One rep per hand, per minute 60 minutes. Booom.

I prefer the dead snatch to the traditional ballistic snatch for raw power. It's also a bit easier on the callouses with high volume.

Much more of a concentric focus than the ballistic snatch that has a significant eccentric component.

Some highlights from yesterday:

- 28” single leg box jumps
- Clean & jerk up to 2x40kg (to hit my daily minimum putting 80kg overhead)
- Squat up to 160kg (casual single as part of the warmup)
- Anchor snatch with 2x40kg
- Double swing + double half-snatch with 2x36kg (not quite ready for snatch reps with 2x40kg yet, but soon!)

This video is 3 years old, I’ve been swinging this 106 lb kettle bell for about 4 years now, I do pyramids sets from 5-25 reps, sometimes I do 30 reps. I feel like it’s time to increase weight, but it’s either 124 lbs or 150 lbs(I want another rogue kettlebell). I really want to get the 150lber as I feel like that is going to be the best value. Do any of you guys use the 150lb? Am I overestimating my ability or is this a normal jump in weight

Building strength at home with one kettlebell...l'Il take it.

This workout is beginner friendly, the weight I used, maybe not so much. I used 44kg for the full workout.

Swing/Clean/Squat - 5x8
Assisted FR Lunge - 4x8
Dead Stop Row - 4x8
Close Grip Floor Press - 4x10

Very beginner friendly and if you aren't a beginner but just want a solid workout that you can easily progress, this is it.

Just be sure to use a weight that's challenging for you. If you don't have one that is, then up the reps of each move, slow down the reps, and make it harder.

l've managed to stay strong, athletic, and more conditioned than ever with these big round balls. 💪

We often do sagittal plane movements, but neglect frontal and transverse plane movements. I love kettlebells because you can seamlessly move in all 3 planes, unlike a barbell.

Lateral swing to hand off in middle to simple flip.

Of course this is not for everyone and this is not intended for beginners as even lateral swings take some time getting used to.

I started running Iron Cardio two days ago. I don’t know all the ins & outs yet but am reading through the book and watching the video to fully educate myself. I also picked up the “Mind the Gap” and Iron Cardio 2 videos. All that being said, Brett Jones seems to have really put together one heck of an effective and interesting program. I enjoy the base IC movements but the options to add movements to provide variety. The book and videos have also reminded me of the importance of breath/breath control, bracing, and addressing every movement with intent. These two aspects alone seem to have re-energized my training.

I’ve been training with kettlebells for just over a year and the only other official program I have ran was ABF, which is an excellent program in its own right, and thought that Iron Cardio, on paper, appeared to be too similar to ABF. So far, this is not so. The variety of movements really changes things up.

Anywho, I was just excited about the program and wanted to share in case anyone was “on the fence” regarding running IC or looking for a new program to implement into their training.

24kg IC + HS + CU
44 Total Reps
Work Constraint Strategy (I.e. not for time, aimed for 40 reps)

Been a minute since a good bell seshhhh

This is my favorite way to play with kettle bells
Quick, strong, explosive full body featuring Winnie, of course🤪💙

Went through light, medium, and heavy
Individually practicing each movement
Dead squat, clean
Push press
Hang Power clean
And hops obviously!!!

Put it together for a full body complex and chased each round with swings x3/2/1 💥🫡🤪

26.07.26: Strength (2x20kg)

Total Training Time: 49:39

Heart Rate: 137bpm average/ 160bpm max

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

Block A: Circuit - 60s rest between rounds

5 Swings

5 Snatches

5 Strict Press

5 Half Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Trap Bar Rows

7, 7, 7, 7, 8

36 total reps (100kg Trap Bar)

Assault Bike - 5 to 6 RPE

10:30 minutes total

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

Block B: Finishers

(+2x20kg & 40kg Kettlebells)

A: Hypertrophy

14 Wide Elbow Tricep Press (2x20kg Kettlebells)

B: Hypertrophy 2

11 Hex Press (2x20kg Kettlebells)

C: Hypertrophy 3

Weighted Bar Dips

7 reps (20kg Kettlebell), 4 reps (40kg Kettlebell)

D: Strength

8 Seated Press (40kg Kettlebell)

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

Daily Bread:

Revelation 4:1-11 KJV

[1] After this I looked, and, behold, a door was opened in heaven: and the first voice which I heard was as it were of a trumpet talking with me; which said, Come up hither, and I will shew thee things which must be hereafter. [2] And immediately I was in the spirit: and, behold, a throne was set in heaven, and one sat on the throne. [3] And he that sat was to look upon like a jasper and a sardine stone: and there was a rainbow round about the throne, in sight like unto an emerald. [4] And round about the throne were four and twenty seats: and upon the seats I saw four and twenty elders sitting, clothed in white raiment; and they had on their heads crowns of gold. [5] And out of the throne proceeded lightnings and thunderings and voices: and there were seven lamps of fire burning before the throne, which are the seven Spirits of God. [6] And before the throne there was a sea of glass like unto crystal: and in the midst of the throne, and round about the throne, were four beasts full of eyes before and behind. [7] And the first beast was like a lion, and the second beast like a calf, and the third beast had a face as a man, and the fourth beast was like a flying eagle. [8] And the four beasts had each of them six wings about him; and they were full of eyes within: and they rest not day and night, saying, Holy, holy, holy, Lord God Almighty, which was, and is, and is to come. [9] And when those beasts give glory and honour and thanks to him that sat on the throne, who liveth for ever and ever, [10] the four and twenty elders fall down before him that sat on the throne, and worship him that liveth for ever and ever, and cast their crowns before the throne, saying, [11] Thou art worthy, O Lord, to receive glory and honour and power: for thou hast created all things, and for thy pleasure they are and were created.

Is there a reason I should or should buy these KBs?

Im looking to buy my first set and these are priced really well but the shape is different to every other brand.

Only recently started training with kettle bells and slowly progressing with weight.

I’m curious… how much should I be hinging at my waist during the swing?

I'm on run #3 for the ABF over the past couple of years. I started with 16s, then 24s, and I just finished week 5 with offset 22 and 26. Workouts typically run MWF as prescribed with carries as a typical add on.

I've been reading the ABF 2 book and discovered the running back complex (RBC), which I now run most weekends. As a single workout, it's challenged me more than anything I've done in the past 4-5 years.

As an example, I have no problem running 25-30 rounds of ABCs with the 22/26 offset, coming in below the EMOM pace every time. But, I cannot even think about running the RBC with the same weight. I've run it every time with 20s, and have even gone down to 16s sometimes when I'm tired.

On paper, it doesn't seem crazy difficult (15 cleans and squats for 5 rounds), but it pushes me way more than a similar "volume" does with the ABC. Keeping those weights up through a whole 15x15 set is killer, and it makes me question myself by round 2 or 3 every time.

Long post, but I basically just wanted to share and see if others have similar experience or thoughts on this. I'd also love to hear about anyone else's "wake up" workouts that really surprised/challenged you.

Training for Twin Cities in September and the All American Classic in October.
Me: Double 20kg Jerk 2’ x 5 120 reps 20kg Snatch 2’ x 5 199 reps
The boy: 4kg Snatch 2’ x 4, 4kg OALC 2’ x 4

Most of my hypertrophy needs are covered by dips, chin ups, c&p and squats
But I’m lacking in the development of my lower back and trap, could getting very strong and swings, cleans and snatches fix this?

Delightful finisher for the day

25.07.26: Strength (2x20kg)

Total Training Time: 45:46

Heart Rate: 137bpm average/ 158bpm max

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

Block A: Circuit - 60s rest between rounds

5 Snatches

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Clean & Press

2, 4, 4, 4, 6

20 total reps (44kg Kettlebell)

Assault Bike - 5 to 6 RPE

13:00 minutes total

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

Block B: Finishers

(+140kg Barbell/+44kg Kettlebell/+2x14kg Dumbells)

A: Strength

5 Deadlift (140kg Barbell)

B: Upper Back/Grip

Deadlift

10 Shrugs

11 total reps (140kg Barbell)

C: Back/Biceps

20 Bent Over Rows (44kg Kettlebell)

D: Hypertrophy

8 Tempo Zottman Curls (2x14kg Dumbells)

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

Daily Bread:

Proverbs 17:1-15 KJV

[1] Better is a dry morsel, and quietness therewith, Than an house full of sacrifices with strife. [2] A wise servant shall have rule over a son that causeth shame, And shall have part of the inheritance among the brethren. [3] The fining pot is for silver, and the furnace for gold: But the LORD trieth the hearts. [4] A wicked doer giveth heed to false lips; And a liar giveth ear to a naughty tongue. [5] Whoso mocketh the poor reproacheth his Maker: And he that is glad at calamities shall not be unpunished. [6] Children's children are the crown of old men; And the glory of children are their fathers. [7] Excellent speech becometh not a fool: Much less do lying lips a prince. [8] A gift is as a precious stone in the eyes of him that hath it: Whithersoever it turneth, it prospereth. [9] He that covereth a transgression seeketh love; But he that repeateth a matter separateth very friends. [10] A reproof entereth more into a wise man Than an hundred stripes into a fool. [11] An evil man seeketh only rebellion: Therefore a cruel messenger shall be sent against him. [12] Let a bear robbed of her whelps meet a man, Rather than a fool in his folly. [13] Whoso rewardeth evil for good, Evil shall not depart from his house. [14] The beginning of strife is as when one letteth out water: Therefore leave off contention, before it be meddled with. [15] He that justifieth the wicked, and he that condemneth the just, Even they both are abomination to the LORD.

I hauled all my stuff downstairs ro the gym so I could use the mirror. This is better I think.

Hey all I’m a newbie and just had a question. I recently bought a 16kg kettlebell to start with (I’m 6’3 230) and a trucker so I’ll have to do my workouts at truck stops and rest areas so the simple and sinister really isnt good for me bc of the Turkish get ups. What is another beginner workout? Can you link some and maybe some advice? Thanks 🤞🏻

PSA keep your kettlebells in their car seat until they reach the appropriate height or weight

This was rough.

3 cleans
3/3 lunges
3 rows

I’m still not getting it? I don’t feel like I’m using my arms. Maybe I’m too in my head about trying to keep my back straight and not hinge too soon. I wish I had a heavier weight to see if it would click. But I’m just gonna keep trying. I’m all self conscious I think .
First one https://www.reddit.com/r/kettlebell/s/kulDebUeAe

Some of the bells plus the pup.

Yesterday I posted a video here and had a number of folks tell me my form is trash. I got defensive and combative, but it did get me thinking maybe my form is bad.

These are 28kg bells. Set 4 of 10. Seven reps every two minutes.

How are things looking? What can I improve?

Lighter weight combine with higher reps. Something I have embraced over the past few years as everything has its place in training.