8 kettlebell swings 1 goblet squat 8 kettlebell swings 2 goblet squats 8 kettlebell swings 3 goblet squats 8 kettlebell swings 4 goblet squats Rest 1 minute and repeat for 10-15 minutes. Give that a try I use a 35lb bell
*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*
If you want to stick with 3 days a week, I do something like: A barbell day: squat, bench, row/deadlift A KB day: swings, TGU, reverse lunges A mixed day: barbell squat, DKB Clean and Press, OHP (either Barbell or KB) Just an idea. Vary your exercises.
Great segment. I love what kb do for me. I get bored easily so I tend to mix up my training every few months. One thing that I never let sit is the kb. If it's not my current main focus, it's definitely kept as an auxiliary. I absolutely agree with the OHP statement. One other benefit I'd like to add is the ability to train left side/ right side. It's amazing how much strength difference there is from your dominant side to your non dominant side. Single kb exercises have allowed me to come to a better equilibrium by doing a few extra reps on my non dominant side. It takes time, but it works...... I just finished 10k swings in 30 days with an auxiliary routine in between and my body composition changed drastically in one short month. IMO, multiple sizes of kb are a must have for anyone. Good stuff fellas.
I just ordered Anabolic, starting next week. Trying to figure out what to do on another day or two, these are great ideas. I want to improve functional performance, too, so the idea to do functional kettlebell training those days is greeeeeat!
I do the KB4A right now. I like the simplicity of it. It´s nice to change it up a little bit. Some of those typical kettlebell movements are really good movements.
I just absolutely always look forward to using kettlebells. They burn me out so effectively that I have to set a day aside to prioritize them; I certainly couldn't use them everyday at this point. (Quick caveat: I had a security job on Oahu years ago. I remember a pole that I had to take off for the garbage truck to get to the trash room. It felt clumsy and I couldn't remove it. Around this time, a neighbor let me use his 65 lb kettlebell. I did some swings and holy moly! The highest I'd done before was 50 lbs. Anyways, the next time I go to take the pole off for the garbage truck, it was as if it weighed 5 lbs. Lol)
Kettlebells can be a good addition to the deadlift. You can even replace deadlifts with swings for a few weeks and chances are you might even improve your max.
