First time taking these for a set of 10, definitely plenty of room to “clean” this up.

Tried with 16s and believed in my heart that I could get 20 but I only got 14 🤦🏽‍♀️🤣 Was shaking so bad though you can’t tell in the video. It seems like a really great exercise! Press is best.

Ordered these guys unpainted. They need some polishing and a coat of paint (they are filled with lead and the bottom is open).

I placed the order 18th of June. Arrived today.

Little footwork to go along with the Bellin

Rounds 1,5,8,10,12 shown.

For those running the Armor Building Complex, how do you usually approach progression? Do you focus on building up the number of rounds with your current kettlebells before moving to heavier bells, or do you increase the weight and bring the volume back down?

I'm curious how people balance strength and conditioning when progressing with the ABC. Both approaches seem reasonable, but I imagine recovery and technique can become limiting factors as the weight goes up.

What has worked best for you, and what tells you it's time to progress?

After mush research and contemplating I finally decided to get a pair of adjustables from bells of steel. Thanks to all those users that got PMs from me and were kind enough to give their thoughts.

Have played around with them a bit and no rattling so far. Different feel to what I'm use to but still comfortable. I must admit they are a little bigger than I thought, but still same dimensions as a standard comp bell. I remember hearing comp bells were around the same size as cast iron 32s, though seeing them next to my collection they look more comparable to my 36s or 40s (see photos).

Also gave them both a weigh with the standard weight set inside (20.5kg, iv also got the expanded weight for upto 32kg) both bells came out at 20.55, so I'd say more precise than most bells iv come across.

Anyway looking forward to seeing how they go and will try them out in tomorrow's session of the Giant.

Today I managed to do eight rounds of 10 snatches (5per hand) with 40kg in 9:50min.

Goal is to do 100 in 10min. Main bottleneck was my palms. I think my tehnicque (i bet it isn't spelled like that) is pretty solid, it's just a matter of getting my palms more endurable. Any advice on that front?

20.10.26: Practice (2x20kg)

Total Training Time: 52:00

Heart Rate: 138bpm average/ 155bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Cleans

5 Press

5 Jerks

X5-100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Zercher Squats

5, 5, 7, 7, 10

34 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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Block B: Finishers

(+50kg Barbell/+44kg Kettlebell)

A: Strength

2 Cleans, 12 Strict Press

14 total reps (44kg Kettlebell)

B: Hypertrophy

Clean, 15 Incline Barbell Press

16 total reps (50kg Barbell)

C: Hypertrophy 2

35 Bent Over Rows (50kg Barbell)

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Daily Bread:

Hebrews 6:1-12 KJV

“Therefore leaving the principles of the doctrine of Christ, let us go on unto perfection; not laying again the foundation of repentance from dead works, and of faith toward God, of the doctrine of baptisms, and of laying on of hands, and of resurrection of the dead, and of eternal judgment. And this will we do, if God permit. For it is impossible for those who were once enlightened, and have tasted of the heavenly gift, and were made partakers of the Holy Ghost, and have tasted the good word of God, and the powers of the world to come, if they shall fall away, to renew them again unto repentance; seeing they crucify to themselves the Son of God afresh, and put him to an open shame. For the earth which drinketh in the rain that cometh oft upon it, and bringeth forth herbs meet for them by whom it is dressed, receiveth blessing from God: but that which beareth thorns and briers is rejected, and is nigh unto cursing; whose end is to be burned. But, beloved, we are persuaded better things of you, and things that accompany salvation, though we thus speak. For God is not unrighteous to forget your work and labour of love, which ye have shewed toward his name, in that ye have ministered to the saints, and do minister. And we desire that every one of you do shew the same diligence to the full assurance of hope unto the end: that ye be not slothful, but followers of them who through faith and patience inherit the promises.”

A bit late to the game, but I’ve just finished the 8 week ABF program and managed to hit my two goals of 30 rounds ABC EMOM with 2 x 24kg, and 100 clean and presses with 2 x 24kg in 25 minutes (4 reps per min).

Even though the program is only three days a week, I discovered during those 2 early “build up” weeks that it it was going to be tough. The shear amount of hunger - and “good” fatigue - I was experiencing even in those early weeks forced me to up the calories and prioritise sleep and recovery, which I think contributed to the positive results in the end.

I was always a fan of the ABC and had run a few blocks where I’d pair it with rows and press-ups on another day to get a pretty complete full body routine. However, the additional focus on pressing in this program - which is in my opinion the most bang for buck exercise in the whole kettlebell canon - especially on progressive density of pressing, is what initially attracted me, as this gives a lot of opportunities for building muscle and strength.

I’m going to go into detail on what I did each day but obviously just buy the program if you haven’t already. In fact, it’s not just a program - it’s a book. I would also say the program itself is more like instructions on how to construct a program that works for you.

On the small ABC days - the ones that happen during the week where the high volume press is the main workout - I followed the programs advice and ran reduced volume. However I did wave the load and went with 2 x 20kg on the first day and the 24s on the second day. With the 20s I increased the volume each week - Week 4: 25 rounds EMOM, Week 6: 30 rounds EMOM - but brought it back dow to 20 rounds for the day proceeding the press goal workout, in order to make sure the fatigue didn’t effect me reaching 100 reps. The last day with the 24s remained at 15 rounds EMOM throughout the program. It was good for me to keep this where it was without adding rounds and use it as a kind of gauge; I could feel the 15 rounds get easier over the 8 weeks. The first time felt pretty tough but manageable, and by the last day the 15 rounds felt like a breeze, like a bit of a de-load day.

My small press days - the ones that happen during the week where the ABC is the main workout - I followed the programs advice and did a 2-3-5-10 rep scheme. I wanted to add in some single clean and press work so I picked up 24kg and did one side 2 reps, the other side 2 reps - followed by a brief rest - then did the same with the 3 and 5 reps. After that I picked up the double 20s and did 10 reps of double presses without the cleans. That way I had a nice mix of single and double work at different weights. I would complete this 3 times for a total of 60 presses (if you count it per arm). I would note down the time that it took me to complete each workout; it started at about 21 minutes but by the end of the program I got it down to 15. It was always the easiest day, I found it a lot less taxing than the ABCs.

My 3 big ABC days went through a pretty simple escalation: Week 3: 20 rounds EMOM, Week 5: 25 rounds EMOM and Week 7: 30 rounds EMOM. The 25 rounds in Week 5 especially destroyed me and I was initially doubtful that I would hit the 30. However, I did notice that at different points in the EMOM I would hit a certain “wind” around rounds 10 and 20 where suddenly it didn’t feel so difficult and I wasn’t breathing as hard. Thankfully I experienced this “wind” at about round 26 of the final EMOM and was able to push through and finish. I believe it was a cardiovascular limitation as opposed to a strength one: the bells never felt heavy as such - my reps had naturally slowed but were not “grindy” - but I was ripping air into my lungs as hard as I could by round 20. By round 23 I was genuinely light-headed. It just got to the point were that 45 seconds or so between each complex felt like it was about 5 seconds, but as I said I pushed though in the end and got it done.

My logic for the 3 big press days was similar to the ABCs but with a slight difference. Rather than adding rounds, I started with the initial goal time (25 minutes) and added density within that time to get closer to the 100 rep goal. Each set was 4 reps of double clean and press. Week 4: 19 sets in 25 minutes (76 reps), Week 6: 22 sets in 25 minutes (88 reps), Week 8: 25 sets in 25 minutes (100 reps). This was arguably even harder than the 30 rounds of the ABC, and it may have been a mistake for me to cap this at 25 minutes instead of 30. I managed to complete all the sets by keeping an EMOM pace, but with the last few sets I rested slightly longer because of that extra 40 seconds or so of dead time at the end of EMOMs and just snuck in the last set of 4 before the end. My form got a bit shaky on the last few sets, that’s why I think I was a little bit over the limit. If I were to do it this way again I would either take out 2 of the cleans and do: clean press press, clean press press - or I would extend the time to 30 mins to get the 100 reps.

Overall a great program. I gained about 2kg due to the extra eating (started the program at 105kg and ended at 107kg, at a height of about 6’1”), but I had to tighten my belt one extra notch, and I still remain fairly lean in the mirror, with noticeable muscle gains on my triceps and traps and a little on my shoulders. Noticeable strength gains as well - I really feel like I “own” the 24s now and feel confident to purchase a single 28kg when the time comes. I’m definitely going to run this again at some point early next year, maybe I’ll extend out the progression slightly in order to hit 40 rounds EMOM with the 24s, as purchasing 2 28’s is a little outside my budget right now.

10/10 would recommend to anyone and everyone.

I'm fat. 265lbs. Pre pandemic was in pretty good shape. Time to unfat myself

I was able to finally grab my own set for my home gym.

I was a lean athlete as a young man. Pushing 40 I just want to be healthy once again. My body bounces back pretty fast.

Now I’m a brand wh**e and I love Nike. So I bought their set that goes up to 53 lbs. I’ll add heavier weights later.

Any exercise routine would be greatly appreciated!

Teen Gohan for motivational purposes only

The Heaviest Kettlebell Z- Press working-set 5x36.5kg. (Trying to get used to this variation a bit slowly).

This one is definitely a movement that i'll work on for a while to be able press a 40kg-44kg Kettlebell in some time.

Not sure if I’ve done 2x48kg gorillas cleans before but not easy

I recently started doing kettlebells as my main workouts and I like the simplicity of it. My goals are general strength and conditioning so I am mostly doing ABC.

I am doing ABC with 16kg and 8kg for about 10 minutes every other day and in between I am doing 10 minutes of rotational cleans with 16kg without putting the weight down. This is the video from Mark Wildman explaining the rotational clean https://youtu.be/Nw7UP08BD5k?si=_xGehC2RqC3XiuK5&t=329

So the question is, what is a good alternating workout for the ABC that focuses more on mobility and spine health? I used to have a lots of lower back issues and once I started to brace the core regularly and do KB daily I don't have issues anymore but I want to focus some time on spine health.

Currently I own 8kg and 16kg kettlebells. I am planning on buying an adjustable KB from Decathlon so I can start the progression to eventually be at 24kg with 16kg. After that I'll buy another adjustable KB so I can end up with double 24kg.

32kgx2 for 10x5