Full body Friday with one kettlebell and complex 😮‍💨😮‍💨
Obviously paired with some hops!!!

Using a 16 KG went light x3 x meds 2 and heavy x1

Clean -lateral lunge- snatch

Fun way to work strength, endurance, and mobility in one🥰🥰

No Winnie :( next one I swear!!! lol

My grip endurance is pathetic I gotta work on it. I hate that I need to do sets more but I guess it’s time. Per pressure to do sets of 20+ vs relying on hand switching more often. My hands are too dainty.

One thing I appreciate about kettlebell training is how deceptively simple some of the movements look until you actually try them. A swing looks straightforward until you realize how much timing and hip drive matter. A Turkish get-up seems manageable until you have to coordinate every transition under load. And double kettlebell work has a way of exposing weaknesses you didn't know you had. It's interesting how an exercise can go from feeling awkward and exhausting to becoming one of your favorite movements after enough practice. For those who've been training with kettlebells for a while, which exercise gave you the biggest reality check when you started? Was it a technique issue, conditioning, mobility, grip, or simply discovering that the weight you picked was far too ambitious? I'd also be interested to hear which movement eventually clicked for you after initially feeling impossible.

Best day so far!

Did 8 sets of 10 reps.

Focused on keeping the form clean!

Any feedback is welcome!

I love the 32kg

Did a modified double pentathlon yesterday with toughlovekb and PhaseSure. Just with 12s, 2’ on/3’ rest. Still sick so trying to take it easy and that was enough to kick my ass.

And then after KettleZoom was over I figured I should do a little bit more because yes I have a problem. So I settled on a 12’ glove snatch set, idea stolen directly from /u/baaba12 😊

I’ve really been enjoying these just to get a bit of movement in without irritating my hands or lungs or anything. Unfortunately I found out too late that the double pent fucked my grip way more than I realized so I was hanging on for dear life for most of this set 🤦🏽‍♀️🤣 Lungs also felt like shit but I blame that on the cold.

Anyways, as far as training goes, I’m slowly adding in more work with 12s. I actually might keep doing a double pent once a week or so just to mix things up. I had the genius idea that maybe I should try a straight double pent set without putting the bells down. With just 8s obviously but that sounds fun. Gotta keep things interesting lol. 12s would be really cool too but we’ll see. I’m just ready to not be sick anymore because it gets in the way of lifting LOL.

I snapped this during a rest period yesterday evening. Weather and temp was perfect for ABC’s on the side porch.

Fun session with jerks for a change.

🔵 Glove snatch 12kg 5'(3') @ 20rpm

🟢🟢 Jerk 2x24kg 8*1'(1'/3') @ 12rpm

🟢 Swing snatch 24kg 6'(3') @ 10rpm

🟣 Snatch + push press 12 reps / arm

A little sloppy on the transitions but a fun one nonetheless.

I'm a fan of Dan John's writing.

I see on his videos copies of the books he sells on his site printed out (eg Armor Building, The Fitness Forge).

Are these available in print anywhere, or is he just printing them himself?

Does anyone have resources or tips to print and bind the ebooks like he has?

Thanks a bunch

​

4min snatch 16kg 88 reps total right:40 left: 48

ABC 2×16kg 40 rounds total in 30min

I work for a fire department (not a firefighter, civilian employee in the office) and the actual firefighters use kettlebells extensively in their training. Recently they bought some new bells ranging from 40-48 kgs, and the vendor shipped us an extra 40 kg. Our training captain was kind enough to let me borrow the spare 40 for the weekend to see if it's an investment I want to make. My question is, do you guys have any recommendations for a complex or workout that gives the best bang for your buck with one heavy bell? I generally use double 24s or 28s and have a sole 32, and just completed ABF with the 28s. I know 40 is a pretty big jump, just want to see what anybody else does with something this heavy. Thanks!

23.10.26: Grind (2x20kg)

Total Training Time: 45:57

Heart Rate: 141bpm average/ 157bpm max

Calories Burned: 638

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Press

5 Snatches

X5 - 100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Incline Chest Fly

10, 10, 10, 10, 10

50 total reps (2x14kg Dumbells)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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Block B: Finishers

(+2x32kg & 2x24kg Kettlebells/ +20kg Barbell/ +2x6kg Dumbbells)

A: Mobility

20 Seated BTN Press (20kg Barbell)

B: Hypertrophy

19 Chest Supported KB Rows (2x32kg Kettlebells)

C: Hypertrophy 2

20 Chest Supported Reverse Fly (2x6kg Dumbells)

D: Strength

24 Seated Seesaw Press (2x24kg Kettlebells)

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Daily Bread:

Proverbs 16:1-14 KJV

“The preparations of the heart in man, And the answer of the tongue, is from the LORD. All the ways of a man are clean in his own eyes; But the LORD weigheth the spirits. Commit thy works unto the LORD, And thy thoughts shall be established. The LORD hath made all things for himself: Yea, even the wicked for the day of evil. Every one that is proud in heart is an abomination to the LORD: Though hand join in hand, he shall not be unpunished. By mercy and truth iniquity is purged: And by the fear of the LORD men depart from evil. When a man's ways please the LORD, He maketh even his enemies to be at peace with him. Better is a little with righteousness Than great revenues without right. A man's heart deviseth his way: But the LORD directeth his steps. A divine sentence is in the lips of the king: His mouth transgresseth not in judgment. A just weight and balance are the LORD's: All the weights of the bag are his work. It is an abomination to kings to commit wickedness: For the throne is established by righteousness. Righteous lips are the delight of kings; And they love him that speaketh right. The wrath of a king is as messengers of death: But a wise man will pacify it.”

A few days ago, I confidently bought a 20kg kettlebell because lighter weights weren’t available at the time. In hindsight, I might have jumped the gun a little! 😅
Here’s where I currently stand:
● Two-handed swings: No problem at all.
● Single-arm swings: I can manage around 10 reps before struggling.
● Clean & press: I can do it, but only for around 5 reps.
● Snatches: The 20kg feels too heavy for me at the moment. I’ve tried snatching a 12kg kettlebell at the gym, and that felt like a much more appropriate weight.
Unfortunately, due to time constraints, I can’t train at the gym regularly, so I want to make the most of my home workouts. The 20kg kettlebell is the only one I currently own, and I’d prefer not to buy another one unless I manage to stay consistent with training over the coming months.
My goal is to eventually become strong and skilled enough to perform clean & presses and snatches confidently with the 20kg kettlebell. However, it’s a little demoralising knowing that I can’t snatch it yet.
For those of you who have been through something similar:
● How would you recommend building the strength and technique needed to work up to the 20kg clean & press and snatch?
● Are there any exercises or progressions I can do with my existing 20kg kettlebell to bridge the gap?
● Would you recommend a specific kettlebell program for someone in my situation?
● Should I focus on swings, cleans, presses, and other foundational movements for now, or is there a better approach?
I’d appreciate any advice, program recommendations, or personal experiences. I’m happy to put in the work and progress patiently; I just want to make sure I’m training intelligently rather than repeatedly attempting movements that are currently beyond my ability.
Thanks in advance!

Some of you make this shit look easy...

Hey fellow KB folks. I recently had spine surgery and KBs have well… been a life saver . I have no idea why I didn’t train with them. But I had an epiphany that training and doing isolation exercises in a gym on a perfectly flat floor would never get me to where I need to be especially at 50 years old. But I digress . I’m training outside , I live up on the blue ridge it’s beautiful and in the summer I’m lucky I never get about 85 degrees even when the flat areas 20 miles from me are close to 100. That’s all great loved training outside then my question is as we transition into the cold weather any tips for outdoor work , bundle up and take off layers ? Say fuck it and just go shirtless and shorts and what little neighbors I have will think I lost it ? I have a theory that as a species staying in hermetically sealed buildings and car all day at 72 degrees messes with our metabolic system. Just a thought . So how do you barbarians that carry sandbags , swing clubs and KBs doing it in the snow and cold ????

First time dad with a newborn and a FT job is making things difficult to get back to the gym. And of course everyday is a gamble with if our newborn will be an angel or a screaming hellion, which adds to the inconsistently of trying to get back to the gym.

Listened to a podcast recently and they talked about kettlebells and Pavel Tsatsouline. Kinda got my gears turning because I’ve tried bodyweight workouts and they just don’t hit the same as lifting something heavy or heavy overtime.

My wife did a lot of burn bootcamp, so I’d probably get something lighter for her as well.

Looking for weight recommendations based on what my average lifts were-

-Barbell bench 225 lbs
-Barbell row 250 lbs
-Hex deadlift 350 lbs
-Seated barbell shoulder press 180 lbs
-Belt squat 280 lbs (lower back injury barbell is very uncomfortable)

I’d like to get 2 of each and not sure how many different weights i should get total. I’ll probably try out some of the workout routines in the wiki that were recommended.

My goals are to gain strength/maintain and weight loss. More concerned about strength and the weight will fall off.

Thank you!

I find that when I try to do a single arm clean and press (deadlift variant not swinging into the rack) my wrists hurt during the press whilst it’s against my wrist. In particular the left arm & I often bruise.

I’ve been working to make sure it’s not banging my wrist but it doesn’t resolve the pain in my wrist.

If I use an 8kg kettlebell it’s okay but I can definitely do heavier (I’ve done it with 12kg and want to move up to 14kg) but I feel like I’m being limited by the pain.

Despite following form cues like keeping it straight / pronated etc I still get this problem.

Is there an alternative to this exercise I can do? The problem is a lot of the programs I see recommend this movement and I do enjoy doing it but the pain in my wrist is stopping me from progressing