When to move up a kettlebell size? (How?) Standards inside

Рет қаралды 3,344

8 ай бұрын

I got an email from Chad the other day asking when it’s appropriate to move up a kettlebell size.
I thought I’d pass along to you what I told him, in case you found it helpful.
Here’s what I told him:
“It depends on the exercise.
For example, if you can do 10 sets of 10 on the 2-H Swing, and do it easily (nasal breathing by the time it's time for the next set), with 60 seconds of rest between sets, or even OTM (On the Minute), then it's probably time to get a heavier bell.”
What about other exercises?
I typically use the following “tests” with my private clients to determine moving up to the next size bell or bells.
[1] Single Clean + Press: 10 sets of 5 each side. 30 minutes or less. Preferably 20.
[2] Double Clean + Press: 10 sets of 5. 30 minutes or less. Preferably 20.
[3] Double Front Squat: Same as DC+P.
[4] Snatch: 100 reps in 10 minutes - 5 sets of 10 each side.
[5] Turkish Get Up: 10 sets of 1+1 in 15 minutes.
This is one of the beautiful things about kettlebell training.
It allows you to build an incredibly large base of “PHYSICAL PREPAREDNESS” when programmed correctly.
As a result, life becomes so much easier and in many cases, you seem to have nearly limitless energy.
Plus, because you’re taking your time, your strength sticks around for years, unlike many forms of traditional workout programming.
That’s because the Soviets found that strength gained quickly is also strength lost quickly. And vice versa.
Keep taking your time and before you know it, you’ll see exponential strength increases when you look back in your journal.
(For example: The “Strong!” program has you finishing up Phase 2 of the program with 10 sets of 6 using your old Clean + Press 4RM.)
cart.chasingstrength.com/strong3
What was once a struggle is now practically effortless.
So, don’t be in a rush to move up a bell size.
If you want or need proven programs that will help you move up bell sizes significantly faster than trying to figure it out on your own, I’ll leave some links in the description below.
Stay Strong,
Geoff
LINKS TO PROGRAMS TO HELP YOU MOVE UP KETTLEBELL SIZES (a.k.a. GET STRONGER)
[1] Minimalist Clean + Press Programming
salutis.kartra.com/page/oWP219
[2] Minimalist Clean + Press Programming w/ Variety
salutis.kartra.com/page/giant-x
[3] Combination of Clean + Press, Front Squat, and Snatch
go.chasingstrength.com/kettle...
[4] Snatch Only
cart.chasingstrength.com/ksk2

Пікірлер: 22

@chuangtsu 7 ай бұрын

In addition to allowing you to build an incredibly large base of physical preparedness, kettlebell training also allows you to build an embarassingly large collection of kettlebells.

@GeoffNeupert 7 ай бұрын

@chuangtsu - It shouldn't be embarrassing. ;-]

@krzychood 7 ай бұрын

That definitely has been the case for me😂. I have 10 kettlebells now and still planning to buy more (I have just one 32kg and would love to have two, for instance).

@christophersbyers 7 ай бұрын

You’re a good man Charlie Brown. Thanks for your continued sharing of excellent knowledge!

@timharmoni1846 7 ай бұрын

Have worked up from 16's (12 week bodybuilding) to 20's (Maximorum beta, the Giant and DFW) and now about to restart Maximorum as a 3 day program with a pair of 24's. I'm in no rush and your programs work, as well as being fun. Cheers Geoff. Oh, and forgot to mention. SJS doing wonders for my aches and pains.

@GeoffNeupert 7 ай бұрын

@timharmoni1846 - LOVE IT! Keep up the great work!

@danlokenespanol 7 ай бұрын

I only got a pair of 10 kilo Kettlebells at home, and as I travel a lot can't buy heavier bells 😢 But thank you so much for your advice on carrying your bells in the car, it helped a lot!

@williamleebryan 23 күн бұрын

These standards for moving up a bell size seem a lot like your "Strong Enough" Standards, with the addition of the TGUs. Would you consider the 10 sets of 1+1 TGUs in 15 minutes with a 32kg part of that, or perhaps a different weight?

@howardmenkes2926 7 күн бұрын

Like my pants, when they're too tight

@thebanzaibuckaroo 7 ай бұрын

Hey Geoff, if someone is going between programs that determine bell by RM, when is a good time to test if the program you are on doesn't have a test day at the end? For example, I am on my last week of KSK with a 24kg bell and will be going on to the Maximorum next (you finally sold me with all these videos). I decided to test my snatch on Monday ("light" day), then rest 10 minutes before doing my actual KSK session. That seemed to work ok; I found my new bell size is 28kg. I was able to snatch the 32kg (only tried for a single), but there is no way I could put up sufficient reps for it to be my working bell on the Maximorum. I still need to fit in a C&P test somewhere. Is this ok or is there a better way to do it? Should I test on the weekend, between programs, or on the first day of the new program. Should I take a week easy/off and do my testing there? The reason I didn't want to wait until Friday to test is because I will still be feeling my Wednesday session to some degree. BTW, I love KSK. I have two sessions left and have gained 4 pounds while getting leaner at the same time.

@GeoffNeupert 7 ай бұрын

@TheBanzaiBuckaroo - GREAT job with KSK! And good question: Finish the program, rest 1-2 days, then test. Then rest another 1-2 days before starting a new program. Or, if you're impatient, test your RM, rest 20 minutes, and then start the new program.

@koumbaras 7 ай бұрын

What about Double snatches ? Is it 100 in 10 min ? 10x10 EMOM ? Double Turkish get up ? Thank you !

@GeoffNeupert 7 ай бұрын

@koumbaras - I rarely do Double Snatches. But you can apply the same standards, or something similar if you wish. And I never do double TGU, so I don't have a standard for them. I think the most I've ever done is 2x32kg, but that was years ago on a whim.

@horseman3222 6 ай бұрын

What is the strength gained quickly? Like barbell squats, deadlifts?

@GeoffNeupert 6 ай бұрын

@horseman3222 - "Neural strength" - strength gained from doing sets of 1 and 2, for lower volume, and higher intensity.

@10daxing 7 ай бұрын

For the TGUs, what does the 1+1 mean?

@yabbayuya8788 7 ай бұрын

I think it's 1 rep on your left hand and 1 on your right hand then rest and repeat

@10daxing 7 ай бұрын

@@yabbayuya8788 Oh cool. I've done Simple where it's 10 sets of 1 = 5 each side, resting until the top of the minute. So this would be double the volume. Thanks!

@yabbayuya8788 7 ай бұрын

I think Geoff means the same as simple and sinister 10 total reps 1 left then 1 right is 1 set then rest and repeat. So 5 singles each side of the tgu is 10 total

@GeoffNeupert 7 ай бұрын

@10daxing - 1 rep on one side, one rep on the other.

@a_fuckin_spacemarine7514 7 ай бұрын

I just don't see rhe point in training kettlebells like barbells. I aslo strongly dislike the idea of training like a commie, which is why I always listem to Hulk Hogans theme whilst I train my American style of stupidly high volumes 😁👍🏻

@GeoffNeupert 7 ай бұрын

@a_fuckin_spacemarine7514 - To each his own. KBs are far more forgiving for those with "mileage" than barbells. Too funny on the Commie/Hulk Hogan thing!