Courage Corner Week 1: Kettlebell Swing Skill Builder

Kettlebell Swing Skill Builder

Want to practice your kettlebell swings and get in a killer full body workout? We’ve got you covered! 

Perform 5 total sets of “hinges” at the level appropriate for you. Use a kettlebell or two heavy enough to challenge you for 8 reps!  

Start with the first move on the list and complete 8 reps. Feeling confident? Move to the next skill for the following set! (If you need more practice with a particular movement, stick with that move for the remaining sets.)

Don't know how to hinge/deadlift? START HERE with our FREE Kettlebell Basics Program!

Want to follow along with the exercises in our Exercise Video Library of more than 90 video for just $3/month!? CLICK HERE!

Level 1 / Set 1 = 8 Kettlebell Deadlifts 

• Pushups (Full, elevated/wall, or Kneeling) Perform until you could do ONE MORE rep with good form and stop there!  

Level 2 / Set 2 = 8 “dead stop” two hand swings (park the bell after each rep) 

• Pushups - 1 rep less than last set 

Level 3 / Set 3 = 8 continuous two hand swings

• Pushups - 1 rep less than last set 

Level 4 / Set 4 = 4 one hand swings per side setting the bell down in between hands. 

• Pushups - 1 rep less than last set 

Level 5 / Set 5 = 4 one hand swings per side using a transfer to switch hands. 

• Pushups - 1 rep less than last set 

After each set rest until you can easily breath through your nose.  

Remember, strength is a skill. Take your time, rest as needed, and practice often! 

Happy lifting! 

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By Matt McHugh, RKC "I believe every body is capable of great things and have made it my mission to teach others how to do that in a fun, safe environment with kettlebells and functional movement." Learn more about Matt and all our coaches HERE!