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Simple Home Gym (Kettlebells)

Home gym with 2 kettlebells — 24 kg and 16 kg. Want to find out how far can I go training only with these two pieces of iron.

I’m 178cm/72kg with 130 kg x 1 deadlift and 80 kg x 1 bench press.

Single leg squats (test)
16 kg x 1, 1, 2, 2 each leg
Bodyweight x 5 each leg

Double KB swings
12 sets x 10 reps

KB OHP
24 kg x 5, 4, 3, 2, 1 - two ladders (30 reps total)

Swings and OHP done as superset

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+10 for the username :metal:

Interested to see how you do with just KBs, best of luck to ya!

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Single leg squats
16 kg x 10 singles

Double KB swings
10 sets x 10 reps

KB OHP
24 kg x 5, 4, 3, 2, 1 - two ladders (30 reps total), concentrate on good form

Swings and OHP done as superset

Single leg squats
16 kg x 6 sets x 2 reps

Double KB swings
16 sets x 10 reps (160 reps total)

KB OHP
24 kg x 4, 3, 2, 1 - four ladders (40 reps total)

Swings and OHP done as superset

How’s the soreness level from this kinda work? Seems to be a lot of ballistic stuff which tends to either 1) not make me sore at all; or 2) render me unable to walk the next day.

Right after workouts with lots of heavy swings I feel LOT OF soreness in my forearms and sometimes in upper back. Next day I feel alright. Even when I tried to do few days of 500 swings (from Dan Johns 10000 swings program) with 24 kg kettlebell I felt pretty good next day. Maybe this is because it’s hard to do lot of harm to my muscles at my strength level :grin: I’m 178cm/72kg with 130 kg x 1 deadlift and 80 kg x 1 bench press.

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Single leg squats
16 kg x 5 sets x 3 reps

Double KB swings
10 sets x 12 reps (120 reps total)

KB OHP
24 kg x 5, 4, 3, 2, 1 - two ladders (30 reps total)

Swings and OHP done as superset

Single leg squats
16 kg x 6 sets x 3 reps

Double KB swings
10 sets x 12 reps (120 reps total)

KB OHP
24 kg x 5, 4, 3, 2, 1 - two ladders (30 reps total)

Swings and OHP done as superset

Felt stronger on swings, will try to do 200 swings and 50 presses on Friday

After last logged workout tested max OHP with 24 kg, got 10 reps.

Had workouts with

  1. 1 ladder 8, 7, 6 … 1 with 24 kg KB OHP (36 reps)
  2. 4 ladders 5, 4 … 1 with 24 kg KB OHP / 24 kg weighted pull ups (60 reps)
  3. 2 ladders 6, 5 … 1 with 24 kg KB OHP (42 reps); also did 100 timed 24 kg KB swings, done for 2:40
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Tested one leg squat with 24 kg KB, got 1 rep/each leg

KB OHP
24 kg x 8 sets x 5 reps (40 reps total)

KB front squat
40 kg x 8 sets x 5 reps
Very easy

Double KB swings
3 sets x 20 reps
Oh my poor forearms…

Squats and OHP done as superset

Single leg squats
24 kg x 5 singles

KB OHP
24 kg x 3-2-1 x 8 ladders with no rest (3 reps left hand - switch - 3 reps right hand - switch - 2 reps left hand etc until 1 rep each hand then rest) (48 reps total)

Double KB swings
3 sets x 20 reps

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Tied two kettlebells together and tested 40 kg push press, got one ugly rep for right hand and zero for left. Will not do this again at current strength level.

KB OHP
24 kg x 4-3-2-1 x 3 ladders with no rest (30 reps total)

Weighted pull ups
16 kg x 4-3-2-1 x 3 ladders

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Single leg squats
16 kg x 5 sets x 5 reps
Damn that was heavy, especially for right leg (somehow it’s weaker than left), probably need to make it easier next time

KB OHP
24 kg x 12 sets x 5 reps (60 reps total)

Double KB swings
2 sets x 25 reps

Looked at kettlebell press standards from Ivan Denisov’s sport organization. With 24 kg kettlebell I need to do for 3’d rank 40 presses, for 2’d 56, for 1’st 67. Unlimited amount of hand switches, 5 minutes set, your upper body can do anything, just legs must be straight while you perform press movement.

I decided to test presses amount in 5 minutes (for actual comparison with rank table) and in 10 minutes (for myself). In 5 minutes I did 54 presses total for both hands, and in 10 minutes 83. Was switching hands after every third rep.

Also tested so called army snatches (when you can do unlimited amount of hand switches) with 24 kg, they sucked, did 25 per hand or 50 total, was switching hands after every fifth rep. For 3’d rank I need to do 105. From the other hand, I didn’t trained snatches so not that big deal.

Completed workout with 40 kg swings, 10 sets x 10 reps.

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Bulgarian split squat
40 kg x 5 x 5

KB OHP
24 kg x 5 x 5-4-3-2-1 (75 reps total)

Light swings
24 kg x 1 x 50

Maybe consider incorporating a heavier (70+ lb) kettlebell to your workouts. Simple swings become incredible.

You are probably right, I’m thinking about buying 32 kg kettlebell more and more

I was away so did two calisthenics workouts. Just some pistol squats and wall hand stand push ups.

Went to gym to test big lifts. Got 100 kg back squat, 85 kg bench, 150 kg deadlift and 90 kg front squat at 72 kg body weight