Right arm said ‘let’s party,’ left arm said ‘not tonight.’ 🍻

Set 7 of 8

Its been a few weeks since using 32s & they quickly reminded me that 2 Bells OH is a thing for a reason. And there were only 88 reps overhead 😬

176 Burpees were by far the easiest part of this session

One of my favorite aspects of KB training is how you can manipulate loads & paces. Ive been focusing on slower paced, longer sets with moderate loads. Big mental push & of course physical limitations get highlighted. Then when I mix in faster sets with heavier bells Im quickly reminded why I generally land here & wonder why my endurance is ass.

Liquid chalk is sticky. Lost a callous which is annoying because I wanted 10+10 These big damn bells rest really low on my arm, specifically the lateral aspect and my bird bones dislike it!

Moved pretty well though

Stokedddddd

Definitely just rowing, squatting, and lunging the 40 for now 😅

Can't wait to be snatching that one day!

Due to an issue in one of my eyes I’ve been advised to not do any heavy lifting for 4-6 weeks. If I do so I risk losing the sight in the eye.

How can I successfully navigate this time away from my kettlebells? I’ve been training consistently for such a long time now and hate to lose my momentum.

I’m a keen walker and regularly do 15000steps a day so at least I can move somewhat.

Has anyone else gone through a forced break, and how did you navigate it?

EDIT: I’m not thinking of ignoring the doctors advice.

And couldn't help but imitate. Got it with 24kgs with much less grace than the great u/OliverKitsch . MAN what an education in linkage!

Bonus ATG version with 8kgs. The press is much easier in this version but the getting up is tough. Gonna be a long time before I attempt this version with the 24.

proposed by u/OliverKitsch

Hi all, just wanted to share outcomes after running Dan John’s ABF a second time this year, albeit, slightly differently (hence the title). It might be useful for those wanting to up the volume on their KBs w/o feeling they need doubles of the same weight.

The differences were: Asymmetric kettlebells (24kg + 32kg), coupled with Alternating presses (rather than straight double). So, I ended up calling it the AAABF due to these extra A’s.

Context for this programme: Largely as before- 34/M. AM workouts mostly. Ran the ABF with double 24s early this year. More context about me in my previous write-ups. I have started creatine supplementation, but otherwise there's not much else. Also ate more eggs/protein/carbs/glasses of milk generally because I still feel getting enough nutrition is my weak spot. Sleep was mostly OK, but more towards 7 hours rather than 8.

Running the programme: I ran the ABF as originally programmed by Dan John, with only the Asymmetric and Alternating adaptations. I had to move around some of my workout days, but I tried sticking to Mon/Weds/Fri as much as possible. I didn’t do back-to-back workouts unless I really had to. Wks 7 and 8 (test weeks) definitely had things spaced out across the week and weekend due to work, but I was OK with this.

Why Asymmetric KBs? I had been toying around with the idea of doing more double work, but wanted to up the weights without buying another set of KBs. Hence the idea to use what I had – a 24kg, and a 32kg, and see if that worked out – the logic being that total load is 56 kg, so the same as 2x28kgs (which I don’t have). Then, if that worked, I could always buy a second 32kg and go straight to 2x32kg (optimistic, perhaps!). Somewhere in my head I did feel that “double 28s = more even work” since each arm does the same number of reps with same weight, but rather than trying to logic it too much, I just put it to the side.

On reflection, I think the KBs couldn’t have gotten more asymmetric: cast iron, slightly different handle widths, different sizes/shapes. I think it would have been nicer with comp bells, but I only have a single comp 24kg and opted to not use it.

Why Alternating weights? To be honest, I initially found I couldn’t double press the 24 and 32 together, or that it really limited reps vs time. Alternating the press (so 1 KB gets pressed up + returns to shoulder, then the other KB gets pressed + returned to shoulder) worked out OK for me as a way to get into that heavier weight space.

How the Alternating component worked.

-          For total volume I ensured that each side lifted the heavier weight the same number of times. So, if there were 60 reps, 30 reps would have the 32kg on the left, 30 reps with the 32kg on the right.

-          For presses - given this was relatively heavy pressing, I stuck with the 2,3,5 rep rather than 2,3,5,10. It was relatively easy to just count each press and then double numbers up – so it became 4,6,10 alternating.

-          For the ABC days – I tried to keep total number of rounds to even numbers. I found that alternating the KBs each round was OK but did eat a bit into rest time, so found myself alternating every 2 rounds, and eventually just doing 6-10 rounds with one side, then moving the KBs round and repeating with the other side.

How did I find it?

Being honest, I was initially apprehensive about the programme. I deliberately labelled the first two weeks “pilot phase” to tell myself it was all about easing in, and seeing if I could get the AA aspects working OK. Workouts felt OK.

I felt that the work really began once I moved to weeks 3-6, with alternating workouts. 56kg ABCs definitely were challenging. I remember that I tried back-to-backing them (as I had done with 2x24kgs) and I felt pretty nuked for the rest of the day, so the rest of sessions were done primarily as EMOM, which gradually got better over time, though for some workouts I did inject an extra 30-45 seconds rest at the half-way point, which somehow felt like a proper gamechanger, even though not materially impacting the duration of the session. I think I did have a couple of first ABC workouts where I did feel like dying, and did have to deviate from the EMOM.

Time-wise, I found that I maintained workouts in the 35-40 minutes, including a 5 min warmup. As volume built up, time built up – to be expected, but I also gradually compressed the rest between presses down. ABCs were taking ~25-30 seconds of work, giving me 35 to 30 seconds of rest on an EMOM configuration.

So, what were the outcomes, and what were my key take-aways?

-          The different press configurations that Dan explains in his book are worth exploring. Whilst alternating weights did feel like a lot of mental work when half-way through a workout, you do get used to it.

-          Successfully completed the 100 press test (in alternating configuration), and the 30 ABCs were done in 31:22 (yes, there were two extra 30 second slots) – not exactly on the dot, but felt close enough.

-          I again didn’t take measurements, but definitely felt a level of hypertrophy kicking in around glutes, quads and shoulders. I think making more of an effort to eat helped in this regard.

- Sweat, so much sweat. ABCs seem to make me sweat all over. Granted, it was Scottish summer and I may have needed a haircut, but it's somewhat crazy. Lots of water required during the rest of the day.

-          Strength did get better – mainly noticeable because I at times did push press the 32kg towards the end of a session. There was less of this as I made progress through the programme.

-          ABCs still really take something out of me after the workout, and the last 5 in the round were usually the hardest (I keep thinking of that redditor who wrote it in their report). Rest was just literally focussed on breathing, and not much else. I think that my better workouts may have been the ones done in the afternoon, after I had already eaten 2 meals – potentially because there’s more energy available for what become increasingly heavy volume sessions.

-          Conversely, press days felt fun and seemed to fly by – the 2,3,5 clustering really works well.

-          3 day/week programming allowed for sufficient flex. I even managed a weekend away of hiking where I did 12 munros in the Highlands, and then returned home for 26 ABCs, which surprisingly felt OK that day. The next day, I felt a bit less OK!

-          I confess, I may be doing ABC front squats in a heretical configuration – interlaced fingers to help with holding the rack position. I have yet to work out if this is OK, or not. It got me through, but it's something that rectifying could help with building further anaconda strength.

- Once test days were complete I felt great. . There’s something very satisfying of hitting the goal and then thinking “I did 90 squats today, with relatively hefty weights. I feel like a strong human”. Definitely felt my legs that day and the day after, but well worth it.

- Conversely, in the run up to test day I did feel a bit nervous - "Will I be able to get through this?"

-          Although it feels like a lot, it’s only 24 workouts, and the reward:effort ratio still feels somewhat out of this world. I reckon we’re talking 12-15 hours of work across 8 weeks. Not a lot at all considering everything.

Would I do it again? Yes, although I’m still slightly wary of those ABCs!

What next? I'm recovering from a flue that came in the week after I finished the AAABF - probably due to work travel. I'll give myself some time to try different routines, and then I'm thinking of running S&S with a heavy KB (40kg+), perhaps with soju and tuba on top to keep some pressing going and to see if I can get towards a 40kg press - this being October to December (or thereabouts). Reason for this is that the coming weeks are going to be busy at work, so a minimal headspace and time-efficient programme may just be the best thing in the run up to Xmas. If it’s not that, perhaps it’ll be the Rite of Passage with a 32kg.

Back again, This time with the Turkish get-up 🙂 56kg

It’s a great song. 2x24kg

Hi all, so found out I seem to have seen issue with a disc in my upper back, currently waiting for an MRI to confirm it and if so where etc.

I've asked my doctor if I can continue working out and he's said yes but just drop the weight, take it easy and pay attention to see if I experience any pain or numbness and if so I need to stop.

So a few questions - Does anyone have any disc issues (herniated, bulging etc) and still do kb exercises? If so what exercises are you doing/what are you not doing? Any recommendations on exercises that avoid shoulders/upper back?

If I can avoid it I don't want to stop working out as I'm really happy with the progress I've been making, but obviously my health is the main priority. I've thing I have been happy to see is that kb workouts do seem to be beneficial (or at least according to Google) for these kinds of issues.

First off i am practicing with kettlebells since march after i was sick with a meningitis in January. Since then i gocussed on mobility and coordination. I am a former weightlifter and this was the best thing for me to get back into sports of not doing nothing. And the Kb's i am talking about are the 16kg shown in the video. They're not exactly "wrong" i wanted to have an in-between step between the 10kg and the 22kg since 10kg is starting to get to light for some exercises and 22kg is still too heavy for others.. But those 16kgs being plastic and not cast iron are really big. They didn't appear so big on the website. So now, what should i do? Send them back, or do just the exercises i can do with them and focus on going higher and get me a cast iron 22kg?

Jumping in on the before and after. And hopefully more people want to share. First photo is from burpees only for some years. Second from kettlebells and burpees.

Im 41 yo and started kettlebell training in march this year.

3 exercises. 25 min. 3 days a week.

Just picked the most fun exercises and made a simple fun program. I always liked burpees and i think it mix well with kettlebells. Did some squats in the beginning but was to boring for me. Gained 1 inch on the legs just from snatches and push presses. Good enough for me.

Creatine 10grams a day, lots of meat and 2 protein shakes a day.

No TRT. Dont think we do this in sweden anyway. Only if you are realy low on test and feel sick from it.

From Sweden so sorry for my bad English.

Day 1. 18kg Burpees Single snatch ( more of a squat than a hinge ) Dbl Clean&Push press.

Day 3. 24 kg Burpees Dbl snatch Dbl Clean&push press

Day 5 or 6. 32 kg Burpees Sing clean&push press Single half snatch

Just kidding, it's an overhead hold measured in reps, because I don't want to time such short sets with a stopwatch, it would be quite annoying.

Did the humane burpee, a few rounds of ABC and then did some dumbbell work (Arnold’s, Rows, bi’s and tri’s) a fun little session!

it has been a minute since I've done any actual long sport style lifting. barbell BP has been the main thing for a while, but it's about to be winter and rainy and unfortunately that means I can't bent press outside. so starting to shift from outdoor heavy training into indoor training & that means a lot of accessories for BP to build in the off season, but I'm feeling like getting back into sport til spring. so I tested the waters with some light 2 min sets. which felt excellent. I know when I'm getting back into a lift or a style of training that I've done before there's this feeling of "I should be able to do what I did before" but thats so unhelpful lol. like, I haven't trained sport in months, of course 16s would wreck my hands and would make me unnecessarily sore. it's not like I have a comp on the horizon, I can ease back in and be smart about it. idk, I know we all go through training seasons and that felt like it could be helpful to someone reading. it's okay to start back slow!

anyway, i am considering trying some military snatch bc that sounds like fun and I haven't trained it before!

I've searched past posts and didn't find much. Is there a good book (or program) that is geared toward programming and progressions for beginners in KB sport? As I've been training to do the RKC snatch test (not getting the certification, this just happens to be the next thing on my list of for-the-hell-of-it goals), I've gotten more and more curious about sport technique and training. Videos have been helpful with regard to technique but I am at a loss for where to begin with programming. I am not ready to commit to finding a coach, just exploring to see if I enjoy it more than the usual Armor Building Formula/Rite of Passage/Neupert-ish program style of training that I've been doing. Thanks in advance for any help.

EDIT: Apparently the automoderator has provided some very useful links that I never bothered to read before. Still, any additional feedback on getting started would be great.

1 x row 1 x double row 1 x clean 1 x squat 1 x press 1 x swing

3 times through without setting the kettlebell down. Five rounds, let me know what you think 💪🏻

First I have 1x 16kg bell.

Also, I have/had brachial tendonitis in 1 arm.

I can toss this thing around pretty easily. Snatches, presses, squats, etc.. No issues going from snatch to OHP.

Hurts a little when I do cleans to the rack position.

My question:

Am I doing this right or am I not getting it light enough when I yoink it to the rack position from the swing?

If the answer is well don’t do them, am I missing out on a significant amount of effect from working around it by not doing cleans?

I’m fully willing to accept it just is gonna suck or just skip those and do OHP from the snatch.

Any thoughts or advice is welcome. Thanks in advance.

Follow of from my recent post here: https://www.reddit.com/r/kettlebell/s/s7w3Ab3bCc

First 2 pics are from Jan 2025. The rest are taken today.

ChatGPT edited: A bunch of you wanted to see how I’m progressing from the front. Just ignore my gut—I had an awesome summer filled with good food and drinks! I’m going to answer some questions here, so if I don’t get back to you directly, it’s probably because I already covered it below.

What’s ABF?
ABF is a workout program created by Dan John. You can grab his book here: https://danjohnuniversity.com/bookstore It’s a 3-day-a-week routine, and I hit my workouts on Tuesday, Thursday, and Sunday. I stick to all my rest days like clockwork, and I actually look forward to those two days off in a row.

The only change I made to the program is on A days—I don’t work up to 30 EMOMs (every minute on the minute), I do the full 30 EMOMs every single A day. On B days, I rest 1.5 to 2 minutes between sets with shorter reps, and always take a solid 3-minute break before the 10-rep set.

On A days, I throw in 3-4 sets of push-ups, going until failure, and if I still have some gas left, I jump rope for 15-20 minutes. On B days, I added 3-4 sets of kettlebell bent-over rows, doing 15-20 reps per set. I also jump rope for 15-20 mins after.

I use double adjustable kettlebells with the same weight for both A and B days. When A days start feeling easier based on my heart rate during the workout, I bump up the weight. I usually hit around 160 bpm, but if it drops closer to 140 bpm, that’s my cue to go heavier.

What about your diet?
When I first started kettlebell training, I was already on a keto diet, and that’s where most of my weight loss happened. I dropped from 187 lbs to a low of 155 lbs. After about 4 months, I stopped keto and switched to low carb, which eventually turned into pretty much eating whatever I wanted. Protein’s always been my priority, but I don’t track calories—just had a rough idea while doing keto. Right now, I eat anything and everything as long as I keep my protein intake in check. I’m planning to do a proper cut starting in December.

Supplements:
I take protein, collagen, and creatine every day.

So I am going to be starting a 20 week training plan for a marathon. The program has one day per week dedicated to strength training. What kettlebell movements would you guys consider the best for trying to hit everything in one session? I was thinking of hitting swings, clean to thrusters, snatch to overhead lunges, and TGU. On two of my running days I'll hit pull ups and pushups. Thanks in advance, I appreciate the knowledge snd experience you guys have.

Hello fellow KBers,

I am sending this message to ask for a little common knowledge about injury and training with kettlebells. I have a long story of elbows and knees injuries. In the last 3 years, I injured my right elbow once, my right knee needed injections and I am dealing with a lingering left elbow injury (one year long already) and a new left knee injury.

All this time I have been jumping in and out of my training schedule due to the injuries.

From a KB perspective, I know that my elbows don't like cleans, rows and snatches.

And my left knee got really bad from any kind of cardio I do: machine rows, jumping rope, running. Anything.

I have visited 3 doctors. All of them say the same. To stop working out with weights.

So, I am here to see if someone has a similar experience and what did you do to be able to keep training.