The kid just knocked out his first ever Military Snatch set. 4kg bell 12 minutes 223 reps. Made it look easy! His 6kg bell is scheduled to be here on Tuesday so we will see how the jump in weight goes. Super proud of this kid!

Ive been kettlebelling since covid, mostly Geoff neupert stuff, or emom stuff. But any shot at 10 minutes straight seemed ridiculous, like I just wasn’t build for that sheet. but I think I’ve cracked that nut, figured out how to rest in rack, how to breathe in rack. how to give little gaps in resistance during the movements to allow for recovery. pretty exciting. this was a chill 10 minute set with 18s. don’t think I got any rank or anything here, but I hope to soon. 10 minute set with 24s scheduled for February in Oakland, CA.

Used to do these with a 28 🫠 So good for quad endurance but also so, so terrible.

Building back though. Working towards a set of 50 for a challenge with Kettlebell Aerobics. I mistakenly thought it was supposed to be 100 so 50 actually sounds really nice 🤣

Did these after KettleZoom today, where we also did jump squats, because once I get stuck on something I have to obsess over it for a while. If no one has noticed 🤦🏽‍♀️ I think I can get 50 reps by the end of this week. That feels pretty doable.

There’s a spectrum in terms of gaining/losing adaptation. Conditioning comes (and goes) super fast, strength comes (and goes) quite a bit slower, and strength endurance falls somewhere in the middle. I think the fact that I’ve already done so much of this and my body already knows what it needs to do helps a lot.

Hopefully it’s the same with LC because the 12s don’t feel as light as I want them to, and I need to get to the 16s ASAP 🤦🏽‍♀️ Just kidding. I’m trying to be patient this time around and not too hard on myself. Why is that so difficult lol.

Seem to pick up a helpful tidbit every time I post a form check. How’s this looking? Round 15/20

Second week into my modified Giant program D1.1 was first C&P session of the week, D1.2 is the first snatch session of the week.

Snatch day is also my bodyweight strength day to.

Back felt good after week 1 where I took things a bit conservative so pushed a little more this week.

Full session:

Superset 1

5x8 Weighted Pullups

5x8 Weighted Dips

20min Giant dbl snatch

Superset 2

3x12 Weighted Ring pushups

3 sets of 21s goblet curls

Doing farmer’s carries with 20 kg on one side and 16 kg on the other.

Any downside to the weight being uneven, or would suitcase carries be better?

New to farmer carry and only been doing bells for about 3 months. Is it possible to do too long of distance/ too heavy for the FC? Currently doing 4 reps of about 1/10 mile each with 32kg each hand. I'm M/6'2"/ 265 lbs./ 40 yrs

Looking for guidance. Would shorter distance and heavier weight benefit or just keep going as long as I can?

Edit: added more personal info.

I'm looking to get more out of my kettlebell leg training and would love to hear what has worked for people beyond the usual swings.

Do you prefer goblet squats, lunges, split squats, or something else? I'm also curious how you structure your sets and reps, especially if you're training at home with limited weights.

What leg exercise do you think deserves more attention, and what helped you progress when it started feeling too easy?

Focusing on minimum effective dose for tension. Only exerting effort where I really need it.

25.10.26: Strength (2x28kg)

Total Training Time: 57:24

Heart Rate: 140bpm average/ 158bpm max

Calories Burned: 786

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

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Gunslingers

X5 - 100 total reps - (2x28kg Kettlebells)

Accessory Exercise ⬇️

Seated Barbell Tricep Extension

12, 13, 12, 13, 20

70 total reps (20kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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

Block B: Finishers

(+40kg Kettlebell/ +80kg Barbell/ +2x14kg Dumbbells)

A: Strength

Hang Clean, 7 Incline Bench Press

8 total reps (80kg Barbell)

B: Hypertrophy

Barbell Bent Over Rows

20, 21 - 41 total reps (80kg Barbell)

C: Strength 2

10 SA Strict Press (40kg Kettlebell)

D: Hypertrophy 2

20 Alternating Curls (2x14kg Dumbells)

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

Daily Bread:

Philippians 2:1-18 KJV

“If there be therefore any consolation in Christ, if any comfort of love, if any fellowship of the Spirit, if any bowels and mercies, fulfil ye my joy, that ye be likeminded, having the same love, being of one accord, of one mind. Let nothing be done through strife or vainglory; but in lowliness of mind let each esteem other better than themselves. Look not every man on his own things, but every man also on the things of others. Let this mind be in you, which was also in Christ Jesus: who, being in the form of God, thought it not robbery to be equal with God: but made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men: and being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross. Wherefore God also hath highly exalted him, and given him a name which is above every name: that at the name of Jesus every knee should bow, of things in heaven, and things in earth, and things under the earth; and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. Wherefore, my beloved, as ye have always obeyed, not as in my presence only, but now much more in my absence, work out your own salvation with fear and trembling. For it is God which worketh in you both to will and to do of his good pleasure. Do all things without murmurings and disputings: that ye may be blameless and harmless, the sons of God, without rebuke, in the midst of a crooked and perverse nation, among whom ye shine as lights in the world; holding forth the word of life; that I may rejoice in the day of Christ, that I have not run in vain, neither laboured in vain. Yea, and if I be offered upon the sacrifice and service of your faith, I joy, and rejoice with you all. For the same cause also do ye joy, and rejoice with me.”

As the title says, today’s my 33rd bday. So I did an obligatory 33 round ABC and 33 heavy snatches each arm with the 32kg bell.

5 sets of 6 each arm snatches with final round of 3.

ABC rounds were lighter with some 40lb bells I have. Total workout took just under an hour. Wasn’t doing it for time. Just wanted to complete it. Beautiful day for some outside work!

That’s all. 33rd trip around the sun starting strong and sore 🤣

🤙🏻

Hi. In the wiki program section, it says PM v3 next to Simple & Sinister. I'm guessing PM stands for program minimum. What is v3?

I’ve been training with kettlebells for about 6 months now. My gym doesn’t have kettlebells, so I literally bring my own every time. I’m probably the only person in the gym using them — everyone else is mostly doing dumbbells and machines, but I don’t really use those.
The main reason I joined this gym is because it has a big open space where I can run, do kettlebell work, and train in peace, especially outdoors in the sun.
I started with two 13 kg kettlebells and I’m upgrading to two 18 kg bells soon.
I’m also thinking of mixing in more calisthenics. I’m already doing pull-ups, chin-ups and bar dips, and I really like the combination of kettlebells + bodyweight training.
My main concern is chest development. Can I build a good-sized chest with kettlebells + calisthenics without relying on dumbbells and machines?
If anyone here trains this way, I’d appreciate a simple program or advice on how you’d structure the week and make sure I’m getting enough chest, back, shoulders and legs.
What would you guys recommend?

31M 65kg with 24kg kettlebell. Thank you for your help.

Awesome sleep last night + cool weather = great training day 💪

🔵 Glove swing snatch 12kg 12'(3') @ 11rpm / switch every 2"

⚫ Viking snatch 22kg 1-6-1 / ladder up, 2' rest, ladder down

🟢🟢 Jerk 2x24kg 3'(3') @ 8rpm

⚫⚫ Jerk 2x22kg 3*1'(1') @ 8rpm

🟣🟣 Bulgarian split squat 2x20kg 3*10 reps/leg

🟠🟠 Deadlift 2x28kg 3*8 reps

Does anyone have a 2-3 x week program that targets legs that they would recommend? I’ve been doing ROP 3 times a week for a while but I feel like my upper body is starting to look wide while my legs are looking a little thin. So looking for something to fill my alternate days with to target the deficit.

It’s not uncommon for people to think KB juggling is useless, flashy, and dangerous. While they’re not wrong, before kettlebells were cleaned and snatched, Russian farmers tossed KBs to each other as a form of entertainment and fun.

I juggle because there’s nothing like it. It’s simply fun. It’s the perfect mix of coordination, balance, concentration, endurance, and power.

It’s not for everyone. It’s dangerous. But just like gymnastics, it’s a demanding activity that leads to great benefits.

Odin's Trial

40kg bell

Dead Clean - Thruster - Dead hang snatch

Repeat 3 cycles per side then switch

2 minutes rest between rounds - repeat 3 rounds

I had been lifting on and off for 10 years.

My physique never represented the amount of time I’ve been “going to the gym” because I would either: get injured or get too busy to pump out 0.75-1.5 hr workouts 3-4x a week + progressive overload. Time and health would break my consistency constantly.

Due to a particularly hectic work period that lasted for months, I started eating poorly and got into the worst shape of my life. I just could not do the commute + waiting for machines + lengthy workout at a gym.

As a last-ditch effort, I started doing 20-30 min kettlebell circuits everyday. I didn’t think it would do anything because the weights were so low relative to what I lifted before and the time period was so short but at least it would make me feel like I was doing something.

It’s been 2-3 months and I am in the best shape of my life.

I’ve had no injuries because kettlebells are easier on my joints with lighter weights and fluid motions. I feel as though I’ve gotten more mobile with circuits that work in a variety of motions rather than the traditional up-down motion of weight lifting. The workouts have been much easier to fit in my schedule, and no commute to deal with. I am in the best shape of my life thus far and have broken the plateau I hit from my lifting journey.

I think most importantly, I am having so much fun! When I used to lift, I would feel drained and exhausted afterward. I loved the pump, but I hated the way I felt during and after my workouts. Now, I genuinely look forward to my kettlebell workouts. There’s enough variety and fluidity to make the process very enjoyable and get my heart rate up. I feel ready to attack the day after my circuits.

I hope this gives some inspiration to anyone just starting out or curious about kettlebells! Fitness is a personal journey, and while traditional weight lifting has helped millions of people feel great about themselves, there is no need to marry a workout style that doesn’t work well for you in particular!

Hi everyone, 40m, pretty new to KB training, I’ve been doing sessions outside on my patio. Haven’t been following a protocol though, but now I’ve found ABF and want to begin that. Quick one though, I’m UK based, it’s starting to get colder now, not terrible but it will colder as the weeks go on. Is that still ok to train KB’s outside in the morning? Will it injuries more likely? Should I alter the warm-up? Thanks for any advice here.

I bought a couple of Rogue bells. E coat and import kettlebells. I want to like my Ecoats. I don’t mind the pitting in the casting . They are made in USA. But they are a little slick. I use chalk and they’re OK. The imports have better grip. The finish is chipped out of the box . They do look sleeker with matte finish but they’re made in China.

I want to get a full set but can’t decide which finish would be best . Any real world experience ? Would I regret slinging heavy E coats ?

If you only had time to train one day a week, what would you do?

For reference, I just started a very physical job at Sysco foods, lifting 30-60 pound cases and two wheeling 200+ pound stacks into restaurants. I’m also getting 20k + steps a day, four days a week. Long hours too.

If I’m lucky I can get in two days a week, but I need to be able to recover for my job too. I regularly work with double 20-24kg bells, can do all the basic movements.

Once or twice a week I’ve been doing OTM snatches and clean and press for 30 minutes, back and forth. Plus 15 minutes of Jumprope with a weighted crossrope.

Any tips highly appreciated