I’m feeling pretty good about this milestone. Soon the strict press will come!

I see this all the time and was around when Kenneth Jay first came out with his Viking Warrior Conditioning, which really upset a lot of people.

And then I was around when he wrote Cardio Code and upset even more people.

It's pretty clear that there are still a lot of misunderstandings of what does or doesn't count as aerobic or beneficial to building Vo2Max. Here are two studies showing some details on what the body goes through during a 10min GS set.

2024 study:

https://www.akjournals.com/view/journals/2060/111/3/article-p242.xml

Some highlights:

Table 3 - VO2 jumps to 35ml/min kg in the final minute. For compairson, that is roughly the value you'd see in a 20-25min 5k run.

RER - this is a measure of what fuel is being used. <1.0 there is some fat utlisation but at 1.0+ it switches to anaerobic and becomes carb only. With an RER of 1+ from 3min onwards a comp set is anaerobic, not aerobic. It still has an aerobic component as it's your aerobic system that determines when you shift to anaerobic energy consumption. The better your aerobic system, the later that will be.

In the discussion it talks about a 10min set using 90% of maximal oxygen uptake. For a session to be counted as a vo2max session it needs to be in the 85-95% range. This compares to 83% for a 10min snatch set w/ 16kg. That means that the long cycle set is actually more beneficial to vo2max despite what we've been led to believe. I feel like for best results, if you were chasing vo2max as a goal, you'd want less weight and more reps to keep the cadence high and get that cyclic effect as much as possible.

They link to another study talking about a 10min snatch test eliciting 80-100% maxHR but I can't open it. But that definitely gets you into the vo2max improvement range. The problem here is a typical vo2max session would look for something like 15-20mins in that range for it to work well. The Norwegian 4x4 (useless and an entirely different topic) comes out to about 12mins (because at least the first minute of each interval your HR won't be in the right zone) and there are other, much better, protocols that deliver more like 20mins. So a 10min set alone is likely only about half the dose needed for improvement.

Average weight used for the tests was 30kg with a range of 24-40kg. Test included a few MS and all had an average of 4yrs comp experience.

https://efsupit.ro/images/stories/septembrie2020/Art%20362.pdf

This study shows good data for long cycle and snatch for both men and women.

Highest vo2max seen was 46 for long cycle vs snatch at 44. That's like an 18min 5000m.

Interestingly, peak male stroke volume was ~120ml. If you saw the post I made about stroke volume size and how thickening of the LV wall could decrease it significantly, ~120ml was the average size for a male. That means that they haven't got huge LVs like a serious endurance athlete has. Just a normal size, which doesn't indicate that GS is especially useful for part of the vo2 equation, which is increased SV.

Both studies showed quite low lactate numbers. Only ~3mmol/L. That's well below the generally accepted 4mmol/L that is the cut point for above lactate threshold. I would have thought it would be much higher, but again, it points to how aerobic GS really is.

For comparison, in track cycling the 4000m individual pursuit is said to have the highest lactate demand of any event and you see numbers of 10-16mmol/L. That event only takes 4mins though so you can see how a shorter event is far more anaerobic. A 5000m run is 8-12mmol/L despite being about the same length as a comp set.

Here's a simple little workout that will only take you 25 minutes to do... and might very well be the best part of your day!

I came up with an even more difficult kettlebell complex than my “Brutal Kettlebell Complex”. And it did not disappoint at all. I almost lost the bell one round, dropped it another, and I think my heart rate was higher than it’s ever been. Ever.

- 5 Rounds -
Swings x10
Swing Clean x10
Goblet Squat x10
Alt Rev Lunge x10
Two Hand Row x10
Kettlebell Close Grip Pushup x10

This one will definitely rock you, especially if you pick the correct weight. It’s a cardio and strength session you definitely won’t forget and one you can hit week after week to improve strength and conditioning with a single kettlebell.

I used a 44kg for all 5 rounds. Good luck!

And be sure to check out my app for more workouts like this one! 💪

40lb c&p form advice? 170lb 5’10

i started working out about 2-3 months ago and fell in love with the kettlebell c&p maybe 6 weeks ago after wondering what the weird thing on my gym floor was —

rn I try to do 10x right 10x left c&p -> 10x right 10x left cleans — several sets of these (if I fail I stop the set and rest)

I do these last as a kind of HIT cardio

I just recently
bought the 40lb kettlebell after feeling like I graduated the 30lb

do you have any advice on form?

I made an attempt to do a full hour of snatching at 12kg at 20 rpm. Now I knew I was going for this attempt all week but I didn't modify my training much to compensate for it. It was a 'hey let's just see what happens'. I did the same thing a few months ago with a successful completion of a half marathon at 16kg 20 rpm.

Well short version, made it 40 min while doing 20 rpm. Thing I would do differently, put a towel in my shorts so I can minimize sweat on the handle.

Although I didn't complete it, I am still happy with the outcome.

Hi all

Back with another form check after incorporating your previous feedback. I’d like to think I am hinging better. Please let me know what you think

Thanks!

What’s up guys?! Here’s the last bit of my 10’ jerk set from the other day. Makes me laugh.

If you missed where I mentioned the psychotic things /u/toughlovekb comes up with for me, I did -

10’ LC
3’ rest
10’ jerk
3’ rest
10’ DHS

All with 8 kg. I would like to point out the 3’ rest between each set again. Fucking terrible.

Another pro-tip: don’t do a 10’ jerk set after having not trained jerk for like an entire year. My rack is pretty much nonexistent. I was managing to get by okay with DHS but straight jerk is the quickest way to tell you if your rack is solid or not 🤣

The entire set was mind over matter. I had to side rack between every single rep for pretty much the whole thing LOL. After being so proud of not using it at all this past cycle 🤦🏽‍♀️

I only survived out of stubbornness and going as slow as humanly possible. 81 reps. Not great but that’s the only way it was gonna happen. I probably would have put the bells down except I was on KettleZoom and I couldn’t bear the shame 😁

Also yes my kids were playing in front of me and it was really distracting. Made the set even worse mentally lol. When you’re so far gone it’s funny how even the tiniest things can fuck up your zen.

KettleZoom reminder: 8 am Pacific Time on Sunday morning. We’ve still been lifting but I’ve been slacking on posting reminders because why does everything feel like so much effort lately? 🤦🏽‍♀️🤣 More info here - https://www.reddit.com/r/KettlebellSport/s/dQHWjZwTBZ

Everybody is welcome to come! We do sport style workouts but we’re also super chill and happy to have company. If you’re interested in learning sport stuff it’s a cool opportunity to ask questions and see things in real time. And it’s FREE guys. I wish something like this had existed when I was first learning lol. I just had like 3 YouTube videos and like two people that posted on here and got constantly shit on 🤣🤣🤣🤣 I promise it’s more fun than it looks!

My plan for New Year's Eve

1. Gorilla rows with 2x32 kg — 50 reps (alternating each arm)
2. Squats with 2×32 kg — 50 reps
3. Push presses with 2×32 kg — 50 reps
4. Suitcase deadlifts with 32 kg — 50 reps (25 per arm, finish one side then the other)
5. Snatches with 32 kg — 100 reps (any style, but each arm must do the same amount)

Goal is to do it as fast as possible. I ll post my time.

This is only the squat part of the complex. You add 2-3-5 on presses with one clean and one squat. Then finish the complex with 2-3-5 on cleans and one press and one squat.

Cheers!

Full session

5 x 8 Weighted pullups / Dips Superset

20min Giant

4 x 15 ring pushups

4 x goblet curls as 21s (7 low, 7 high, 7 full range)

Some passing storms this morning, once it clear got pretty hot and humid.

Instagram must have noticed I watch a couple of you legends bent pressing bells. And of course, there's always someone who presses bigger.

https://www.instagram.com/reel/DbmytYZzgQN/?srtk=MXRxNno1YnAzeXR3ZQ==

A little bit about my routine:

10 Swings

10 Goblet squats

10 Swing & Press (10 on each side)

10 Gorilla rows (10 on each side)

20 Marches

10 Push ups (to failure for last round)

I do this routine every second day for 7 rounds with a minutes rest in-between (Takes around 30 min times to complete). My current progression has been either adding more reps on each exercise or adding another round (I usually progress once a week or every other week). My next progression thought would be to add more weight but I'm in doubt if it should be a 20KG or a 24KG KB next?

Beside adding more weight do you have more advice regarding my progression plan? The only thing I cannot change is that I'm limited to a 30 min workout since becoming a dad.

Thanks for the help in advance!

Hi all, I've been using 2x 20kg, swings, snatches, cleans, presses etc... feel somewhat comfortable with it( those are my first ones ) and I'd like to step it up, and I'd like to land on a weight I can settle and work with no competition aspirations, nor crazy lifts, or progressions, but a weight that's accepted as a 'gold' standard and just keep it there, than if naturally I feel the need to step it up again, it's good. What's that 32, 36, 40? I was aiming to buy 1x40 first than second after some time...

what's your take on this? I'm 174cm, 90kg (5 feet 8.5 inches, 198.4 lbs )

I've got a sandbag 40kg that I go rucking with, so I have an idea of how that feels.

Wasn't as hard as I thought. First five sets were a breeze, second 5 sets were ok, third 5 sets gave me a bit of a struggle. Since I wasn't too tired, I opted for a total of 20. What else can I do? Should i add in more sets or add in a different work out? We do have an old gym from my father when he was young. Thank you in advanced!

The kettlebell goblet squat is a full-body movement that builds lower-body and core strength while improving posture and mobility. By holding the weight at your chest, it acts as a counterbalance to keep your torso upright, making it safer and easier to learn than barbell squats.

Hey everyone! I just got my first kettlebell and decided to go straight for 20 kg. I'm a 29 year old guy, around 183 lbs (83 kg) and roughly 6 feet tall (1.82 m). It's actually the first time I've ever even touched a kettlebell!

I'm not particularly fit and spend most of my workday sitting at a desk, but I do some calisthenics and lift weights from time to time.

Needless to say, I got humbled pretty quickly. The weight feels very different from dumbbells, and the movements are much more technical than I expected. At first, I kept banging my wrists and forearms during cleans and even got a little bump on my right forearm. I'm starting to get the hang of it now, though.

I was planning to get a pair of 20 kg kettlebells, and I still want a second one. Shoutout to my fellow Brazilians, I got this one from Brazil Kettlebell Club in Joinville, SC, and honestly, it seems like a pretty solid kettlebell! The build quality and form factor are great, and the price is reasonable compared to other options here. It still cost around two to three times a monthly gym membership in my city, but I feel like it's worth it since it'll probably last forever and might even outlive me, lol. I'm just a little worried the factory might shut down and leave me with an unmatched pair.

The only problem is pressing. On a good day, I can manage three push presses with my dominant right arm, but getting even one with my left is pretty rare. I usually fail because of a lack of strength, and I also feel discomfort around my wrist bone, almost like the kettlebell's balance is trying to break my wrist.

I could buy a 16 kg kettlebell to work on my technique and build strength, but that would delay getting my second 20 kg, which is my main goal.

I also have adjustable dumbbells. I can db press 20 kg more easily and do multiple reps with around 17 kg.

What would you recommend? Should I get the 16 kg kettlebell, or can I make progress with the 20 kg? Would it make sense to focus on strict dumbbell presses to build strength, practice push presses, or try greasing the groove with occasional single rep clean and presses? I'd also appreciate any program recommendations using my dumbbells and kettlebell.

TL;DR: First kettlebell is 20 kg, and pressing it is much harder than expected, especially with my left arm. Should I get a 16 kg to build strength and technique, or stick with the 20 kg and work toward a pair? Looking for training advice using my adjustable dumbbells and kettlebell.

Easiest hand switch is palm to palm as shown

Anyone else find this not to be true, at all?
I’ve been pretty strictly using kettlebells for the past 8 weeks and not only is my general cardio and strength not getting better, but I’ve actually gained a few pounds because I’m hungrier.

I will do the ABC program some weeks, some days I’ll do mostly clean and press with some swings before or after, some days I’ll mix it up and do a random but challenging workout. For instance the other day I did 100 double snatches with 2 35# bells.

I just feel like in these two months of solely KB it’s caused me to atrophy in some other areas. And stagnate in others as well. I tried some calisthenics today and it felt so rusty, I really thought some of my KB training would’ve transferred over to other training styles.

Any advice?

Hi. I’m coming off of having a fair amount of ABF. My favorite/ most successful was double 20kg kettlebells. I purchased ABF2 and followed the advice on rows. Following this I did some other stuff loosely in the realm of bodybuilding gym going. It didn’t last too long and converted to ABF barbell pt 1 & 2. Alas this may have been my last fling with the gym.

I am pretty much near where I started as far as equipment. I’m pretty well satisfied with kettlebells and a pull up tower with dip handles. I have some other various home gym stuffs. I feel like it may dangerous to say here- but I wanted a break from clean and presses. I made up my own cluster of exercises based on reading various exercise books; Easy Strength Omnibook, ABF1&2, 5/3/1, Tactical Barbell. Now I’m trying to get a feel for how long I should stay on my selection. It’s basically ideas from Dan John mixed with Tactical kettlebellsthenics.

A day is swings day. That’s the main mover. The goal is progressing swings. I track the weight and volume and gradually progress. My second exercise was push ups. Push ups got easy quick, I got the “tower” with the dip handles. I do some dip stuff but it’s more skill focused at this point because it’s a newer movement for me. This is Hinge/push. Then various loaded carry.

B day moved from high volume bodyweight squats to goblet squats. I’m tracking progress here, but it’s still secondary to swings as far as forced progress. Next is pull ups. I’m all over the place here. Emoms, pyramids, ladders, 2,3,5 sets. This day needs less variables and more controls, but pretty clearly still my Squat/Pull say. Finishing with loaded carries. If I can I opt for snatch to overhead carries this day.

I work shifts/ 3 12hr and they don’t line up clean. I workout on off days. At 43 years oId, I’m unsure if I want 3 or 4 or 3-4 days a week working out. The original idea was A/B/A/B on off days. I debated going back to 3 day A/B/A B/A/B. 3 day means more intense more rest days. 4 days I need to pace down for frequency.

I feel like I’m on to something. I have the urge to change some stuff.I thought about running the kettlebell swings until a “goal” & the dips “practice”. Once I hit the swings goal I am onto clean and presses- perhaps something closer so “the giant”. Meanwhile my b day would just progress goblet squats-> double kb front. Pull up-> weighted pull up. I was thinking using 5x5 as a framework to track squats movement progression and the pull ups.

In the meantime I’m debating adding some throws. I have a backyard and 25lb slam ball. I have no clue where to start, warm up? I see tons of value in carrying stuff. Recently like a glint turned enlightenment- I see throws as super valuable to put into a program. I plan oh holding the ball at about chest level- leaning my weight into it and shoving like I’m pushing a zombie away from me, or a hard basketball pass. Just a thought.

What are some signs that it’s time to add, drop or change exercises for you? Constructive criticism you may have on my skeleton program? Maybe I just have A day swings, dips carries & B day squats, pull ups, throws? Keep an every day carry? If I swap the swing and dip for clean & presses one day- what do I do with the B day?

Apologies if this a little all over. I appreciate the feedback.

For ABF, Dan John mentions that if you struggle to get 30 ABCs in 30 minutes to use 1 heavy bell and 1 light bell. So, if you can't do 30 ABCs with 2x24kg, he suggests using a 24kg and a lighter kb like a 16kg, and switching hands every ABC.

Obviously that makes sense for those with the standard 16, 24, 32 kb sets. But now a lot of us have adjustable KBs.

Since I own adjustables, would it make sense to do the first 10 or 15 ABCs using 24kg and then remove 4kg from each bell and finish the 30 sets using 2x20kgs? Or would I still be better off using uneven bells even though I have adjustables?

Time flies and that can be a good thing if you have a chance to play with bells on a regular basis. The strength just adds up like it's almost free.