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Can I do something similar with a dumbell?

Kindly Dan John " i'm right"

Every time I do large amounts( volume 75+ swings per session) of KB swing my waist gets thick( increase in size) my obliques and over all core Have you seen many with this issue? I tend to just stick with very low volume and heavy swings

I believe that the total body benefit of the kettlebell becomes more evident when you choose the correct weight. If the weight is too light then you do not need to recruit as many muscle fibres to perform a large number of repetitions.

Love the swing! At 74 y/o, I find they work great in HIIT circuits. Really appreciate the Dan John University videos.

I recently added back in the face pull into my training. I use the cable machine in the gym. But if its being used I use a band on the squat rack. I think the banded version is better.

You do 100 swings with a 32kg kettelbell and you get humbled really quickly

With an air fryer and Costco membership you can get on the steak train and never struggle with protein again

Although I like working my guns lol, whole body training's the way to go. I do like combining some bent-over rows with 2-hand swings. If you add a few cleans and clean and presses, and a little bit of carries that's a good day's work. Jeff F.

I think about things in terms of physics. It’s not the most intuitive to explain but very easy to feel of you do it. If you try a kettlebell swing and let go before you reach the apex, your body gets pushed backwards. That’s because at the top of the swings your lats catch the kettlebell and stop it from pulling you forward. If you hold the kettlebell, it’s your lats that stop you from moving. Every action has an equal and opposite reaction. Something like that.

I started swinging the day after my ex told me she wanted a divorce. Those swings have helped me pull the negativity out of me for over a year now. Swing for life.

whenever i'm in the gym i see people doing front raise kettlebell swings with very light weights (often 10 lbs or 5 lbs) and i can't help but think that if they used a heavier weight, they wouldn't be able to do them with such bad form. it's one of the rare exercises where if the weight you are using is too light, your form suffers. (it also suffers if it's too heavy of course, but in a different way). like going too light on the overhead press or something like that is not going to ruin your form, but for the kettlebell swing it does.

Definitely some of the best training advice anywhere.

I think that answers his question

Funny you mention the break up situation. The day I ended the relationship with the woman I thought was the love of my life I was on the way to the park near my apartment to do my TGUs, c&p, and snatches. I was shaking so hard that I almost dropped the bell on myself more than once. I also did way more than I should have and tweaked my back a bit. But I had to do something. 6 1/2 years had just ended and if I didn’t move those weights that morning I might have gone a little crazy. Maybe I did anyway, but the workout saved me from doing something more drastic.

Dan, I appreciate your straight talk and great advice. I've recently gotten into kettlebells and started with the Timeless Simple. I've ordered your book "Easy Strength for Weight Loss." Your approach is well rounded and I'm looking forward to seeing the results. Thank you.

You sold me on getting another 20 kg, I have double 16s, a 20, and a 53. The ABC workout has to be one of my favorite workouts. I got a macebell too, it's probably not necessary, but I'm a sucker for Karl Gotch.

I'm 70 years old. And have made great progress using gerdkanter training. What are your thoughts.

The first time I did this workout I did 17 rounds EMOM. This was a mistake, I was sore for 6 days and my strength was reduced for the entire week. I am now trying to do 8 rounds, see how I feel the next day then slowly adjust from there.

Hi Dan. I just wanted to say thanks for these podcasts. Also, if it's not too weird , I wanted to say that you always come across as a really good man. All the best.

42:55 - "enjoy these end times". Is there something you know that you're not sharing with the class?

I'm worried that I should be doing a more beginner workout first. I'm not a beginner, but I've lost a lot of strength, and my genetics are naturally not great for strength. I've been using 35 lb kettlebells and the ABCs are tough for me. I'm trying to build towards 30 minutes with an AB style 3 day a week workout, switching between ABC and the humane burpy. But I'm only at 20 minutes with 16kg equivalent kettlebells and I cant get through a full round of humane burpys, so I add extra exercises like bulgarian split squats and planks and snatches before and afterwards. My goal is to eventually move onto the 20kg double kettlebells for the ABCs. But my question is - did I go for too much too soon? And what kind of workout would you recommend for someone at my fitness level with the intention of building up to the ABCs?

Ten sets of halos with a light bell and a few light goblet squats pretty well warm me up for most workouts. I try not to be too tired out before i start my main workout. Years ago, i heard Mark Ripatoe talking about warmups, and despite the myriad of things i disagree with him over, I do agree with his point of, THE WARMUP IS NOT THE WORKOUT!!! I still hear his outraged grating voice in my head when i think about it!😂

SSB Hatfield Squat are best change from normal

I did the double kettlebell ABC with 30 pound bells. First time ever doing a double kettlebell workout and I did 17 rounds before stopping due to core stability issues. My low back muscles and core have been sore for 5 days, my glutes and quads already recovered. Not sure how to address this outside of doing the same workout over and over but either way lower volume, then add volume over time so that I’m only sore for 3 days. The bells are 30 pounds because I’m at Planet Fitness and that’s the heaviest they have. Someday I will get 2 adjustable weight kettlebells for my place but those are expensive and $10 a month is cheap.

Third time i hear Great Dan john recommands deadlifts to someone. First two was for strongman. Always great to hear your talk sir

Dan I've followed Mass made simple 10 years ago and I made great gains. The best part was that the complexes kept me lean while I built muscle which I never see on other programs. I really want to give it another shot but even back then back squats weren't ideal for me. I heard your answer with regard to front squats (no way for that high number of reps) and leg press. But surely the safety bar sqaut will be a better substitute ? Thank you once gain for a fabulous book. Love the PB and jelly sandwiches !

I am female. I have only 1 20kg. My most used ones are my double 12kg and 16kg. I also have a few lighter ones for things like TGU as even the 12kg is way two heavy for that movement. Years of Marital Arts has injured my shoulders.

God Bless You Dan.👍

👍🔁✅🛎️

I used a shoe balancing get-up as a warm-up for Easy Strength. Alternative sides, 3-5 reps each side. However, I've been coached on how to do Get-ups. And run it as a diagnostic to see how my body is feeling, leading into the Easy Strength session.

Not necessarily for ES but two warmups I do are the Humane Burpee (15 Swings then 5/4/3/2/1 GS/PU but I add 10 shoulder dislocates with a broomstick in between each set) or for a more stretching type of warmup it's 15 swings, 1 GS and then a stretch, moving through a sequence that Dan wrote a few years back (starting with the TRX straps - squat stretch, L/R side bends, L/R Stoney Stretch and so on for about 10 stretches). After those the blood is pumping and you are ready to get into the meaty sets.

For ES I do a couple of joint mobility exercises, sitting at the bottom of squat and do the movements with an empty bar for a set of 10. that's it ready to go.

Ha, that is exactly my home setup. Nice to hear. So time to finally start the ABC/Humane Burpee ABA BAB workouts, I guess 😅

The thing I wonder when considering 32-48kg bell is that maybe it would be handy for heavier deadlifts. I don't currently have gym access and can't have barbell in our apartment. I already have 16-20-24-28 bells. Maybe doing uneven deadlifts with 28 and 42 would feel really bizarre?

Buy an adjustable competition kettlebell ?

I think perhaps he can sell the double 16kg bells and get both a new 20kg and the new 28kg bell

For swings, what are your thoughts on two 16s vs one 32kg?

I just got my second 20 and i can do 15 rounds of the ABC, but it kicks my but😂 Im still new to kettlebells, but Im happy with my progress. I do wish i had a second 16 for higher volume work, because my only other one is a 12 and it just seems too light for most stuff.

Really appreciate your advice. Your advice of the 24 kilogram bell being the all around bell for long term use is want I needed hear . Thanks 😊

Just seen the GAA jerseys and hurling stick!!!!! Best wishes and respect from Belfast!🇮🇪👍✊️

Thanks. That loaded mile seems extreme, definitely a different league than myself. I'm happy if I can bear hug one of my usual <100 lb rocks and carry it an 1/8 to 1/4 mile up the trail. The rock adds in some variability with its unique geometry, but adds an element of a puzzle. You quickly realize carrying big boned rocks that being able to switch holding positions is important if your goal is simply to move the mass up the trail. You also learn that resting weight on meat, not bone, is better and has a crazy affect making the joint feel loose. It's sad when they go missing however (public trail) & being in California I'm still waiting for the day when I get a tongue lashing for ruining the environment.

1000 20 inch step ups with a 40lbs back pack done for time.

I really like one of your cues for the kettlebell swing: attack the zipper. Considering the double kettlebell clean is a swing, is that cue still applicable? Or does the extra space needed for 2 kettlebells swinging back necessitate a different approach (such as letting the bells swing a bit lower)? I find them hitting my thighs when I try to “attack my zipper”

Thanks for the response to my shock absorption question! I will check out your Mountain Climber program.

I purchased a 64kg because doubles throws me in a weird place. Legs have to open wider, lessens the power of the thrust. Yes heavy is great but you have to have a good reason for them. I have also purchased the 40s, and 56kg specifically for one hand and double handed swings for the same reasons.

One armed push ups on the knees until one can build up to the toes - are a great way to develop the pecs without injury. One can also use their other arm to assist them slightly as needed. This movement allows for more ROM than a regular barbell press,as well as more intensity across the upper,lower,and mid pecs. One armed push ups *can* be injurious to the shoulders if done thoughtlessly,but doesn't come w near the risks of a barbell or even a dumbbell press. Resistance bands are the next best option for pecs - or a cable machine.

I found the perfect workout to be sitting through your podcast with a beer in my hand! I get way more out of it than going to lift sometimes! 🤣😎

Great podacts, just finished squat 101 program from mass made simple. A thought that this 32 kg for 5 is never going to get "easy"(my weight is 77 kg). I can't believe how fast I go down and up with this weight. This rack walk ups and rack walk downs with short rest periods was so effective, is it good idea for loaded carry, to walk up and down in weight like that?

Great video! My new 24 bells are arriving today for my ABC journey btw!