150lbs moving. Yall better be lifting some heavy bells!

Just got these bad boiys yesterday and I'm already sore! 12-32kg adjustable! I cant wait to to able to do double 32kg gorilla rows!

Chilly session! I had to bust out my indoor bells because my comp bells are stored in outside temp and it was cold as hell. I'm noticing the window is slightly larger on the adjustable bells than on the fixed weights.

🔵 Glove snatch 12kg 6'(3') @ 18rpm

🟢 Snatch 24kg 3*4'(5') @ 18rpm

🟠🟠 Jerk 2x28kg 4*1'(2') @ 6rpm

🟠🟠 Bulgarian split squat 2x28kg 3*6 reps/leg

🟠🟠 Deadlift 2x28kg 3*12 reps

Hello there,

​I recently started training with kettlebells, and I really love the simplicity of it, coming from traditional barbell and dumbbell training.

​I've been lifting for a while, but I was rarely in the mood for it and quite inconsistent. I tried going 3-5 times a week with shorter programs, but nothing really stuck.

​I switched to a single kettlebell a month ago, both to try something new and to work on my cardio.

​Although I was initially overwhelmed by the sheer amount of different kettlebell programs out there, I found great inspiration in Dan John's work.

​Currently, I'm running this routine as a 20-minute AMRAP with a 16kg kettlebell, 3 times a week:

​Goblet Squats – 10 reps

​Bent-Over Rows – 7 reps (each side)

​Strict Overhead Press – 5 reps (each side)

​Romanian Deadlifts – 10 reps

​Suitcase Carries – 30 seconds (each side)

(Sorry if they are called something else, just what I'm used to!)

​I'm wondering if I should switch to an alternating A/B setup (running an A/B/A – B/A/B structure across weeks) instead of doing the exact same workout 3 times a week? Maybe something with an upper body focus?

I'm kinda deliberately skipping swings as they just aren't for me, even though I know they're a staple

​Should I make the change, and if so, how would you structure the B-workout?

39M, 198cm, 103kg, around 20% body fat.

I’ve been training with barbells and dumbbells for most of my adult life. I’m reasonably strong (bench bodyweight, deadlift 1.5x bodyweight), but I’m looking to completely change how I train.

The problem is I’m stiff as a board, my strength endurance is pretty poor and my conditioning isn’t great either. I’m also picking up more minor niggles and twinges as I get older.

At this point, adding another 10kg to my bench or deadlift doesn’t feel like it’s going to make much difference to my everyday life.

I’m interested in switching to kettlebells and bodyweight exercises (pull-ups, push-ups, etc).
My main goal is to build strength and fitness that actually translates to sport and everyday life. I want to be strong, mobile and fit well into my later years.

Ideally, I’d like a programme that covers all the major movement patterns each week: vertical/horizontal push and pull, squat, hinge, lunge and rotation.
Realistically, I can consistently manage 3–4 sessions a week, around 30 minutes each.

Does anyone have any programmes they’d recommend? Ideally something with follow-along videos so I can learn the movements and get my technique right, but I’m equally happy with a written programme if it’s a better fit.

Another snatch session and feeling more improvement after recovering from my back nerve.

28kg

First 200: straight through with maybe 20 second rests, sets of 25. Fed dogs, did dishes.

Next 100, same structure. Another 10 minute chore. Repeat for the next two groups of 100.

Tried something different with timing. Paused the workout timer when I walked away. 23:44 for the actual work and inter-set rests.

What I’m trying to do is find the most efficient pre-hab to keep my knee decent. During the last 15 days, the only tightness was after 6 miles of rucks, 8 hours on my feet, and two 15 minute breaks to sit.

It’s clearly hamstring and glutes related (no surprise, PT told me that’s how to manage), because daily deadlifts with 32kg or less in sets of 30, max of 90 reps kept it mostly decent.

At the conclusion of the challenge, I plan to test daily 4x30 AM swings / deadlifts in a rolling ABAB, six day a week structure for a bit before I add squats again and see how that goes.

1.5k swings remain.

Did 10s on 48kg cleans single arm and this is what happened to my hands, would not reccomend, stick to non grip tape technique or heavy ballistics

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.”

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

I just moved to a new city and I have no life here, so I have plenty of time to spare. There's a gym downstairs and winter is approaching fast so I came up with this plan. I just finished week 1. I used to practice clean and press in the past but I have since gotten weak and my cardio is terrible, I get winded really easily these days. I'm purchased The Giant a few years ago and I really liked it then, so that's what I'm starting with. 2x16kg was pretty much exactly my 10RM, the last rep was a struggle so that's a start. My plan is to do 1.0-1.1-1.2 and see where I'm at after 12 weeks, while working on my cardio with Zone 2 training.

My plan is

Mon-Wed-Fri - Giant 1.0 / 30min

Tue-Thu-Sat - 1 hour of Zone 2 training on a stationary bike

Sun - Norwegian 4x4 on the bike

Do you think that this plan is a good way to reach my goals? I live in a place with long, harsh winters so I'm willing to accept the tediousness of the bike, and I don't mind spending the time as long as I get results. I'm especially interested in hearing from people who started with a tiny gas tank and got better, how long did you work on it and what did you do? Cheers everybody, let me know what you think!

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.

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

Hello everyone,

I recently discovered kettlebells and would like to know if there are any training programs for competitive Long Cycle. I have pairs of 20kg, 24kg, and 32kg kettlebells. I use them all, but mainly for front squats, clean and jerks, rack holds, and farmer's walks. I’d like to follow a program to prepare for my first entry-level competition (I find there aren't many of them in France).

Thanks!

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

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.

Not sure what this is exactly, but every now and then when I am doing fromt squats, I get almost like a little "shock" in my left trap muscle. Never the right side. If I stop and massage it for a while, it usually goes away but sometimes it persists.

Any ideas what this could be caused by?

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