How “STRONG” is “Strong Enough” Using Kettlebells? [Benchmarks Inside]
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- čas přidán 22. 08. 2024
- If you need a program to help you do that, use this one.
👉 go.chasingstre...
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This is a question I’ve been mulling over… rolling around in my head since I saw it posed on social media last month.
What exactly is “strong enough?”
I believe it’s simply “strong enough” to tackle anything life throws at you so you can throw back.
It’s “strong enough” to chop a cord of wood without being overly sore the next day…
… To grapple without getting [too] gassed…
… To pack out your house at a moment's notice…
And probably even run faster, further, than your friend when being chased by a p*ssed off Momma Grizzly Bear, who’s cubs you just scared while traipsing through the woods. ;-]
S͟o͟,͟ a͟f͟t͟e͟r͟ 2͟0+͟ y͟e͟a͟r͟s͟ o͟f͟ e͟x͟p͟e͟r͟i͟e͟n͟c͟e͟,͟ h͟e͟r͟e͟’͟s͟ w͟h͟a͟t͟ “S͟t͟r͟o͟n͟g͟ E͟n͟o͟u͟g͟h͟”͟ l͟o͟o͟k͟s͟ l͟i͟k͟e͟ t͟o͟ m͟e͟:
[1] 10 sets of 5 reps Double Clean + Press with 2x32kg in 20 minutes or less
[2] 10 sets of 5 reps Double Front Squat with 2x32kg in 20 minutes or less
[3] 10 sets of 10 reps of 32kg Snatches in 10 minutes (that’s 5 sets of 10 each side)
Now, this is after 20+ years of experience.
And yes, it may not seem “fair” to hold lighter guys to the same standard as bigger guys, but that’s because lighter guys usually have greater “relative strength” than the bigger guys.
Which is to say, they can lift more weight relative to their bodyweight.
For example, Naim Suleymanaglu, the “Pocket Hercules,” Clean + Jerked 190kg (418lbs), weighing 60kg (132lbs), at the 1988 Seoul Olympics. That’s 3.15X his bodyweight - the highest ratio of Clean + Jerk to bodyweight of all time.
(IMAGE: 1994 World Championships, C+J 182.5kg @ 64kg. Courtesy of Bruce Klemens.)
By contrast, Lasha Talakhadze, world champion superheavyweight, Clean + Jerked 267kg (587.4lbs) in the 2021 World Weightlifting Championships, weighing 168.6kg (371lbs). That’s not even double his bodyweight.
Even 1980s Superheavyweight Anatoli Pisarenko (my favorite), “only” Clean + Jerked 265kg weighing “just” 123kg in Varna, a “mere” 2.15X bodyweight, in the 1984 Friendship Games.
So, I think the 2x32kg is a good load around which to form these benchmarks.
Can you do more?
Of course.
You’d be a Beast if you could use a pair of 40s (2x40kg) and a single 40kg.
Admittedly, this may look like a lofty - near impossible goal from where you stand.
And that’s ok.
𝐒𝐭𝐚𝐫𝐭 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞.
Some good interim goals:
GOAL #1: Use 2x16kg for the C+P, DFSQ, and 16kg for the Snatch.
GOAL #2: Use 2x20kg for the C+P, DFSQ, and 20kg for the Snatch.
GOAL #3: Use 2x24kg for the C+P, DFSQ, and 24kg for the Snatch.
GOAL #4: Use 2x28kg for the C+P, DFSQ, and 28kg for the Snatch.
The important part is that you embrace the process and get started.
Assuming of course you too want to be “strong enough” for whatever life throws at you.
If you need a program to help you do that, use this one.
👉 go.chasingstre...
Stay Strong,
Geoff
How strong is "Strong Enough?" Here are my benchmarks...
As a 37YO dad with kids and other responsibilities what I appreciate most is that you are not a 23 year old kid, living in his mum's basement, setting standards. You intelligently broke down the "why" of the standard, which is great.I have no desire to set world records or injure. self so, this is going to become my new process... now to program it....
I am somewhere in between the 24s and 28s. Gotta say video production quality improved a lot on this channel these past months. Thanks brother for this benchmark.
@indianronin7619 - Great to hear. Thanks for your feedback on the production. My video guy is great!
Some someone who's been following you programs a year now, I've hit the Goal #1 with 16kgs at 75kg/165lbs. I'm probably near the 20kg mark right now, but like you said, embrace the process. I trust that as long to keep showing up, someday I'll hit Goal #2 even Goal #3. I'm in no hurry because I'm already stronger than I ever was in my life and many in my immediate circle of fiends and family.
@AsimMahmood101 - EXCELLENT job! And you are exactly right.
I'm a 55 year old man, weighing about 100kg (I don't weigh myself). I'm doing Maximorum with 24s so reaching the standards with 24s feels like something I could do today. Pessimism sets in, however, when I think about progressing to the 28s and 32s. As you say, I'll trust the process and it's really exciting to be aiming to get stronger and stronger when most folks of my age are in damage limitation mode.
Don't worry as long as you are getting better, or even maintaining strength and conditioning as you get older all is good.
it's only ever worth comparing yourself to yourself
@ajw9533 - Great! Hit them FIRST with the 24s. Then set your next goal of the 28s. Nail that. Then go for the 32s. And I agree: Get stronger and resist "damage limitation mode."
@rogermayne3372 - Excellent point about comparison.
Damn, I’m at 12 kilo across the board… somebody got some work cut out for them!
Great video. 👊🏾🧔🏾♂️
@IdrisFashan - Great! At least you now have your baseline. Keep showing up and putting in the work and you'll get there eventually!
I trust you coach...This standards are logical..
I hope one day I can reach these standards.
There should not be a weight difference in real general standards anyway because life does not ask for a weight difference....The good thing about standards is that they make us feel special and we deserve it, after all, how many people 50 kg or 120 kg on the street can do these Standards? After all, it needs to be worked.
For Swing standard may be 'simple' emom is good choice.
Thank you coach you are legend...
@delpierro213 - If you just keep on keeping on, remain focused, you'll be shocked at what you can do. Any you're right about "standards" and the average person on the street.
Moral of the story: Choose not to be average.
I like that you have kept the "Standards" the same regardless of weight class! It opens the mind to achieving above and beyond what you might think is possible!
I ran one of Geoff's Training Plan with single Clean & Press, starting with 24kg and built up volume and skill for the movement, then progressed to 28kg. By the time I finished the 16 week Plan I could Clean & Press 32kg x5 and 36kg x1 equally Left & Right body weight 72 / 73kg.
Now running a similar Training Plan with Double Clean & Press, starting with 2x16kg and now currently at 2x20kg + 2x24kg. My goal of Clean & Pressing 2x32kg is very achievable. Discipline and patience is all that is required!
Geoff's Training Plans are possibly the best Kettlebell training plans on the market!
@peterkirk2026 - Exactly! Glad to hear of your success with my plans. And I appreciate your kinds words about them. Keep up the great work!
Sounds tough for someone who can only do the 20kg standards right now, but gives me something to work for.
@sjustus7 - 100%. We all would do well to remember the word "Process."
Very reasonable. Start where you are and proceed continuously far!.
@ThorandSharon - Exactly!
@@GeoffNeupert Thank you kindly for your nice response.
Good video. I only have single KBs, so not possible for me but gives me an idea of what range you're talking about. I spent maybe 2 years mastering the 16kg when I first started getting back into shape. Then jumped up to the 24kg and spend another few years on that. Now I feel ready to purchase a 32kg and start working it into my sets. That will probably be where I stop, but who knows. My program is S&S with added exercises - mainly farmer's walk and then some other stuff I tacked on.
@madhusudan - Glad you liked it. You can always use a mix-matched pair. But you have the right idea: Focusing on the "long game."
@@GeoffNeupert Thanks for that suggestion; I just completed my first uneven double KB workout. Funny that although I was using both KBs for the farmer's walk, the thought never entered my mind of doing anything else with both of them - as evidenced by my post above. That'll be my next level-up, so I owe you a debt of thanks. Yes, I was initially impressed by your work due to your maxims, a few of which I had intuited on my own journey - namely "long game", "stacking small Ws", and "something is better than nothing".
I can do the benchmark with a pair of 24kgs quite easily but 32s feel waaaay heavier, almost impossible. I don't have a pair of 28kgs to test but I guess I would barely miss it with them. I think it's a good standard, will try to go for it. Cheers.
@krzychood - Nice! Let us know how you get on.
Great video, dude... 100%
Looks like the bottle neck is the C&P. If you can press it, you surely can squat it. In training I squat one size heavier compared to the C&P. More “strong” and/or “the Giant” the next few years and repeat till strong. Thanks for the content Geoff👌🏻
@lucarets8354 - For many, you're right. And for you, most likely based upon your squat. And yes, your Rx is repeat "Strong!" and 'THE GIANT' until strong!
For DFSQ, I’ve met your standard. For the DCP, I’m on 28s. DCP is humbling since I can barbell clean & press just north of 80kg. Snatch…well…I’m way behind on that 😅 I could probably meet the goal with a 16kg, but it would be ugly.
@JustinRudd42 - Nice work with the DFSQ. And now you know where you should focus. :)
Wow, closing in on 60 years old I think it would take me years. I did move to 16kg. Maybe I just need to stop doubting. I'll stay on track for the next 11 months.
Edit: so ill give this a go but it's a long haul.
@donvape336 - Finish off "Kettlebell 365" and then test yourself. Remember the words "goals" and "process." Every day you don't quit is one day closer, regardless of age. Just imagine how strong you'd feel if you were 62 and hitting these benchmarks with the 24s or 28s...
I'm recovering from a muscle strain in the low back. It's the result of shiny new thing syndrome. So, once again I will be returning to the only program that hasn't gotten me hurt and that brought about noticeable change, Kettlebell 365. This time (3rd) I'm determined to see it past month 4 and all the way to the end. Now that I have a greater appreciation for core strength and see the need for slow consistent progress I'm certain that I will.
@fallingteepee - Experience is a dear teacher, they say. Where "dear" = "costly." I can attest to that. See "Kettlebell 365" through to the end. You won't be disappointed.
@@GeoffNeupert Where can I find the Kettlebell 365 program?
@@spidey1965 Geoff did a flash sale of it around Father's Day two years ago. It's an older program and he may have something newer that is comparable.
I did 100 Goblet Squats yesterday before lunch :)
@danlokenespanol - Nice work! Hope you can walk today. ;-]
@@GeoffNeupert I almost can :)
Genius
@battleax4609 - Thanks!
Geoff would you have these standards done back to back or all in one session or just a standard for each individual one.
Damn i only weight 131 lbs and lift 17/18kg in my DFW program
Tough standards that even working towards them will have you kicking ass all over the place ! Even mastering 24 kg for this rep/set scheme will reap benefits. One of my kick ass daughters trains with me, what standards would you recommend she chases ? 20 kg ? 24 kg ?
@justinschooth5854 - You're 100% correct. For your "kick ass daughter" I recommend nailing the 16kg's, then hit the 20kgs. Then of course, once there, she'd have to go for the 24s. 💪 💪
Do you consider these standards when performed back to back in the same session (with rest as appropriate) or as stand alone efforts to be tested at different training/testing periods? If they're intended as distinct efforts, would you suggest any modification to the sets/reps/durations for back to back efforts?
@rileyparks1153 - Great question. The ultimate test would be setting up 3 training blocks, separated by 5-10 minutes of rest, and getting them all done in one day.
Which program progression works best if I want to reach these goals, coach?
Great goals! What are your thoughts on level of proficiency with single bell work before moving into double (mainly for the C&P)?
@kmac5371 - Glad you like them. I 100% think you should have some single KB standards you hit before moving on to doubles. You can find my recommendations in the "Level 2" or "Level 3" videos.
tested this today with 24kg. I could see getting up to 32kg, but I would think it would be more effective to do so via barbell training as opposed to kettlebell training. What would be the preferred method of reaching these benchmarks?
@stevendawson6229 - You can't swing a barbell under/through your legs, which makes it less effective for hitting the posterior chain, IMHO. 64kg on a barbell clean is much easier than cleans with a pair of 32s.
Preferred method: Spend a lot of time doing DFSQs and C+Ps to drive up your max strength. Then you'll "pull" the Snatch numbers along with it - in most cases. You can check out "Kettlebell MAXIMORUM" if you want a plan that incorporates all 3 lifts and removes the thinking.
Seems fair. They are pretty darn good goals. Take some work and time to get to them, but not totally impossible for most people. That's why they are goals. And yeah, if you can do that with 32k's, you're pretty dang strong.
@brianhopkins5251 - "That's why they are goals." Exactly.
I love kettlebells. But, unfortunately, within 2 months my elbows become too inflamed to keep going and i have to quit. What should i do?
@powskier - Sorry to hear about those elbows. I'd work Swings, TGUs, and Goblet Squat until they heal up. Focus on dialing in your technique, which is most likely the reason your elbows hurt. If you're keeping your elbows slightly bent on the backswing of any of the KB ballistics, they'll get really angry, really fast.
Say what you want about relative strength, I weigh 140, no way I'm pressing the 32kgs for 10 sets of 5.
Maybe not right now, but you can build yourself there! I started 3 years ago with 16s and am now using 28s. It’s a process, but if I can make it, so can you.
@@Handsomeanthony68 when I started, I weighed 124, and I couldn't press 16kg once. If you are using 28kg, I'm guessing you didn't start with 11 in arms, and you probably haven't weighed 140 since you were 16yo.
I'm making progress, and I'm hoping to someday work with 20kg. But 32kg is not a weight I ever expect to press with one arm.
It's great that you went from 16kg to 28kg in three years. I started four years ago (at 47) and have gone from 8kg to 16kg. I have pressed the 20kg for one on occassion. I just think that we were starting in very different places.
Obviously we can all try to get from where we are to the next bell. And it's ok if these standards don't make a lot of sense for me. But I believe that if I were able to accomplish these standards for 24kg bells, there would be little or no benefit (at my size and age) in trying to go heavier.
@@EricNathanWilsonI was 140 at 20, but close.
Honestly, it sounds like your attitude is holding you back. We may be starting in different places, but the journey is what matters. Good luck!
@@Handsomeanthony68 Attitude is a funny thing. I got 2x16kg C&P for 8 good reps a few months ago, and was thrilled with my progress. I've taken a step back since then because of shingles and kidney stones, but I'm healthy again and making progress, hoping to get to 10 reps soon.
Really, I could hardly have been more encouraged about the progress I've made in the last two years, getting from 1 or 2 reps to 8.
Then I hear that I should be shooting for 32kg for sets of 5? For me, that standard is the opposite of encouraging. Maybe it helps others. /shrug.
@Handsomeanthony68 - 🔥💪 FANTASTIC work!
thanks, now i have goals
for the snatch do you recommend one hand ou double kettlebells ?
@rockrock9173 - Single KB Snatch.
@@GeoffNeupert ok thanks
I completed Sinister a couple months back, and I'm barely at your "strong enough" standard....BARELY! 215lbs bodyweight.
@fullmerfitmindandbody - Congrats on completing "Sinister!" And great job hitting "Strong Enough!" Barely still counts!
@@GeoffNeupert thanks Geoff. Your programming is second to none.
I have been using the double 32kgs for the Armor Building Complex but I am going to switch to see about hitting those benchmarks you listed.
@jasonwelsh417 - Excellent.