Thanks Paul, glad you find the videos useful! All the best in your kettlebell training and running :)

It's good that you have found what you love doing and what works best for you! 🙌👏

Thank you! 🌷🙏 Your trainer did the right thing to not let you do too much too soon when performing the Deep Six. This complex is very intense and it's best to approach it slowly. I would start my students with 2-3 rounds of 5 reps, with plenty of rest between sides. Then slowly increase the rounds, and then gradually decrease the rest. You only ever do the full 5 rounds without rest for testing, to fully own the kettlebell, very infrequently. Thanks again for sharing your experience with this!

Thank you 🌷🙏 More progression stuff definitely coming up!

Excellent video

Thank you for the great feedback on the value of both types of videos, I'll try to post more of both! Please post any questions you might have! All the best in your training!

That's fantastic, Carlos! What has been your favorite workout/move so far?

Hi James, Deep Six with 15kg! That's a superb achievement! 🙌💪 And congratulations on the new 20kg bell, sounds like you totally earned that bad boy by owning the 15kg first.

Thank you Donny, glad it helped!

i agree completely

@@sudhanshudoke4714 sad to say, I have some back and shoulder issues at the moment. I’m a veteran, so I have to go back down to calisthenics. Once I’m healthy again I’ll try to get back into the KB routine.

Glad it helped MrListenerman! All the best 💪🙌

@@KatsKettlebellDojo My training has been hit and miss lately. Today I will attempt ''Deep six'' with a lighter weight than normal...Cardio goes first after lay off.. strength not too bad. Thanks again Kit :)

@@MrListenerman we have since modified Deep Six to be 3-5 rounds in 20 minutes, with permission to put KB down between rounds. This is a more beneficial workout overall than the non stop 5-rounder.

Hi Dean, good work on using the progression! 🙌💪 yes that last transition is evil 😈

@@KatsKettlebellDojo Cheers Kat. Absolutely but we love evil of course 😝👺👊

Hi Tanaka, thank you so much! In regards to Deep Six, it is a test of fitness, meaning that your do not generally use it as a workout. So what I was demonstrating here was the test. If you pass it, you can go up a kettlebell size. To use the Deep Six as a workout, you will need to rest between sides and/or between rounds. Start with 60 seconds rest between sides, then gradually decrease that to 45 seconds, then to 30 seconds, then to 15 seconds and then to NO rest between sides, but still 60 seconds rest between rounds. Then begin decreasing rest between rounds, until that becomes zero as well. That's when you're ready to attempt the Deep Six test again (without rest, like what I show in the video). If you can complete it, then you graduate to the next kettlebell size and the process begins again. If you can't complete it, record your scores (how many rounds you could complete without rest) and go back to training it as a workout. Hope this helps :)

Excellent tutorial you're dynamic

Hi, excellent question! Both methods are fine, depending on what you are after. Moving the elbow through the front targets triceps and lats more, which is a weak spot for most people. It's also safest for shoulders. The J path just means that the KB is tucked back into the rack at the bottom of every rep. It allows for some elbow flare out to the side. Most people end up flaring the elbow out too much, so the cue for keeping the elbow forward works well to counteract that temptation. In the end, the movement looks like a narrow J anyway because of the structure of the shoulder joint.

El Diablo is a much longer workout, it has rest periods and it doesn't contain the Turkish Getup (which is a fairly technical movement). El Diablo is a more challenging workout strength wise, because you can use heavier kettlebells. However, Deep Six is more challenging for endurance because there's no rest.

I would say no more than once every 7-10 days, it's pretty intense.

I have a deload week every month where I go light with kettlebells and do more yoga and walking.

@@KatsKettlebellDojo. Have you done a video on KB claan ... specifically how to avoid constantly hitting the forearm?

Hi Andy, yes there's a video for clean kzfaq.info/get/bejne/ep1iiLyDzqivdH0.html

@@KatsKettlebellDojo Thank you!

What was the toughest part?

@@KatsKettlebellDojo In the TGU my forearm was on fire. Especially after round 3

Ouch! That is never pleasant. I and my students have experienced this too so you aren't alone. The forearm pain happens for several reasons, some of which are preventable and others somewhat unavoidable. Some of the most common reasons are: 1. If you're a physically big guy using a relatively small size cast iron kettlebell, it can dig uncomfortably into the forearm/wrist. The pain is reduced with larger kettlebells or if you use Competition style Kettlebell. 2. If you're not used to Kettlebell training, the forearms will lack condition, and ache from the pressure of the bell. This goes away with practice, the same way that martial artists become conditioned to their forearms being struck. 3. Technique. There's a position for holding the Kettlebell that exerts the least pressure on the forearm. Finding it she making sure it's always adhered to helps eliminate forearm discomfort. 4. Finally, probably the most common reasons during the Deep Six is banging the forearm during Snatches and Cleans, and then doing the TGU on the already bruised forearm. Here, it's helpful to eliminate the banging during cleans and snatches. The easiest way is to keep the Kettlebell flying close to the body on the way up. I hope these were somewhat helpful. Thank you for sharing! All the best in your Kettlebell training, Orlando! 💪🤗