If All You Have Is a Kettlebell...
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- Опубликовано: 9 дек 2021
- / coachdanjohn
► Personalized workouts based on your schedule, ability, and equipment options. www.DanJohnUniversity.com.
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too. 
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Superior to 95% of the crap you see online! Love it
“Is it a perfect training programme? No, but it’s not bad, and not bad, is still superior to 95% of the crap we see online”
Amen brother. Keep it up Dan, much respect from a Brit 👍🏻
Thank you Dan John. I've just sent this to my 13-year old nephew as it's so important to know these things and I'm passing on to him one of my 16kg Kettlebell's. He's 6ft 3 and plays a lot of rugby. I just hope he watching this as he's going through that rebellious period.
Hes 13 and 6ft3??
@@jethrosutter2331 yes! but every time I see him he's that bit taller and quite the unit. Gonna be playing for a famous rugby team but only their under 14s. When I asked if he watched this video of course he said he know's it all already. Shame, trying to explain to him he has time to perfect skill before others catch up. Coming up against that teenage wall.
@@crayzmarc find a way to not push against the wall but still get the message across
Awesome! In principle form, this looks like, "do what you can, with what you have, where you're at".
My entire website is basically dedicated to this truth.
Dan is the man!
"The true mark of Genius is taking complicated things and simplifying them so anyone can understand."
Much appreciated.
Genius lies in simplicity
His recommendations/suggestions work. Don't overcomplicate working out. Follow Mr. John's principles and you cannot go wrong.
So simple, people still don't believe it, so they don't do it.
Dan always has such incredibly valuable ideas and suggestions. We are so lucky.
Thank you so much. I'm glad to help.
I watch it many many times, Thank you!
Fantastic! Thank you for this video.
neat rugby jersey collection you've got there, Dan :)
So on point that it should be sold as instructions with every kettlebell in the world.
Just in time when my gym is going to close. Thanks!
Just did this instead of my usual fullbody barbell routine. 3 dead hangs for time plus 4 farmer's carry loops around the parking lot lit up my weak forearms and tested my grip endurance. I would do it again!
Excellent.
Appreciate all the content throughout the years Dan; have a wonderful Christmas for you and the family. Cheers brother
Well, thank you. You too: Have a very Merry Christmas.
Wunderfull and so true.
Not bad ist superior to 95 percent you see in the gym, too!!!
Thanks for the videos. I appreciate your straight to the point no nonsense content.
Thank you!
Thank you，Dan.
You are welcome!
This, in my opinion, is by far the most concise and informative post you have made, and by far my favorite video of yours. Thousand thanks, from Sweden.
Wow, thank you! Much appreciated.
Great advice, thank you.
Thank you.
You're the man!
Thank you.
Dan I am a subscriber and I own two of your books and I have one easy peasy question for you. Right now I am trying to work my way up to 500 unbroken swings but I am curious have you ever heard or thought about if there is any carryover to from this type of training to running and cycling? Thank you so much for your time and for putting out amazing content.
You can which it up by doing Dan John’s humane burpee complex just add a pull and loaded carry exercise and your all set.
Is that not the truest thing I have read in a while....thank you.
There are complexes such as armor building, humane burpee etc that combine these motions for a workout that is quick and also gets your heart rate going.
I've got videos on all those as well.
Im not sure if you are joking, but Dan is the inventor of those mentioned complexes..
Finding your channel has been a godsend for me so much online fitness stuff has just seemed like a baroque method of self abuse lol
That's prett funny...
How many sets and reps for each exercise? And how many times per week?
Thank You!
Big ups for the Mayo jersey on the wall! 🤙
My GAA teams are quite a mix. Carnmore, Galway, Mayo, Antrim...my rugby teams are a mix, too. If I work with you, I cheer for you.
For a pull movement, it would be possible to do a bent-over row?
Depending on the angle of the shoulders, that would target lats/rhomboids, traps or rear shoulders.
It would be a more isolation exercise, but still technically a pull movement or am I wrong?
I always need to train my back to keep it in shape 👍🏻
I prefer barbell training but I love the simplicity of a kettlebell!
Of course. Just most people do them so crappy, it's hard to advise rows.
Hey Dan, surprised you didn’t bent over row with a bell? But I too love the hang. Do you feel the US fixation on the bench press has wrecked a lot shoulders?
In workshops, I explain why I don't include that and show the path to how to do it right. You have to hinge, not fold...but I can't do justice to it on a video. Remember: people point out my failings constantly on these RUclips videos for missing this or that. The problem is that a short RUclips videos isn't the same as a three day cert.
Is the pushup not healthy?
How many sets and reps?
In 2020, when I bought my first kettlebell, a 20kg, that's all I had and my body. But let's be honest, I used the kettlebell a lot more than calisthenics. I had friends, family, and coworkers tell me I looked jacked. My response was, "Yes. I use kettlebells" Hahahaha! Powerful info you're sharing here, Coach.
Thanks for sharing! I'm doing my best, so thank you.
🔥🔥🔥💪💪💪
Nice video, I can't do swings due to my ataxia, is there a similar exercise that can take its place, please?
Bulgarian Goat Back Swings DR
Goat Bag
How do you make it progressive with a single kettlebell? The only variable is volume (more reps or more sets)?
Sets,EMOM.
Another variable is time. Admittedly, this doesn't improve strength but only cardio eg. reducing the time it takes to complete 100 swings. You can do supersets eg. 10 ohp x 25 swings no rest. Eventually you will need another heavier KB, but you can get at least a year or possibly two of good workouts from a single KB. At least that's my experience.
i seek for an advice about rebuilding an atrophied muscle,I had multiple surgeries when i was toddler in my right leg due to congenital abnormaility, and now im 19، but my right leg "shin and calf" is to small compared ro the left, i feel ashamed of that and want to fix that but what proper exercise should be done to restore muscle mass?.
I was doing one leg squat for a month but it didnt restore any mass.
....I'm not surprised that the one legged squat didn't restore muscle mass in a month for two reasons....
1. Nothing is going to grow in a month. So a lot of patience is going to be needed to build back up muscle.
2. You are using the wrong exercise. A one legged squat will target mainly your quads and glutes and some hamstrings and core. But unfortunately there is very little activation with your calfs so you were wasting your time....or whoever told you to do that exercise was wasting your time. You should be doing single leg calf raises...try bodyweight first and then add weight. Also, a lot of people think calfs need a lot of reps....somewhere between 15-20 reps.
@@patrickokeeffe4787 you said that no mass will grow in month, but i was told that restoring mass is easier and need less time compare to gaining new mass, so as the latter one need in general 2-3month,restoring need one month or that what i know so would you please explain that?
The reason of doing one-leg squate is because it easier to do than calf exercise, my toes strength and motability is bad due to former surgeries that i can barely move my toes, so i was told to do leg squat. Its good to hear that its waste of time because i thought the atrophy cant be restored.
Thank you very much
@Yousef Abdallah I have to state that I'm not a qualified physician and that you should follow doctors advice always first. I personally still believe that you are looking for results too soon. As for calf raises....you don't have to stand or do them on your toes.....you can do them with a band like in the link I'm going to send below. You can apply what tension or pressure that you can handle doing it this way. It will still work your calf better than a one legged squat in my own opinion. I wish you well and hope you make a full recovery.
But the overhead squat would be with a barbell, not kettlebell, correct? I remember your disdain of KB overhead squats from another video somewhere.
I think that is implied by using the PVC pipe.
How far would you go with this workout (sets & reps) before buying a heavier kb?
Thanks,
Out of shape electrician.
Until it is too easy?
I have only one 32 kilos kettlebell. Doing presses with rhe left arm is not a problem. But with the rights arm only 1-2 reps. Should I insist or use a lighter kb? Thanks!
Well, if you only have one, you might not be able to do this. That's the big issue with good KBs: you can't really adjust load.
Hi Dan, I just bought my first kettlebell 16kg. What would you recommend for pull if I don’t have a hang machine and what about ab work? Thank you in advance.
I do pull ups and hangs on the door frames at college, roof joists of picnic table shelters at the park, gate frames, wherever I can find something!
That’s some pretty good advice. If I could do it all again, I would never recommend anything with polls. No matter what I say or do, there’s always an issue.
Dan, would this be what you recommend if you only have a light bell, say 25lbs?
Send that to the podcast. Good question (I might have a crap answer!) podcast@danjohnuniversity.com
Not bad is infinitely superior to being a potato couch
Absolutely.
🐐
Well, thank you
Just for curiosity sake, what makes the half kneeling press better or why do you prefer it?
I’ve answered this a number of times here on the channel. It’s because it’s also a great flexibility, movement and control movement.
@@DanJohnStrengthCoach thank you for answering it again and your time
would the kettle bell deadlift be as effective as the kbs or the goat bag movement for my easy strength hinge?
Sure!
Thanks Russia for that awesome equipment (kattellbell)
I think if someone has only one kettlebell, buying a looped resistance isn't going to break the bank and would compliment that kettlebell. Even a light resistance band looped under your feet and through the kettlebell can make a 16kg kettlebell feel like a 20kg at the top end on a goblet squat and deadlift. And if the KB is too light to carry....maybe change the mode of carry to a rack, or goblet carry....that will add some challenge.
We use those full sets from Perform Better. I actually use them on swings, too. I agree that these have great value. I have mini-bands, glute loops, big bands, chains and those stretchy dumbbell like ones. The questions wasn't what more the person could buy.
@@DanJohnStrengthCoach .....you do realise that a pull up bar and a kettlebell are TWO pieces of equipment as well?🤷♂️
@@patrickokeeffe4787 I math good.
If all you have is a kettlebell... which weight would you choose?
I think I've answered this a number of times, but I go with the 20 for most people