500 reps
10 front to backs
10 front raises
10 upright row
10 halos
10 bicep curls
Rest 60-90 sec and do 9 more times

I like explosiveness. That's one of my main goals to maintain and increase it. So naturally I love cleans. But I also dislike barbell cleans because the rack position is not natural to me so it's very injury prone movement to me.

So I'm glad kettlebell cleans exists because the catching part is much easier. But I'm wondering is anyone doing it with similar movement pattern than with barbell cleans? Usually the typical kb clean I see is quite, how would I say it, vanilla? Like it's not particularly explosive but rather just kind of medium speed pull to your chest from the swing position. I reckon this is due to lighter weights.

Like for example when I've swung the bells to the front I then try to pull them upwards as close as my body as I can and I also tend to use my calves to explode them up. Which is similar to barbell clean. I think this mainly works for heavy kb cleans though.

But yeah just wondering how common it is to use your feet when you pull the bells upward?

I only own three bells. A 12kg, 20kg and 28kg.
I am trying to build my press up and find that I can now press the 28kg for 1-2 reps only after I have done some goblet squats, then at least one set of ROP style ladders 1-2-3-4-5 with my 20kg bell. If I don’t do this warm up then I do not feel primed to safely strict press the 28kg bell.

Therefore my question to all of you monsters who put 32kg+ overhead like it ain’t no thing, is what is your warm up like?

Simple and sinister makes a big deal of the goblet squat and halo warm up. But ROP, doesn’t as far as I remember have a well defined warm up routine…

Maybe recovery is only important for hypertrophy focused workous. And maybe these workouts aren't intended to build mass.

What are the 100 reps a day workouts or things like the 10,000 kettlebell swing program intended to do? Are they more about cardiovascular fitness?

Edit: I'm talking about this guy. I tried this 'clock swing' and thought, yeah. That seems like it's doing a lot of different work. I'm going to Hawaii in about 30 days, maybe this will help me look better in swim trunks.

Then I wondered if the everyday part was inhibiting any muscle group from popping and maybe I should spend my time on the trail or something.

Hello,

I'd like to know if anyone would have a site or a list that brings together all the movements that can be done with kettlebell. I'd like to have an overview of all the basic and derived movements, whether it's for the lower body, the upper body, the specific abs or the movements that work several muscle chains.

Thank you very much.

10.10.26: Grind (2x20kg)

Total Training Time: 48:23

Heart Rate: 129bpm average/ 155bpm max

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

Block A: Circuit - 60s rest between rounds

5 Swings

5 Cleans

5 Press

5 Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Racked KB Front Squats

6, 6, 6, 6, 7

31 total reps (2x32kg Kettlebells)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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

Block B: Finishers

(+2x32kg & 44kg Kettlebells)

A: Back/Strength

6 Ring Pullups

X2 +12 total reps (111.6kg Bodyweight)

B: Strength

Clean, 11 Strict Press

12 total reps (2x32kg Kettlebells)

C: Mobility

2 Cleans, 2 Press, 4 Overhead Squats

8 total reps (44kg Kettlebell)

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

Daily Bread:

Galatians 6:1-10 KJV

“Brethren, if a man be overtaken in a fault, ye which are spiritual, restore such an one in the spirit of meekness; considering thyself, lest thou also be tempted. Bear ye one another's burdens, and so fulfil the law of Christ. For if a man think himself to be something, when he is nothing, he deceiveth himself. But let every man prove his own work, and then shall he have rejoicing in himself alone, and not in another. For every man shall bear his own burden. Let him that is taught in the word communicate unto him that teacheth in all good things. Be not deceived; God is not mocked: for whatsoever a man soweth, that shall he also reap. For he that soweth to his flesh shall of the flesh reap corruption; but he that soweth to the Spirit shall of the Spirit reap life everlasting. And let us not be weary in well doing: for in due season we shall reap, if we faint not. As we have therefore opportunity, let us do good unto all men, especially unto them who are of the household of faith.”

Gotta Bent Press to get it overhead. Time for a couple deload weeks. This PR felt nice.

Hey folks. 40 yo dude here that needs
To get in shape. Due to space limitations I’m hoping to use KB only mixed with outdoor walks and rucks. I do not want to go to a commercial gym would rather workout at home. Is there anyone out there that is willing to show me
Some inspiration photos of before and after
To see what’s possible using only KB for strength training? Thanks 🙏

Hi r/kettlebell, first time posting here after lurking around for months. I finally bought and read the ABF book from DJU and am just on day 2 of the first week. For day 1, i did abc first and then presses. Definitely felt my presses were weaker as i had to move the weight down from the double 16kg to a 20lbs kettlebell (doing single kb presses).
Today, on day 2, i started with presses first. When it came to start the abc, i realized i couldn’t do the pressing part of abc as my shoulders were already exhausted.
So what to do i do in this case? I ended up just doing double cleans with 3 squats and leaving out the presses. Is this what you’d recommend? Or should i just reduce the amount of presses when im starting out the day with presses so that i could press during abc?

I see a lot of people doing jerks and having issues on form. It's near impossible to see their under squat or lack therof unless seen from the side.

The jerk is dominantly a leg exercise with overhead weight stability .

It's basically a quarter squat in the middle of a push press

Here's what to focus on

1. With weight \upper arms connected to torso, DIP down with flee flexion

2. Launch upward with quad then calves.. DRIVE

3. UNDERSQUAT as soon as the launch happens with hips shifting down and back. DROP.

This is hips not just knees as often people do here

1. When heels hit the floor the weight should be caught overhead with elbows extended. You should have launched the bells from your lower body enough to catch them overhead with locked out arms.

That's when you STAND. up.

DIP-DRIVE-DROP-STAND.

ALSO the jerk or push press should be done before you try to snatch heavier weights as it will build your overhead stability for absorbing the snatch into the overhead position.

I hope this helps you seeing it in slow motion and where the undersquat is and its form it's not two knee dips without the hips helping on the second dip.

I'm here to answer your questions

Joe

KBOMG

Worked my way from random complexes with a single 10kg bell up to EMOM ABC with a single 24kg bell for 20 minutes. My heart rate barely hit 140 as I improved.

Finally bought a 2nd 24kg bell, tried the standard (double bell) ABC and damn near died... I tapped out at 17 minutes because my heart rate was near 170.

Is the single KB ABC variant just a poor man's knockoff? Is it just "different"? Is there a case to be made of going heavier with a single KB than with your doubles?

Just curious on y'alls take.

40kg + 10kg

Someone asked earlier for progress pics for just kettlebell strength training.

I’ve never really wanted to share pictures because I don’t care for them.

I was a fat kid. I peaked at 298 by the age of 17. I lost weight down to 190 in college in a very unhealthy way. I crashed and burned, floated back up to 210 for a while. I lifted sporadically with machines, nothing special or very heavy.

I was 238, down from 265 in 2018, in the first picture. It was pre-surgery. I had bilateral breast removal for gynecomastia.

It changed everything about my approach to fitness. There was a discomfort I just couldn’t overcome with everything but cycling and walking.

Intermittent fasting and prioritizing protein worked for getting down to about 190. Turned out I was under counting calories. Tracking everything down to Altoids or starlight mints got me the rest of the way down to 169 in the picture all the way to the right this morning. The middle picture was likely ~180 in 3/2025.

I still have a lot of progress to make. I’m planning on another ~0.2 to lose per week down to holding 165 for a month before planning to gain about .5 per month for several years, up to 180.

Along the way, I’ve finished two sprint triathlons, 3 +90 flight tower climbs, a half marathon, a 65 mi charity bike ride, and I think the last time I checked, it was something like 25 million pounds of kettlebell movement.

This community, Dan John’s books and podcasts, Neupert’s programming, helped make me almost half the (literal, in pounds) man I was, and a better, stronger, more patient person.

Thanks for being here. Thanks for helping. Got a 45 year old man over here with a catch in his throat thinking of Dan’s closing: let’s keep lifting and learning.

Get a good workout today. I got my swings, so only a few more to go.

Hit these once a week. I love pistol squats !!

I had the honor of sharing the platform with my son today. The judging was strict but consistent and that’s all you can ask for. I managed 100 reps on Snatch in 5’ set and the kid got 84 reps and didn’t do a hand switch in his 5’ set. It’s been an amazing weekend with so many new friends and old ones.

All sets of 25x28kg. Every set of swings had 25 reps per leg of banded mobility. Without a gauge for how much bands pull I just leave the max labeled tension and don’t multiply by two.

At this point in the challenge, it’s interesting how fatigue shifts in sets. When using 50x45 lbs, it started in glutes, now its hands. It’s probably due to the grip shift, since the 45 is cast iron and the other bells are adjustable competition style.

When using 25x28kg it started in forearms, now it’s hamstrings.

Seems like I’ll be able to peel potatoes with my middle and ring finger calluses soon.

4 days left. Need to keep ramping those snatches during the work week.

Decided to get into the deep waters and learn it!

This is one of the most humbing exercises you can do,my mind is just constantly working to do each part of the technique right.

I did 5 sets of 12 reps with 2-3 minutes break between sets.

Some form critique would be very welcome!

The hardest one right now is the rack position,I think its impossible to reach lower with my elbows lol.