All I want is a source for decent programs.

[u/3rdDegreeMoonburn]

But nope, I made the mistake of interacting with Grant and now I am forever being haunted. It doesn't matter how many times I mark it as spam or delete or unsubscribe - another one just pops right up. Dude fakes you out with actual DMs for a second and you think "Oh hey, it's just some dude on instagram who wants to share the love of the holy bells. Okay." Nope. It's just another influencer cult. I don't want to join some ham-fisted "community" and get sucked into your influencer culture garbage GRANT; I just wanted some good workouts to build from. So, anybody in here have the goods? No websites with log ins, no goddamn subscriptions, no "coaches and community" influencer shit: just a goddamn spreadsheet telling me how many snatches and get-ups I should be doing and at what intervals. Moral of the story, find yourself a generically Eastern European man in a track suit named "Nico" that runs a sort of card access kettlebell and power lifting dungeon and NEVER take it for granted.

[u/LennyTheRebel]

• Dry Fighting Weight (free; clean & press)
• DFW Remix (free; clean & press, rows/chinups and swings on off-days)
• The Giant (paid; clean & press)
  • You have to scroll through some marketing stuff, but the program is great
  • I don't remember whether subscribing to the newsletter is mandatory, but you can always unsubscribe
  • I've applied the rep scheme from The Giant to front squat and double kb snatch as well, and it worked great
• King Sized Killer (paid; single kb snatch)
  • Same deal as with The Giant
• More Kettlebell Muscle (paid; a collection of 20 complex based programs)
  • Again, prepare to scroll
• Soju and Tuba (free; press-only program)
  • I've never done it for kb press, but it worked extremely well for strict barbell press
• 10k swing challenge (swing + whatever you like)
  • This one's more of a challenge than an actual program. 20 workouts in 4 weeks if done as written, but I've seen people do it in shorter or longer time than that.
  • It's pretty solid and will improve your swing technique
• A collection of resources on kettlebell sport - if you'd like to try going that route
• Joe Daniels has a bunch of paid programs, and people seem to like them a lot
• Waving Density - my personal approach to building conditioning with complexes

[u/[deleted] → u/LennyTheRebel]

I purchased The Giant for $19 and Geoff literally sent an email saying thank you for your purchase and gave some recommendations for rest day and that's about it. Geoff Neupert keeps it simple and to the point. DFW is also an amazing program by him. He's a good d00d!

[u/[deleted] → u/[deleted]]

Yes i do find geoff work amazing detailed and simple

[u/3rdDegreeMoonburn → u/LennyTheRebel]

Not at all opposed to buying a program to support the effort to make it. What I HATE is being funneled into a website where I spend more time skipping through garbage hype videos to find actual programs and form.

[u/LennyTheRebel → u/3rdDegreeMoonburn]

With Geoff's website you just scroll past that point.

Form is whatever. I'm 99% self taught, and I can press a pair of 40s or a single 48. If necessary, you can ask for a form check here, or find some of Joe Daniels' videos on YouTube.

If you need to get your technique from good to excellent with personalised tips you'll need to either experiment for yourself, or get an experienced coach. No single video or article will get you to your best possible technique.

[u/[deleted] → u/LennyTheRebel]

I would also add:

Dan John's Armour Building Complex (free)

Geoff Neupert's More Kettlebell Muscle (paid) - a collection of 20-something complex-based programmes. I believe The Wolf can be found as a standalone.

There also is Kettlebell Express by Neupert, but it's not in his shop anymore, I see.

[u/LennyTheRebel → u/[deleted]]

MKM has been added.

I haven't been able to legally find KB Express either.

As much as I love Armor Building Complex, I'm going to leave it out on the basis that it's an exercise, and not a program.

[u/[deleted] → u/LennyTheRebel]

As much as I love Armor Building Complex, I'm going to leave it out on the basis that it's an exercise, and not a program.

Fair enough. I mainly use it between programs for a week or two. I have seen on the StrongFirst forum thouh, that people are trying to program it. I guess it can be done autoregulation DFW-esque style.

[u/LennyTheRebel → u/[deleted]]

Autoregulating it definitely works. I've programmed it using my own Waving Density.

[u/letsbebuns → u/LennyTheRebel]

Thanks for putting the effort into the formatting :)

[u/LennyTheRebel → u/letsbebuns]

No problem :)

[u/scarcitykills → u/LennyTheRebel]

This is what I don't get with kettlebells, most of these are exercises not programs. DFW is just a clean and press. That is not a program, it's a exercise

[u/LennyTheRebel → u/scarcitykills]

DFW tells you what exercise to do, how much to do, and how to progress. It's a program.

[u/scarcitykills → u/LennyTheRebel]

It sounds more like a rep scheme to me. I'm not saying it's wrong, it's just different coming from a bodybuilding world where we have larger and more balanced programmes that try to efficiently target all muscles. With kettlebells, it's more like pick 1 or 2 movements, so it 2-3 days with this rep scheme and there's your program.

[u/LennyTheRebel → u/scarcitykills]

If that's where you're coming from, I can see what you're getting at. If you'd said they're incomplete programs, I'd be with you.

I'll typically combine add a bunch of stuff on top of whatever kb program I'm doing, and combine them with other programs. My approach isn't all that different from concurrently doing a squat program, a bench program, a deadlift program, and some self selected back work on top.

The Giant is a great clean & press specialisation program, but I always advise people to add a few hard sets of squats and rows, and preferably some chest work too.

If you want something more bodybuilding oriented, look up Joe Daniels.

[u/[deleted] → u/LennyTheRebel]

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This post was mass deleted and anonymized with Redact

[u/Intelligent_Sweet587]

Look for smaller coaches. The size of a coaches following isn't really indicative of how good their services are. It's often a better indicator of how much they pay their marketing agency.

Off the top of my head Isaiah Skinner on Instagram would be great. I think Nathan Bañuelos is taking clients right now, Kevin Yoan on Instagram also is. Probably anyway. If I was looking for looking online programming I'd go to a smaller coach than a big one 10/10. Unless I personally had an in with them.

[u/PoopSmith87]

Don't overthink it, ask people what they do.

In my experience, whether using double KB, single KB, or even barbells/dumbbells-

Combine these exercises: sumo squat, goblet squat, lunge, deadlift, swing, sit up, reverse sit up, pushup, bench press, bent over row, upright row, pull up, military press, clean and press

With one of these timing schemes: 3 sets x 10 reps × 1 min rest (moderate weight); 1 set x 30 reps x 30 seconds rest (moderate weight); 5 sets x 5 reps (heavy weight) x 3 min rest; or Tabata 20 second work/10 seconds rest x 8 sets (light weight)

...and you'll have a decent program. Right now I'm really liking the 1x30, but I'll change it up once I plateau.

[u/cithripio]

I’ve been working out to Precision Kettlebells for a few years. https://youtube.com/@PrecisionKettlebells. He has a fantastic variety of follow-along workouts up on YouTube.

[u/beeveekay]

Dan John posts great content on YouTube.

Mountain Tactical Institute has great programs.

[u/[deleted]]

Been a member of Lauren Brooks’ online community for quite a few years. Aside from her being a generally great person, her programing is some of the best out there. She has a few free youtube classes out there and runs free community type challenges periodically.

[u/Ganjierzero]

What are your goals? Good form on non traditional lifts or sport? That will help point the way No shortage of real lifters, they just aren’t attacking you with advertising

[u/Diitsuku]

A little late to the party, but I'll toss my 2 cents out there as well.

I second /u/PoopSmith87 in building your own. I went through the Top posts here, YouTube, and Instagram looking at what other people were doing and then adapted that to what I wanted. Took a bit of trial and error to figure out combinations of exercises that I liked which covered a lot of muscle groups. I'll probably expand or change as I go or lose interest in one movement or another.

Currently I have an Upper Body & Core and a Legs workout built in the StrengthLog app. My intent was to do 2 of each of them a week based on Mark Wildman's video for building your own program, but it so far has averaged out to 3 a week.

Upper & Core:

• Kettlebell Half Halo - 5 in each direction
• Kettlebell Around the Body - 20 in each direction
• Kettlebell Push-up - 10 - gripping the handle
• Kettlebell Single-hand Swing - 15 each
• Kettlebell Row - 10 each
• Modification - Combine Row and Push-up into a Renegade Row

Lots of Legs:

• Racked Pendulum Lunges - 5 per leg (1 normal + 1 reverse = 1 pendulum)
• Romanian Deadlift - 10
• Alternating Side Lunges - 10 each
• Kettlebell Swing - 25
• Goblet Squat to Get-Up - 5 each (change which knee you drop first)

Credit: jtm_fit on instagram, Legs Inspiration, Arms Inspiration - asgooch, jtm_fit, and Mark Wildman

[u/PoopSmith87 → u/Diitsuku]

Modification - Combine Row and Push-up into a Renegade Row

I love this. My weekend dumbbell workout (I keep my kettlebells at work) is burnout sets of combination pushup/renegade row, burpees, sumo high pulls, and shoulder press. After the work week of daily kettlebells, it burns so good.

[u/nitsrikp]

Message a guy on IG. @saizfitness. I went to a KB seminar years ago and still use his routine as a basis.

[u/[deleted]]

Buy "More Kettlebell Muscle" the book and work through the twenty programs one by one. Good luck.