My program actually is only kettlebell dfw remix and body weight (pull up, push up, dips)

I would like your advice , i notice a little difference between my shoulder, i dont have particular pain but i was curious. I will use ring for my pull up because maybe my pull up station aren't straight but i dont think that come from this. ​

Thank for your time

Combining kettlebell swings and push-ups into a superset provides a balanced, high-efficiency workout that targets nearly every major muscle group while blending strength and cardiovascular conditioning.

I want to hit them, and hit them hard, the way you can with a bench and dumbbells.

I have watched a lot of videos aimed at beginners but none of them mention pecs.

EDIT

A number of responders have recommended doing dips. I mu younger days half a century ago, I dod dips with 40 to 50 lbs hanging around me waist.

Question: If you have dipping bars can you point me to a model? Amzn has lots. I'm currently 255 lbs so need something strong.

When your big boy bells are in storage you gotta stack 🤷‍♀️

​

King Sized Killer 1.0 phase 1 day 3, 5 rounds each arm (100 reps total in 20 min)

Clean & Press 20kg×2 10×10 (100reps in 20 min)

Long time lurker first time posting. This sub has helped me with getting into and comfortable with kettlebells. I decided to record myself to see my form. There’s stuff to work on but I feel great after this one.

5 Kickstand Snatches
5 C&P
5 Front Rack Squats
Switch hands and repeat.

This was set 4 of 5.

Warmed up with some swings and windmills and finished with heavy swings, regular and kickstand on each side. Total time was about 35 minutes

Thanks to this community and have a great Saturday everyone

Edit: changed flair to form check

I saw people training with 72kg kettlebells and they were huge, but this one is on another level. It just seems impractical but since someone selling it means someone's buying

For those that don't train much overhead stability, this is a good one to do.

Today actually felt good lol!

Tried wider stance and it feels a lot better for my dip and rack!

Also,ditched the crocs. 😂

My left shoulder goes a little unstable in the last reps,so I might have to do some additional work for it.

Full routine was:

8 sets of 10 reps long cycle.

3 sets of 7

weighted chin ups 32 kg.

3 sets of 10-15 z presses 2x16.

4 sets of 5 cossack squats with 2x16.

Hello guys! Today tried double kb snatch for the first time. Didn’t risk with 24s, but 16s felt light, so I didn’t get this exercise. Would prefer normal snatch next time. Good Saturday everyone!

Purpose: elicit bigger challenge on the leg muscles.

How: use mostly one leg vs two. Reduce the “pendulum” which takes away length of time in the eccentric requiring a faster braking for bigger direct stimulus.

10/10 in kickstand, 5/5 bilateral.

Pleased with the speed of the 40kg bell here. Especially since I’d already done 240 snatches with a 24k on a ten minute set warmup.

Last set of the 30 mins . Was able to get a side view. Just wanted in advice in technique.

Deceptively easy workout until the 6*2' snatch sets with 1 min recovery. 🤢 Pushed the 24kg bell 21-22rpm.

🔵 Glove snatch 14kg 12'(3') @ 18rpm / free switches

🟣🟣 Push press 2x20kg 3*10 reps

🟣🟣 Long cycle 2x22kg 3*1'(2') @ 6rpm

🟢 Snatch 24kg 6*2'(1') @ 21-22rpm / 255 reps

17.10.26: Daily Grind (2x20kg)

Total Training Time: 54:36

Heart Rate: 131bpm average/ 146bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Front Squats

X5-100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Fatgripz Incline Barbell Bench Press

15, 15, 15, 15, 25

85 total reps (40kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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

Block B: Finisher

Just bought lifting straps for first time, testing how to use them, can't wait for more gains 💪

(+40kg Barbell/ +140kg Trap Bar/ +2x14kg Dumbells)

A: Strength

3 Deadlift (140kg Trap Bar)

B: Hypertrophy

Deadlift, 25 Shrugs

26 total reps (140kg Trap Bar)

C: Chest

15 Incline DB Chest Flys (2x14kg Dumbells)

10 total reps (40kg Barbell)

D: Biceps

10 Incline DB Curls (2x14kg Dumbells)

E: Hypertrophy 2

35 Bent Over Rows (40kg Barbell)

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Daily Bread:

John 6:30-40 KJV

“They said therefore unto him, What sign shewest thou then, that we may see, and believe thee? what dost thou work? Our fathers did eat manna in the desert; as it is written, He gave them bread from heaven to eat. Then Jesus said unto them, Verily, verily, I say unto you, Moses gave you not that bread from heaven; but my Father giveth you the true bread from heaven. For the bread of God is he which cometh down from heaven, and giveth life unto the world. Then said they unto him, Lord, evermore give us this bread. And Jesus said unto them, I am the bread of life: he that cometh to me shall never hunger; and he that believeth on me shall never thirst. But I said unto you, That ye also have seen me, and believe not. All that the Father giveth me shall come to me; and him that cometh to me I will in no wise cast out. For I came down from heaven, not to do mine own will, but the will of him that sent me. And this is the Father's will which hath sent me, that of all which he hath given me I should lose nothing, but should raise it up again at the last day. And this is the will of him that sent me, that every one which seeth the Son, and believeth on him, may have everlasting life: and I will raise him up at the last day.”

Hi everyone

I've been lurking here for a while and there's a lot of experience on this sub, so I'd love some input. Most of my guidance over the past few years has come from Dan John's podcasts and books, and I've applied lots of bits to my training blocks with great results. I also pick up good tips here, so I thought I'd ask directly.

I'm working towards completing the ABF goals with double 32s. I've done them with double 16s, 20s, 24s and recently 28s (which nearly killed me). I'm 70-72kg and not lean and strong-looking like a lot of people here. I look a bit skinny fat and it's not obvious I train. I wonder if I need to gain weight to master the 32s (but I don't want to get fat).

I train 3 days a week, about 50 mins a session, and have focused on the double press for a long time since it's my weak spot. Yesterday was 8 rounds of 2-3 double military press with 32s (40 reps), which took (a long!) 50 minutes.

My current plan:

1) Build to 10 rounds of 2-3, then work on density until I can do it in 30 mins or less

2) Move to 2-3-5 and build to 5 rounds, then work on density again (I can do a round or two now, but the 5s are inconsistent)

3) Add one ABC (or RBC) session a week to build the squats (I did 10 rounds EOM with 32s this morning, and squats were the limiter for the first time, though I haven't trained them in months so this was expected)

4) Once I can do 5 x 2-3-5 in about 30 mins, start ABF as written with 32s

I'm basically bridging the gap between hitting the goals with 28s and not being ready to run the program with 32s.

My questions (and thanks if you've read this far!) 🙂

1) Does this plan look sensible, or would you change something?

2) Any tips for getting past slowing press progress at this weight?

3) Do I need to gain bodyweight to master the 32s (for me this means acheiving the ABF goals), or is it doable at my size?

I don't think I've hit a wall yet, but progress has definitely slowed. Thanks in advance!

Today I did this workout/complex for the third time. With 2 kettlebells, do a clean into a front squat. Then a swing, clean, 2 front squats. Then 3 swings (counting the clean) and 3 front squats. Continue adding a rep each time until you're doing 10 of each, then work back down to 1!

This pyramid is a great way to structure 100 reps.

I've been doing it with 24kg bells at 200 lbs bodyweight. There's no time limit. Just grind through!

First time trying the double press with the 32kgs, surprised they moved so well after a long workout haha

Started training these anchored kickstand cleans about a month ago. Using 36kg and increased the anchor to 44kg today.

Has led to big progress in all my ballistics, have passed a snatch test with 32kgs last week and legs had heaps to give just skin and grip strength holding me back. Also strict swing cleaned a 56kg for
The first time today.

If anyone thinks you can’t get stronger with only kettlebells tell em there dreaming.

Bent pressing big and small

I've got 16kg and 20kg from Wolversons in the classic bell shape (20kg I think is a comp as it's hollow). For my alternative hand swings things are getting easier - 300 done in 10 X 85second blocks is my normal set to get going before anything else.

So I think I want to get something heavier, initially for swings (double handed to start and definitely not 300 of them) but have a couple of points for more experienced folk, this bell from decathlon is affordable for a 28kg:

* but isn't a normal classic shape, what's it likely to feel when/if I get to cleaning it?

* Is jumping from 20 to 28 too much? I don't have lots of space to have one of every weight step so going bigger seems pretty good.

Split stance halo matrix fun and presses warming things up

And a single bell time under tension complex

Usually do reps x3-5 lighter / x3 med / heavy x1

Dead stop swing - dead stop clean + squat - squat press and overhead lunges

Full body 🧑‍🩰 & Winnie waking up in the beginning 🤣💕

Swings & Get-Ups for Marathon Recovery
After 56,000 steps in one day, my goal is simple. Get my hips moving through different planes of motion and slowly work my way back into strength training.
Keeping the bells light, the movement intentional, and the intensity low.
First marathon in the books! No major issues, just some quad soreness and a whole lot of lessons learned.
Super thankful for the experience and excited to get back to kettlebells this offseason.
Back to the basics. 💪

Time for a little deload.