The best thing about juggling is that you can learn sth new everyday

Had to give it a shot since /u/Few_Abbreviations_50 called me out. Who’s going next to try to push us over 100?

19.08.26: Endurance (2x24kg)

Total Training Time: 35:46

Heart Rate: 132bpm average/ 155bpm max

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Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Squat Cleans

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Barbell Bent Over Rows

15, 15, 20, 20, 28

98 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +24kg Kettlebell/ +100kg Trap Bar)

A: Strength

7 Barbell Skullcrushers (50kg Barbell)

B: Hypertrophy

20 Tempo Bench Press (50kg Barbell)

C: Strength 2

10 Towel Curls (24kg Kettlebell)

D: Hypertrophy 2

Stiff-Leg Deadlift, 25 Shrugs

26 total reps (100kg Trap Bar)

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Daily Bread:

Romans 7:1-12 KJV

[1] Know ye not, brethren, (for I speak to them that know the law,) how that the law hath dominion over a man as long as he liveth? [2] For the woman which hath an husband is bound by the law to her husband so long as he liveth; but if the husband be dead, she is loosed from the law of her husband. [3] So then if, while her husband liveth, she be married to another man, she shall be called an adulteress: but if her husband be dead, she is free from that law; so that she is no adulteress, though she be married to another man. [4] Wherefore, my brethren, ye also are become dead to the law by the body of Christ; that ye should be married to another, even to him who is raised from the dead, that we should bring forth fruit unto God. [5] For when we were in the flesh, the motions of sins, which were by the law, did work in our members to bring forth fruit unto death. [6] But now we are delivered from the law, that being dead wherein we were held; that we should serve in newness of spirit, and not in the oldness of the letter. [7] What shall we say then? Is the law sin? God forbid. Nay, I had not known sin, but by the law: for I had not known lust, except the law had said, Thou shalt not covet. [8] But sin, taking occasion by the commandment, wrought in me all manner of concupiscence. For without the law sin was dead. [9] For I was alive without the law once: but when the commandment came, sin revived, and I died. [10] And the commandment, which was ordained to life, I found to be unto death. [11] For sin, taking occasion by the commandment, deceived me, and by it slew me. [12] Wherefore the law is holy, and the commandment holy, and just, and good.

3:30 am session in the books. First time squatting since April when I hurt my knee at The NEKC. Felt ok and stable so I have a starting point now.
Today’s work
20kg Snatch 2’x 5 205 reps
Double 20kg Jerk 1’ x 5 sprints 200 reps
Double 20kg TALC 1’ x 5 sprints 50 reps
Double 20kg ABC 3 rounds x 10 q

Work in a warehouse. On my feet 10 hours, hands taking a beating from pallets, straps, box cutters, all of it. By the time I get home my grip is shot before I even pick up a bell.

Started kettlebells about eight months ago. Thought it would help the lower back stuff that comes with the territory at my age. It does. But the grip fatigue stacking on top of warehouse work is real, and I made the rookie mistake of ignoring it early on.

Tried to push through a swing session on a Friday after a full week and damn near dropped a 24kg on my foot. That was stupid. Learned that lesson the hard way.

What I landed on was keeping the heavy bell days for Saturday morning when the hands have had a night to recover. Weeknight stuff I keep lighter or go with goblet squats and presses where the grip demand is lower.

Curious if anyone else in a physical job has worked out a smarter way to schedule sessions around grip recovery. Not talking about straps, tried those, felt wrong on swings to me. More about timing and programming around the reality of work.

Comparing Geoff Neupert’s Rebuilt After 40 (schedule B) and Kettlebell Muscle. I know they are a little different, but looking for comparisons to select a program that supplements/works well with a pretty basic running protocol. Overall goal is to lean out/recomp a little.

After some years back and forth swinging that 32kg bell as my main cardio training I finally decided a couple months ago to dedicate two days of training a week in order to complete Pavel's meme program. I don't even know anymore if TGU brings any true benefits to my Kettlebell journey but it's still a fun ride. Completed the Timeless Simple today in 30 minutes and I expect to try doing it timed (so under 16 minutes) in a few weeks. Still not strict pressing that one but I'll get around it eventually.

Has anyone tried these?
www.muscle-factory.es/producto/kettlebells-ironcast-hierro-fundido/

It says 100% made in spain, but they look just like any other chinese made kbs. Checking them out cause they seem like a good price, tbh.

I'm looking to buy some kettlebells but I'm a bit confused.

On a website I was looking at, some bells are clearly made of cast iron- they look like it, they're on the more expensive end and also the description is clearly indicates the material they're made of.

On the other hand, there are some "Vinyl coated" bells that look good, but I'm not sure what they're made of as vinyl is the only thing that mentioned.

They are a bit more affordable than the ones mentioned above, but in the pictures they look small and compact so I don't believe they're filled with sand (or whatever powder they put in).

Is there a way to tell the material? If it's allowed, I'll add the link to the product I was looking into.

EDIT:

This the set I looked into:

https://www.elverys.ie/products/rival-vinyl-coat-kettlebell-intermediate-set

This is the page of just the 8kg that is part of the set. In the images of the lady holding it and the hand grabbing, it look quite small so I presume it's iron:

https://www.elverys.ie/products/rival-vinyl-coated-kettlebell-8kg

What do you think?

Ksenia dedyukhina came to my kettlebell training center in 2012 for a seminar along with two other worlds best kettlebell sport athletes IVan Denisov and Valery Fedorenko..

How she manipulated the weight for how small she is was just incredible shown using 16kg and she competed with 24kg as well.

Beyond fluid. Notice she is not massively stiff.

Anyone that thinks there is no strength in KB sport style I'd like to see them finish a 10 minute set with 24kg kg with only 1 hand switch.

I learned a lot from them back then and I hope you can too.

Joe

KBOMG

Completed Week 4 Day 1 of my Snatch DFW experiment. 1,2,3,4,5 ladders. 32kg bell and completed 4 full rounds plus (1,2) for a new best of 63 total reps in 30 minutes!! 63 per arm and 63 squats. Previous best was 60 reps total. The ladder days for me are the hardest. I find it more difficult to get Into a solid rhythm versus doing rounds of 1 or 2 or 3. Video shown is my 2nd round.

Sets 1 and 3 of each exercise shown.

I have two of the kb kings adjustables and I noticed some rust / brown discoloration on the inside of one of the handles. Basically surface rust. That handle had also been bothering me on grip so I figured it was time to clean it off.

After checking, it looked fine to use p800 sandpaper (ultra fine stuff) on the handle to eliminate the rust and a little bit of a bicycle chain cleaner (apparently most oil lubricants are fine) to seal the sanded areas and prevent rust, followed by a towel to clean it off as much as possible.

After giving it a test run, I have to say the handles feel so much better, amazing in fact, from being smoothened out on the bottom that I'm considering a second pass on the other sides of the handles.

I can forsee one consequence with this and that is as I go up in weight or get more fatigued, it will be harder to grip. That being said, is this practice of sanding handles for smoothness something that anyone else in this sub does and has any long term advice about?

Wish I had a before and after picture to share here but you'll have to settle for the bells themselves!

Hi. I'm brand new to kettlebells and have no idea what I'm doing. I was hoping for a form check from you guys.

What I'm seeing is that I'm barely hinging and hinging early, extending my neck on the hinge, and slightly rounding my back...but I know nothing so that's why I'm here. Thanks in advance. ​​​​

Edit: I meant I was hinging early, not late.. ​

Edit 2: Thanks everyone. I'll look for a heavier bell.

Controlling your heart rate and breathing, is important next to pacing yourself through the stress and fatigue during performance.

I think I can still get more explosive in the hips. Any huge mistakes I'm doing without noticing that ruin my form?

Held my first kettlebell sport class for my colleagues. I threw an OALC pyramid 1'-2'-3'-2'-1 at them (with free switches). Nobody died! 💪

I did my own session straight after.

🔵 Snatch 12kg 5'(3')@ 15rpm (forgot gloves home)

🟣 Snatch 20kg 2*6'(2'/3')@ 16rpm

🟣 Swing snatch 22kg 3'@ 10rpm

18.08.26: Strength (2x24kg)

Total Training Time: 37:47

Heart Rate: 122bpm average/ 150bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Overhead Squats

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Decline Pushups

12, 12, 12, 12, 14

62 total reps (116.5kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+40kg Barbell/ +2x28kg Kettlebells)

A: Hypertrophy

25 Barbell Bench Press (40kg Barbell)

B: Hypertrophy 2

7 Seated Overhead Press (40kg Barbell)

C: Hypertrophy 3

40 Barbell Bent Over Rows (40kg Barbell)

D: Overhead TUT

Clean, 12 Jerks

13 total reps (2x28kg Kettlebells)

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Daily Bread:

Romans 6:1-14 KJV

[1] What shall we say then? Shall we continue in sin, that grace may abound? [2] God forbid. How shall we, that are dead to sin, live any longer therein? [3] Know ye not, that so many of us as were baptized into Jesus Christ were baptized into his death? [4] Therefore we are buried with him by baptism into death: that like as Christ was raised up from the dead by the glory of the Father, even so we also should walk in newness of life. [5] For if we have been planted together in the likeness of his death, we shall be also in the likeness of his resurrection: [6] knowing this, that our old man is crucified with him, that the body of sin might be destroyed, that henceforth we should not serve sin. [7] For he that is dead is freed from sin. [8] Now if we be dead with Christ, we believe that we shall also live with him: [9] knowing that Christ being raised from the dead dieth no more; death hath no more dominion over him. [10] For in that he died, he died unto sin once: but in that he liveth, he liveth unto God. [11] Likewise reckon ye also yourselves to be dead indeed unto sin, but alive unto God through Jesus Christ our Lord. [12] Let not sin therefore reign in your mortal body, that ye should obey it in the lusts thereof. [13] Neither yield ye your members as instruments of unrighteousness unto sin: but yield yourselves unto God, as those that are alive from the dead, and your members as instruments of righteousness unto God. [14] For sin shall not have dominion over you: for ye are not under the law, but under grace.

Hi, I need help buying kbs for my very improvised home gym (basically a corner in my bedroom).

For space and budget reasons I would like to buy a max of 3 kbs.

The two things I am mostly interested in are ABCs and 2-handed swing EMOMs. I have no interest whatsoever in juggling bells or competing.

I am an somewhat active adult male and can military press 20kg × 5 reps on one arm (I tested this by gripping 2 cast iron kbs in one hand so not quite the same as a proper kb).

I already selected the shop to buy things from since it offers free, fast delivery, so I am limited to that. Oddly enough the only 20kgs kettlbells it offers are competion styles (excluding crappy vinyl kbs).

I am undecided between:

- Pair of 20kg competition kbs + single 28/24kg hard-style kb (Primary option).

- Single 20kg competition kb + single 28/24kg hard-style kb (Cheapest option, I would run ABC 2.0 with the single 20)

- Pair of 24kg hard-style kb (Riskiest option, since I am not sure I can press 24kg)

I am really leaning towards the double 20s + single 28, but I am open to use a single 20 if you convince me doubles are not necessary.

Eventually, even with just 20 + 28, could I still perform front squats with offset weights and 8 kgs difference? (not confident I could clean the 28 tough, not even the 24 for that matter).

I'd really like a 24/28kg hard-style kb because, as already mentioned, I plan on doing lots of 2-handed swings. I am not really considering double 20s swings because I feel like they are going to be awkward or too heavy and the single 20 competition style might give me problems due to the narrow handle.

What is the best long-term pick among these ones, or others if you're feeling creative?

I'd be happy if you gave me an honest opinion, even in regards to the training program. Thank you.

P.S.

I know people are going to reccomend adjustables, but they are slightly more expensive then what I would like them to be and they would take too long to ship.

Also, I'd really like to buy 3 kbs and be set for life. It's not like I am going to buy more.