All things kettlebell.Faq:>what weight do I start with?16kg noob couch potato20kg if you have some experience with exercise24kg if you are advanced gym autist>how do I progress?Like this: deadlift>swing>clean>goblet squat&press>half snatch>snatch>jerk then move to doubles (c&p, front squat,half snatch,jerk)>are kettlebells good for hypertrophy? They are fine but not the best tool for the job. If you want to get huge go to the gym and lift barbells. Some books/programs to follow:>Simple and Sinister>Rite of passage>Dry fighting weight>(More) Kettlebell muscle>Power to the people>Kettlebell sport (training methodology)>Armor building formulaThe best sources are Dan John for hard style grinds and Denis Vasilev for girevoy sport. There are some other ones but these two are very helpful for starting out.
Previous thread >>76818018
>>76832706Just browse the forum for a while. You will notice there are literally like 4 people that are always in the thread first and say you should do S&S first or get the SF certificate. Don't get me wrong. S&S is good program you can run along other specific training or if you are and actual total noob but if someone says they are past the novice lifting numbers with barbells and some skinny 110lbs fag come in the thread recommending the S&S, there is a problem. Like you are interested in clean and pressing half your bodyweight and they recommend you S&S. Lmao
>>76837165Tried to do Cleans and ended up beating up my wristJust did 50 swings with 24kg then a bunch of squats then tapped out. Hamstrings really tight today, quads? nuthinI might try the 2H clean+squat instead
Is it true I can completely stop lifting barbells and move to kettellbells and I won't lose muscle, liek if I have 200kg deadlift I can do KB swings for 60kg and maintain it
>>76837253Pavel has the great merit of bringing kettlebell training to the mainstream but his circlejerk is holding back the whole "field"I know it's not that deep because it's just weight training but I think kettlebell training has its quirks that are worth exploring
>>76837300No
>>76837316I love kettlebells for their convenience, but I can’t stand this cult mentality of the kettlebell „community“.And the weird programming, by my courses grifting and the insecurity regarding bodybuilding.
>>76837300lmao
>>76837333the programming is gonna be weird because you can't just add 5lbs so it has to rely on step loading, variations or volumeI think we still need a good reliable cult-free program to come out
>>76837316I swear Pavel's training philosophy is great, but its like the whole StrongFirst organization has been hijacked by autists and cult followers. His earlier stuff was great. Strength>lift heavy, often, and freshKettlebells>Lift often. Grinders sets of five. Ballistics very high reps.It was like he presented the main principles, and a person could devise their own plans. There was a bit of freedom. Now its become programming/technique autism.
>>76837262What kind of squats? Goblet squats with 24kg is not much work for legs. Also cleans beating up the wrist is pretty much bad technique. Elbows should stay connected to your body when cleaning the bell up. Also hand insertion timing can help a lot.>>76837333>>76837419Well, Dan John is kinda cult free and gives great advice. You can learn a lot just by listening to his podcast or even better, write him an email for a good program template. It's always about the goals you have anyway.
>>76837165What is the point of this exercise, holding a kettlebell above your head? There's a dumb girl at my gym who does these like every day. She's fat and only wears a overly small bra and legging shorts that are inappropriate for her fat ass
What exactly do KBs do that I can’t get from elsewhere? Strength endurance? Asking out of curiosity because running gave me a stress fracture and I still want to do cardio, and I have KBs lying around
>>76837165
>>76837748That's Ksenia Dedyukhina and she can do 202 reps of snatch (the weird excercise you are talking about) in 10 minutes without putting the kettlebell down and switching hands just one time and I doubt you have the grip endurance and lungs to do so lmao. >>76837756Depends on what do you want out of training. For example I just want something easy to follow so I do kettlebell sport style training, which is literally 3 exercises but they are full body movements so it's really easy to train.
>>76837262hitting the wrist means bad technique, you gotta start with a lower weight and learn technique. biggest tip that helped me was on the upward motion keep it close to your body, then when you are doing the turn/flip motion punch up.
tried russian twists with my kettlebell for the first time yesterday
>>76837818>she can do 202 reps of snatch>I doubt you have the grip endurance and lungs to do so lmaoWhats the point? You still havent really said it. You say grip endurance but there are better exercises and lifts for this. You say lungs and again there are other ways to improve cardio.It just seems like kettlebells were meant for supplemental purposes outside of regular training.
>>76838035easier than a medball and can go heavier than a pl8
>>76837748The point is little bitches can do it without much effort which is why your fatty does it.
>>76838058>It just seems like kettlebells were meant for supplemental purposes outside of regular training.Yes.The handle's primary purpose is to accommodate a chain for weighted pullups and dips.
>>76837756Kettlebell training is its own thing, so it’s dumb to try to make 1-1 comparisons to bodybuilding just like it would be to compare bodybuilding to powerlifting or strongman training. There’s obviously a large area of overlap. Lift heavy things get stronger yada yada. Not even wading into the split between kettlebell sport and hardstyle.A few things to note before jumping into the “why.” Most kettlebell content on the internet is flat out retarded; there are some really good articles and forum posts, but best stuff is contained in books or paid programs (like Neupert’s). For some reason a bunch of people decided to use these things to try to monetize their home workouts during COVID and now everyone is a “coach” doing gay synchronized movements shirtless in their backyard that don’t really do anything.The reality of kettlebell training is “minimalist but not simple.” It is basically Olympic lifting without the barbell.You gain portability but also the requirement to learn advanced programming concepts from the beginning.You lose the efficiency of having plate loaded equipment but you also lose option fatigue; there’s never a debate about what you should be doing; if you’re serious it is always clean/press/squat/snatch and maybe swings plus some calisthenics to round things out. You can do lunges and loaded carries and whatever else if you want to add on to the fundamentals but these are the bread and butter moves that actually build muscle over time with this tool. Then once you’re good you can learn the jerk/long cycle. But these lifts require higher skill.No, you can’t go as heavy as a barbell. You can also do ballistic movements and put weight overhead with much less risk, from day one, and without the need for any other equipment. And this is significant. Most sports other than powerlifting and bodybuilding are about explosiveness and the expression of power over time.
>>76838275quality post
>>76838058The goal of any sport is an end in itself: to win the specific competition the athletes agree to compete in. Kettlebell sport (GS) is a competitive event where endurance athletes have to put heavy weight overhead for as many reps as possible without putting the weight down. It requires an incredible feat of both strength and endurance to for example clean and jerk a pair of 32kg weights for ten minutes straight with no weight. Thus, “strength endurance.”Every sport looks weird to the untrained eye. Think about how western bodybuilding looks to a Sumo wrestler in Japan. That doesn’t mean anything. Bodybuilding and the tools you use to train for it are both still valid.
>>76838311With no break*
>>76838311>sport>bodybuilding>sumo
>>76837333Go to r/kettlebell it's full of fatsos who look DYEL doing swings
Kettlebells are worse then useless. They don't build muscle. They don't build strength. They don't build cardio. You are just moving like a retard accomplishing nothing. Stop before you injure yourselves.
>>76837300Nope, not even close. Due to circumstances, I spent the last year doing only KBs, supplemented with a pu bar and a pair of rings. I was in great shape, got shredded, but lost some size and strength. You simply cannot replicate intense barbell loads with KBs, and that's not what they are for anyway. Those 200lb kettlebells you see are hyper-niche meme territory.
>>76837748>>76838311>>76837818>>76838058
>>76838275>it is always clean/press/squat/snatch and maybe swings plus some calisthenics to round things out.From the other perspective, a pair of gymnastics rings and a pull up bar will get you quite far in terms of strength. Pull up variations, dips, hand stand push ups, one leg squats, push up variations, L-sits etc.What is lacking is strengthening the lower back. Kettlebell swings and snatches solve that. Sure, deadlifts also solve that, however, I find it very enjoyable to train outside in the sun, with just kettlebells and gymnastics rings.The best way to train is to focus on a few things for blocks of 2 or 3 months. So, barbells for one block, kettlebells for the next, bodyweight the next, etc etc You can also combine things eg sprinting and barbell. As long as pushing and pulling is balanced its fine. Its not fuckarounditis either since you progress on only two or three lifts for each block.
>>76839048say what you want, these are decent forearms for a 50 year old woman.
>>76839910Totally valid way to train. I love pressing my kettlebells overhead and don’t particularly enjoy calisthenics (I used to more, until my elbow tendons got old).
>>76838755They are just a funny looking dumbbell. Build muscle and strength the same way. >>76838058>Whats the point? You still havent really said it.It's an actual sport. That's the point.>>76839039>Those 200lb kettlebells you see are hyper-niche meme territory.Yeah, it's basically "let me see if I can swing/clean this" and then they are left untouched. 24-32kg will be always the most used bells because the weight is heavy enough but not too much. >>76839048Your point? As with everything we can find completely different examples on each side of the spectrum. >>76839910Used this method in the past. Just a two goals at the time and focusing on it for 10-12 weeks.
>>76840144>sport
>>76837419you don't need a program>lift weight>increase volume over time>increase weight once volume goal is achievedit's that simple
>>76838275Good post, thanks
>>76838718I do Swings to warm up for my main lifts, Double Clean and jerk to double front squat or snatch to double lounges.But I don’t train EMOM stuff, juts 5x5 then work up to 5x10 and buy new kettlebells.After that I’m adding ring pull-ups, ring dips, Russian twist and ab wheel.Made some good progress with it.
>>76840606EMOM is good to compress a lot of work in a short time. Even though I've done EMOMs as long as 40-50 minutes in the past because it's pretty straightforward and gives you usually 1:1 or 1:1,5 work:rest ratio.
>>76837165recently found this guy on yt and i highly recommend this complexhttps://youtu.be/VA4d6P8GroQ?t=20
>>76837165Anything over 10kgs is excessive
>>76840673Explain
I started Pavel's Power to the People program. Barbell program, obviously, but still within the Pavel world.
>>76840144>guy in picI am certain I searched his plebbit posts a few years back and confirmed he was on TRT, I remember him claiming that it wasn't the same as roidingI searched him again recently and I couldn't find any mention of it, and he now claims nattyI think he's gone back and deleted those posts
>>76840144>Your point? As with everything we can find completely different examples on each side of the spectrum.No point, it was a joke retard. I can guess what "side of the spectrum" you are on.
>>76842636I know he posts on reddit and I don't really remember him mentioning TRT. Also last time I posted his pic, some anon said he's on BPC157 which isn't even a anabolic steroid. I guess there will always be someone who will try to discredit him. His youtube gies way back in the past and it doesn't look like he started gaining muscle faster at some point.>>76842929Lame joke but whatever gets you off dude.
Is there still the anon doing swings and push ups program? How do you feel? Is it getting better(reps, endurance etc)?
>>76837165Yeah I fucked her
>>76844564Yah. So, in that time I got a new job as a labourer and found the swings & pushups routine was not working with the work fatigue. Just too much to recover from. The routine was going well. I was really enjoying it. Instead, I have switched to a basic low fatigue strength routine. Power To The People by Pavel, which I have ran before while working and it really helps. I get enough cardio and strength-endurance from work, and some basic pure strength helps balance the body. Maybe when the body fully adapts to the labourer work, usually takes a few months, I may return to the swings/pushups program. Who know.
>>76840275>200% Mark Wildman
Is 12kg too light to do dry fighting weight as an adult man? I have no problems with doing the clean and press or the squats for 20 minutes but the last 10 is where I have to slow down. Should I just keep going with the current weight until the 30 minutes feels easy? Side note: how do I stop stimming at work?
>>76845650Fair enough. Good you found out soon. Depends on what exactly your job is but years ago I used to be scaffold builder and I remember being tired af all the time because it was physically demanding and only thing I managed to do other than my job was simple walking every day. Kinda miss it though because it was basically like going to the gym and getting paid.>Power To The People by PavelThe press and deadlift program?
>>76846052Every had to start somewhere but if I remember correctly the DFW is autoregulated meaning you shouldn't rush through it and do as many reps/sets as possible. You do your set, rest as needed, do another one. So in my book I would use higher weight and take more rest. It's a strength program anyway.
>>76846327>The press and deadlift program?Thats right. Just a couple moderate sets about every second day. Just to keep the muscles strong. And I do plan to go walking on days off, just to stretch the legs and help the recovery.
>>76837165>kegelbellNGMI
>>76846870Solid stuff, nothing fancy but sometimes minimalism is good.
>>76837165thanks to the last thread I took another look at Geoff Neupert's programs17th Nov: two 16kg bells, failed 5th rep of my first double push presses18th: with some front squats, superset of 5, 3, 2, 2 double push-pressestoday: superset of 8, 4, 3, with a clean every timethis feels really good. only annoyance is that I have to take my watch off completely. even reversed the watchband is thick enough that the rack position hurts with it pushed into my arm. Though it's not like I need detailed monitoring of such a brief grind.I can already push-press 23kg with my stronger arm so I'll be there soon.But even standing in the rack position for time is a decent workout.S&S is really not a bad program but I can see how people would get exasperated with slow advancement to snatches and double-bell moves.
Former gym rat here. Got a 35lb bell for really cheap. Tonight did 10x10 of floor press and 10x10 squat per side. I am really looking forward to something in the 24-32kg range. I like how KB makes you get creative but I can see this getting old.
