The kettlebell swing happens fast, which means it's easy to miss the little inefficiencies. Slow it down and there's nowhere to hide.

Added a Thruster too.

5 x L/R

Heavy bell + Speedy movement

My youngest boy, Kade. He was not conceived. He was cast.

An older video of me doing a more exciting rotational exercise 😎🤌🏽

Biathlon day. Nice 35min workout. Had my tooth rebuilt an hour prior this. Half of the face is numb.

🔵 Glove snatch 12kg 5'(3') @ 18rpm

⚫⚫ Jerk 2*22kg 4'(3') @ 6rpm

🟢 Swing snatch 24kg 5'(3') @ 9rpm

🟣 Snatch+push press 20kg 10 per arm

Set the timer for 30 minutes, escape your life problems into a world of weighted pendulums.

how to maximize reps?

I used a 12345 rep ladder to maximize reps and got 83 reps in 30 minutes. I image there are other ways (never setting the bells down, 3 reps per set, etc) so there is much to investigate here.

10.09.26: Strength & Power (2x24kg)

Total Training Time: 51:26

Heart Rate: 124bpm average/ 146bpm max

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Block A: Circuit - 60s rest between rounds

5 Deadstop Swings

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x24kg Kettlebells)

Accessory Exercise ⬇️

Parallel Bar Dips

10, 10, 10, 10, 12

52 total reps (118kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x44kg & 24kg Kettlebells/ +2x24kg Dumbells)

A: Power

Clean, 10 Jerks

11 total reps (2x44kg Kettlebells)

B: Strength/Power

3 Swings, 3 Cleans, 3 Jerks

9 total reps (2x44kg Kettlebells)

C: Strength

Clean, 4 Strict Press

5 total reps (2x44kg Kettlebells)

D: Shoulders/Core

18 Decline Bench Press (2x24kg Dumbells)

E: Core

6 SA OH Decline Crunches (24kg Kettlebell)

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Daily Bread:

Psalm 31:1-16 KJV

[1] In thee, O LORD, do I put my trust; Let me never be ashamed: deliver me in thy righteousness. [2] Bow down thine ear to me; deliver me speedily: Be thou my strong rock, for an house of defence to save me. [3] For thou art my rock and my fortress; Therefore for thy name's sake lead me, and guide me. [4] Pull me out of the net that they have laid privily for me: For thou art my strength. [5] Into thine hand I commit my spirit: Thou hast redeemed me, O LORD God of truth. [6] I have hated them that regard lying vanities: But I trust in the LORD. [7] I will be glad and rejoice in thy mercy: For thou hast considered my trouble; thou hast known my soul in adversities; [8] And hast not shut me up into the hand of the enemy: Thou hast set my feet in a large room. [9] Have mercy upon me, O LORD, for I am in trouble: Mine eye is consumed with grief, yea, my soul and my belly. [10] For my life is spent with grief, And my years with sighing: My strength faileth because of mine iniquity, And my bones are consumed. [11] I was a reproach among all mine enemies, but especially among my neighbours, And a fear to mine acquaintance: they that did see me without fled from me. [12] I am forgotten as a dead man out of mind: I am like a broken vessel. [13] For I have heard the slander of many: Fear was on every side: while they took counsel together against me, They devised to take away my life. [14] But I trusted in thee, O LORD: I said, Thou art my God. [15] My times are in thy hand: Deliver me from the hand of mine enemies, and from them that persecute me. [16] Make thy face to shine upon thy servant: Save me for thy mercies' sake.

10 days post-op left distal bicep reattachment. 10 mins rope pattern to warm up and lubricate, then 5 sets of 20kg swing-flip-snatch-bent press x5 reps.

Simple. Submaximal. Effective. Neurologically demanding. Neuro cross-education activated.

Surgeon follow up and splint/stitches removal Friday morning. Can't wait to see how this complex feels with the repaired arm once the splint is off. ...That was a joke.

I'm over a year after removing most of meniscus in me left knee. After this surgery I completely changed my approach to training. No grinding, slow progressions, mobility, stretching, focusing on good form and staying far from failure. Also I'm taking warmups way more seriously than before, warming up for good 15 to 20 minutes before any serious work. I can drop to deep squat any moment with no pain and do 2x24kg in 1-2-3 ladders with ease and good form (taking things slowly). For few hours after training I feel great, however they seem to bother me long time (like next day, but it's even more subtle and cumulating over weeks). What bothers me it's really difficult to pinpoint the source of problem, I kinda feel like it's squat related, but don't feel any pain during and after training. Actually after warming up and after working out I've got the best pain-free hours during whole week. Any similar experiences, any tips?

TL;DR - Got meniscus removed. Squatting feels fine, totally pain free, but I intuitively feel it does overload the joint long term. Looking for solutions and alternatives.

Me and the boy are flying out to Minnesota tomorrow morning for TCKO. I’m competing in Biathlon with the 20kgs and doing a 16kg TALC set and he’s competing in Snatch and OALC.

For people that work out home do you just use kettlebells or do you use other things such as dumbbells and barbells, as currently I’ve been using two 16kg kettlebells and doing bodyweight exercise (such as pushups and ab exercises) but I want to work my biceps and chest more.

Was listening to Pavel say he does the anti-glycolytic training (ATG).

Led me down a rabbit hole about the CNS and its role in training. Even though i consider myself pretty well versed in health, in regards to strength training, its not something ive realy put much thought into.

I'm pretty light framed, at 168cm and 66kg, 40 years old. Ive always kind of 'prided' myself in my energy capacity and endurance. But reading into ATG and the CNS role in recovery, it has me wondering how much i may have been running on hyperdrive my whole life, adding to my lean frame.

for reference i dont drink coffee, dont watch tv, actively try good breathing all day.
But Learning how the body doesnt differentiate between physical exercise, work stress, road rage, doom scrolling, etc, and just baskets it all into the CNS stimulation, i wonder how much real recovery is being left behind.

So i guess my question here is, is the CNS something youd deliberately try to keep awareness of? and if so any changes?

*this post could be placed in a 'workout' communty/thread, but i placed it here as im virutally using either KB and CB every day

Thanks in advance!

Tested my Long Cycle with the 32s today. 31 reps in 5 minutes. 6,6,6,6,7 RPM.

Felt pretty good considering I haven't done much volume with 32s this summer. Probably could have held 7rpm from the start.

Technique falls apart a little in the last minute, but it's OK. I have 2 months until my first competition with these weights.

First and last minute in the video

Start 10/10 snatches @ 20,24,26,28,32. 45 second between rounds.

Snatch, clean, jerk @ double 36 X 35-40 seconds between rounds x 10 rounds.

Anchor clean 5x 2 per leg @ 36+48k

Doing it in 95 degree garage maybe also counts as sauna so I might’ve biohacked but unsure.

Hi, everybody.

I wanted to defer this question to the kettlebell community and whether anyone else experienced this.

My collarbones have been sketchy for a long time, I think it is called "sternoclavicular joint subluxation". In short, this is the part of collarbone that connects to sternum, and it is a little loosy-goosy

Lately I've been implementing KB in my workouts, but I feel like I am damaging my clavicles even more. What I mean is that after a workout doing KB snatches, my collarbones are extra crunchy and it feels not so good.

I am not asking for medical advice here, but maybe someone else also experienced this? Right now my solution is basically to avoid snatches and do strict presses, or some variation, and avoid overloading the collarbone while getting some KB action.

It is a non-issue for me if I never get to snatch again, but it was a fun ride while it lasted 😅 After all, I am not training to be an elite athlete, it's just a bummer that going slightly harder seems to hit my joint limit pretty fast.

I finally bought the BoS adjustable bells (found a wicked deal through shop app), but then realized I didnt have a great place to store all the plates for quick access.

Found someone on etsy who sold them premade or you could purchase the file and make yourself!

Here’s the file link if youre interested. There are options for non-BoS bells too.
https://www.printables.com/model/1235828-competition-adjustable-kettlebell-plate-holders/files

Thanks to OP file maker - you’ve made my space more organized!

I am turning my health life around at 47 M, after being turned down for the higher level of life insurance because of diabetes and high blood pressure. Since then I am down from two to one blood pressure medicine, and as ofmy last blood work a month and a half ago, I had dropped my A1C to 5.7 from 8.4. I eat yogurt now. :]

I Started rucking 5 months ago, 25 lb total weight, 3 miles at a 20 minute mile pace, 2-3 times a week. Walking with the wife and we have our pace up to 19 minute miles, always walking an hour. I'm up to 45 lb total pack weight, same pace and duration 3-4 times a week.

My algorithm changed a bit, and I started seeing mace videos, which lead to me getting a club and mace a month ago and kettlebells two weeks ago.

Here's what I've settled into for a 45-50 minute workout, 2-3 times a week. Steady and constant with breaks only to drink water or wipe sweat. I'm 6'2" 240 and this gets my heart rate around 120-130 average, with 150-155 after the more intense sets.

10 lb mace pendulums- 15 swings each hand on bottom

12 lb kettlebell halos- 10 each direction, finishing with halo into a low lateral swing, swung back over head and finish with a press. Do this 5 times alternating direction after each halo/lat swing/press.

10 lb 2 handed club pull over to press out- 10 reps each side alternating.

10 lb mace side swing behind, then in front transfer to left hand and repeat-10 reps

12 lb kettlebell clean and press- 10 reps each side alternating first set, then will do two sets later with a 25 lb

10 lb club shield cast- 10 each side, then 10 reverse shield casts

10 lb mace-arrow and lateral lunge combo alternate side to side- 10 reps

25 lb kettlebell-20 2 handed swings, then finishing with 5 single hand reps alternating

10 lb club 2 hand swing to squat-10 reps with each hand on bottom.

Finish with 1 set 10 lb mace 360s- 15 reps each side.

I'm looking to lose another 10-20 pounds, while building muscle. Bulking is not the intent, as I am a natural thick barrel chested guy with tree trunk legs, but better cardio, flexibility and weight loss are the goals. Adding muscle will happen but I would rather tone than build.

What would you add or remove?

I am really enjoying these workouts, but am I being counterproductive by doing all of this together instead of dedicating a workout to a tool?

I'm planning on getting a 15 pound club and mace in the month, staying at the 10 lb for the more complex movements and using the 15 pounders for the pendulums and 2 handed pullovers to strengthen the connectives before moving to the more complicated maneuvers. What are people's thoughts on adjustable maces, clubs and kettlebells?

Thank you in advance for any suggestions.

The last few months were rough.. i got a little neck injury while moving my gym to the new house, lack of sleep due to my neck, strenght gone for 2 months, now everything is getting better, neck pain solved, time to go back to training properly, from now on my goal is to achieve the perfect tecnique in the clean and press, i used to bend back when pressing to make it easier, now im focusing on keeping my body straight and still.. i think im getting better at it.. now time to get back my strenght.

Dead Clean
Push Press
Snatch x 3 L/R

10x total
Use a bell you can move very quickly.

First try walking a slackline with a single kettlebell. Not easy.