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Thread: The Kettlebell thread

  1. #1
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    The Kettlebell thread

    Thought it best to start a dedicated thread for kettlebell chat.

    Feel free to share any info , tips, links, worksouts, ask questions etc.



    Edit: Trying to compile useful info and link to this page.

    What size kettlebells to buy and where to buy them see post 3 and 44

    Beginners Kettlebell Exercises https://kettlebellsworkouts.com/begi...with-workouts/

    Gregg Brookes website with lots of good info - https://kettlebellsworkouts.com/kettlebell-exercises/

    Body weight exercises from Gregg Brooke’s (Thanks @Chicken Pox!)

    https://kettlebellsworkouts.com/body...for-beginners/

    Karen Smith fast track to kettlebell swings. https://m.youtube.com/watch?feature=...&v=KDBosfFUuDs


    Two hand swing tutorials:
    https://www.instagram.com/p/B2jOVcEn...=12ug5cyxffdee


    https://www.instagram.com/p/B1Y5khkH...d=xjnwh1nbkuuu


    https://www.instagram.com/p/B1BTdten...d=t8dhk5o152vu


    https://www.instagram.com/p/BqfDJ5oA...=1hpc409s7y566


    Kettlebell programs:

    Simple and Sinister (Pavel Tsatsouline ) - https://www.amazon.co.uk/Kettlebell-...el+Tsatsouline

    Rite of passage/Enter the Kettlebell (Pavel Tsatsouline ) - https://www.amazon.co.uk/Enter-Kettl...el+Tsatsouline

    10,000 Swing Kettlebell workout (Dan John) – https://www.t-nation.com/workouts/10...lebell-workout

    10,000 Swing Kettlebell Workout: Revisited 3 Variations on the Best Home Training Program (Dan John) - https://www.t-nation.com/workouts/th...kout-revisited

    Strongfirst lockdown program (Fabio Zonin) – https://www.strongfirst.com/simple-s...fficult-times/

    Simple Strength for Difficult Times Part Two: Get Even Stronger in Quarantine (Fabio Zonin) https://www.strongfirst.com/simple-s...in-quarantine/ Hint - at the bottom of the article scroll down through the comments and find the google drive page (free to share) makes it much easier.

    The Garage Workout (Tom Furman) - https://medium.com/@physicalstrategi...t-415d1ac61953

    Useful long List of programs on Reddit – https://www.reddit.com/r/kettlebell/wiki/programs
    Last edited by Essexman; 15th September 2021 at 11:02.

  2. #2
    Master yumma's Avatar
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    For me I love the following:- Bulgarian split squats, walking lunges, reverse lunges, goblet squats, dead lifts, good-mornings & arm over arm pulls with a KB on a battle rope. But they are so versatile you just cannot go wrong.

    Looking forward to getting some fresh ideas off this thread.

  3. #3
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    Useful Link from the other thread - Complete Guide to Buying Kettlebells and 7 Kettlebell Types to Avoid

    https://kettlebellsworkouts.com/kettlebell-store/

    I purchased my cast iron kettlebell from Argos https://www.argos.co.uk/search/kettl...rt:price:desc/

    I also found some in decathlon https://www.decathlon.co.uk/C-1069436-kettlebells
    But wasnít keen on their handle shape. Useful to be able to go in a try different weights out in the shop.

  4. #4
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    Perfect for a quick blast for those short on time etc

    https://youtu.be/5EVq0RoCv8A

  5. #5
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    Ingnore the dramatic music, I like the way this is presented, preview of next exercise, large countdown.

    https://youtu.be/iInPwsUoBTk

  6. #6
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    This evening I'm planning to learn and practice the Turkish get up - https://kettlebellsworkouts.com/7-st...urkish-get-up/

    any tips advice welcome.

  7. #7
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    So the Turkish get up (TGU) is harder than it looks!
    I followed the above tutorial. Run through the TGU both sides with no weight 10 times, taking care to get the form correct. Followed by repeating holding a very light weight (small bottle of water) 10 times each side.
    Then moved on to a 12Kg KB, completed 6 per side and run out of time, I was aiming for 10 per side, but still found I have a few aches this morning.
    Not a exercise to be taken lightly, very easy to mess up with poor form and hurt yourself.

  8. #8
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    Quote Originally Posted by Essexman View Post
    Ingnore the dramatic music, I like the way this is presented, preview of next exercise, large countdown.

    https://youtu.be/iInPwsUoBTk
    Noooooo.........! Lost me on the first exercise.

    Upright rows are bad; even with a KB!


  9. #9
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    Quote Originally Posted by JimTheBob View Post
    Noooooo.........! Lost me on the first exercise.

    Upright rows are bad; even with a KB!
    Fair enough, you could swap the upright row to a high pull, or alternate left and right high pulls?

  10. #10
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    I used to quite like upright rows back in the day with a bar and some weights. That and the shoulder press.

  11. #11
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    Quote Originally Posted by bambam View Post
    I used to quite like upright rows back in the day with a bar and some weights. That and the shoulder press.
    Me too, those two moves worked well as a superset.



    Found a benchmark test by Greg Brookes:

    Two Handed Swing ◊ 20 reps
    Push Ups ◊ 10 reps (10 - 1)
    Repeat 10 times

    ďA classic kettlebell challenge that will increase both your strength and cardio all in under 15 minutes. Perform the exercises one after the other for 10 rounds reducing only the Push Ups by 1 rep each round. Your goal is under 10 minutes ď.

    So thatís 200 KB swings and 55 push ups.

    I managed it in 13mins 26 sec using a 16kg KB

    My plan is to revisit this benchmark every month and hopefully it will get slightly quicker.

  12. #12
    Just tried this and a fair bit harder than it looks. Like most interval stuff starts pretty easily and then kicks in about half way through!

    Good to do for benchmark every now and again.


    Quote Originally Posted by Essexman View Post
    Me too, those
    two moves worked well as a superset.



    Found a benchmark test by Greg Brookes:

    Two Handed Swing ◊ 20 reps
    Push Ups ◊ 10 reps (10 - 1)
    Repeat 10 times

    ďA classic kettlebell challenge that will increase both your strength and cardio all in under 15 minutes. Perform the exercises one after the other for 10 rounds reducing only the Push Ups by 1 rep each round. Your goal is under 10 minutes ď.

    So thatís 200 KB swings and 55 push ups.

    I managed it in 13mins 26 sec using a 16kg KB

    My plan is to revisit this benchmark every month and hopefully it will get slightly quicker.



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  13. #13
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    I'll stick with tai chi thanks.
    "Once is happenstance. Twice is coincidence. The third time it's enemy action."

  14. #14
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    Quote Originally Posted by sjedwardz View Post
    Just tried this and a fair bit harder than it looks. Like most interval stuff starts pretty easily and then kicks in about half way through!

    Good to do for benchmark every now and again.
    Yes spot on! Half way around the 8 and 7 press ups was the hardest part. It was a real challenge for me.

    I hope you made a note of you time so you can refer back to it in the future?

  15. #15
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    Quote Originally Posted by Essexman View Post
    Yes spot on! Half way around the 8 and 7 press ups was the hardest part. It was a real challenge for me.

    I hope you made a note of you time so you can refer back to it in the future?
    Haven't sorted out the weights yet but I will definitely be trying this benchmark.

  16. #16
    Yep 11:24. Took a few 10-15 second breathers the last few reps so room for improvement.

    Quite enjoyed it actually and doesnít take much time ! Iím preferring the shorter faster stuff to the long distance marathon training runs I used to do.

    My 16 year old daughter has got into the fitness regime so bought her 8kg and 12kg to go with my 16.

    The 12 is handy for me as some of the exercises Iíve been doing I struggle with the higher weight so will use this until I get more strength on those

    Quote Originally Posted by Essexman View Post
    Yes spot on! Half way around the 8 and 7 press ups was the hardest part. It was a real challenge for me.

    I hope you made a note of you time so you can refer back to it in the future?



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  17. #17
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    The Kettlebell thread

    Quote Originally Posted by sjedwardz View Post
    Yep 11:24. Took a few 10-15 second breathers the last few reps so room for improvement.

    Quite enjoyed it actually and doesnít take much time ! Iím preferring the shorter faster stuff to the long distance marathon training runs I used to do.

    My 16 year old daughter has got into the fitness regime so bought her 8kg and 12kg to go with my 16.

    The 12 is handy for me as some of the exercises Iíve been doing I struggle with the higher weight so will use this until I get more strength on those
    Yes i had to pause for breath a few times too!

    If you like that workout thereís many more on his Instagram page here:

    https://instagram.com/kettlebellswor...id=i1hsiohsrap

    Again, same here. I use a 16kg for two hand swings, squats, lunges etc and 12kg for one arm swings, cleans, presses.

    Nice to hear you can share your fitness with your daughter. My 16 yr old plays squash once a week. She tried spin class but found the saddle uncomfortable.
    Last edited by Essexman; 12th January 2019 at 10:04.

  18. #18
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    I forgot to post yesterdayís workout.

    50 two arm swings.
    Turkish get up left side (weakest side first).
    At standing position clean and press 5 left and right.
    At the end of the reverse get up once lying down perform 10 one arm chest press.
    Repeat above on right side.

    Back to start, repeat 3 times.

  19. #19
    Iím looking forward to adding kettlebell work outs to my exercise routines so have this thread bookmarked.

  20. #20
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    Quote Originally Posted by jmarchitect View Post
    Iím looking forward to adding kettlebell work outs to my exercise routines so have this thread bookmarked.
    Let us know how you get on.

    This evenings workout:

    1 Clean and press right
    2 Clean and press left
    3 Reverse lunge right (KB in rack position)
    4 Reverse lunge left
    5 Deadlift
    6 Goblet squat with bicep curl at bottom of squat.
    7 Push ups (narrow hand position for triceps)
    8 Two hand swing

    Each exercise performed for 30 seconds with 10 seconds rest after each.
    Then 1 minute rest between sets.
    I performed 4 sets.

    Times and number of sets can be adjusted both ways depending on fitness level.

  21. #21
    Just did this one

    https://youtu.be/W2E3Qd5r3uM

    Ignore the ďriptitudeĒ philosophy from Sgt Shanahan, the workout is good.

    I had to mix up the weight as I couldnít do all exercises with a 16kg


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  22. #22
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    Looks intriguing, Iíll save that to look at later.

    So to nights workout:

    1 One arm swing right
    2 One arm swing left
    3 Reverse lunge right (KB in rack position)
    4 Reverse lunge left
    5 Standard row left
    6 Standard row right
    7 Squat (KB in rack position right)
    8 Squat (KB in rack position left)

    Each exercise performed for 35 seconds with 8 seconds rest after each.
    Then 1 minute rest between sets.
    I performed 3 sets.

    Times and number of sets can be adjusted both ways depending on fitness level.

  23. #23
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    Yesterdayís kettlebell Workout.

    10 minutes light cardio warm up.

    1 Goblet squat into two hand press.
    2 Snatch Left.
    3 Snatch Right.
    4 Reverse lunge Left.
    5 Reverse lunge Right.
    6 Press ups.
    7 Two hand swings.

    Rest, repeat at 20, 15, 10, 5 Reps.

    I found this harder than it looked, the 20 and 15 reps really knocked it out of me.

  24. #24
    Master mindforge's Avatar
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    Nice, what weight kettlebell?
    I've been learning the get up and working up to 16kg. Been doing 24kg swings.

  25. #25
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    Quote Originally Posted by mindforge View Post
    Nice, what weight kettlebell?
    I've been learning the get up and working up to 16kg. Been doing 24kg swings.
    I'm using two, 12Kg for single hand stuff, 16Kg for two hand swings, and legs. Although I think I need to go up to a 20Kg for the two hand swings soon.

    The get ups I was using 12Kg and found it ok, so will try 16Kg soon. Slow and steady. The get ups up deceptive, I found aches all over my body the day after doing them.

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    Quote Originally Posted by sjedwardz View Post
    Just did this one

    https://youtu.be/W2E3Qd5r3uM

    Ignore the ďriptitudeĒ philosophy from Sgt Shanahan, the workout is good.

    I had to mix up the weight as I couldnít do all exercises with a 16kg


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    Just seen this thread I've been putting getting the kettle bell out off since Christmas maybe this is the motivation I need

  27. #27
    Grand Master hogthrob's Avatar
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    Is a goblet squat like 'One Guy One Cup'?


    Joking aside, if you don't know what that is, do yourself a favour and don't Google it; it's just nasty.

  28. #28
    Master mindforge's Avatar
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    Quote Originally Posted by Essexman View Post
    I'm using two, 12Kg for single hand stuff, 16Kg for two hand swings, and legs. Although I think I need to go up to a 20Kg for the two hand swings soon.

    The get ups I was using 12Kg and found it ok, so will try 16Kg soon. Slow and steady. The get ups up deceptive, I found aches all over my body the day after doing them.
    Yes i agree on the getups, especially the shoulders. It's a big jump between 12kg and 16kg I find, but you're never going to do high reps of them I suppose. Very impressive exercise!

  29. #29
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    Quote Originally Posted by mindforge View Post
    Yes i agree on the getups, especially the shoulders. It's a big jump between 12kg and 16kg I find, but you're never going to do high reps of them I suppose. Very impressive exercise!
    So went up to 16kg on the TGU. You were right, very different! I was very comfortable at 12kg and felt I could perform the TGU in good for up to 10 reps per side, so thought it time to step up. Found it really hard , but I guess this is how it works. Fewer reps, heavier weight, onwards and upwards.

  30. #30
    Master mindforge's Avatar
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    Quote Originally Posted by Essexman View Post
    So went up to 16kg on the TGU. You were right, very different! I was very comfortable at 12kg and felt I could perform the TGU in good for up to 10 reps per side, so thought it time to step up. Found it really hard , but I guess this is how it works. Fewer reps, heavier weight, onwards and upwards.
    Good stuff! Hardest bit for me is keeping the arm straight and retracted, especially on the left, weaker side.

  31. #31
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    Quote Originally Posted by mindforge View Post
    Good stuff! Hardest bit for me is keeping the arm straight and retracted, especially on the left, weaker side.
    Ah yes, I have to remember with all KB exercises to always start on my left.

  32. #32
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    Quote Originally Posted by Essexman View Post
    Ah yes, I have to remember with all KB exercises to always start on my left.
    Exactly. Did some 16kg TGU, funnily enough the third to fifth reps of 5 were easier, perhaps as warmed up more. But definitely hardest thing is keeping the arm straight and shoulder retracted. Can't imagine doing TGUs with heavier weights but I imagine like any load bearing exercises you build up incrementally!

  33. #33
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    Iím struggling with the 1 armed kettlebell clean. Keep bruising my forearms. Any suggestions?


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  34. #34
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    Quote Originally Posted by Auto View Post
    Iím struggling with the 1 armed kettlebell clean. Keep bruising my forearms. Any suggestions?


    Sent from my iPhone using Tapatalk Pro
    This helped me

    https://www.instagram.com/p/BsyGeROA...d=juw37nw2opmo

    https://www.instagram.com/p/BswD02Mg...=1jl0z9jgvsnne

  35. #35
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    And also see here

    https://youtu.be/upxq5EhiC-A

  36. #36
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    Brilliant that thanks!


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  37. #37
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    Thanks for that good stuff


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  38. #38
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    Quote Originally Posted by Auto View Post
    Thanks for that good stuff


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    Youíre welcome, Iíve been down the same road.
    That is the one thing with kettlebells, there is some technique to learn. I got frustrated a few times when I really wanted to get on with the exercise but struggled with getting the technique spot on.
    Practice practice practice.

  39. #39
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    Repeated the following benchmark test today.

    ďTwo Handed Swing ◊ 20 reps
    Push Ups ◊ 10 reps (10 - 1)
    Repeat 10 times

    ďA classic kettlebell challenge that will increase both your strength and cardio all in under 15 minutes. Perform the exercises one after the other for 10 rounds reducing only the Push Ups by 1 rep each round. Your goal is under 10 minutes ď.

    So thatís 200 KB swings and 55 push ups.

    Beginning of January I managed it in 13mins 26 sec (16kg KB)

    Today 10 mind 52 sec (16kg KB).

    I new it was going to be faster, Iíve felt stronger over the last couple of weeks. Really noticed it during KB work outs and yoga class.

  40. #40
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    Yesterdayís workout.
    10 minutes light cardio warm up.

    1 One hand swing left
    2 One hand swing right
    3 Head halo
    4 Reverse lunge left
    5 Reverse lunge right
    6 Standard row left
    7 Standard row right
    8 Goblet squat and overhead press
    9 Press ups

    Each exercise performed for 35 seconds with 15 seconds rest after each.
    Then 1 minute rest between sets.
    I performed 3 sets.

    Times and number of sets can be adjusted both ways depending on fitness level

    Anyone one else throwing kettlebells around this weekend?

  41. #41
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    Nice! I've been doing Pavel's Simple and Sinister workout a few times a week, on top of usual compound weights training.

    Warmup of goblet squats and prying, halos and bridges, then ten sets of ten swings with 24kg and ten get ups with a 16kg weight. Around 15 minutes.

    Swings quite easy so reducing rest periods, but need to get a 32kg kettlebell. Annoyingly the set I have so far only goes up to 28kg as apparently the postage doesn't go above 30kg. Pity as I like the matching competition weights!

  42. #42
    Quote Originally Posted by JimTheBob View Post
    Noooooo.........! Lost me on the first exercise.

    Upright rows are bad; even with a KB!

    He's very clued-up, but jeez he looks ill... a good crap would kill him! 😂

  43. #43
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    The Kettlebell thread

    Quote Originally Posted by mindforge View Post
    Nice! I've been doing Pavel's Simple and Sinister workout a few times a week, on top of usual compound weights training.

    Warmup of goblet squats and prying, halos and bridges, then ten sets of ten swings with 24kg and ten get ups with a 16kg weight. Around 15 minutes.

    Swings quite easy so reducing rest periods, but need to get a 32kg kettlebell. Annoyingly the set I have so far only goes up to 28kg as apparently the postage doesn't go above 30kg. Pity as I like the matching competition weights!
    Iíve not seen Pavel's Simple and Sinister workout, Iíll look it up.
    Sounds good.
    What brand are the kettlebells you have?





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    Last edited by Essexman; 17th February 2019 at 18:36.

  44. #44
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    Quote Originally Posted by Essexman View Post
    Iíve not seen Pavel's Simple and Sinister workout, Iíll look it up.
    Sounds good.
    What brand are the kettlebells you have?





    Sent from my iPhone using TZ-UK mobile app
    Enjoying it so far and lots of progress to make. Getting down to 10 sets of 10 swings in 5 minutes then 5 getups in ten minutes is hard!

    I have these ones which are great, smooth wide handle, but will have to find an alternative brand for a 32kg one,
    Powrx Competition Kettlebells For Building Strength, Increased Endurance and TONING UP- Gym Quality (16kg (Yellow)) https://www.amazon.co.uk/dp/B015RBMW..._bGAACbH28S0F4

    Considering this one, pricey, but less than other ones online,
    BodyRip Competition Kettlebell 1 x 32kg https://www.amazon.co.uk/dp/B00SBPZP..._sHAACbS3WAZN5

    Let me know if you have any better ideas.

  45. #45
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    Quote Originally Posted by Auto View Post
    Iím struggling with the 1 armed kettlebell clean. Keep bruising my forearms. Any suggestions?


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    Yes. Be very careful, and almost certainly use a lighter weight! I found I was bruising my left forearm when performing overhead presses but couldn't work out why. Then, a week later, I tore some something in my forearm. This was in November and it still hasn't healed :(

    In hindsight, I can see that the bruising was simply my body compensating for the weakness in my left arm by using the bone as a support.

  46. #46
    Never even considered these - but getting back into doing more - i think i may get one and start with the beginner videos - will make a change from cardio and basic bicep curls 👍

  47. #47
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    Quote Originally Posted by mindforge View Post
    Enjoying it so far and lots of progress to make. Getting down to 10 sets of 10 swings in 5 minutes then 5 getups in ten minutes is hard!

    I have these ones which are great, smooth wide handle, but will have to find an alternative brand for a 32kg one,
    Powrx Competition Kettlebells For Building Strength, Increased Endurance and TONING UP- Gym Quality (16kg (Yellow)) https://www.amazon.co.uk/dp/B015RBMW..._bGAACbH28S0F4

    Considering this one, pricey, but less than other ones online,
    BodyRip Competition Kettlebell 1 x 32kg https://www.amazon.co.uk/dp/B00SBPZP..._sHAACbS3WAZN5

    Let me know if you have any better ideas.
    So been reading a bit on Pavel Tsatsouline Simple & sinister. It really looks good, and I like the way it strips back to two basic moves in a short duration.
    But I need to resist taking it on right now. Iím going to stick to using the metabolic system for a month or so more as it appears to be working and getting my weight down.
    I can see myself giving simple and sinister a go in the summer.

    Iíve no suggestions for the kettlebells, those are nice comp style bells.

  48. #48
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    Quote Originally Posted by ColDaspin View Post
    Yes. Be very careful, and almost certainly use a lighter weight! I found I was bruising my left forearm when performing overhead presses but couldn't work out why. Then, a week later, I tore some something in my forearm. This was in November and it still hasn't healed :(

    In hindsight, I can see that the bruising was simply my body compensating for the weakness in my left arm by using the bone as a support.
    Ouch, Iíve had a bit of bruising when I started, and again when I upped the KB weight. I never considered that.
    Hope you heal soon.


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  49. #49
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    Quote Originally Posted by Essexman View Post
    So been reading a bit on Pavel Tsatsouline Simple & sinister. It really looks good, and I like the way it strips back to two basic moves in a short duration.
    But I need to resist taking it on right now. Iím going to stick to using the metabolic system for a month or so more as it appears to be working and getting my weight down.
    I can see myself giving simple and sinister a go in the summer.

    Iíve no suggestions for the kettlebells, those are nice comp style bells.
    It's definitely making me a bit more lean and I've noticed it's helping me with squats even on much less sleep (a newborn to thank for that).

    Getting the 100 swings down to five minutes is hard, I'm on seven but then I have hardly any cardio conditioning. I have the 10 getups to below the target ten minutes, at six, but they are still not very stable.

    What's the metabolic system?

  50. #50
    Craftsman
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    Quote Originally Posted by mindforge View Post
    It's definitely making me a bit more lean and I've noticed it's helping me with squats even on much less sleep (a newborn to thank for that).

    Getting the 100 swings down to five minutes is hard, I'm on seven but then I have hardly any cardio conditioning. I have the 10 getups to below the target ten minutes, at six, but they are still not very stable.

    What's the metabolic system?
    Congratulations on the new born!

    Metabolic workouts are like interval training, similar to Tabata training.

    Hereís a dramatic example

    https://youtu.be/iInPwsUoBTk

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