SwoleShack newbie here, I bought one of these bad boys and want to start putting myself through some proper working out routine for strength and power gains, any advice?
Kettlebell routine
SwoleShack newbie here, I bought one of these bad boys and want to start putting myself through some proper working out routine for strength and power gains, any advice?
Mark Wildman has a shitload of good instructional videos for how to kettlebell on youtube. Or read this:
http://library.deep-blue-sea.net/Exercise/Pavel%20Tsatsouline%20-%20Enter%20The%20Kettlebell!%20Strength%20Secret%20of%20The%20Soviet%20Supermen%20(2006,%20Dragon%20Door%20Publications).pdf
If you can get past the Russia Strong element the actual exercise information is very solid.
Turkish Get-up, works much of your body.
Pavel's Soviet strongman act wears a little thin over the course of the book but the newbie advice is good and he does a good job describing form. If you want a video reference then all his exercises are also demonstrated on Youtube for free.
For the tl;dr
>get 16kg kettlebell if untrained male
>do swings one day
>do getups the next
>focus on this until you can do them at your current weight for 12min
>then move up in weight and do again
>if you're untrained and just starting out this will basically be your only lifting
>Accessory calisthenics aren't terrible tho; pull-ups and dips with correct form are good
>this program is not for getting swole, it's for endurance
Dan Jon also has a lot of good information but I think a lot of his suggested routines (aside from the 10k swing challenge) assume you have two of each relevant kettlebell.
>get 16kg kettlebell if untrained male
I got the 20kg, did I fuck it up?
Swings?
Thanks
no its not the 'swing'
maybe it doesn't have a name
>pick up the KB,
>pass it around your back into your other hand
>put it down
>20kg
Nah you'll be fine
>I got the 20kg, did I fuck it up?
You'll probably be fine. But do pay extra attention to form and try and take things slow until you've got a solid handle on it. I'd recommend you do that even with a 16kg bell, to be clear. KBs can punish you pretty badly for shit form or poor control of the weight, so take extra care to get your form correct whenever you're trying something new.
>>this program is not for getting swole, it's for endurance
Can you get swole with just kb's? I wanna get swole at home and I already have a couple
You'll put on some muscle if the KBs are heavy enough and you're doing enough work with them, but if you want to body-build, buy a barbell.
Run Simple & Sinister
>100 swings
>10 TGUs (5 per side)
>6x/week
>throw in some basic calisthenics when you feel like it.
Once you can do 100 one-handed swings in <5m and 10 TGUs in <10m with your 20kg bell either re-run the program with a 24kg or switch to the Rite of Passage from using your 20kg.
You can get boulder shoulders from clean and presses. Run RoP with the pullup plugin like Pavel suggests and you'll have an insane v-taper by the end of it. But don't just jump into the program until you have the basics down. The volume will murder your connective tissue.
>Place the kettlebell in front of your Left foot
>Pick it up with you Right hand, knees bent
>Pass it around your back into your Left hand
>Place in front of your Right foot
do until failure
3 minutes would be a decent time
it destroys your upper traps more than anything ive tried, and it's great as a posterior chain workout
btw i mean stand fully upright after bending to get it
dont just stand there with your knees bent cause you're gonna have a bad time
Clean&press + front squats 2-3 times a week
Swing/snatch + loaded carries 2-3 times a week
There you go, simple routine that covers most of your body.
Excellent, and if you want to add some calisthenics in, chin-ups on the first day and dips on the second day would fit very well
That's for sure. I personally add some push ups here and there and dead hangs as well (my shoulders seem to be fucked up) but generally push ups, chin ups and pull ups are all you need to the routine.
favorite moves in no particular order
>two hand swing
>turkish getup
>b-stance romanian deadlift
>renegade rows
>goblet squat
>clean
>press
>snatch
>bottom-up swing
I just checked the turkish get up exercise and if I'm being fully honest I don't think I'll be able to do it right without injuring myself at least without breaking some tiles in my living room lol.
I tried double hand swings and I can manage alright.
Just as additional info about my baseline, I weight only 70kg and come from a cardio background as in running and football.
>I just checked the turkish get up exercise and if I'm being fully honest I don't think I'll be able to do it right without injuring myself at least without breaking some tiles in my living room lol.
Pavel suggest learning KB movements outside on the dirt for this exact reason. Barefoot if you can stand it. If you start to lose control of the weight just get out from under it and let go of it. Then figure out what you did wrong and try again.
Enter the Kettlebell has a method for 'half getups' that will help beef up your shoulders for the full thing. You get in the starting position but only do the first part of the exercise where you lever your back off the ground; do this for reps for a while until your control improves and it will help strengthen the muscles used to stabilize the weight. I had to do these starting out with the 16kg and I can now do getups with the 24kg for reps.
>Just as additional info about my baseline, I weight only 70kg and come from a cardio background as in running and football.
I was 77kg when I started and came from a background of sitting on my ass playing WoW and doing lots of walking at my job. You'll be fine as long as you take it slow and pay attention.
Before you start doing Turkish get ups with the kettlebell do them with a closed fist and balance a shoe on your fist. Do them that way for a while so you get the form down. You have to maintain balance with 45 pounds over your head otherwise you’re going to fuck up your shoulder.
Thanks.
Just tried to do some shoulder presses, although I could "easily" do 3 reps they felt not very controlled and my arm was shaking a bit, that said I think if I do it slowly I can do them right so that's another exercise for my list.
I can do 20kg KB rows too without a problem.
My idea is to try all routines and exercises suggested here and focus on the ones I can do properly, that way as my strength and conditioning improves I'll add the ones I struggle with.
Heavy boy:
>Kettle deadlifts to improve your deadlift numbers using a lighter weight.
>Goblet squats, because a kettlebell is vaguely shaped like a goblet.
Light boy: Pretty much everything you could do with a dumbbell, plus some extra. Best suited workouts are...
>Shoulder press
>Kettle swings (one or 2h)
>Kettle rows
>Russian twists
>Goblet squats
These are something I'll be definitely doing.
I got a 45lber for swings it's fun
> bought only a 9 kilo one ...
I'm ngmi right?...
>I'm ngmi right?
No, wagmi bro.
It's a start - can always just buy a heavier one, and it'll always be useful for warmups down the line
This.
You can also try doing bottoms-up work with it. Bottoms up presses and getups will give you godly shoulder stability.
DUCK'S EZ 40ISH LB KETTLEBELL DIY
NEED:
-basketball
-2-3 bags of cement
-length of heavy chain
-length of flexible plastic tubing
1. Cut a slit in your naggerball
2. Run your heavy chain thru ur plastic tube. Thats your failsafe handle.
3. Make sure theres chainlinks at the bottom of ur ball
4. Shape the handle. Blowdrying works well if ur tubing is too stiff. Curve that shit
5. Pour yo instant cement in. Make sure you drop your ball to give it a flat bottom before the cement takes.
6. Wait
7. 20 dollar 40ish pound kettlebell swings
Pic related, its me n my bitch
Outstanding
how to fit a kettlebell into a bodybuilding routine? right now I do pplxppl, have access to a cable machine and some kettlebells (one 30 lb, two 40 lbs, could buy a heavier one if needed).
Would it be better to switch lifting to upper lower four times and kettlebell once a week?
You can do that. Take your 40s and do Dan John's armor building superset with swings on the 5th day. Start at 3 ladders of 3 rungs each (so do one full round of the complex, drop the bell & catch your breath, do two rounds of the complex, drop bells, rest, do three rounds of the complex, drop bells, rest, do one round of the complex, etc...).
I'd also recommend doing turkish getups a few times a week. 5 reps per side is all you need so it can be a warmup or a cooldown, but your shoulders will thank you.
Personally, I'm switching to a minimal routine to let a shoulder injury clear up. Doing PPLPPLx where my push is weighted dips, my pull is weighted pullups, and my legs are goblet squats. Each workout is followed by
. I wouldn't recommend it as a full routine, but as a way to rehab a long period of overtraining it works great and I'll probably keep coming back to it throughout my lifting career.
Learn how to deadlift with it if you dont know how to do that before you do anything
I use this vid for my kettlebell strength training days. it's only 4 exercises but it will kick your ass especially if you are just starting out.
Nice accessible exercises.
What's a good kettlebell weight to start with for a skinny DYEL? Mostly looking for strength, since I already have cardio/endurance covered.
16kg
Why?
Why?
I'm 16kg guy. I'd recommend it because its light enough to safely learn the movements but heavy enough that you'll never not have a use for it. Even when you're pressing and swinging much heavier bells, you can go back to the 16 for high rep snatches or bottoms up work. Its also one of the core "traditional" kb weights (16, 24, 32) where the goal was to fully master one bell before making a massive jump in weight. Its a different approach than incremental loading but it works well with the KB's focus on ballistics and on playing with instability for added resistance.
20 is a fine weight as well, but its a bastard middle between 16 and 24 and feels like it. 24 is flat out better for grinds and 16 is better for high volume work. I have one 20kg and 90% of the time I use it, it's as added weight for pullups.
I'm 20kg guy. I'm a big believer in the Dan John and Mark Wildman models of starting with 24kg for swings, because lower weights make it easier to cheat with your arms and never learn good hinge form. In deference to your strength level 20kg seems a good fit.
Based, thanks.
So I guess the answer is to get two.. 16 + 24 or 16 + 20. Is there any purpose for getting a 12kg also?
12 will be too low for you.
If I were you I'd go 2x16k (or 2x20k). Getting pairs is imho way better and you will want to learn double kb work sooner or later anyway.
20kg
16kg you can't probably 1h OHP a barbell yet.
Day 1 & 4
Russian Swings
Day 2 & 5
Clean To Press
Day 3 & 6
Turkish Get Ups
Day 7: REST.
At least 5 minutes of each exercise and if unilateral both sides require same amount of training as a beginner.
Been doing some kettlebell complexes. They can be pretty intense. my favorite has been 1 arm swing, then clean, then squat, then thrust into a press on the way up. look up ericdoeskettlebell if you have instagram. he has some good routine imo.
kettlebells are a marketing meme that went on for too long
Wrong it’s a full body workout in your house idgaf if joe rogan sells them
full barbell set up is $1500+ and takes a whole dedicated room, but a $30 kettlebell is the marketing meme. sure buddy
For me, it’s chandler marchman
romanian deadlift, work on keeping spine neutral
https://docer.tips/geoff-neupert-more-kettlebell-muscle.html
20 programs for you bro. Enjoy your kettlebell journey.