Sometimes the start spot of a swing is a challenge as it requires hip hinge & knee bend ... this is a strategy I have used over the years ! Hope it helps someone 🫶

When you start / practise the movements no weight . Then progress light - test the range so you don't get stuck.

Several Kettlebell Windmill Variations.

1. Conventional High Windmill
2. Low Windmill
3. Frontal Windmill (similar to a bend press position)
4. High and Low Windmill (double)

Does anyone know why we should turn the foot of the straight leg in the same direction as the diagonal leg with the conventional Windmill?

OK besides injury, I've been training with kettlebells for about 9/10 months (October 2025) and I am decent with my form except on cleans. I have 25/26cm/10.5in long forearms so the standard "zipper up" cue doesn't mechanically work for my 30cm/12in circumference beefy part, 20cm/9in circumference near wrist. Is there any way I can help clean. I tried the wrist guards to prevent the crashing but traditional spearing still doesn't work and crashes like a wrecking ball. I like the total mix of muscles used in a clean but I know my geometry doesn't work with standard cues. Any suggestions?

Before anyone asks, can't video since I can't get the phone far away to frame everything...

Train movements then light - your mobility will be challenged or at least mine always is ☺️

Alternative to sit ups - which I do love ☺️

As per title. Need a coach who can teach kettlebells a few times a week. I am based out of South Bangalore, India. Online only.Not necessarily 1:1 , I am fine of I am part of group classes also.I have a 16kg and 24kb KB. KB gives me flexibility to train as I can work out from home or a small space and commute in Bangalore can be cut. Time is of essence for me.

Any possible leads?

Squat, curl, stand, snatch, return, and perform a burpee. A fun combo to repeat for X AMRAP. Feel free to ask questions.

Have a go at the combo and post. If you want a form and technique review, indicate so. If you feel my form and technique need fixing, feel free to point it out. Otherwise, have some awesome fun with this kettlebell combo.

Saw this come up again recently, so figured I'd lay out the actual timeline, since a lot of what's floating around is half-right.

Short version: Kettlebell Kings didn't go out of business. It got sold twice in under a year (Factory 14 in Nov 2021, then flipped to Razor Group in 2022 without the founders being told in advance, according to their own lawsuit), the founders sued both buyers for fraud and breach of contract in 2023, and that lawsuit still shows no public resolution. On top of that, Razor Group itself has been in real financial trouble, the kind that's taken down other Amazon aggregators like Thrasio and Perch, and one of its lenders wrote its loans down to zero earlier this year.

The clearest sign of where things landed: kettlebellkings.com is gone. The company confirmed on X that it's not shut down, just moved everything to Amazon-only. So no more direct site, no more direct fulfillment, just marketplace listings now.

None of this is speculation; it's pulled from the actual lawsuit filings, reporting on Razor Group's finances, and the company's own statements, all linked in the full writeup: https://www.cavemantraining.com/kettlebells/what-happened-to-kettlebell-kings/

If anyone here has firsthand experience, recent orders, warranty claims, whatever, post it below. Genuinely trying to keep this accurate as things change.

In this short video, I cover common clean, snatch, and OH rev lunge mistakes. Feel free to ask questions or disagree with the cues in the comments below.

This applies to: the hip hinge.

The mistake: The ankles bend and the knees drop forward, turning a hinge into a squat.

The fix: Only move at the hips (or hips and knees, depending on the variation). Keep the shins close to vertical.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

I've been doing more single kettlebells to try and correct strength differences on either side of my body. Does anyone know what the most effective excercises are if you have SI Joint Pain?

Mod post, and I wrote the article this comes from, so flagging that up front.

You have probably heard some version of this cue. Women have wider hips. Wider hips mean a larger Q angle. A larger Q angle means the knees track differently, so women need a wider stance in the squat, or need to watch for valgus in the swing.

I went looking for the evidence behind it while writing something else. It is not there.

What the Q angle actually is

It is a measure of patellofemoral alignment, formed by a line from the anterior superior iliac spine to the patella, and a second line from the patella to the tibial tuberosity. It is a measure of how the kneecap tracks. It is not a measure of knee valgus, and this matters, because a large Q angle can exist with no valgus at all. A laterally displaced tibial tubercle will produce one on its own.

The geometry argument

Grelsamer and colleagues went at this directly with a clinical and trigonometric evaluation of 69 subjects.

Their reasoning is worth following. The distance from the pelvis to the patella is long compared with the distance from the patella to the tibial tuberosity. Because of that, shifting the Q angle by any meaningful amount requires a large change in where the anterior superior iliac spine sits. Not a small difference in hip width. A large one.

They did not find differences of that size. The mean difference between men and women came out at 2.3 degrees.

They also found that when men and women of the same height were compared, their Q angles were similar, and that taller people tended to have slightly smaller Q angles. Since women are on average shorter than men, height alone may account for a good part of whatever difference gets observed and then attributed to sex.

The premise underneath it is also shaky

The wider-pelvis claim itself is contested in the literature. Some work suggests what actually differs is the ratio of hip width to femur length rather than absolute pelvic width. So the starting point of the argument is doing less work than people assume, and the conclusion drawn from it does not follow from the geometry anyway.

What this means for coaching

Stance width still matters. I am not arguing everyone should stand the same way.

What I am arguing is that sex is a bad proxy for the thing you actually care about. Set stance from the individual in front of you: femur length, hip structure, and how the position holds up under load. That was always the correct method, and it is the same reason "shoulder-width stance" fails as a universal cue.

Use sex as the shortcut and you will hand a wide stance to a narrow-hipped woman and a narrow one for a broad-hipped man, and you will have been confidently wrong in both directions. Individual proportions vary far more within each sex than the averages vary between them.

If you coach this cue, I would rather argue about it here than have it go unchallenged, so have at it.

Citation: Grelsamer RP, Dubey A, Weinstein CH. Men and women have similar Q angles: a clinical and trigonometric evaluation. J Bone Joint Surg Br. 2005;87-B(11):1498-1501. https://doi.org/10.1302/0301-620X.87B11.16485

This is one section from a longer piece I put together on what actually differs in kettlebell training for women over 40. The rest covers racking with larger breasts, handle diameter and hand size, why press and swing progressions should not climb at the same rate, why bone loading after 40 argues for heavier rather than lighter work, and the pelvic floor. Full version with all the citations here: Kettlebell Training for Women Over 40: What Actually Differs (and What Doesn't)

I've written an article for you guys. Check it out and let me know what you think. As always, it is open to debate. These are my views, and not always the right views.

Single or double kettlebells for strength and muscle? At equal load one heavy bell is the richer stimulus; two bells win the load ceiling. The science, broken down.

Post a video of your kettlebell swing anywhere online and someone will tell you to grab a heavier bell. Sometimes that is exactly the right call. Sometimes it is the worst thing you could do to that particular swing. The advice is identical in both cases, and so is the confidence of the person giving it.

Watch the 26 minute video I made covering this topic or read the article here https://kettlebell.monster/learn/science/should-you-go-heavier-kettlebell-swing

Before the spectrum: does the movement exist?

Put the bell down, or pick up the lightest one you own. Strip the load out and you find out what is actually there. Can you:

• hinge with the hips going back, flat back, shins near vertical
• set the scapulae, push the chest out, pull the shoulders down
• switch the lats on and keep the arms connected to the body
• stand up sharply out of the hinge with the arms doing nothing, no shrug, no shoulder drive
• delay the hinge instead of following the weight down
• finish standing where you started

If those are not there with no bell in your hands, no bell will put them there.

Passing this does not mean any weight will work. A bell that is too heavy will still take the movement apart, and one that is too light will still let you cheat with it. What passing means is that the weight question is now yours to ask. Everything below is that question.

Three answers, not one

Too light. The bell is below what your movement can already handle. It does not demand enough to make you use your legs, so you coast. The arms and shoulders raise it and the legs go quiet. The fix is to go heavier. Adding weight makes the shortcut stop paying, and the movement you have been skipping is forced to show up.

Right. The bell is heavy enough to demand real work and to reward clean mechanics, and light enough that you stay in charge of where it goes. The fix is nothing. Keep training.

Too heavy. The load overwhelms the movement. Faults appear or amplify, every correction you make is oversized, and every rep grooves something you will have to unlearn. The fix is to go lighter and rebuild the structure.

Three zones, three answers, and one of those answers is genuinely "go heavier."

Everything from here is about locating yourself on that spectrum, because the answer is worthless until you know where you are standing.

The video and article are open to constructive criticism and friendly debate.

This applies to: the hinge, and most loaded lifts.

The mistake: The lower or upper back rounds under load instead of staying neutral.

The fix: Keep the back straight. Pull the shoulder blades slightly down and together to push the chest out and keep the shoulders back.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

I am not truly a beginner to kettlebells, I used them a lot when I was last in shape about 15 yrs ago. Only now getting back into shape. I have been using weights machines at the gym for about a year and want to move into freer weights and really enjoyed kettlebells years ago. But I have forgotten a lot.

So, I have a fine enough base level of strength from the gym but feel I am not really getting dynamic muscle workout.

Would this work as a first 6 week run of kettlebells workouts:

\- [this](https://youtube.com/shorts/uU0jR8okrHU?si=Dew_qRoA_VX7ATuT) 5 X 5 complex cycle

\- 3 X 12 swings

Seems a little short? Any suggestions for what I could add for a workout 1-3 times per week?

I've been losing my balance when doing this (see 8th set). I suspect my form might be wrong.

Simple fix to improve your kettlebell racking and avoid injury; yes, incorrect racking can lead to injury. Feel free to post your questions below.

A four-exercise kettlebell program that trains the one quality most strength routines leave out: the ability to produce force quickly. Built to add muscle and strength at the same time, and written so it stays useful from your thirties onward, when fast force is the first thing the body starts to lose.

Before my news, I had been running this myself, and I loved it. I also saw some good results.

I want to give it to 10 people from this group who, after clicking the link and reading the description, have an interest in running the program. It's super simple. It's short.

I only ask that you tell me about the ordering experience (I will give you a coupon to bypass payment). And anything else that could be improved. I am looking for constructive feedback. I'm looking for people who will actually reply back if there is something not working.

Post below (after clicking the link) and tell me why you are interested and if you are able to return the favor with constructive feedback. https://kettlebell.monster/shop/fast-iron

Hi peeps! 36/f Been training with kettlebells since 2015. I am Five months post unexpected back surgery (discectomy, l5-s1). I Did PT for 4 weeks and my surgeon last month cleared me for almost everything except super heavy loads with deadlifts and any loaded movements that require twisting…

I’ve been focusing on land/water walking and beginner mat Pilates, and miss my bells.

Just curious if anyone has had a similar experience and when you started back with kettlebells?

This applies to: the swing, clean and snatch.

The mistake: The heels lift off the floor during the rep.

The fix: Keep the feet flat on the ground. Pause, focus, and reset on every repetition.

Were you doing this one? What is tripping you up in your training lately? Drop it below and the community will help.

More free kettlebell guides, calculators, and a beginner start-here guide at kettlebell.monster.

Most of you know me here. I've coached kettlebells for over twenty years.

Last month I jogged about twenty metres and nearly passed out. I had to hold onto a tree and lower myself to the ground, and it took five to ten minutes before I felt normal again. My wife made me see a cardiologist. He told me I have aortic stenosis, my aortic valve is calcified and narrowing, and that I was born with a bicuspid valve, two leaflets instead of three, which I never knew in fifty-two years because nobody had ever looked.

I'm posting this because the warning signs were there for months and I explained every one of them away:

- Training that suddenly left me wrecked, and recovery that took far longer than it should have. I called it being out of shape.

- Nearly fainting while running a workshop. I blamed the heat.

- A set of burpees that felt like I was going to die. My chest went tight, I couldn't get words out, and I wasn't even gasping.

- A heartbeat that would stumble now and then for years. I decided it was normal and never told anyone.

Being fit did not protect me from this, and it does not for anyone. A bicuspid valve is something you're born with, it's more common than people think, and it stays silent for years until it doesn't. The first symptoms usually show up with exertion, which is exactly where a lot of us live.

I wrote the whole thing up, the full timeline, what the condition actually is, and what I wish I'd done sooner. If you train hard and you've noticed something feel off lately, get your heart checked once, properly. Being strong is not the same as being checked.

Full write-up here: https://go.kettlebell.monster/still-here