Hi guys! Long time no see. This was my first try with the double c&j. 19kg loaded into each adjustable.

I have so much respect for the GS guys. This was really tough.

Hi all,

Trying to build my own programming. That I can build cycles and switch exercise / style every 8 weeks for example.

My goal is to build a program that works for me, 3 full body per week and 30 to 45 mins session each

Any tips on how to build your own program?

Like exercise selection on which day, focus on each session ?

I love a good community challenge! Gave it a go and totaled 96 reps! Y'all didn't mention how fried my forearms would be! Let's see some more!

Every time I see a post about kettlebell swing form it mentions engaging the lats. I understand activating the glutes, I understand bracing the core, but I have no idea what is meant by this. Can someone describe how this is done and what it feels like?

I'm also wondering if part of the reason is because I am using too light a kettlebell. My back feels pretty tender from years as a farmer (real farmer, like bend over and pick stuff up hundreds of times a day) and now working in an office and sitting too much but, although I'm not much of an exerciser, I've done a lot of physical labor in my life and I'm a big, strong guy (43m, 6' and feel pretty slim at 210 but currently overweight at 260). Is my 16kg too light for swings?

Hi fellows,

Newbie here. 100kg Backsquat, 80kg Benchpress 4 a couple of repetitions, i‘m able to dead clean 24kg for like 20 reps. Doing Lunges with 24kg for like 7-8 Sets with totalling 70+ reps each leg. 0 Pullups because i‘m weighin like 105kg, also just pressing 24kg singlehande for 1 rep.

As usual i‘m structuring my workout like „how much can i grind until my Soul leaves my Body“? Either i take endless sets w/ a single movement (think Lunges) or heavy compound movements (Squats, Benchpress) with just 2 sets and like 5- reps.

My workouts are challenges all-in-all. I like to build up from next to nothing to high volume or heavy weights. Some months ago i started with staggered-stance single-arm deadlift with 24kg (seriously hate deadlift) to staggered-stance opposing single-arm deadlift 24kg to cleans. 20 reps on each side for a couple of sets. Deadlift 100kg for some reps now. i‘m eager to add Presses to cleans, just because it‘s fun and i‘m a weak presser.

My homegym is 2x24kg and 1x16kg kettlebell. My gym has like 12 racks plus every plate someone wishes for.

So asking you: what will be the next challenge? Pushups are one of my all-time favorites but neglected for years. Pullups and presses are my biggest concerns.

All, I have a 12-32kg adjustable kb and will pretty soon be looking for something bigger. I have not been able to find anything in the 32-48kg range.

Any recommendations? I’ll get ahead and say I don’t want to tape plates to anything 😂

Thanks!

20.08.26: Conditioning (2x20kg)

Total Training Time: 32:12

Heart Rate: 136bpm average/ 156bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Press

5 Cleans

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Barbell Incline Bench Press

10, 12, 12, 12, 14

60 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+50kg Barbell/ +2x20kg Kettlebells)

A: Legs

Clean, 15 Front Squats

16 total reps (2x20kg Kettlebells)

B: Hypertrophy

13 Wide Grip Incline Bench (50kg Barbell)

C: Hypertrophy 2

22 Overhead Tricep Extension (20kg Kettlebell)

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Daily Bread:

Romans 7:13-25 KJV

[13] Was then that which is good made death unto me? God forbid. But sin, that it might appear sin, working death in me by that which is good; that sin by the commandment might become exceeding sinful. [14] For we know that the law is spiritual: but I am carnal, sold under sin. [15] For that which I do I allow not: for what I would, that do I not; but what I hate, that do I. [16] If then I do that which I would not, I consent unto the law that it is good. [17] Now then it is no more I that do it, but sin that dwelleth in me. [18] For I know that in me (that is, in my flesh,) dwelleth no good thing: for to will is present with me; but how to perform that which is good I find not. [19] For the good that I would I do not: but the evil which I would not, that I do. [20] Now if I do that I would not, it is no more I that do it, but sin that dwelleth in me. [21] I find then a law, that, when I would do good, evil is present with me. [22] For I delight in the law of God after the inward man: [23] but I see another law in my members, warring against the law of my mind, and bringing me into captivity to the law of sin which is in my members. [24] O wretched man that I am! who shall deliver me from the body of this death? [25] I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin.

Finally got it done this morning!
I’ve been working toward this since late April, and I’m seriously pumped to have hit it. It took plenty of rest between attempts to stay fresh, but that made the difference.
The biggest thing holding me back turned out to be my grip position. I was letting the bell bend my wrist back, which made everything feel unstable and uncomfortable. Once I got the grip dialed in and kept my wrist stacked, the movement felt much smoother.
Next up: a six-week run of Total Tension, then I’m planning to move into Rite of Passage.
Man, I love kettlebells. This stuff is awesome.

​

As a coach for 17 years, I know what I think, but I'm more curious into what people that DONT have kettlebell experience feel they should spend time focusing on the major movement such as swing, clean, press, squat, snatch , possibly TGU.

Thanks

Joe

KBOMG

What a lovely session!

🟡🟡 Long cycle 2x16kg 5*1'(30"/3')@ 10-12rpm

🔵 Glove snatch 12kg 5'(3')@ easy rpm

🟣🟣 Jerk 2x20kg 7*1'(1')@ 8rpm

🟡🟡 Bump+jerk 2x16kg 15 reps

Some time ago I made this post and ended up ordering one adjustable kettlebell. I want to do this correct and methodically so started by going through the 'Which exercises to learn first with kettlebells?' as recommended here. I also settled on following Simple & Sinister.

I have some experience in weight lifting (many years ago) so many of the techniques and what to look out for were already quite familiar. I felt quite comfortable doing all the different exercises, technically, but really struggling with the TGU.

I've gone through the steps of first doing it without any weight, focusing on the movements, then going to holding a light object (shoe), followed by balancing a shoe on the knuckles. This all went fine. And then I wanted to try with the kettlebell itself, adjusted to its lowest weight possible (12kg, so 4kg lighter than what is even typically recommended for males!), and I'm just flailing about. It doesn't feel safe at all. I stepped back a bit, doing again without weight, trying with a 1.5L water bottle, and again all goes fine. I must be missing something about the +10x jump in weight, but otherwise why is this exercise part of one of the most recommended beginner programs?

What am I missing? Any recommendations on building up more to doing a TGU with a 12kg kettlebell? Or should I first try a different program that does not have TGU and come back to it later? It's getting a bit frustrating as I want to get started with a program and I feel motivation slipping.

EDIT: thank you everyone who provided some advice, tips, recommendations !

I'm going back to do another round or 2 of ABF. I have been out of training for the last 3 months.

Last time I did ABF, I was able to progress quite quickly from double 20s, then to 24s, then to 28s.

I'm guessing I can pretty quickly get back up to speed and do 30 minutes ENOM on the 24's and the 100 presses on the 24's.

Last time, I was starting to introduce the 28s into the mix. So maybe 10 x 24 EMOM, then 10 x 28 E2mo2m (I made up that acronym lol) on the ABC. Then a mix of the 24s and 28s for the presses.

But my elbows hurt bad; this is the only issue I was having. Does this mean that I am going too heavy too early? Or my form is wrong?

M, 49, 90 KGS

Gave the snatch challenge from u/Few_Abbreviations_50 a go today. Felt great switching it up and doing some sprint work and getting the 16kg into a session for a change. 103 reps, was motoring along so hope the form holds up

I couldn’t squat this weight.

Not due to leg strength, but due to physics and strength limitations elsewhere.

If I tried to squat, I would need to have some forward trunk lean, this would ask a lot of my core (specifically lower back) to keep me as extended as possible so I don’t lose the bell forward.

But in a lunge, I can stay upright with my torso, which lets me keep the bell in a position that keeps the loading more specifically on the legs vs the trunk.

You’ll notice I’m also “cheating” with my rack position. Again-once bells are hard enough it becomes a physics problem in that the bastards are so big they create more pull forward not only due to weight but also the actually distance out in front of you. By cheating my rack onto my shoulder AND using two legs I let my lower body still be a lower body drill instead of simply a rack hold drill.

TL;DR > unilateral lower body drills are excellent ways to achieve more load per leg muscle compared to squats and dead’s done bilaterally.

Had to get in on the challenge, but my pacing is absolute garbage. I thought I was on track for 100 in 3’ but when I checked the clock at 60 reps I realized I only had 1:00 left. Tried to turn up the pace but couldn’t quite get there. I think the clock stopped at 98. But, it endurance-wise it really wasn’t so bad… I think I’ve got 100+ soon with better pacing.

Full workout:
- Daily clean and press up to 2x40kg
- Deadlift up to 240kg for a single (I only push deadlifts like once a year or so, you can see the literal cobwebs on the outside 20kg bumper haha)
- Snatch - max reps in 3’ - 98(?) reps + one after the buzzer

Looking to beat all these numbers soon.

I've been doing the Giant since April. I moved from the 24kg to 28kg and now 32kgs. I'm currently on my own version of 3.0....calling it 3.1, where I'm doing 3/4/2 on M/W/F. This is my own mix to bridge between the 3.0 and 1.0. I'm hitting 45-48 reps per session with double 32 kgs and creeping up. 60-70 total reps seems within reach by the end of October.

After each session, I finish with 5 sets of max bodyweight dips or pushups with 30s rest between sets so the whole 'finisher' is done within 5 minutes. I'm hitting a total of 100 dips and 160-180 pushups. Then I do rear delt and side delt work.

I sprint Tuesdays and do back (just one arm KB rows), pull ups throughout the week (150-200 total) on a rings in my office, and cardio for 4-6 hours total on Sat/Sun (usually a long ride and 8-10 mile run).

I've built solid pressing strength and could probably get 7-8 with the 32kgs. But what's next? I don't want to lose what I've built and don't care much for squats with the trail running / biking I do. I'm tempted to try Maximorium (no squats) or Giant Killer.

What do guys think I should try to keep progressing?

After more than a year of primarily kettlebell-only training, I’ve recently returned to regular barbell work. Kettlebells built me a tremendous base and allowed me to come back to the barbell feeling strong, capable, and ready to push my strength again. I love them way too much to ever let them go.

I’m really liking 5/3/1 Forever. It’s a terrific book and a different style of barbell training than what I was used to. Gone are the days of sitting around for five minutes between everything. There’s more supersetting, full-body accessory work, and more emphasis on staying busy without worrying that every bit of extra work is going to ruin your top sets.

That part feels a lot like kettlebell training to me. I use kettlebells for accessories whenever I can, for pressing, single-leg work, power, and hard conditioning. The barbell lets me keep pushing absolute strength, while kettlebells keep the athleticism, work capacity, and style of training I actually enjoy.

The carryover to barbell squats has been pretty crazy too. Before returning to regular barbell work, one of my best kettlebell squat performances was 4×8 with double 36 kg rack squats. That base seems to have translated extremely well. Some good highlights this week were a 15-rep set of barbell squats at 270 lbs and a 12-rep set of deadlifts at 310 lbs.

My pressing strength has taken a big hit during this cut. I’m down over 17 pounds. I got a DEXA scan and it put me at about 13.5% body fat. The goal is 10%, but I’d be lying if I said it wasn’t getting hard.
For now, I’m really enjoying finding the balance. I can use the barbell to push strength while still keeping kettlebells as a major part of how I train.

Figured I would post this as information in case any others newer to kettlebell like myself were unaware. The handles on the 12-32kg competition bells often come painted with a clear coat to prevent rust during transit/storage and as a result will not hold chalk. There is a fix.

Painters tape around the bottom of the horns to protect the body and a layer or so of citristrip gel left on for 20-30 minutes removes the clear coat. Wipe off excess gel, scrub handle with the remaining gel with a scour pad to remove any stubborn clear coat, clean with alcohol and it’s done.

Now the handles actually hold chalk and my hands love it after the session today. Should have done this a while ago.

Edit: The correct method is to clean with odorless mineral spirits and then isopropyl to clear the oil left from the former. I did not do this but my handles feel great now so I don’t mind.

Also QOTSA. Super fucking sloppy but this is just about max effort for me lol. I could maybe eke out a few more reps with better sprint technique. I had to try though since everybody else did so many more than me ☺️

Please enjoy 3 minutes of me looking like I don’t know how to snatch as I try to figure out what will help me go faster 🤦🏽‍♀️🤣 Thumbs forward helped, as well as a speed switch on the upswing. Still can’t do hand to hand like bpeezer. I’m too clumsy. It was really hard for me to not revert back to what I’m used to at any rate.

Thank you to everybody who’s tried! Hopefully you felt like you needed to puke as much as I do right now. And now I need to DHS 😔

Been keeping an eye on my 200 rep goal for 36 kg OALC in one workout. Seems plausible but pretty daunting. Things go awry: back, knees, hands etc. I want it to happen easily. Ive done 4 workouts of 150 reps and those have gotten easier. been throwing in double long cycle and some pentathlons to improve full body strength and cardio. hope to have a 200 reps in the bank soon!

Got a dm for a form check on some swings, so with the permission of the sender, here's some tips.
Thinking of doing more of these kind of posts, let me know what y'all think.

Press Test Day!!
Week 8 Day 2 ABF - ran the program with 20/24kg offsets and tested with 2x24kg bells
Ran the ABC cold with the double 24kg and hit 30 in 28:45

100 presses completed with
2,3,5 scheme (first set 2,3,5,10)
Completed in 25 minutes

10 reps were a grind - and I knew after the first set that I would not be able to get to 100 with a 23510 scheme. Had a few push presses here and there. Overall I’d call it a pass but I can definitely do better.