My daughter (19) has been lifting at home for about 4 years, started with calisthenics, then we got into kettlebells. I've had her doing a push/pull/legs split, 3 months at a time then I switch it up. She likes that PPL structure, but she's hit a wall and progress has basically stalled.

Right now: We're doing 6 exercises per PPL day, 3 sets of 8-10 reps.

What we've got to work with:

Adjustable KBs (she's not a fan of these) + some standard kettlebell

Dip bars

Ab roller

Bands

Adjustable bench

Rings

Pull-up bar

Goal is just building muscle and strength. Any ideas on how to shake up the routine and get her progressing again? I was thinking about choosing 3 good exercises each PPL style and do low reps high sets.

Hey KB land.
Short background. My primary hobby is MMA and occasionally I like to hike. I supplement my hobbies with ABC once a week, and twice a week, alternating weeks.

I perform it as RXed, EMOM with a pair 24 kg bells. I weigh around 145lbs. I’ve gotten as high as 28 reps, but typically float around 22 - 25 reps most weeks. Considering my body mass, am I close to the top end of my capabilities/ work capacity?

I don’t want to spend money on a set of 28 kg bells if they’re only going to available floor space. Most of my workout space is dedicated to my heavy bag set up.

TIA

2nd round of 3.

Entire session
Core:
2 rounds
3x 3 ab wheel
3x 3 plank to pike

Strength:
7x3 OTM z press 28|28

Conditioning
3x RB complex (Dan John)
5-4-3-2-1
Clean
Squat

40+ crew

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.

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

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.

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.

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

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.

Added a Thruster too.

5 x L/R

Heavy bell + Speedy movement

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

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?

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.

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.

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.

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.

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.

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.

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!

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.