Dan John's Essential Kettlebell Exercises
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- Опубликовано: 21 апр 2024
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Watch the full episode here: • Essential KB Exercises...
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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 strength training 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.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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There indeed is something in sticking to just cleans, presses and front squats… a Russian guy who can overhead press a 151 pound kettlebell bottom up (!) at 60 years of age (his name is Vadim Ischeykin, he’s here on YT), got asked the same question recently, and his advice was, basically, presses, cleans/snatches, and front squats. He also recommended to add pull-ups and some ab work for a complete program.
Yes, exactly. There’s frankly nothing new under the sun. Good training programs are usually just good training programs.
Just started listening to Dan John’s podcast. Wish i came across it earlier, so many great insights.
Thank you so much
The double clean and press with 24’s (done for volume ~150 reps a week) has built my biceps (and triceps) up more than anything, even more so than when I was leaner and could do 10 chin ups
It’s a great combination
🫡Thanks, Coach. I appreciate your practical approach to exercise. Refreshing as always 🤜🤛
Thank you...I really enjoy it.
Awesome! Something I do a bit different is the snatches.. they make my shoulders few amazing…
It could be a great exercise
As you raised the subject of ABC, Mr John, any update on the upcoming book please? I know you’re a busy man.
Once again, as I know every time the question comes up, I finished what I can do and now it’s in the copyright and proofreading phase. It should be done soon.
Would love a vid on chest exercises. That does seem to be the only limitation I see with KBs.
I guess it's just press up variations to complement the others??
Not every tool is perfect. I don’t think there are chest variations unless you wanna do one or benchpress which is outstanding.
Can't you just do push-ups on the kettlebell for more ROM
💪🏼
Back at you
Thanks for the great info Dan. Did I miss the second question he had or the answer or was it unrelated?
The podcast has the full questions. Sometimes, these edited pieces don’t have the full conversation.
Been using kettlebells for around 6 months so far and I’m loving it. Is there anything I can add in core work? More than anything I feel my back, shoulders and lats have grown immensely, just my core seems a little average. I’ve been adding in standard push-ups for chest.
Swings and push-ups are really a great combination, read my material on that. Also, the good old-fashioned abdominal wheel is a great alternative.
Dan, at the moment I don't have matching KB but do have matching DB - any concerns with using dumbbells for curl/clean and press work? thanks again
I think it is just fine, yes. It's a big part of the tradition.
Waiting on that new bodybuilding book like 🫠😂
Me too, actually
Why do you recommend presses over jerks? For raw strength?
he says in the full video that its just a technique issue. Its easier to recommend pressed, less to screw up.
I’m not a fan of these shorts for that reason. Thanks for replying to that.