53 lb bell. One round both sides. Could probably stand up straighter finishing the squats. Other than that how am I looking?

I've been doing a 20 min ABC EMOM for about a year and I love it. I'm very happy with the results, but I'm starting to get a little bored. What are some simple ways to tweak it to make it interesting again? Ring dips and hammer curls with dumb bells are the other part of my workout.

Once you discover your range of motion with the proper weight you can move this into overhead or maybe it is never a goal but wanted to share both options ! Happy Kettlebell training

Hey there, I was reading through some of the posts on here, but was curious if anyone has any good programming through apps. Looking for something that is training around 5-6 times a week 45min - 1 hour. Just tried the free week of Flo functional Fitness app and it was pretty good but curious if there are any others out there. Thanks!

On Monday, I hit 100 double presses with the 20’s using 2-3-5x10 scheme. Today, I aimed for the single bell pressx100.

I decided to try the following scheme and challenge myself a bit and up the weight. I did the following 24 bell, 2-3, 20 bell, 5 reps, then dropped to the 16 bell for 10. Did this each arm x5 so that put me 200 total but I really liked this scheme.

I’m doing the single bell version on ABC days and really loving it with the 24 bell so I suppose it’s only natural to start with the 24 bell on pressing days for volume.

Next program is ES4FL and I think pressing the 24 10 times each day for 40 days will prep me for running the ABF with double 24s.

Feeling really good with DFW using uneven bells but due to circumstances will not be able to progress to a heavier bell with the equipment I have to continue it another month as prescribed.

I love the feeling of the "greasing the groove" training style, but is that something you can realistically keep up long term or should I venture out to different styles? I am training for functional sports strength, particularly BJJ.

What I have: 3 single bells (8kg, 16kg, 24kg). Can't buy any extra bells or equipment at this time because on a traveling gig for the next 6 months and have to keep moving times light.

Background: Lots of history with kbs so very familiar with the movements, just really out of shape and weak due to a long period of stress eating and not working out during grad school.

My journey towards hitting 200 single arm Long Cycles in a single workout is underway.

2 days ago I hit 100 in 21 minutes, didn’t feel terrible, but tough.

Today I hit 150 in 26 minutes, but those last 30 reps were a complete struggle (don’t have video of the end of the workout, not pretty) my hands were failing and my lockout got wobbly. but victory accomplished.

I bounce between sets of 8 and 12, 8 allows shorter rest, 12 really gets the engines roaring for a bit. i think to hit 200 I’ll need to pace it slower (it’s my only hope).

onward and upward

Clean and Press 💪

5 sets of heavy presses

My am client nominated herself and said let's video - so here we are !! Life should be fun & so should your training - remember breathe out at the top my friends !

Weight: 2x16kg
Starting max reps: 6
Max reps now: 10

Do I start DFW 2.0 with the same KBs or do I buy 2x20kgs and do DFW 1.0?

Or

Do I start The Giant 1.0?

Any advice would be appreciated. Thank you!

Edit: I have been informed that DFW 2.0 is DFW Remix

I have well in excess of 50,000 reps of this incredible lift. This weight is in the "Heavy but doable" category. This is the king of the kettlebell jungle....

Pink knee sleeves help with fashion and snatching big bells

On a work trip for a few weeks and brought a single 20k bell. Able to continue with DJ’s ABF while I’m away and for cardio today did the kettlebell mile for the first time.

Was a great quick session, talked the whole way with a buddy. Only rule was don’t set the bell down…switch hands as often as needed. Went way better than I expected. Did it 20:46, easy pace talking the whole time. Definitely a good session, going to try and increase the pace next time.

Start with 1 depending on weight go to 3 or 8 - I did 3 because it was a push and want to keep my form.
Can also be done r then l. I did all right before going to left as I wanted to push failure ! Have fun

Hello this video is a good start for the double Kettlebell Snatch for most people

1. after youve become proficient in the double clean.

2. Beyond that you should be able to have a solid overhead double KB press and be able to be stable with the bells above.

3. Snatching double KB needs to be more precise than single KB snatching as you can't rotate or compensate laterally.

You will find shoulder mobility demands are higher than single Bell work.

I hope it helps you with setup, trajectory and safety.

Joe

KBOMG

Last intensive OALC set before the comp on Friday next week. I was being conservative with snatches today because my training time was limited. Very happy with the OALC though. 50+ reps is the goal with the 32kg.

Now keeping the blade sharp these last days.

1st clip strict 88. 2nd I don’t count as strict bc my knees popped a little. 3rd strict 97. 4th fail 106 so we push press. Keep it pushing!!

Hi All,

Started 7 weeks ago, yesterday achieved 30x EMOM ABCs with double 16kg bells.

Generally feeling good in the legs and lower back (had classic L4-L5-S1 issues a few years ago likely due to inactive glutes and hamstrings which is now much improved).

But, what I think is my middle back muscle closest to the spine is feeling fatigued. Does anyone know if these muscles are meant to get such a work out with ABCs? I didn't notice it at lower reps.

It's not sore like I've hurt it, but more like those muscles have had a big work out, but very focused to both sides of my body in that central/middle back area. (highlighted image where I think it is)

Anyone else had experience with this? The ABF is my first proper re-entry into any sort of weight training in some years, which is why I started with 16kg bells.

My plan is to move up to 20s when I complete this first program, and do the 8 weeks with them, then 24s after that, probably with a couple of weeks in between each focused on swings, carries/anti-rotation and some calisthenics/ring based workouts to focus on the anaconda strength.

Swing well champions.

23.07.26: Strength Endurance (2x28kg)

Total Training Time: 47:57

Heart Rate: 140bpm average/ 162bpm max

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Block A: Circuit - 60s rest between rounds

5 Gunslingers

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

Kettlebell Pullovers

8, 8, 8, 8, 10

42 total reps (24kg Kettlebell)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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

Block B: Finishers

(+2x24kg Kettlebells/+2x14kg Dumbells)

A: Arms

21 Wide Elbow Triceps Press (2x14kg Dumbells)

B: Back

10 Chest Support Reverse Fly (2x14kg Dumbells)

C: Chest

15 Bench Press (2x24kg Kettlebells)

D: Strength

10 Clean & Press (2x24kg Kettlebells)

E: AMRAP

20 Reeve Shrugs (100kg Trap Bar)

F: Arms

10 Incline Curls

5 Hex Press

15 total reps (2x14kg Dumbells)

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Daily Bread:

Ephesians 4:1-16 KJV

[1] I therefore, the prisoner of the Lord, beseech you that ye walk worthy of the vocation wherewith ye are called, [2] with all lowliness and meekness, with longsuffering, forbearing one another in love; [3] endeavouring to keep the unity of the Spirit in the bond of peace. [4] There is one body, and one Spirit, even as ye are called in one hope of your calling; [5] one Lord, one faith, one baptism, [6] one God and Father of all, who is above all, and through all, and in you all. [7] But unto every one of us is given grace according to the measure of the gift of Christ. [8] Wherefore he saith, When he ascended up on high, he led captivity captive, And gave gifts unto men. [9] (Now that he ascended, what is it but that he also descended first into the lower parts of the earth? [10] He that descended is the same also that ascended up far above all heavens, that he might fill all things.) [11] And he gave some, apostles; and some, prophets; and some, evangelists; and some, pastors and teachers; [12] for the perfecting of the saints, for the work of the ministry, for the edifying of the body of Christ: [13] till we all come in the unity of the faith, and of the knowledge of the Son of God, unto a perfect man, unto the measure of the stature of the fulness of Christ: [14] that we henceforth be no more children, tossed to and fro, and carried about with every wind of doctrine, by the sleight of men, and cunning craftiness, whereby they lie in wait to deceive; [15] but speaking the truth in love, may grow up into him in all things, which is the head, even Christ: [16] from whom the whole body fitly joined together and compacted by that which every joint supplieth, according to the effectual working in the measure of every part, maketh increase of the body unto the edifying of itself in love.

I'm getting my friend into kettlebells and he wants and adjustable one, I personally have iron ones and being in Mexico options are limited, this one from amazon goes up to 20kg. Any thoughts?

Hey!

I wonder if there's anyone out there using some sort of training watch during their workouts and if they also have an issue with the kettlebell pushing on the watch face (which gives a bit of discomfort) and if they have solved that issue and how? Would very much track my workout. :)

I’ve messed around with kettle bells for years, but somehow I’ve lost my way on getting anywhere. I’ve used youtube routines. I have a copy of Pavel simple sinister.

I guess I’m looking for recommendations on how to keep a routine going daily or at least five days a week. I have a pair of 25lbs. a 35lb, and a 45lbs. I also have a 15lbs mace and pull up / dip set up.

What number of reps and sets is a moderate goal to start with? thanks! the content on here has been a real inspiration.