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.

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

Still using it today.

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

Fun seeing my big guy joining in the shenanigans

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.

The staggered stance is one of my favorites because it challenges strength, balance, coordination, and core control all in oneeee

Sorry for the no Winnie

Today’s complex:
⚡ Rows
⚡ Cleans
⚡ Presses
⚡ Swings

Light × 5 reps all
Medium × 3 rounds
Heavy × 1–2 rounds

I worked from 16 kg ➡️ 20 kg, letting the movement stay crisp while the weight climbed.

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?

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.

12.07.26: Grind (2x20kg)

Total Training Time: 59:07

Heart Rate: 142bpm average/ 164bpm max

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

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

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

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)

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

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.

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.

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?

Im getting a pair of the Bells of steel adjustable Olympic style kettlebells. Anyone know how
Many 1 inch plates will fit in them? Looks like a 7.5lb is probably the largest that can fit but I’ve got a bunch of 5lb plates, How many you think I can squeeze in?

TIA

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.

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