Hey folks, sorry if this is a silly question.

I (32M) am interested in getting into kettlebell, but finances are pretty tight right now, so my ability to get equipment is pretty much nil. Oddly, I was gifted a single, 12 lb (not kg! lmao) kettlebell a while back, so I do have that at home. I was thinking about trying to get started using this weight, but it feels really light. I read through the FAQ, and I see that this is well below the typical starting weight.

Do you think it's worth trying a starter program with this one kettlebell for now, or would you just wait a few months for when I can buy something heavier? Would you recommend I change my approach given the lighter weight? For what it's worth, I'm an archetypal scrawny nerd, so my baseline fitness level isn't high, lol. My goal/motivation is just to get into a sustainable fitness routine now that my wife and I have a baby on the way. :)

Thanks so much for your advice!

Hey folks,

I would appreciate some advice regarding my current program.

I play handball (the European version). I have team training two times a week and league games every weekend.

My main goal for training is conditioning, explosiveness and stability, especially for my shoulders.

The foundation of my training is “Tetris of Training” from Mark Wildman. I try to alternate heavy and light days per exercise, while reducing load on training closer to the weekend, with light days of the main lifts on Thursday and Friday.

I recently bought a club and added that to my training as well.

Training currently looks like this:

Training A (Mo, Thu)

• Armour Building Complex H/L | EMOM
• Club 2H Mill L/H | EMOM

Training B (Tue, Fr)

• Swing H/L + Getup L/H | E1M30S
• Club 2H Mill Prep L/H

Progression: For a fixed weight, I increase sets every week until I doubled / tripled the volume, then I increase the weight.

Wednesday is generally reserved for easy zone 2 running for endurance and recovery.

Overall it feels pretty good and I like the simplicity. Though I feel like I am missing out on upper body push and pull, such as push-ups and one arm rows.

Should I consider them a must have? Are swings and cleans enough for the back?

Looking at some cheaper adjustable kettlebells and saw these the Yes4all ones.

https://www.amazon.com/dp/B0855H4ZCR?ref=cm_sw_r_apin_dp_VKH28FYEHVBJAPAM35CN&ref_=cm_sw_r_apin_dp_VKH28FYEHVBJAPAM35CN&social_share=cm_sw_r_apin_dp_VKH28FYEHVBJAPAM35CN&peakEvent=4&starsLeft=1&skipTwisterOG=1

I don’t mind the time needed to switch plates… apart from that, anyone else have any experience with these and can recommend or not?

I tried to double snatch 16kg bells a week ago usually workout with a single 16kg. Did not feel any pain during excercise but later that night (I think, this was about 10 days ago) I had pain like 2 inches below the navel from side to side. Not in the abdominal muscles but inside. I don't know if it's possible to bruise your intestines or something 🤷 from not properly bracing your core but it was painful for a couple of days and I still feel bloated and gasy after a week. It's reduced significantly and I can't think of anything else that might be the cause. I didn't eating anything bad as far as I can remember and digestion has been normal. I have had issues with kidney stones but that feels different from this. Anyone else had a similar experience?

A while ago, I bought a hardfit adjustable KB. Now I am ready to get another one. Unfortunately they are sold out. Meanwhile though, I have noticed that other brands look very similar.

Do you guys think any of the other European vendors sell the same product? For example strengthshop.de? Or others?

I mean the one where you circle it around your waist, moving it from one hand to another.

Do they have any particular benefits or is it just a warmup exercise?

Husband has mentioned an interest in kettlebells. Do I buy him one or two of a given weight? A set? Looking to likely buy two (same weight? different?) for Xmas gift and hoping for insight.

As the title says

I made a similar post earlier, but I really didn’t ask the question I meant to. So I’m going to try this again.

The following is a list of exercises to be done with equipment I can use in the carport of my apartment complex. Some of the exercises are meant to condition me for what I perceive as functional, and some are just for fun. Additional cardio will be incorporated, but I don’t need help with that part.

Monday; Sandbag:

• Pick up from ground
• Ground press

Handled sandbag:

• Lunge
• OHP

Kettlebells:

• Snatch
• Swings

Calisthenics:

• Pull up
• Inverted row
• Push ups/Dips

Wednesday; Sandbag:

• Front carry
• Bear hug squat

Handled sandbag:

• RDL
• OHP

Kettlebells:

• Farmer’s carry
• Swings

Calisthenics:

• Pull ups
• Inverted rows
• Push ups/Dips

Friday; Sandbag:

• Lap to shoulder

Handled sandbag:

• Fireman’s carry

Kettlebells:

• Clean and press
• Bulgarian split squats
• Swings

Calisthenics:

• Pull ups
• Inverted rows
• Push ups/Dips

Now, my question. Do any of you see anything wrong with this? Things that could/should be swapped around, added, subtracted?

Hey all,

Need some advice:

On the verge of finally getting a set of kettlebells.

I could get the pair adjustable BoS for 440 (military discount) or 16x2kg, 24x2kg of competitive kettles from KK for 370.

I am pretty strong especially with legs (doing heavy barbell lifting…etc).

I have a home gym in nyc so space is important but not the end of the world.

From reviews, if seem like the adjustable are great minus the time to change weight. Some Do say that the gravity is strange with them and non adjustable is the better option. However, the ability to change increments is great.

I will go pretty high soon but the option to go light is nice for flexibly and mobility movements. But again, I could get 1 set of a set of a lighter weight.

I don’t know who else needs to hear this today, but I did. The “proud chest”/chest up cue makes all the swing-based (swing, clean, snatch) movements so much easier, and I have a habit of forgetting it and slowly my posture fails, my back rounds, and everything just feels harder.

Get out and get some today 😎

Hey folks, I've been working with a 16kg for 7 weeks now and am up to 3 sets of 13 reps in each of these:

Kettlebell Snatch Kettlebell Floor Press Kettlebell Bent Over Single Arm Rows Kettlebell Clean & Press

Is it time to go up a weight and if so, do i go 20 or straight to 24?

Hey all, long time lurker first time poster. I’ve been following Marcus Filly’s functional body building performance track for about 4 years now. I absolutely love it. I did CrossFit (shame on me, I know) and competitive oly lifting for 12 years prior to that. I’m 32M and know my way around a gym well. 5’11 200.

Here’s the problem- for the first time I’m able to have a home gym in my office on the second floor of my apartment. I have a bench, pull up bar, dumbbells 5-60 and kettlebells 24 and 32 KG but getting more. Obviously this means no more barbell lifts and bringing the weight way down. Filly has a minimalist program but I’m not a fan as it’s not nearly as challenging or exhausting as his other programs. I generally don’t feel like a progress with this track.

Is there a kettlebell (or mixed in dumbbell) program out there that has elements of strength (heavy lifts), balance (Turkish get ups), intensity (met cons)? Ideally this is comprehensive meaning it has other movements like pushups and pull-ups incorporated. I’d like to keep my strength, get a bit bigger (shoulders anyone?), lose fat, and condition for surfing, skiing and running/backpacking/hiking. Web based or app based is a plus.

been doing rdl and hip thrusts for awhile but looking to replace one with the swing, so which one is more similar to the swing?

It seems like a cool exercise that also focuses on explosiveness.

ok. b/c I am stupid I now have a boxer's fracture in my right hand. they are putting a screw in it next week. So how bad would it e to do some asymmetrical work for 6-8 weeks?
maybe I can goblet squat as well. any ideas welcome. thanks

I want it to take it 20 minutes max and be focused on endurance.

Swing and snatch are pretty easy. You can just just do 10 of each or something. But I am not sure about the turkish get up.

Does it even fit that kind of setting or is it better to be done separately, low rep, with focus on building strength?

Also, for swing and snatch, is it better to do the kind of workout where you try to do a specific number of reps each minute or is it better to do a set, rest separately, do a set?

What are the advantages of each? What do each of them develop? Is AMRAP more for developing neurological strength (not sure if this is the correct term) and EMOM more for metabolic conditioning and/or strength endurance? Thanks for any insights you all can provide!

I love clean and squat complexes and I'm considering getting the ABF book. But what's holding me back is that I can't do an overhead press, which is seems to be an important part of the program. That's because I have stiff shoulders and can't raise my arms fully vertically. Trying to do an overhead press gives me back pain because the angle of my arm results in too much strain on the back. My question is, is it worthwhile to do the ABF program without the press? Can anyone recommend a substitution for the press?