Books / No. 04
Swing, get-up, carry. One kettlebell.
Three of the eleven tests in this standard live inside a single kettlebell. Nothing else on the gear list moves three tests for one purchase, and thirty minutes twice a week is enough to move all three.
$17
Highest value · 21 pages · PDF
- How to pick the starting weight with four checks instead of a guess, so you buy once
- Three weeks of hinge work before the bell ever leaves the floor at speed, which is the part everyone skips
- The swing taught from the hinge up, with the four faults that cost backs
- The get-up broken into six positions you can own separately
- Twelve weeks, two sessions a week, written out set by set
Buy the PDF, $17 All seven books
Instant PDF download through Payhip, paid securely by card. Launch offer: the first hundred readers get it at half price with code BELL50 at checkout.
What is in it
9 chapters, 21 pages.
- 01One bellWhy a single kettlebell covers three tests, and what it will not cover
- 02Picking the weightThe four checks that pick it for you, so you buy once
- 03The hingeThree weeks before you swing anything, and why that is the bargain of the book
- 04The swingTaught from the hinge up, with the four faults that cost backs
- 05The get-upSix positions you can own separately before you own the whole thing
- 06The carryThe simplest lift here and the one that changes daily life fastest
- 07The twelve weeksEvery session, written out, thirty minutes twice a week
- 08What goes wrongThe elbow, the lower back, and week seven
- 09The cardThe whole programme on one printable page
A page from it
How it reads.
From Part Three
A swing is not a lift. It is a hinge performed quickly with a weight attached, and every fault in the swing is a fault in the hinge that speed has made expensive.
Fix it slowly and the fast version arrives on its own.
One Bell, Three Lifts, Part ThreeHonestly
Who this is for.
You own one kettlebell, or you are about to buy one and want to buy it once
You have thirty minutes twice a week and no interest in a five day split
The swing, the get-up and the carry are your three lowest tests
And who it is not for.
You want to get bigger. This builds strength you can use rather than strength you can see
You want complexes and flows. There are none in here and that is deliberate
What it needs
The kit this book uses.
Links go to Amazon and a purchase through one pays me a small commission at no extra cost to you. It does not change what gets recommended.
Where this shows up
The free pages behind it.
On film
See it done.
Before you ask
Four questions.
What weight do I need to start?
The book gives you four checks rather than a number, because a number based on bodyweight is wrong often enough to be worth ignoring. If you are between two sizes it tells you to take the heavier one and do fewer repetitions, because a bell you grow into is a bell you keep.
Can I use a dumbbell instead?
For the get-up and the carry, mostly yes. For the swing, no. The kettlebell's handle sits offset from its mass, which is what lets it float at the top of a swing. A dumbbell just pulls on the shoulders.
Are kettlebell swings safe for a fifty year old back?
A swing performed as a hinge is one of the friendliest things you can do for a back. A swing performed as a squat with a weight in it is one of the worst. That is why three of the twelve weeks happen before the bell ever moves fast.
Is thirty minutes twice a week really enough?
For these three tests, yes. Every lift in the programme is a hip hinge or a controlled position under moderate load, which is why it can be run twice a week for a year without an interruption.
Free printable
Start with the free standards card.
Eleven tests, four levels each, scored in one afternoon. Find your weakest test, get a half-price code for the book that fixes it, and hear first when the next book lands.
Free PDF through Payhip. Enter your email there and the card arrives straight away, with a few short emails on using it. Unsubscribe any time.
