribed orders and simply move to the next bell every round. Each day the total number of rounds change and every two weeks the order of the bells change. That’s it.
The idea is that the lighter weights teach you how to move the heavier weights and the heavier weights teach you how to generate power with the lighter weights. The goal is make every rep look the same regardless of the weight used.
It’s a very simple program that follows principles of waving the load by manipulating the most variable of variables… volume.
This program gives you one easy, hard and medium workout per week. Over the course of six weeks you’ll gradually increase the difficulty, back off, then build up again. By week six you’ll more than double the amount of work performed on week 1, day
The 3x3x6 KETTLEBELL SWING PROGRAM
3 Bells x 3 Configurations x 6 Weeks
Choose the heaviest bell you can perform 20 continuous swings with, then choose one lighter and one heavier bell.
Women can use 4 to 16kg jumps between bells, Men should use 8 to 16kg jumps between bells.
Women use 12kg, 16kg and 20kg or 16kg, 24kg, 32kg or 24kg, 32kg, 48kg
Men use 16kg, 24kg, 32kg or 24kg, 32kg, 48kg
You’ll perform the workout three days per week. e.g. M,W,F or Tues,Thurs,Sat for anywhere from 5 to 10 minutes.
Every 30 seconds perform 10 reps.
Switch bells every 30 seconds.
Alternate which bells you use every set in such a way that you use the middle bell every other set and the first bell every 4 rounds like this (Left bell, Middle bell, Right Bell, Middle Bell, Left Bell, Middle Bell, Right Bell, Middle Bell….etc.)
Arrange the order of the bells by placing the LIGHT bell in the middle and the medium bell on the far left. Start round 1 with the leftmost/medium bell.
On Day 1 perform 10 rounds
On day 2, 14 rounds.
On day 3, 12 rounds.
On day 4, 16 rounds
On day 5, 20 rounds
On day 6, 18 rounds
Change the order of the bells by placing the MEDIUM bell in the middle and the light bell on the far left. Start round 1 with the leftmost/light bell.
Remember to use the medium bell every other round.
On Day 7 perform 10 rounds
On day 8, 14 rounds.
On day 9, 12 rounds.
On day 10, 16 rounds
On day 11, 20 rounds
On day 12, 18 rounds
Change the order of the bells by placing the HEAVIEST bell in the middle and the medium bell on the far left. Start round 1 with the leftmost/medium bell.
On Day 13 perform 10 rounds
On day 14, 14 rounds.
On day 15, 12 rounds.
On day 16, 16 rounds
On day 17, 20 rounds
On day 18, 18 rounds
If you already train three days per week, just perform this workout either after your normal workouts or on separate days. It’s time efficient and repeatable while featuring the most accessible, powerful and transformation kettlebell technique, the swing.
Now, go forth and be strong(er).