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Really nice breakdown, in going to incorporate this in my training. Question - the heaviest kettlebells i have are 45 lbs, can the exercise be substitutes with a 2 kettlebell exercise? Say double kettlebell clean squat press flow as a rep

My favorite way to train. Simple, efficient, effective. Checks both the strength and conditioning boxes

Great, easy to follow explanation. Thank you so much :)

Awesome explanation. I subbed so i can learn more from you. Thanks for the in depth demonstrations.

Bringing it down is the problem. Not sure if I need to reduce weight to learn the technique. I only have a 20kg to practice with

Back before Covid, I was working in a military installation (as part of a private contractor), and a few of the other guys were ex military as well. I was never one to work out, never saw a gym from the inside. One of the guys inspired me to go, and we would train together 2 to 3 times a week. I remember pull-up training when I couldn't to a single pull-up, dude had me do eccentric pull-ups, only later I learned through various videos online that it's a valid and popular method, so my guy definitely knows his stuff. Anyway, we trained for a few months together, and eventually I was able to crank out 30 pushups in a row as well as doing I think up to 8 or 9 clean pull-ups in a single set. For a complete beginner who hadn't trained, it felt good enough. I heard about GTG back then too and started using it during work. Whenever we had downtime, I would do a few pushups or pull-ups at a nearby construction frame. Then I lost my job and with it, I lost base access, which meant no more free gym, as well as losing sight of my gym buddy. Then Covid hit. And finally, my wife and I moved to a new house, and it was stressful enough that I got lazy and dropped my training indefinitely. I ended up spending the past I think 2 years completely sedentary, doing a classic from home computer job. Now I finally want to get back in shape after my weight went up from 81 kg to 94 kg (178 lbs to 207 lbs). Got myself a pull-up bar to use at home, started doing pushups. And with the start, came the first realization of how out of shape I am. I can't even hold on to the bar for more than a few seconds, let alone pull myself anywhere near the top. As for pushups, the 12th rep means complete muscle failure, can't push through and on each subsequent set I can be lucky to hit 6 reps. It will take a few good months to get me back where I left off. And I think using GTG might be the best way to do it. Especially since you get to train every single day by avoiding fatigue. The biggest hurdle for me is the mandatory rest after training-to-failure sessions. You sit there watch more vids and guides and trainers and want to get back right into it, but instead have to sit around. Here's another thing: It is known that for hypertrophy to occur, you must train to muscle failure, whereas GTG gives you strength, but not a deliberately triggered hypertrophy. So why not combine both methods and see if you can get the best of both worlds? Do a GTG routine throughout every day, and on the final set of each day (or each second day to allow sufficient recovery), train to muscle failure. I will need to see how good the recovery phase is on the next day, whether I can continue with GTG or whether I need a longer recovery, but just on paper, this approach seems to combine neural and strength endurance gains with a final push towards hypertrophy at the end.

is there a progression for this.. I think you assume a lot of ability for this video / version

Thanks bro or another workout will definitely give this a try

All I did was swings and push-ups in my garage for the last 3/4 of 2020. I had just gotten a kb that January, like subconsciously I knew I didn't watch the full workout or look at your timing, but is this some variation of Q+D?

Should you wave the sets throughout the week? one workout specifically for the target set/rep scheme you want then maybe do half the next work out then 1-2 sets less than full capacity the 3rd workout just to avoid burnout?

Luka, Is this from the SFG level 2 course?

Have you any training programmes for KB pentathlon/half pentathlon?

Great video. The hardest thing about a program like this is believing that it will work. But in Pavel I trust. I will buy the book and give it a try. Wish me luck comrades.

2 a 24 or together 24?❤ I mostly use my 4 kg one!😂 My dayly excercises!🎉

Hello, I am a German, 67 years old, handicapped since 1965, several problems, use 4 wheel (Rollator), with kettlebells since 4.23 - 4, 12, 16 kg.❤ Now it is my 2. Kettlebellweek. I lost 10 kg in 2024 - now 120 kg, 190 cm.😂years ago 145 kg. Thanks for your video!🎉

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That's how it must to do czcams.com/video/1pVj9VwY_8k/video.html

"Watch my elbow" *camera goes blurry and doesn't clear up until the end of the demo* 😂

i can't wait to try this new method. Thank you.

Amazing!

Excellent video. Thank you.

I'm not sure I understand why lactic acid is "bad." I'm pretty sure it helps to produce pyruvate in the Krebs Cycle, which will produce ATP. Are you thinking of hydrogen Ions and how they are not cleared out of the system fast enough will have the effect that we once thought to be lactic acid? Plus we dont produce a ton of lactic acid during exercise it is primarily lactate.

UPDATE HERE: I started ~12 months ago with a 24 kg KB, amazing program, I really like it a lot. I super set it with weighted pull-ups / chin-ups. From time to time a took a week or two off, to let my body rest. Also sometimes I tried other presses with lower weights, like half kneeled presses, but this ladder system has been my main program for upper body in the last year. Today I re-started the program with a new weight, 32 KG presses and 20kg weighted pull-ups and It felt amazing, my shoulders and back are huge (compared to when I started) and my pressing and pulling power has gone to the roof, I use it for BJJ and my game has improving tremendously. I warm up with Halos and light weight presses, like 16kg bottom up presses (3 x 5), and on my non presses days I add TGU's to my workout for shoulder mobility and health. With good quality sleep, nutrition and rest (listen to your body), this program is pure gold. Thank you Louka for sharing your knowledge!.

All these details reminds me of how golfers get overloaded with data in order to smack that little ball around.

How do you progress?

Oh yeah

Been having neck pain doing double overhead press. Any suggestions for technique/form to prevent this specific problem?

I’ll do with my twelve It very heavy ,also have eight much lighter.. thanx will follow along …

STOP at 1:35

5 Stars Premium all your Tutorials , thanks!!!

Thanks !!!

Thanks

Should i perform my sets explosivly but with perfect form or should I do them slowly with full tension?

Great insight, I fell for that too. Good to know and I appreciate the advice!

What about squat?🤔 Can i do them on off days?

Awesome video! By far, the most clear explanation on greasing the groove, I have seen. Well done bro. You have given me a new perspective on how to increase my performance. Thanks

Fantastic suggestions. Will try them tomorrow!

Thank you!

Great, Ty!

so whats the benefit of this? seems time consuming

Can you substitute cleans in place of rows?

Thanks so much for the content! I’ve been wanting to do the same exercises everyday for so long but I’m obsessed with going to failure. This is an amazing alternative!

Great stretches thanks!

This workout look like “yaassssssssss”

This is an interesting workout. Thank you

Recently incorporated KB into my routine and found your videos really helpful. Could you please lmk the brand/model of digital clock you are using. thank you.

That music is just horrible.. Sorry, I had to stop the video

Impeccable. 👏

I love this program:is a variation of "the quick and the dead"? Thanks for sharing

How many rounds did you go?