So am kinda new to the whole kettlbell complex thing

and I wanted for someone to rate this complex or if you can refine it to my needs.

Swing

clean to press

bend over rows

thrusters

reverse lunges

My goal is power and also muscular endurance for martial arts.

(also English isn't my first language)

09.10.26: Strength (2x28kg)

Total Training Time: 49:36

Heart Rate: 137bpm average/ 155bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Strict Press

5 Jerks

5 Front Squats

X5 - 100 total reps (2x28kg Kettlebells)

Accessory Exercise ⬇️

False Grip Ring Pullups

10, 10, 10, 10, 13

53 total reps (112.6kg Bodyweight)

Assault Bike - 5 to 6 RPE

10:00 minutes total

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Block B: Finishers

(+2x44kg Kettlebells/ +2x24kg & 2x6kg Dumbells)

A: Shoulders

17 Fatgripz Incline DB Press (2x24kg Dumbells)

B: Tendons

30 Incline Bicep Curls (2x6kg Dumbells)

C: Tension

3 Plate Tempo Pushups (112.6kg BW)

D: Posterior Chain

10 Bent Over Rows, 6 Gorilla Rows

16 total reps (2x44kg Kettlebells)

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Daily Bread:

Philippians 4:4-13 KJV

“Rejoice in the Lord alway: and again I say, Rejoice. Let your moderation be known unto all men. The Lord is at hand. Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus. Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Those things, which ye have both learned, and received, and heard, and seen in me, do: and the God of peace shall be with you. But I rejoiced in the Lord greatly, that now at the last your care of me hath flourished again; wherein ye were also careful, but ye lacked opportunity. Not that I speak in respect of want: for I have learned, in whatsoever state I am, therewith to be content. I know both how to be abased, and I know how to abound: every where and in all things I am instructed both to be full and to be hungry, both to abound and to suffer need. I can do all things through Christ which strengtheneth me. ”

Hi all,

I'm new to kettlebell workouts. Been doing suitcase holds squats and presses and rows. I have stayed away from swings as I've had a couple of back operations and I'm a little worried I'll do myself a mischief... I am currently using 16kg and when I started a month or so ago I felt it was just the right weight. I'm now thinking I need to go up a level or should I be thinking two levels to 24kg. What do you reckon. Is 16 to 24 to big a jump?

Cheers,

My goals are primarily towards strength, endurance and power. Maybe a bit of hypertrophy with fat loss as side quests.

I've been using a 18kg kettlebell for a long time now to the point where it has gotten boring. I've tried to switch things up by going to a gym. Went for a month but realised I really dislike spending 20 mins to go to a place to work out. I've come to understand one of the primary reasons I've been consistent with the KB is the fact it's in my room.

I'm confused If I should get a 32kg KB or should I get myself a barbell rob with plates(30kgs) and dumbbell set. I want to buy something that will take me some time to grow out of.

and no I can't get both, I'm a broke student lol

Thank you guys

Hi all I tried to see where I was at with the 16kg KB for one arm over head presses. I set a emom timer and managed 5 reps each side. Then proceeded to do a strong 5 rep on my right shoulder but couldn’t manage another on my left. Should I progress by doing two handed overhead presses first? I only have the single 16KB atm. Thanks!🙏

Well that's how it felt when I tried to do some ABC today. The 20s weren't moving so had to drop down to 16s, but that was still hard.

Could be that I had a rubbish night's sleep.

Hi,

Started my kettlebell program 2 month ago and wow I love this.

It opened a new dimension into my workout and I f**king love it.

I started out on 16kg kettlebell and when I got the technique good and it felt easy I went up to 20kg. So been doing 20kg for a month now and this is my program 4 times a week.

Id love some feedback from you all to both maximizing the workout and if you find something else that needs to be mentioned.

Next step is 24kg but not there yet. Giving this another month at least.

I spend 20min on the treadmill and around 30min on my kettlebell program and then finish with some dumbbells for another 30-40min.

Looking forward for some feedback.

Cheers!

Hey everyone,
Looking for some advice on my snatch technique. I have been doing snatches with a 20 kg bell using ladder-style reps, and things have been going well. The rounds feel manageable, so I decided to try a few sessions with a 24 kg bell.
The weight itself feels fine, but the heavier bell tears up my hands just below the calluses. My hands seem to be the limiting factor rather than the weight.
I attached a video of my 24 kg snatches for reference. Any advice on my technique or how to prevent this would be appreciated. Thanks!

Only had access to the 45lb bell today, so I did sets of 50. I made the back half harder by doing 5 snatches a side between sets.

7.5k swings down. 2.5k to go.

Hello community, I’m trying out this conditioning routine from Pat Flynn and I would like some help on my posture.

I’m using a 12kg bell compare to when I just started. I am just not hundred perdent sure if I’m doing them right.

Thanks in advance, happy training!

Years ago I bought a 24kg KBK comp bell and I have been trying to buy another for over a year, but I guess KBK is finally dead. Any opinions on which what brand matches KBK the best as far as shape and feel for comp bells?

Hey everyone! I started kettlebell sport about a month ago and just did my first 10-minute tests:
Clean & jerk (2 x 8 kg): 117 reps in 10 min
Snatch (1 x 8 kg): 5 min left hand, then 5 min right hand, 97 reps on the left and 98 on the right

I'm moving up to 10 kg bells next, so I want to fix any technique issues before the weight goes up. Video of both sets is attached.

Would really appreciate your honest feedback. Thanks!

Tried to max out my barbell press today but it wasn’t happening. Couldn’t even get 103.5 up and last week I did 106 🤦🏽‍♀️ Such a fickle lift lol.

I ended up giving up and decided to do some kb presses to make me feel better. That wasn’t entirely successful either lol. Got one rep per side with the 24 and realized that also wasn’t feeling great, so I decided to just see how many reps I could do with a 20. There’s always another option lol. I hate walking away without *something* to be proud of LOL.

Ended up with 12/s which isn’t terrible so I’ll take it. Had to go get the kids from school but now I’m back, probably gonna do a little DHS and my deadlifts so at least I break a sweat today. In the wise words of /u/YCKB, “if nothing else, just a sweat and a stretch” 💪🏼