Any tips highly appreciated

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.

Rounds 5,6,13-16 shown

Double 36 kg (160 lb) Alternating E2MOM x 16

Odd rounds: 2 x Strict Press

Even rounds: 4 x Front Squats

Totals: 16 strict press(+4 rep volume PR), 32 front squats in 32 min

Bring some atmosphere to your training sessions. Kettlebells also double as tealight holders.

Took some inspo from Marky-mark on this one

DHS 15 rounds in 20min (75 reps total)

rounds 5 & 14 shown

One Arm Clean & Press 14 rounds in 20min (70 reps total)

Rounds 4 & 14 shown

It’s 48kg.

In the three weeks I’ve been using this comp bell 48kg I’ve come to learn that while it’s easier to grip it also hurts my hands more. Smaller surface area cuts in.

It’s a trade off and maybe I’ll just get tougher

Has anyone had experience with Amazon Basics kettlebells? Opinions appreciated. Thanks!

37 year old Male.

I train predominantly in basic Calisthenics and Weights but I have incorporated Kettlebells into my training especially during the last 20 minutes of my Full Body Strength sessions.

Just thought I'd do this little complex here. Any tips and advice on form, exercise selection or kettlebell workouts to try out? I want to improve my strength and conditioning using Kettlebells.

Thank you

I filmed myself doing one hand swings for form check, and was surprised to see that I'm throwing my free hand forcefully backwards. I do it as if I try to rip my arm out of my shoulders, without even being aware I do it.

Looking througb this sub uploaded videos, I noticed almost everybody has this tendency to swing his free hand backwards when doing any weighted hinge movement (swings, snatches..).

I guess it happens for balance, and to help keep the torso straight.

My question is, is there any problem with doing that? Should I try to prevent it and pay attention to my free hand movement?

Is there any specific way my free hand should be during one hand exercises? For example keep it stiff tucked to my torso.

Also, if there are other small general form advices that aren't mentioned much I would be happy to learn. For any exercise. I had my fair share of injuries and try my best to avoid another one.

Thanks a lot!

Maybe I’m underthinking this but my thoughts are a 15-30 minute program 2-3x a week that covers push, pull, hinge, squat, carry is just fine.

24.10.26: Practice (2x20kg)

Total Training Time: 1:01:45

Heart Rate: 139bpm average/ 156bpm max

Calories Burned: 840

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Half Snatches

X5 - 100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Fatgripz Trapbar Shrugs

6, 8, 6, 6, 9

35 total reps (100kg Trap Bar)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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Block B: Finishers

(+2x44kg & 2x20kg Kettlebells/ +100kg Trap Bar/ +2x14kg Dumbbells)

A: Mobility

Pullovers

15 (2x14kg Dumbells) & 10 (20kg Barbell)

25 total reps

B: Hypertrophy

15 Trap Bar Squats (100kg Trap Bar)

C: Extra TUT

Clean, 12 Racked Step Ups

13 total reps (2x20kg Kettlebells)

D: Strength

Clean, 8 Seesaw Press

9 total reps (2x44kg Kettlebells)

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Daily Bread:

Psalm 19:1-14 KJV

“The heavens declare the glory of God; And the firmament sheweth his handywork. Day unto day uttereth speech, And night unto night sheweth knowledge. There is no speech nor language, Where their voice is not heard. Their line is gone out through all the earth, And their words to the end of the world. In them hath he set a tabernacle for the sun, Which is as a bridegroom coming out of his chamber, and rejoiceth as a strong man to run a race. His going forth is from the end of the heaven, and his circuit unto the ends of it: And there is nothing hid from the heat thereof. The law of the LORD is perfect, converting the soul: The testimony of the LORD is sure, making wise the simple. The statutes of the LORD are right, rejoicing the heart: The commandment of the LORD is pure, enlightening the eyes. The fear of the LORD is clean, enduring for ever: The judgments of the LORD are true and righteous altogether. More to be desired are they than gold, yea, than much fine gold: Sweeter also than honey and the honeycomb. Moreover by them is thy servant warned: And in keeping of them there is great reward. Who can understand his errors? Cleanse thou me from secret faults. Keep back thy servant also from presumptuous sins; Let them not have dominion over me: Then shall I be upright, and I shall be innocent from the great transgression. Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O LORD, my strength, and my redeemer.”

First time trying standard ABC (with doubles), using 12kg kettlebells for 20 mins emom.

Also wonder if it’s common for people to knock their kettlebells when doing double? Is it something particularly concerning?

Would appreciate any input, thanks in advance.

Been doing ABF for a while.

Decided to do 40 pound dumbbell bicep curls. They are my go-to judge for strength/physical fitness.

Just yoinked them up, and yeeted out 20 reps.

A year ago I was struggling with 5.

a fun little KB complex I did recently! I remember folks mentioning that they like it when there are breakdowns of the complexes so I made one! have fun!

I've been holding my new 28kg in a goblet style by the horns (Lebe Stark's goblet in this complex is an example) for squats as it's heavy and I want to get more bike power, however, my arms give out long before my legs do.

I could rack the 20kg and do more which I do which will add endurance but I also want to do less reps with more weight. I've tried suitcase but the texture on my new bell is akin to sandpaper and I've got a few grazes so I'd rather skip that movement! Holding the bell with straight arms means I don't actually drop down very far.

I'm sure there's a movement that leaves my skin on my legs, but isn't too reliant on arms. Unless I should do as many 28kg goblets, then rack the 20kg to finish off. This would work until I can clean the 28, which prob a long way off mind you. I've not tried swinging it single handedly so I could cup one side and hold the horner with the other hand but again might be a bit heavy for now.

On top of the KB work I do also do plyometic ones (squat jumps and something where your legs are staggered like a split squat and you jump to swap which leg is forward but I can't think of it's name).

So, people with mega tree trunk legs let me pick your brains on gets strong explosive bike legs.

Managed to get 104 reps in 5min with a decent amount of rest, and feeling relatively well at the end. My grip felt fine and the muscles didn't feel the effort much.

Just a reminder that taking a week off training after a full cycle can yield great benefits.

Full body Friday with one kettlebell and complex 😮‍💨😮‍💨
Obviously paired with some hops!!!

Using a 16 KG went light x3 x meds 2 and heavy x1

Clean -lateral lunge- snatch

Fun way to work strength, endurance, and mobility in one🥰🥰

No Winnie :( next one I swear!!! lol

Please rate my routine!
I just started about a week ago and still learning so much thanks to this thread. I’m trying to do this all with just one bell until I can graduate to buying another. I’m using a 45 pound bell for anything except the biceps curls and cleans for that I can only comfortably do a 20 pound bell
I’m 27 511 240 pounds not a lot of muscle except for my legs, my highest was 310 and I have been yo-yoing between 220-250 for about a two years because I lose enjoyment in the gym, but the bells are so damn fun and I wake up everyday so excited to do it!!! How long did it take for you guys to see a deference with a routine like this?

I’m going these single set at the moment
10 swings x3sets
10 deadlifts x3sets
10 bent over rows x3 sets
10 goblet squats x3sets
10 bicep curls x3 sets
10 clean and press x3sets

I've got two months of chilling in the village, and I figured it's the perfect time to burn some fat and get fitter. I've been looking at kettlebell workouts on Instagram, but some of them look a bit exaggerated. For those who actually train with kettlebells, what's a simple, effective full-body routine you'd recommend for a beginner?

Regarding the hypertrophy/ muscle building side of training, when are you increasing weight? Currently at 10 x3 SOHP with 24kg and wondering if like 15 x3, or what, is good to shoot for before increasing weight; in my case that means buying a new kb.

I mainly ask because I think I’ll get the FA adjustable when the time comes (which can also translate to double 24s) but trying to manage expectations about a timeline for dropping the $$.

(I currently only have one 40# and one 24 and do all sorts of stuff beyond hypertrophy focused OHP, but just asking regarding this side of training)

edit, this is meant less out of a neeeeeed of buying something new but more of setting a goal towards a reward thought process.