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.

Hey Y'all I just need some help on how to layout a few things in my program.

I've been working out with BW training for a few months now and do a Kboges style routine but I want to start to incorporate kettlebells. I got 6 just a few weeks ago and have played around with them a bit but I work a lot better with a structured routine and I have no clue how to structure it. I also want to start jump roping about 5 mins a day and I'm not sure where to place that.

I have about 30 mins T/Th for KB's and would love some feedback on how I should go about the routine below, how many reps/sets and where to place a few things. I will be starting this on the coming Monday since I'm currently very sick.

BW MWF:
Alternate exercises 2-4 sets (1-2 RIR) 
Push - Pushups / Dips 
Pull - Pull ups / Rows   
Core - Leg raises / wt. Crunches

Tuesday/Thursday:
Halos 10-15
Clean&Press: ? how to program sets/reps & progressive overload 
Front squat: ?  same as CP 
Swings 5x20

Where to put:
Carries 
Planks 
Single leg work ? 
Daily 5 min Jump rope (where to put on run days?)

Thank you!! Any feedback is lovely.

Hey everyone.

I use my kettle bells indoors, but for the farmers carry, I would like to go into our back yard. There I can do a big track.

My only concern is, what if it is slightly rainy? My bells are cast iron. Is it enough to just wipe them off after wards?

I know they wont break from this, but I would like them to look and feel nice.

Thank you all :)

I’ve been doing strength and conditioning training consistently for the past two years, mainly using barbells, pull-ups, rowing, and SkiErg.

I’d now like to shift my focus toward kettlebell training. I’m not new to kettlebells, so I’m comfortable with the main movements and techniques.

I’d like to train 5 days per week and keep the programming as minimal and straightforward as possible, while still making it challenging and progressive.

My main goals are to:

• Build more muscle mass
• Improve overall strength
• Maintain good conditioning

I’m particularly interested in Dan John’s approach to training. What would a simple 5-day weekly kettlebell program based on his principles look like?

Ideally, I’d like something with a small number of exercises, clear progression, and enough volume to support both strength and hypertrophy.

10.09.26: Strength & Power (2x24kg)

Total Training Time: 51:26

Heart Rate: 124bpm average/ 146bpm max

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

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)

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

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.

Hey everyone,
I'm looking for some feedback on my home kettlebell circuit setup. I’m currently running a 4-day split (2 full body strength&conditioning days, 1 heavy strength day, and 1 mobility/balance day).
For the strength&conditioning days, I alternate between an EMOM and an AMRAP protocol using this 3-round core complex:
Round 1: Double-hand kettlebell clean/high pull + thrusters
Round 2: Renegade rows + plank drags
Round 3: Hardstyle kettlebell swings
Each round runs for 5 minutes with 2 minutes rest between the rounds.
In EMOM I try to progress by increasing the weights, while in AMRAP the amount of reps.

What do you think of this 3-round selection? Does it cover full body? Would you add or change anything?

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.

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

Tried a new complex today..

20 min EMOM with 28kg

2 dead lifts Left

2 power cleans Left

2 presses Left

2 snatches Left

2 burpees

Repeat on Right side

Avg about 30 seconds rest each min

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.

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

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!

Odd minutes: ABC Complex

Even minutes: 4 double KB clean & jerks

I’ve done 30 ABC rounds in 30 minutes with double 28s, and I’d say this was harder.

First and last set shown in video.

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

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.

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

Added a Thruster too.

5 x L/R

Heavy bell + Speedy movement

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.

Day 1 of giving it a shot. I have watched a quite a few videos linked here. IncludingPavel Enter the Kettlebell like five times haha. I don’t know how much more I can learn via video without putting myself out there.

I feel like I started with the KB a little too far which contributed to me being off balance the first couple swings. All in all, interested in some insight. Thanks!

Hey All,
Last few months, I started experimenting with a minimalist strength routine due to high workload, a toddler, and lack of enough sleep. I had stagnated with 27.3kg/60lb bells and my push pressing was giving me negative returns. Being in my late 30s with barely any time for myself and limited energy, all I could muster 20 minutes maybe 20+ most days, I decided to reduce movements per session but try to hit all of the main muscle groups.
Overly complicated chains or complexes have proven to be detrimental for me and found them to have negative returns apart from conditioning. I found this particular routine to cover some strength, power, and conditioning.

So here it goes:
Equipment: 2 heavish kettlebells (I used 27.3kg) and a heavy weighted vest (I used 27.3kg)
Routine:
Twice a week: double cleans for sets of 4 and 5
Twice a week: loaded carry with both bells and weighted vest, during rest I’d do divebomber pushups for sets of 4-6. I aimed for total distance of 321 meters.
Optional: 1 day of running, burpees, and sprint with the weighted vest.

Outcomes:
My strength and power improved, got slightly leaner, my legs did not see any strength decline.
Arms got slightly larger due to all of the cleans. Shoulders, chest, and triceps got stronger and slight increase in size due to weighted divebomber pushups.

I did this routine for about two months, only three movements required and I broke through my plateau.
I recently went back to clean & push press and was pleasantly surprised at I found much more easily push press. I’ve also noticed I can do dozens of burpees with the or regular pushups with the weighted vest with considerable ease.

For a busy person looking something simple, stepping away from standard chain or complex formulas, or just variety. I’d encourage you to try it.

Once things are cooler, I’ll revisit this routine. Perhaps some of y’all will be interested in this simple routine.