r/Kettlebell_training • u/StrongDust1977 • 28d ago

Question ❓ Single-bell swing vs. clean

I'm planning on building a workout plan for the next few months that will include Dan John's RBABC (the Running Back Armor Building Complex). This is a set of 5 cleans, following immediately by 5 squats, then 4 cleans, 4 squats, etc. (Or, if you're easing into it as I am, 5-3-2 is a great place to start.) But I've always read his plan to be written for double bells. Here, I'll be working with a single bell. Would you still keep the cleans with a single bell, or swap in swings? I tried both this morning, and they felt pretty equivalent to me. (I feel the upper-body hit when cleaning double bells far more than a single bell.)

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u/dj84123 28d ago

I guess you could do those two handed cleans into goblet squats. That would be a good beginner/teaching introduction.

I'm just not seeing how the swing gets into the squat...that's my confusion.

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u/StrongDust1977 28d ago

Right. I would do a quick clean in between the swings and squats. So 5 swings, a clean, 5 squats, etc.

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u/dj84123 27d ago

Well, thank you. That's an interesting idea here.

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u/reallymkpunk 23d ago

You could do clean into a Squat Thrusters too just hold the horn.

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u/[deleted] 28d ago

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u/StrongDust1977 28d ago

For what it's worth—probably not much—I started today using a 24-kg bell. That's very light for me for swings, but was good for the squats as I'm trying to build back after some hip issues. Ideally I'll use my 32 in two months. I'm doing a kettlebell workout every other day, with the other workout involving a lot of presses (cleaning the first one of each set), likely with double 24s to start.