03-01-21 09:41 PM - Post#908360    

Hello everyone! Really just a general question, but let me give you some background.

I'm a 33 year old man who weighs 285 lbs. at 6' 2". I recently lost 40 lbs. by way of intermittent fasting, and I figured it was time to start working out.

My eventual goal is to land somewhere around 225 for now. I'm going to continue fasting as it works very well for me.

Now, to my question:

I bought some kettlebells due to the COVID lockdowns, and these are what I have.

12 kg. hardstyle
16 kg. hardstyle
16 kg. competition style
24 kg. competition style
32 kg. hardstyle

Does anyone have a suggestion for a beginner routine I could use with these? Thank you!

Re: KB Starter Routine - Weight Loss Goal
03-02-21 05:56 AM - Post#908376    

Option A: sign up for a membership at Dan John University here, plug in your numbers and let it generate a program for you. There's also instructional material there you can read and watch. Easy-peasy, lemon-squeezy.

Option B: go check out the Dan Martin Program Minimum (DMPM) on the sticky thread here. Do the original for 4-6 weeks, and then pick another variation for 4-6 weeks. Repeat ad nauseum.

" Warm-Up:
1. Five Minutes Concept 2 Rowing
2. Stoney Stretch ( video example )

Lifting:
1. Goblet Squat x 5 ( video example )
2. Push-Up x 3
3. One KB Two-Hand Swing x 15 ( video example )

Cool-Down:
1. Brettzel-Stretch ( video example )
2. Suitcase Walk ( video example )

As far as rounds go, less is more. Any
specific number depends on you. While
variety is nice, doing them in straight sets
or in a circuit is what I would limit it to.
Don't over think it, it's not rocket surgery. "

This, too, shall pass

03-02-21 08:47 AM - Post#908378    

Dan John also wrote a cool beginner book called "The Hardstyle Kettlebell Challenge" that is available on Kindle and comes with a follow along KB program.

https://www.amazon.de/Hardstyle-Kettlebell-C hallenge-Fundamental-Trai ning-ebook/dp/B075SKVD4B/ ref=sr...

03-02-21 09:03 AM - Post#908379    

What's your training background? Have you used KBs before/do you know how to perform the exercises?

The HKC book 12bernd linked above has some good technique pointers if you don't already know how to perform the drills (and also if you think you do lol).

03-02-21 10:30 AM - Post#908385    

If you have an SFG or RKC instructor near you, I strongly advise that you book a session or three to dial the movements in. There is simply nothing like instantaneous, hands/on feedback and learning which cues you respond to, not to mention potentially hurting yourself.

It's well worth the cost to learn the moves correctly and not have to "unlearn" any bad habits.

Just my 2¢

KB Starter Routine - Weight Loss Goal
03-02-21 11:41 AM - Post#908390    

Something else to add: if your goals is fat loss it is hard to beat the two handed swing for high reps because it is simple to learn and easy to progress on. Once you are comfortable using, let's say the 24kg KB, for more conventional workouts you should give Dan John's 10k swing challenge some serious thought. Not from the get go. You can still screw yourself up with two handed swings or simply doing too much too soon.

I have done it 3-4 times just because i didn't know what else to do at the time and 500 two handed swings per workout done 4 times a week for 20 workouts is doable, simple and effective.

Dan John keeps tweeking his workouts so it might be worth checking out what is most recent thinking is. But here are 2 tnation articles to give you an idea what I am talking about:
https://www.t-nation.com/workouts/the-10000-sw ing-kettlebell-workout-re visited
https://www.t-nation.com/workouts/10000-swing- kettlebell-workout

Edited by 12bernd on 03-02-21 11:43 AM. Reason for edit: No reason given.

Re: KB Starter Routine - Weight Loss Goal
03-02-21 11:55 AM - Post#908391    

• 12bernd Said:

Note of caution having just done the 10,000 Swings. High rep swings makes you HUNGRY. No programme can out perform caloric restriction for fat loss.

Re: KB Starter Routine - Weight Loss Goal
03-02-21 12:00 PM - Post#908392    

• DannyB587 Said:

Would have said check this out but you might need some more KBs - https://www.strongfirst.com/dry-fighting-weight/

03-02-21 05:42 PM - Post#908404    

I like a lot of these ideas. Two more questions:

I looked more into the Dan Martin Program Minimum and came across the Humane Burpee. I really like the idea of a daily "punch the clock" workout where I just do it and don't have to think about it.

But the Humane Burpee looks kind of short. Would that be enough by itself?

And I also like the idea of doing just high rep swings. Is there a specific beginner program for that?

03-02-21 06:44 PM - Post#908409    

Some great suggestions above. Three other things:

1. Go for a planned walk on alternate days preferably outdoors - and find opportunities for incidental walking like parking your car a little further away

2. Have a look at Dan and Josh Hillis’ book - Fat Loss Happens on Mondays for some great ideas like starting the week by organizing your meals for the week. Sunday works for me.

3. See point 1.

KB Starter Routine - Weight Loss Goal
03-03-21 06:41 AM - Post#908422    

• DannyB587 Said:

I can't think of one off the top of my hat. And without knowing how good your technique is and what your body can handle it is hard to make recommendations to beginners beyond the basics. But you could just set a timer for 10-15 minutes and do two handed swings in sets of 10 3-4 times a week. Once that becomes easy increase the time every week or two by a couple minutes.

Here is a progression from a program that has you do one handed swings on the top of the minute for sets of 10. It is a more advanced program but the one handed swing is a bit more problematic than the two handed swing because of the little bit of twisting involved.



IF your technique is solid and you have been doing swings for a couple of weeks going through it with 2h swings could serve as a primer for the 10k challenge. But make sure not to get sloppy with you technique. Just do sets of 5 for a couple of sets if you think sets of 10 could turn ugly.

If I remember correctly Dan John's beginner program from Russian KB challenge lasts something like 6-8 weeks. So you could do that to get used to KBs. Give the 5 week program from above a go with 2 handed swings. Maybe do something different for a little bit. Maybe not. And then if you liked lots of two handed swings give the 10k challenge a go.

Edited by 12bernd on 03-03-21 06:46 AM. Reason for edit: No reason given.

03-03-21 12:21 PM - Post#908438    

DMPM
Walk
Every day

You can increase the volume for each as you go, and you don’t have to do the same amount every day. But both are sustainable on a daily basis for a very long time. Later on you can branch out into all kinds of possibilities, some great ideas already listed here.