What is this?


Free Kettlebell Transformation

Public • 1.8k • Free

32 contributions to Free Kettlebell Transformation
Where to go fro here?
Looking for advice/reccomendations. Finished the 4 week flagship today! Using 53lb KB as medium and 70lb KB as heavy. Wondering if I should keep scaling up in volume with the same bells or move up in weight and starting the flagship over? 160 swings @ 16 swings EMOM for 10 mins w/ 53# felt good. (6 out of 10 if 10 is Max effort). 100 swings w/ 2 medium and 8 Heavy also a 6 out of 10. Get ups w/ the 70# feel good. Also considering including an additional movement into the flow (cleans or snatches). End goal is to get lean. Tracking MACROS and calorie intake. Lost 10lbs in the first 2 weeks, but the weight loss Plato’d since. Appreciate any insight/perspective. Thank you Jeff
New comment Feb 25
0 likes • Feb 19
Recommend keep going with this program and up the weight…or just repeat and up it next round. As for the diet…focus on the protein intake and calories and maybe drop the calories by 200 to break through
Fun little workout from today 100 swings 48kg 20lbs med ball squats 5x5 40kg rows 5x5 1-1-1-2 getups 48kg 30min sauna All done in about 60min
New comment Feb 3
Milestone Bell
Okay- it’s been a minute since I’ve posted- but I’ve been going thru the flagship program now for 6 months. It is just what I do now- and I’m still loving it! I had never used KBs for training, and coming off elbow surgery- I started small and humble at 16kg GU/20kg Swings. I’m now needing to buy my first 48kg bell to start working it in on my heavy swings!! 👀👀💪🏻💪🏻. I’ve been looking forward to this day - but now I’m left with a dilemma (a fun dilemma). WHAT 48KG BELL DO I BUY??? I want something special to commemorate the occasion- I have mostly all Rogue bells and a few Lifeline (Amazon) bells. So I thought I’d ask the community of big boys @Grant Anderson @Sean Griffin @Tom Kortegaard @Bas De ruyter @Rhys Evans @David Hall @Nathan Visser @Nate Dye @Jacob Nuesser - what should I get???
New comment Feb 27
3 likes • Feb 2
Congratulations on the level up. I have a rouge 48 and I’m a fan
Swings and lower back pain….
Just finished my third round of the 4 week Flagship program. Coming off an elbow/shoulder injury, and never having done KB training, I feel I started pretty light on weight. I am now swinging (2 hands only) 32kg as my new moderate. However, I have noticed that when doing some of the more rigorous days (like 10 swings on the 30 sec with goblet squats mixed in) - my lower back starts screaming after 60 or-so swings. I’m sure it has to do with technique, but I have really studied, compared, followed and filmed to make sure I am doing things the right way…. When do I get to the point where swings feel easier? I don’t feel like I have really gone up much on weight, but still feels tough on my swings. I know the easy answer is my technique… but is there anything else that I should be looking at/focusing on? Thanks for the advice 👍🏻 @Sean Griffin @Grant Anderson @Bas De ruyter @Nathan Visser @Nate Dye @David Hall @Ian Liskay @Jacob Nuesser
New comment Oct '23
0 likes • Oct '23
@Joshua Ihle where do you see 10 swings plus goblet squats in 30sec odd as part of the flagship program
1 like • Oct '23
@Joshua Ihle ahhh i don’t have access to the videos haha
KB just work.
I finished the 4 week program and gonna do it again with the same weights. (40/48). I want that 48 to be light. Guys I’m gonna be 47 in October. I consistently train Jiujitsu with 20 year olds. Kettlebells are just so damn effective and efficient in getting you strong with simple programming with minimal time. It feels like a magic pill. Thanks to @Sean Griffin and @Grant Anderson for all they do for this community and keep swinging!
1-10 of 32
Jacob Nuesser
324points to level up
Husband, father, product designer, 10th Planet Chicago Jiujitsu black belt, kettlebell and cold plunge advocate

Active 24d ago
Joined Jul 4, 2023
powered by