The Daily Swing and Get-Up Practice

The daily swing and get-up practice combines two movements into one compact session: 100 one-arm swings and 10 Turkish get-ups.

The work is organized as:

1. Ten sets of 10 one-arm swings, alternating hands.
2. Ten single get-ups, alternating sides.

That gives you 50 swings per hand and 5 get-ups per side. The swing block can use a repeating one-minute interval or self-paced rest. The get-ups remain deliberate and untimed.

“Daily” describes the repeatable nature of the practice, not an order to train seven days a week. Start with a frequency you can recover from, keep the movements clean, and use your training record to decide whether the same session still fits.

Learn both movements before combining them

This session is compact, but it is not a beginner lesson. You should already be able to perform controlled one-arm swings and move through the get-up without guessing where the next hand or foot belongs.

If the swing is new, begin with the two-hand swing guide and then learn what changes when you remove one hand. Practice sets of 5 to 10 before building toward 100 total repetitions.

Learn the get-up without load, then add a light bell. The step-by-step get-up guide breaks the route into checkpoints from the floor to standing and back down.

Do not use a long combined session to repair unfamiliar technique. Reduce the total, practice one movement, or get qualified instruction before loading a pattern you cannot repeat.

Choose each bell for its movement

You do not need to use the same kettlebell for swings and get-ups.

The swing bell should let you complete 10 one-arm repetitions without the bell drifting across your body, the grip opening, or the last repetitions turning into arm lifts. The get-up bell should let you pause at every checkpoint and keep the overhead arm organized while you move underneath it.

For many lifters, those are different loads. Your hips may handle a heavier swing bell than your shoulder can control through ten get-ups. Register both weights in the log rather than forcing one bell to make the session look tidier.

If you are still deciding which weights belong in your setup, use the beginner bell-sizing guide as a shortlist and test the movements themselves.

Run the 100-swing block

Perform 10 swings with one hand, park the bell, and switch hands for the next set. Continue until you have completed 10 sets:

Set	Hand	Repetitions	Running total
1	Left	10	10
2	Right	10	20
3	Left	10	30
4	Right	10	40
5	Left	10	50
6	Right	10	60
7	Left	10	70
8	Right	10	80
9	Left	10	90
10	Right	10	100

Alternate which hand starts from one session to the next if you want the first and last sets to rotate. Each side still receives the same number of repetitions either way.

Option 1: self-paced sets

Rest until you can repeat the next set with the same hinge, bell path, and grip. This is the better default while you are learning the volume or testing a new bell.

Your rest may change across the block. A 45-second gap early and a 75-second gap later is useful information, not a mistake. Avoid turning the first sets into a sprint that makes the final sets unrecognizable.

Option 2: one set each minute

Start a set of 10 at the beginning of each minute. Rest for whatever remains after the bell is parked. Ten rounds take 10 minutes.

Choose this option only when 10 repetitions leave enough time to set the bell down, breathe, and prepare the other hand. If a set repeatedly runs close to the next boundary, lower the repetitions, use a lighter bell, or return to self-paced work. The timer should organize known work rather than rescue an unsuitable load.

Slow down for the get-ups

After the swings, let your breathing and grip settle before moving to the floor. Clear the space around you again. Then perform one complete get-up on one side, return the bell safely, and alternate sides.

Ten total repetitions means five per side. A complete repetition goes from the floor to standing and returns to the floor under control. Do not count the ascent and descent separately.

There is no reason to put the get-ups on a minute clock. Each repetition contains several transitions, and its duration can vary without becoming less useful. Rest long enough to set up the next side deliberately.

If 10 loaded get-ups make the later repetitions uncertain, scale the session before the movement breaks down:

• use a lighter bell;
• perform some repetitions without load;
• stop at 2 or 3 repetitions per side; or
• practice one familiar segment rather than forcing the complete route.

The full count is a target structure, not a debt you have to repay with poor repetitions.

Decide how often to repeat it

Begin with two or three sessions per week if this amount of swing and get-up work is new to you. Keep at least one non-practice day between early sessions and note how the next session feels.

More frequent practice can make sense when the bell and total volume are already familiar. Increase frequency gradually. Moving from three sessions to four changes weekly swings from 300 to 400 and get-ups from 30 to 40. Moving directly to seven sessions means 700 swings and 70 get-ups each week.

Those totals matter more than the word “daily.” Count the week you actually perform.

A short warm-up matched to swings and get-ups can prepare the hinge and rehearse the floor route without quietly adding another large block of repetitions.

Progress only after the whole session is stable

Do not judge readiness from the first set. The relevant question is whether all 10 swing sets and all 10 get-ups remain crisp at the current load and pace.

Use one progression at a time:

• complete the planned total with consistent repetitions;
• make self-paced rest more regular without rushing;
• introduce the one-minute swing structure at the same weight;
• add a weekly session while keeping the session unchanged; or
• test a heavier bell for a small portion of the work.

A heavier test does not have to replace every set. You might perform the first two swing sets with the next bell and the remaining eight with the established bell. For get-ups, test one repetition per side before deciding whether the new weight belongs in the full session.

If the heavier work changes the bell path, overhead position, or control, return to the previous load. The test gave you an answer.

Log the structure, not just the grand total

“100 swings” hides which hand worked, which bell you used, and whether the last five sets resembled the first five. Record each set with its bell and side. For the swing block, keep the interval or rest information when pace is part of the plan. Record get-ups as single repetitions per side.

Pood includes this structure as the free Daily Minimalist program: 10 alternating sets of 10 one-arm swings, followed by 10 alternating single get-ups. You can choose interval-paced or self-paced swings, then keep the get-ups untimed. The session history preserves the work instead of reducing it to one checkmark.

That record answers the progression question. When every set stays controlled and the planned rest remains manageable, test the next step. Until then, repeating the same session well is the work.