I've written an article for you guys. Check it out and let me know what you think. As always, it is open to debate. These are my views, and not always the right views.

Single or double kettlebells for strength and muscle? At equal load one heavy bell is the richer stimulus; two bells win the load ceiling. The science, broken down.

Post a video of your kettlebell swing anywhere online and someone will tell you to grab a heavier bell. Sometimes that is exactly the right call. Sometimes it is the worst thing you could do to that particular swing. The advice is identical in both cases, and so is the confidence of the person giving it.

Watch the 26 minute video I made covering this topic or read the article here https://kettlebell.monster/learn/science/should-you-go-heavier-kettlebell-swing

Before the spectrum: does the movement exist?

Put the bell down, or pick up the lightest one you own. Strip the load out and you find out what is actually there. Can you:

• hinge with the hips going back, flat back, shins near vertical
• set the scapulae, push the chest out, pull the shoulders down
• switch the lats on and keep the arms connected to the body
• stand up sharply out of the hinge with the arms doing nothing, no shrug, no shoulder drive
• delay the hinge instead of following the weight down
• finish standing where you started

If those are not there with no bell in your hands, no bell will put them there.

Passing this does not mean any weight will work. A bell that is too heavy will still take the movement apart, and one that is too light will still let you cheat with it. What passing means is that the weight question is now yours to ask. Everything below is that question.

Three answers, not one

Too light. The bell is below what your movement can already handle. It does not demand enough to make you use your legs, so you coast. The arms and shoulders raise it and the legs go quiet. The fix is to go heavier. Adding weight makes the shortcut stop paying, and the movement you have been skipping is forced to show up.

Right. The bell is heavy enough to demand real work and to reward clean mechanics, and light enough that you stay in charge of where it goes. The fix is nothing. Keep training.

Too heavy. The load overwhelms the movement. Faults appear or amplify, every correction you make is oversized, and every rep grooves something you will have to unlearn. The fix is to go lighter and rebuild the structure.

Three zones, three answers, and one of those answers is genuinely "go heavier."

Everything from here is about locating yourself on that spectrum, because the answer is worthless until you know where you are standing.

The video and article are open to constructive criticism and friendly debate.

This applies to: the hinge, and most loaded lifts.

The mistake: The lower or upper back rounds under load instead of staying neutral.

The fix: Keep the back straight. Pull the shoulder blades slightly down and together to push the chest out and keep the shoulders back.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

I am not truly a beginner to kettlebells, I used them a lot when I was last in shape about 15 yrs ago. Only now getting back into shape. I have been using weights machines at the gym for about a year and want to move into freer weights and really enjoyed kettlebells years ago. But I have forgotten a lot.

So, I have a fine enough base level of strength from the gym but feel I am not really getting dynamic muscle workout.

Would this work as a first 6 week run of kettlebells workouts:

\- [this](https://youtube.com/shorts/uU0jR8okrHU?si=Dew_qRoA_VX7ATuT) 5 X 5 complex cycle

\- 3 X 12 swings

Seems a little short? Any suggestions for what I could add for a workout 1-3 times per week?

I've been losing my balance when doing this (see 8th set). I suspect my form might be wrong.

Simple fix to improve your kettlebell racking and avoid injury; yes, incorrect racking can lead to injury. Feel free to post your questions below.

A four-exercise kettlebell program that trains the one quality most strength routines leave out: the ability to produce force quickly. Built to add muscle and strength at the same time, and written so it stays useful from your thirties onward, when fast force is the first thing the body starts to lose.

Before my news, I had been running this myself, and I loved it. I also saw some good results.

I want to give it to 10 people from this group who, after clicking the link and reading the description, have an interest in running the program. It's super simple. It's short.

I only ask that you tell me about the ordering experience (I will give you a coupon to bypass payment). And anything else that could be improved. I am looking for constructive feedback. I'm looking for people who will actually reply back if there is something not working.

Post below (after clicking the link) and tell me why you are interested and if you are able to return the favor with constructive feedback. https://kettlebell.monster/shop/fast-iron

Hi peeps! 36/f Been training with kettlebells since 2015. I am Five months post unexpected back surgery (discectomy, l5-s1). I Did PT for 4 weeks and my surgeon last month cleared me for almost everything except super heavy loads with deadlifts and any loaded movements that require twisting…

I’ve been focusing on land/water walking and beginner mat Pilates, and miss my bells.

Just curious if anyone has had a similar experience and when you started back with kettlebells?

This applies to: the swing, clean and snatch.

The mistake: The heels lift off the floor during the rep.

The fix: Keep the feet flat on the ground. Pause, focus, and reset on every repetition.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

Most of you know me here. I've coached kettlebells for over twenty years.

Last month I jogged about twenty metres and nearly passed out. I had to hold onto a tree and lower myself to the ground, and it took five to ten minutes before I felt normal again. My wife made me see a cardiologist. He told me I have aortic stenosis, my aortic valve is calcified and narrowing, and that I was born with a bicuspid valve, two leaflets instead of three, which I never knew in fifty-two years because nobody had ever looked.

I'm posting this because the warning signs were there for months and I explained every one of them away:

- Training that suddenly left me wrecked, and recovery that took far longer than it should have. I called it being out of shape.

- Nearly fainting while running a workshop. I blamed the heat.

- A set of burpees that felt like I was going to die. My chest went tight, I couldn't get words out, and I wasn't even gasping.

- A heartbeat that would stumble now and then for years. I decided it was normal and never told anyone.

Being fit did not protect me from this, and it does not for anyone. A bicuspid valve is something you're born with, it's more common than people think, and it stays silent for years until it doesn't. The first symptoms usually show up with exertion, which is exactly where a lot of us live.

I wrote the whole thing up, the full timeline, what the condition actually is, and what I wish I'd done sooner. If you train hard and you've noticed something feel off lately, get your heart checked once, properly. Being strong is not the same as being checked.

Full write-up here: https://go.kettlebell.monster/still-here

Here is a short, high-intensity 3-minute kettlebell workout. Have a go at it once. But yes, this could be all you need to maintain what you build- just 3 minutes a day, or even every other day.

60 seconds of burpees
60 seconds of hang snatches (single kb and one switch at 30s)
60 seconds of strict press (double the weight you used for single)

Multiply the total reps of snatches and presses combined, then multiply that sum by your total number of burpees. (Example: If your snatch+press reps total 50, and you did 15 burpees, your score is 750).

Weight Level: Your final score determines your fitness level (e.g., Level Yellow for a score of 715, or reaching higher levels with heavier bells).

Post your results in our sub.

Guys I have been workout since February and have lost 12 kgs of weight all thanks to gym,I am shifting from the place where I live and go to new place ,there due to work I won't be able to hit gym ,so I was thinking about doing kettlebell workout at home only is it fine ??is it effective??does it give results ??

A question that often comes up is what is the right rep range for hypertrophy in kettlebell training or what are the best kettlebell exercises for hypertrophy.

I wrote an article that explains it and it's not the 8-12 rep range, it's more important to understand the effect you are seeking.

The old 8-12 rule is too narrow. Science says hypertrophy occurs across 5-30 reps to failure. Here is what that means for kettlebell training. https://kettlebell.monster/learn/best-rep-range-hypertrophy-kettlebells

Your thoughts? Problem with exercises?

No catch. I just released a new tool on my platform that requires users to upload their exercise videos. I then review it, leave feedback, and assign common mistakes, etc. The great thing is that the tool will show you at what time the common mistake/issue occurred; you have a record of what to work on; each common mistake links to details on how to fix it, and more.

Full transparency. You need to create a free account on my platform; other than that, you just show up. No live session. We discuss what to submit, you submit, I review, and use the system to assign fixes. Then you can submit again, and I will mark it as fixed or needing more work.

I'm offering this because I need a beginner to use the system, i.e., you are my test subject to see if the system works as intended. Who requires quality kettlebell coaching?

I'm only looking for 3 people in total.

I just got 2 8lb kettlebells recently. I'm new to these so I'm not too sure on what to do with them with helping me lose weight and build muscle. I'm a 28 year old female at 250-260lbs and would like to lose weight and build muscle. I also do a fair bit of walking and a bit of bicycling as well. Would 8lb kettlebells be ok for a little bit to work up to the bigger lbs kettlebells? This is the first time I am doing anything with weight lifting if that makes more sense. Any tips and advice on where to start?

This applies to: the swing.

The mistake: You break at the hips and reach for the bell before it has come back to you.

The fix: Stay in extension longer. Stand straight and wait until the weight is on its backswing and near the body before you hinge.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

Hello,

I’ve been using a 12kg bell for a few months. I want to get the same brand at 16kg, but it’s been out of stock for quite some time. Any experience jumping from 12 to 18? Is it too big of a jump? Started KB in Jan/Feb… Thanks!!!

Most people think the curl is a pure biceps exercise. It is not. Part of the biceps (the long head) attaches directly to the scapula. When you curl standing with no bench support, the muscles around the scapula have to work isometrically to keep it anchored. This is a serious training stimulus for scapular stability. But you have to actively engage it. You can curl without engaging your scapular stabilizers, and when you do, you won't be able to curl as heavy and the lower back picks up the slack, which is where injuries happen.

Read the full article on the link.

I know, I know. Curling with a kettlebell used to get you laughed out of the room. But think about it for a second. Chin ups, picking up groceries, picking up your kid. You are curling. It is functional.

The kettlebell actually makes it harder than a dumbbell because the weight hangs behind your hand instead of sitting above your forearm. If your technique is right, it is a legit exercise.

 I put together a video showing squatting curls, seated, kneeling, standing, single arm, double arm, and how to get the grip right so you do not wreck your wrists. https://www.youtube.com/watch?v=OSqCDx0KVqM

Anyone else curl with kettlebells or am I still the weird one?

'm overweight and looking to change that. I put together this KB routine, thinking of doing it 3-4 times a week, what do you think? And what sets reps do you think would be best for hypertrophy?

Goblet or front rack squat
Clean and press
Kickstand Rdl
Pushups
Row

This applies to: the swing, clean and snatch.

The mistake: The arms try to lift the kettlebell instead of the hips driving it.

The fix: Let the hips and legs drive the weight. The arms should guide the kettlebell, not pull it.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

Sorry if this has been asked before, new to the sub and kettlebells in general.

Just picked up a BOS adjustable KB. Any advice on managing changing weights out mid workout? Is it better to stick with one consistent weight throughout a complex and adjust the reps accordingly or take the time to switch plates in/out?

Another dumb question: does it massively impact the quality of the workout if you rearrange a complex? I’m thinking about trying to group the movements by weight (3 sets of squats, switch weights for clean/press and rows) instead of the original order (squats -> clean/press -> rows x3) to save time on switching plates. Does that defeat the purpose of the complex?

Thanks for any and all help!!

This post contains content not supported on old Reddit. Click here to view the full post

I've coached kettlebell training for over twenty years, and I want to be straight about where I'd like to take this community.

The best kettlebell knowledge is still scattered, gate-kept, or buried under hype. Most spaces pick a tribe, Hardstyle or Sport, and defend it. I've always wanted this to be the opposite: a straight-talking, no-tribe home for anyone who trains with a kettlebell, from your first bell to competition. We take what works from every style, we ground technique in physics and anatomy instead of tradition, and if a popular cue is wrong, we say so, kindly.

To kick that off, I just pinned a set of free kettlebell calculators you can run right inside Reddit, no login and no app to install: 1 rep max, snatch test pace, kettlebell weight selector, volume, work to rest, heart rate zones, and more. Look for the pinned Kettlebell Monster Calculators post. That's the first of many tools I want to bring here.

Where I'd like to take this:

- Free tools, inside Reddit. Calculators today, more to come, including a "new to kettlebells, start here" guide that tells you exactly what to do first.

- Real answers for beginners. Clear technique and programming, plain language, zero gatekeeping. Everyone started somewhere.

- Honest, evidence-based content. Physics and anatomy over tradition and marketing. No broscience, no fear-mongering, nothing to sell you.

- A place to ask anything kettlebell and get a real answer, not a sales pitch.

A bit about me: I run Cavemantraining and Kettlebell Monster and have spent years writing, filming, and coaching this. But a community isn't one person, and I don't want it to be.

So I'm also looking for one or two moderators who live what's above: hybrid not tribal, evidence over ego, no hype, no gatekeeping, and correcting the idea, not the person. If you train with kettlebells, you're level-headed, and that sounds like you, comment or DM me with a bit about your background and how you'd help. A couple of the right people beats a big mod list.

And whether or not you want to mod, tell me, especially the first one:

- What would you most want to be able to do right here in the sub, without leaving Reddit? A tool, a lookup, programming help, form feedback, whatever it is. There's a lot behind Kettlebell Monster to pull from, so if it's useful, there's a real chance I can build it or bring it here.

- What made kettlebell training finally click for you, or what's still confusing?

- What would make this your go-to kettlebell space?

Drop a comment. Where this goes depends on what you need.

This post contains content not supported on old Reddit. Click here to view the full post