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Free Kettlebell Transformation

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28 contributions to Free Kettlebell Transformation
Flagship Upper Body Ladder: A Novel Translation
I have been consistently analyzing the paradigms and frameworks shared by KT on social media, and it's an understatement to say that they contain a treasure chest of training pearls. While they provide the necessary methods for training and progression across multiple movements, further dissection is required to identify the essential and implied tasks needed to create a complete lifelong training regimen. This can only be achieved if individuals are committed and clearly defined their short-term, intermediate, and long-term goals. After dedicating 150 days to the Flagship model, I wanted to incorporate my 35 years of various training experiences and models from other disciplines into KT's approach. As a result, I have created a novel 12-week program founded on the Flagship model. I have translated the roadmap to the 48kg getup and an upper body-focused KB press/pull ladder strategy into the flagship model. The core elements of the Flagship model remain the same: train four times a week, with sessions that last less than 50 minutes, and include an optional "Finisher" for those days when you want to push yourself further. I am excited about this block of training and the strength to follow! Stay tuned here for training updates. ⚒️
New comment Mar 20
0 likes • Mar 18
@Ak Svercek What you say is very true about heavier bells. I tend to prioritize in my training the "harder" exercise first so that if there is failure then I actually did the hardest training already. So in theory if you do the highest volume first you will be sure you did the "meat and potatoes of the workout" in the long run it might give you some better gains in strength and hypertrophy? Will keep you posted for sure!
0 likes • Mar 20
@Ak Svercek Thanks for taking the time to read and reason through my logic! I will be around to give any feed back and would love to see what the data shows!
Warmup for TGU
I’m curious / what do you guys do / what warmup exercises would you recommend before getting into a TGU?
New comment Mar 14
1 like • Mar 6
@Vishal Nathu Its essential that you learn to love the process, and keep going. Ive been doing the Flagship program for about a 6 months now loving the results. I had been doing the Simple and Sinister protocol for about 2 years before that. I can tell you that the Flagship program is very well thought out! Stick to 4 days a week and try not to add any other programs in the beginning and you will be fine!
0 likes • Mar 14
@Nathan Green You are correct this is the way to go about it!
Maybe hitting a wall?
Have not posted in a while. Worked up to: (Using the Flagship Program) ( 4 x per week) - 2 hand swings with 40 kg (going to 48kg) - TGU 40 kg, (couldn't get all of the 10 TGUs with 40kg). Hit a wall, felt weak. Started to do 1 hand swings: (3 to 4 x per week) - 1 hand swings with 24 kg (going to 28kg) - TGU 32 kg Last week I took a deload week because I have had a lot of stress in my life. (3 x on the week) - 2 hand swings with 28 kg - TGU with 28 kg This next week I will begin working my way up to heavier 1 hand swings. (4 x per week) - 1 hand swings 24 kg (Heavier KB of 28 kg) - TGU 32 kg (Heavier KB of 40 kg) Ive been rejected from the 40 kg TGUs maybe I can just work myself up with these "lower" bells with the 1 hand swings, after all it is less weight on my frame even if it is harder with only one hand. Any suggestions of how to proceed? @Grant Anderson
New comment Mar 15
1 like • Mar 13
@Ak Svercek This sounds awesome! Where can I see it???
1 like • Mar 14
@Nick Jones Thanks Nick! I will take this into account maybe it can help!
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 26
Excellent work! Get yourself a nice Rogue one, I got mine and I really like the geometry. Great looking too!
Training Log
I'm looking for consistency right now. I've started the Flagship program twice and each time only got mid-way through the second week before getting knocked of the wagon. I've used the Step Progression model in the past to level up my two hand swing and getups, and for now plan to go back to what I know works for me. While I work on consistency with my training frequency and consistent progress with the weights, I'm also going to work on consistency with the other factors as well: sleep, water, food, walking.
New comment Jan 2
1 like • Jan 2
@David Hall Sad to hear about the toe! However it sounds you are a resilient person looking to get to where you want to no matter the obstacles! Maybe you can get some KB Press or some pullups until your toe gets better? Keep up the good work and best for this 2024!
1 like • Jan 2
@David Hall haha I know what you mean about the pull-ups! They are hard, however you can always regress on the movement and do only "negative" pull-ups, (don't worry about the name they count!) Just jump up to the bar and with the control come down slowly and repeat! Try going for 60% of your rep max or 80% on " hard days".
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Joe Zaga
58points to level up
Joe, KB and mobility enthusiast.

Active 5h ago
Joined Jul 26, 2023
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