I often get asked about my kettlebell program with as: What do you do at each meeting? As well as  other like questions: all to which my response is usually, “swings and things.” Although this saying is meant to be funny, there is truth behind it. The kettlebell swing is an incredible move that with proper progression can make a person fitter without ever even doing such moves as the snatch or more advanced moves. This particular move has built into it the ability to add in complexity to further results and to fight off boredom as you train for your goals.

Of course I am not saying to only do kettlebell swings, but that as moves go in addition to a well-rounded program of pushes, pulls, carries and so-on. You don’t need to get complicated to see fitness results from the swing. This week’s workout is my ode to that point and it will challenge you throughout.

Weekly Workout: The Fat-loss Shifting Swing

This week’s workout is done by doing the following drills in the order given:

10 1 arm dead swings

10 figure 8’s

10 1 arm swings

Once again the goal of each set is to not set the bell down. So be wise and grab the right size bell to make that happen. As each round goes along take off two reps of each move in order to not have to rest much and to get the metabolic effect.

Men use a 16 to 32 kg bell

Women use a 10 kg to 16 kg bell

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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