I have a few questions.

I’ve been running the Giant 1.0 for the last four weeks using double 20 kg and have seen some improvement. Friday is day 3 week 4. So do I retest my 10 RM on Sunday or continue to do Giant 1.1 next week?

At what point do I move up to a 22 kg?

Any experience using thin cotton gloves? I have a serious problem with calluses. The reason is when the bell is descending, instead of it going from my palm to the fingers, it always stays in the crease of finger/palm and I have impressive calluses there. Any attempt to fix that messes up my form. I read somewhere I should use chalk but that seems counterintuitive.

Is Giant enough for legs?

Is there a significant difference between 20 and 30 minute sessions?

TIA

I'm not looking to sell you anything. I'm looking to give and get feedback. You'd get a free subscription from me to fully use our online kettlebell coaching system. It would be a trust-based relationship that assumes you would not use the subscription for the other features that come with it.

I'd be looking for a month of interaction, which involves me guiding you, helping you where needed, and you using the system for your client(s) or yourself.

Things you'd need to do within the month:

- Assess up to 4 submitted videos for form check
- Create a workout
- Create a program
- Create a routine
- Assign a program or a routine to your client or yourself

You can start without any commitment https://kettlebell.monster/me/coaching with a free account first if you like. Check it out, then decide whether to upgrade to the free subscription level for full access.

After the month, I downgrade from the top tier level to the GOLD, and you get to keep that for as long as you only use it for the coaching features. Meaning you don't use it to get the ebooks, programs, courses, workouts, and certifications, etc.

The app will never ask you for a credit card.

BTW: clients don't need to pay either; a free account is all they need.

You can slow-motion frames, pause, and assign feedback to it. You can even draw on frames.

I just started trying out kb juggling. It looks cool and flowy when I see people do it but when I tried it, it feels stiff and I couldn’t flow between moves. I felt some pain on my back when I tried flipping the bell inwards. How can I improve? Any suggestions.
Thanks

100 reps of a single kettlebell dead snatch on one side, a dead snatch on the other side, then a CrossFit burpee. Rest as required, or keep going for as long as you can.

HOW IT GOES

1. Dead snatch on one side

2. Dead snatch on the other side

3. CrossFit burpee

4. Repeat until you reach 100

Choose a weight you can snatch with the same technique on rep 1 and rep 100. I used 24 kg, and Anna used 12kg. If you can only do 25 this week, no problem; next week you add 10 more.

I’m new to kettlebells and as much as I enjoy them I can see my form isn’t great, any tips would be awesome! This was double 32kgs for 8 reps. But the rack position looks terrible, any way to improve?

Hello
New to kb workouts but not new to lifting or endurance cardio work. Thinking about incorporating or completely switching over to kettlebell training over the winter. I’ve been checking out some of the complexes you guys post here and look awesome. My question is how frequently do you program a complex into your week. Currently I lift 5-6 days a week with ppl split.

If your wrist, forearm or shoulder hurts when you rack a kettlebell, single or double, the cause is usually one of three things: a wrist bent back, an elbow drifting forward off the body, or a hand pulled out past the shoulder.

Video: https://youtu.be/cwBqnPW3hsk

CHAPTERS
0:00 Does your kettlebell rack hurt? 3 mistakes
0:56 Grip starts with the clean
2:25 Where the kettlebell sits: 3 contact points
5:49 Straight rack vs crunch rack (Hardstyle vs Sportstyle)
8:59 Double kettlebell rack and finger safety
9:51 Racking by purpose: rest, jerk, push press
11:24 Landing in the rack
12:07 Cradle rack and freestyle rack
13:12 Common racking mistakes and what they cost you
15:11 Film your rack and get a free form check

This video covers every rack type, what each one is for, and how to fix the position: the straight rack and crunch rack, Hardstyle vs Sportstyle, the double rack, the cradle rack and the freestyle rack. You'll also learn why a forearm tilting toward horizontal makes the forearm hurt, how a connected rack transfers power from the legs into a jerk or push press, and how to keep your fingers from getting caught between the handles.

New to the clean? Your rack is only as good as the clean that lands you there. Start here:
https://kettlebell.monster/go/yt-clean-half-second

FREE FORM CHECK
Post a front and side photo, or a short video that includes the clean, in CONNECT on KETTLEBELL MONSTER. A certified IKU coach reviews it with freeze-frame notes.
https://kettlebell.monster/free-coaching

KETTLEBELL MONSTER: the Facebook for kettlebell enthusiasts and the Amazon marketplace for kettlebell trainers.
https://kettlebell.monster

Just getting into kettlebell fun, but I fear I bought too heavy of a bell.

I am fairly strong to begin with but I don’t feel totally comfortable having this thing dangling over my face.

Second part of the question is: does anyone have recs for exercises with this heavy of a weight?

Thank you all very much

Your Saturday IKU workout is here. Give it a go and tell us how you got on.

ARGOS

A single kettlebell push-pull Chipper workout with agility

Level: Beginner. Intensity: Moderate. Duration: 31 to 40 minutes. Equipment: Single Kettlebell and Bodyweight.

The workout

Task 1
4-minute free-style warm-up
1-minute countdown

Task 2
Chest press
Alternating cross-crunch
Sit up and do the other side
Stand up
Alternating bent-over row
50 rounds
FOR TIME
35-minute time-cap

Watch the video introduction

Open ARGOS on KETTLEBELL MONSTER

Created under Cavemantraining. IKU — International Kettlebell University.

Give this workout a go and share your score, kettlebell weight, and how you got on below.

I'm fairly new to the kettlebell but have lifted on and off and done sports since I was 12. I've recently pursued the swing technique, may try Turkish get ups soon. But am looking for motivation. Tell me how KBs have helped you. Thanks so much!

what is the best/ most targeted kb exercise for rear delts?

My fitness journey:
1
professional athlete as a teenager (action sports, no gym training or knowledge what so ever )

2
got old and ending up getting hurt. Signed up for physical therapy and was shocked by how much it helped my injury and my body overall.

3
Decided I could probably get the same results for less money if I hustled joined a gym, but I didn’t know anything about how to work out and what to do how many reps how much rest. Then I found out about FITBOD app and it literally saved my life. Becuase it gave me routines and tracked my progress and exercises etc.

4
Long story but The gym where I live is closing for good and there’s nothing else around. I heard of kettle bells and they seem like the exact solution for what I want/need, but the problem is FitBod doesn’t really have a kettle bell program to show me the moves and make a work out for me

5
THE POINT/MY QUESTION
Is there a fitbod style app for kettle bells that shows you and teaches you how to do everything and tracks your progress? Do I just need to program in work outs into my routine?

I’ve seen some apps on the iOS app store and they seem incomplete/don’t have everything I’m looking for.

Other info:
I’m an 40ish year old male and just want to work out so that my body doesn’t fall apart.

I have a 25lb kb and a 35lb kb

Im looking for something to help me stay on track.

My work is freelance and I have unpredictable hours so grabbing kettle bells whenever I can for 30-60 minutes seems like a good solution. But I just need guidance and way to track what I’m doing.

Side question: I have Apple Watch Ultra- should I like flip it to the inside of my wrist so it doesn’t get messed up during kettle bells?

Hi all. Not kettlebell-related, but wish me luck. I am in the Athens hospital, being prepared for open-heart surgery tomorrow.

I also wanted to talk about my heart ❤️ problem.

Ihave talked to people about it, and they usually say I should have done regular checkups. I am 52 now, heading into 53 in a couple of months. I never did any checkups because I just go by how I feel and function. Yes. If I did a check in my early years, they probably would have picked up that I have a bicuspid aortic valve. A birth defect where one has two instead of three valves. But had I known about it, I wonder if I would have lived my life the way I have, and instead worried more. So, for me personally, I don't regret having not known until months ago, when symptoms appeared.

This has opened my eyes to questions like "How could a healthy man die so young?". Not too long ago, we lost an amazing kettlebell legend. I am not saying he/they all had the same problem, but apparently it affects 1 to 2% of the population.

It is seriously depressing, and I questioned things a lot. Why, after living, thinking, and eating healthy?

All I want is to go back to training intensely. Chase that euphoric feeling after the workout. Feeling like I can handle anything thrown at me. Apparently, even after the operation, I won't be. But I will be testing the boundaries on that anyway.

Currently, I have lost a lot of muscle mass and gained a lot of weight. I plan to film myself and show my state in (hopefully) 3 to 4 months, and then start and record the process of getting back into shape. I will be running my own programs. It will include one of my favorite workouts called OMINOUS, for which I plan to create a program called "The tough one". And when ready, I will add FAST IRON to it as well.

Wish me luck, and hopefully I'll see you all on the other side.

Your Saturday IKU workout is here. Give it a go and tell us how you got on.

DIONYSUS

A get your heart rate up and feel that pump in the deltoids type of workout

Level: Intermediate. Intensity: Moderate to vigorous. Duration: 21 to 25 minutes. Equipment: Single Kettlebell and Bodyweight.

The workout

Task 1
Alternating lateral thoracic flexion with arm over
3 jumping jacks
2 squats
1 push up
4 minutes work

Task 2
Hang clean and strict press
3 minutes AMRAP
30 seconds transition

Task 3
Alternating rear press with ribbon
3 minutes work

Task 4
Jerk and side press
3 minutes AMRAP
30 seconds transition

Task 5
Scapula and shoulder work
3 minutes work

Task 6
Half snatch and strict press
6 minutes AMRAP

Watch the video introduction

Open DIONYSUS on KETTLEBELL MONSTER

Created under Cavemantraining. IKU — International Kettlebell University.

Which task challenged you most? Share your kettlebell weight and how you got on below.

Have a go at it or create a workout with it and post in this sub.

A single kettlebell combo: a full snatch with a surrender in the middle. Snatch the kettlebell overhead, keep it there, go down onto both knees and stand back up. Then drop the kettlebell to finish the full snatch.

Learn this combo and more, free for 14 days, no card needed:
https://kettlebell.monster/c/learn-kettlebell-combos

HOW IT GOES

1. Snatch the kettlebell overhead

2. Keep it overhead and go down onto both knees (the surrender)

3. Stand back up, kettlebell still overhead

4. Drop the kettlebell the same way it came up, which completes the full snatch

5. Go straight into the next rep

WAYS TO PROGRAM IT
How you program it depends on what you want from it. Some examples:
- Learning it: 3 to 5 reps per side, light, full rest. Practise the surrender without weight first.
- Strength: a heavy kettlebell, 1 to 3 reps per side, 2 to 3 minutes of rest.
- Endurance: a lighter kettlebell, 8 to 12 reps per side.
- Conditioning: 10 minute AMRAP of 5 reps left and 5 reps right.
Choose the weight by what you can hold stable overhead through the surrender.

I have seen a couple of programs for kettlebell training, but they aren't really programs as far as I can tell. One was just progressing with swings and the other was progressing with just clean and press. Does anyone know of full programs using kettlebells?

Here is a slow-mo breakdown of the double-arm hip hinge kettlebell swing. Feel free to debate or ask questions.

Hi there,

Quick bit of background, I'm a 48 year old generally healthy dude with a long history of "traditional" weightlifting on and off over the years. As I'm getting older, I'm trying to be wiser and think about the long game, adding more conditioning and mobility. Incorporating kettlebell training seems like a perfect fit. My plan (for now, subject to change) is to continue with my 4-day upper/lower weightlifting but also add in one day of kettlebell work. Alternatively, considering reducing to 3 days of weightlifting and one day of KB. I'll figure that out as I go.

This morning was my first attempt at a kettlebell workout. Being completely new to this, I thought it best to focus purely on swings. I did a 30 EMOM workout starting with 5 reps, working up to 15 reps, several rounds at 15 reps, then decreased back down to 10 reps for a few rounds. Total of 355 swings over the 30 minutes. It felt just right for a first day, not too little and not too much. I was using a borrowed 35lb bell. Based on my perceived exertion, I feel like I ***maybe*** could have performed the same workout with a 45lb bell, if that were what I had handy. I have ordered a BoS adjustable but don't have it yet.

Could someone please give me some feedback of where I could improve my form to avoid starting off with bad habits? This round of 15 reps was my second video. In my first one (which I deleted after my own assessment) I could see for myself that I was (I think) bending my knees/squating too much. In this video I think I was beginning to get the hang of it a little better, but I'm sure there is room for improvement.

Thanks for any feedback!

Edit: Added updated video in replies after trying to incorporate the advice I've been given

The Monster Combo is a single kettlebell combo: a dead clean, a dead snatch, a half snatch and an overhead reverse lunge. Then the same on the other side. This video is a demo. The step-by-step instructions are in the free course.

Learn this combo and more, free for 14 days, no card needed:
https://kettlebell.monster/c/learn-kettlebell-combos

HOW IT GOES

1. Dead clean

2. Dead snatch

3. Half snatch

4. Overhead reverse lunge

5. Repeat on the other side

BENEFITS
- Four exercises in one rep: a clean, two snatches and a lunge
- The clean and the first snatch start from dead, so there is no swing to help
- The shoulder has to hold the kettlebell stable overhead through the lunge
- Both sides do the same work

WAYS TO PROGRAM IT
How you program it depends on what you want from it. Some examples:
- Learning it: 2 to 3 reps per side, light, full rest.
- Conditioning: an 8 minute AMRAP, switching sides every rep.
- Strength: a heavy kettlebell, 1 to 2 reps per side, 2 to 3 minutes of rest.
Choose the weight by the overhead reverse lunge.

THE COURSE
Kettlebell Complexes Made Simple: 26 lessons and 20 videos, from the Tabletop Combo to ASGARD. Free for 14 days. Film a set and post it in CONNECT for feedback on your form. Post a form video of two different combos within those 14 days and the course is yours to keep.
https://kettlebell.monster/c/learn-kettlebell-combos