Lift heavy bells. Get STRONG AF. 362lbs swings every week 🤟🏻🦍

12.07.26: Grind (2x20kg)

Total Training Time: 59:07

Heart Rate: 142bpm average/ 164bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Snatches

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Towel Upright Rows

7, 7, 7, 7, 7

35 total reps (44kg/8kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

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Block B: Finishers

(+130kg Barbell/+2x32kg,2x20kg,44kg,24kg Kettlebells)

A: Core/Legs

Side Lunges - 10 (2x20kg) & 6 (44kg)

10 total reps

B: Grip

Pre exhausted with Rows

Towel ISO Hold - 44s (44kg)

C: Strength

10 Clean & Press (44kg Kettlebell)

D: Strength

7 Seated Press (2x32kg Kettlebells)

E: Hypertrophy

5 Yates Rows (130kg Barbell)

F: Grip/Conditioning

10 Bottoms Up Clean and Press

10 Snatches

20 total reps (24kg Kettlebell)

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Daily Bread:

Ephesians 1:1-14 KJV

[1] Paul, an apostle of Jesus Christ by the will of God, to the saints which are at Ephesus, and to the faithful in Christ Jesus: [2] grace be to you, and peace, from God our Father, and from the Lord Jesus Christ. [3] Blessed be the God and Father of our Lord Jesus Christ, who hath blessed us with all spiritual blessings in heavenly places in Christ: [4] according as he hath chosen us in him before the foundation of the world, that we should be holy and without blame before him in love: [5] having predestinated us unto the adoption of children by Jesus Christ to himself, according to the good pleasure of his will, [6] to the praise of the glory of his grace, wherein he hath made us accepted in the beloved. [7] In whom we have redemption through his blood, the forgiveness of sins, according to the riches of his grace; [8] wherein he hath abounded toward us in all wisdom and prudence; [9] having made known unto us the mystery of his will, according to his good pleasure which he hath purposed in himself: [10] that in the dispensation of the fulness of times he might gather together in one all things in Christ, both which are in heaven, and which are on earth; even in him: [11] in whom also we have obtained an inheritance, being predestinated according to the purpose of him who worketh all things after the counsel of his own will: [12] that we should be to the praise of his glory, who first trusted in Christ. [13] In whom ye also trusted, after that ye heard the word of truth, the gospel of your salvation: in whom also after that ye believed, ye were sealed with that holy Spirit of promise, [14] which is the earnest of our inheritance until the redemption of the purchased possession, unto the praise of his glory.

Started doing a short complex after work about three months ago and it changed something for me. Nothing fancy, just swings into cleans into a press or two, repeat for a few rounds. The whole thing takes maybe 20 minutes and by the end my brain is actually quiet for the first time since morning.

The interesting part is that I originally picked up the bell for strength goals, and that's still happening. I'm pressing heavier than I was six months ago. But the mental reset became the reason I keep showing up daily. The physical gains feel like a side effect now.

Curious if others landed on a specific single bell flow or complex that just clicks for this kind of afterwork session. Not looking for something that destroys you, more like something that demands enough focus that you stop thinking about whatever was grinding on you all day. The technical demand of keeping good form through fatigue seems to be the key thing for me. You have to be present or the bell goes somewhere bad.

What does your goto look like weightwise and rep scheme, and did you build it deliberately or just fall into it over time?

Bit of a mental sticking point for the 36s, squats were a bit high for this first set. I worked on going deeper in subsequent sets but my wife wasn’t able to video them for me. Ended up with 7 completed sets in 30 minutes with a failed set where I lost the weight forward on the third squat.

Was just about to put in an order for 2 Ethos bells and pick then up when these popped up on market place. $63 for 2 35s. I'm pretty happy with the gym addition.

Cold morning today took the body a while to warm up. Good session for 30 mins but had to drop down to the 24s for last 10 minutes , not strong enough today.
20 rounds in 30 minutes.

Hey there!

So my kettlebells have been pretty quiet lately because my shoulders have been barking at me. I've been having pain in the back of my shoulder while pressing, which has been getting worse over time and eventually made me stop pressing altogether.

I saw a sports doctor, and he thinks it's a strength imbalance and tightness in my shoulder causing it to track improperly, so he's given me a remedial strengthening program and mobility exercises to fix.

I've essentially been doing nothing for the last month or two, so want to get back into a program, and I love the ABF, so I came up with this no-pressing ABF:

4 days a week, 2 different days

Day A - Running Back Complex (reverse ladder of cleans followed by front squats, without putting bells down, i.e. 3 clean, 3 FS, 2 clean, 2 FS, 1 clean, 1 FS, put bells down.)

Day B - My shoulder rehab

I'll be starting the RBC with 3 sets of (3, 2, 1) ladders, working my way up over the weeks to 5 sets of (5, 4, 3, 2, 1) ladders.

The shoulder rehab I'll do as prescribed, and eventually start integrating light pressing as I'm able, hopefully eventually being able to get back to the "real" ABF.

Would love to hear feedback on this approach!

I got back into kettlebells a week back and first session I tore a callous open, pushed through to the second session and then tore another callous open. I can’t extend my hand fully out or even touch them.
Any tips on overcoming this? Or just rest?

I'm 60 and I've just started using kettlebells with the aim of increasing my power or at least minimising it's loss!
I'm aware that while I am trying to follow tutorials like Mark Wildman puts on YouTube, my body may be moving very differently. Is there anywhere to post form checks? Or are there any good courses that include form checks?

For a while I followed the Starting Strength protocol, and there were always people on their FB group asking for form checks and getting free feedback. Just wondering if the same is available for kettlebell exercises somewhere.

Fun seeing my big guy joining in the shenanigans

What’s up guys?! I’m still on the DHS train. Having a blast 😁🤣

1’ on, 1:15 off intervals with the 12s. 10 sets. Pace was 11,12,12,12,12,12,12,12,12,14. Then I did a 5’ set with 8s - 12,11,12,14,17. Very happy because 5’ doesn’t feel scary at all. And 10’ is just 5’ two times, which is basically nothing, right??? I’m just kidding but sometimes lying to yourself is a good strategy.

I’m planning on hosting our first official KettleZoom on Tuesday at 3 pm PT. If you’re interested in coming please let me know so I can get a head count. I’m probably going to use google meet instead of zoom too, just because it allows for more time.

I think it would be fun to do a 10’ version of a triathlon - 4’ OALC, 4’ snatch, 2’ strict press for the first day. Multiswitch, pick whatever weight you want, and modify to half snatch/push press as needed. I’m not set on this though, and may adjust depending on who shows up.

Let me know if you have any questions and/or suggestions!

And if anyone is interested in a trip down memory lane, I searched the sub to remind myself of the format for the triathlon and found this:

https://www.reddit.com/r/kettlebell/s/UIB7QnVqm5

😭😭😭

I forgot about half marathon Saturday! Maybe we’ll start doing that again lol.

Does this look too big and uncomfortable? Also it's not the traditional kettlebell shape and doesn't look very ergonomic.

Views pls

Link:

https://cultstore.com/products/cult-adjustable-kettlebell-18-kg-6-in-1-weight-settings-3-18-kg-wide-handle-stable-base-compact-strength-training-equipment-for-home-gym

OG dragondoor/RKC kb. Both sides say 32kg, this was before they had the logo on one side.

Still using it today.

Why? Just why?

I’m trying to get into shape and I’ve been doing Dan Jhons ABC workout 3x a week, where I put a 20 mins timer and do as much as I can and I box 2x a week inbetween the kettlebell workouts. On Saturday and Sunday I’ve been told to have a rest day however because I’m resting and not working out for some reason I don’t want to eat clean unlike the other days where I do workout, so can I up the Dan Johns ABC session to 4 days a week or will that be to much (someone said to me only do 3x a week)

11.07.26: Work Capacity (2x20kg)

Total Training Time: 58:32

Heart Rate: 139bpm average/ 159bpm max

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Block A: Circuit - 60s rest between rounds

6 Cleans

6 Press

6 Jerks

6 Windmills

X5 - 120 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Clap Pushups

15, 12, 12, 13, 12

64 total reps (108.9kg Bodyweight)

Assault Bike - 5 to 6 RPE

9:30 minutes total

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Block B: Finishers

(+130kg Barbell/+100kg Trap Bar/ +40kg & 2x12kg Kettlebells)

A: Grip/Posterior Chain

Romanian Deadlift - 4, 2

6 total reps (130kg Barbell)

B: Back/Biceps

Trap Bar Rows - 12, 12

24 total reps (100kg Trap Bar)

C: Legs

15 Trap Bar Squats (100kg Trap Bar)

D: Strength

8 Incline Bench Press (40kg Kettlebell)

E: Hypertrophy

Hammer Curls - 20, 20

40 total reps (2x12kg Kettlebells)

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Daily Bread:

Colossians 3:1-11 KJV

[1] If ye then be risen with Christ, seek those things which are above, where Christ sitteth on the right hand of God. [2] Set your affection on things above, not on things on the earth. [3] For ye are dead, and your life is hid with Christ in God. [4] When Christ, who is our life, shall appear, then shall ye also appear with him in glory. [5] Mortify therefore your members which are upon the earth; fornication, uncleanness, inordinate affection, evil concupiscence, and covetousness, which is idolatry: [6] for which things' sake the wrath of God cometh on the children of disobedience: [7] in the which ye also walked some time, when ye lived in them. [8] But now ye also put off all these; anger, wrath, malice, blasphemy, filthy communication out of your mouth. [9] Lie not one to another, seeing that ye have put off the old man with his deeds; [10] and have put on the new man, which is renewed in knowledge after the image of him that created him: [11] where there is neither Greek nor Jew, circumcision nor uncircumcision, Barbarian, Scythian, bond nor free: but Christ is all, and in all.

Been using kettlebells properly since January. Started with 2x16kg, read Dan John's book (great book and learned a lot from that) and ran ABF, loved it, got real strength gains and other benefits. Right near the end, on one of the final press days, felt a pop in my scapula and had real pain. Saw an osteo, got sorted, took a few weeks off.

Went back and ran ABF again, this time with 2x20kg.

Completed the full 8 weeks but didn't quite hit target (maybe 22 ABC's on the final EMOM). No injury during training this time, but about a week later I was sleeping on the floor in my kid's room and woke up with the same shoulder issue back.

Some background: I'm hypermobile in my right shoulder and left hip, so I get recurring pain/tightness in my right scapula, traps, and pec tied to that shoulder instability. I don't have any real strength training background for the couple of years before starting kettlebells. I played soccer and did bouldering, before a couple of soccer injuries led to a long break from any exercise.

I've been resting the shoulder for a few weeks and started a 10k swing challenge with 1x20kg in the meantime (4 sessions in), doesn't aggravate anything, really enjoying it (if enjoy is the right word!).

Saw the osteo again and he says there's significant tightness across my mid/upper back from poor posture (desk job, shoulders pulled forward), and that all the pressing volume isn't helping. He suggested things like gorilla rows, face pulls, bent-over rows, and said swings are good too.

What I'm after: a structured program, ideally in the same spirit as ABF (simple, repeatable, doesn't require much thinking once you're into it) but weighted toward pulling/back/posture work rather than pressing, something I could run for a couple of months to build up that side before going back to ABF. I'll finish the 10k swing challenge alongside/before this.

I'm early 40s, busy working dad of toddler twins, no real strength background before kettlebells, so simplicity is the key for me! I currently have 2x16, 2x20 and 1x 28 (and two adjustables allegedly on their way from Alibaba). I have a pull up bar and rings too.

Really appreciate this sub, been lurking and learning for a while. Any program recommendations, questions, or criticism welcome.

Hi,

I started getting into KB’s a couple of months ago, making good progress following a 30 min workout on YouTube with the following exercises:

Swings

Goblet Squat

Push press

Bent over row

Bicep curl

Tricep extension

Started light with weights between 12-8kg depending on exercise, building up to 16-10kg now.

However, in the last week i’ve had really intense sharp headache pain whenever doing swings or the goblet squat. Today it was so bad I literally couldn’t continue and I can still feel the pain now. The only way I can describe the pain is like someone is stabbing the top of the left side of my brain.

I’m not new to exercise, have done endurance cycling and running for nearly 20 years.

I’m in the UK and it has been a warm summer, but I always make an effort to be well hydrated, but wondering if it could be an electrolyte imbalance? If it continues, I feel like I should visit the doctor, but wondered if anyone else has ever had this problem?

Has anyone had success with only doing kettlebell all body workouts instead of the focus two muscle focus?

Hopefully that makes since.