Great article.
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Proud to say that I’ve finally managed to introduce the 20kg bell for TGU and 1H swings. Currently doing 2 sets of 10 and have 2 days behind me. Was a bit nervous before trying but kept focus and nailed it. Felt so great. Wishing everyone positive thoughts who is on this journey. You’ll get there.
I’ve still no clue if this is helping my cycling or not. I don’t particularly mind though. Physically though, I definitely am noticing changes. Shoulders, lats, arms and ass are all benefiting. Just over 4 months in now. Currently skipping 2H swing days in favour of a rest day. Not doing any other weights and so far just purely S&S. My TGUs are still long. Hard to get them below a minute. I guess I am just a bit of a sloth. Pavel doesn’t talk about sloths though…
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Doing my TGUs with my 4kg dumbell at the moment. How many TGUs are you doing each side in a session? 5 per side?
Hi @DameLisa - my sessions are as follows currently.
2 sets of:
- 5 x prying goblet squats with 16kg (last rep, I do 5 curls each set)
- 5 x hip bridge
- 5 x Halos right with 16kg (with curls)
- 5 x Halos left with 16kg (with curls)
For the Halos, after I do 1 rep, I bring my elbows back to my sides and curl the bell down until my forearms are parallel with the ground before going up for another loop to work on my biceps a little more. I find these pretty hard still with 16kg but its getting easier to finish strong recently. I upped the warmup from 12kg to 16kg about 2 weeks ago.
After that it’s all standard as far as I know.
5 sets of:
- 10 x right hand swings
- 10 x left hand swings
5 sets of:
- 1 x right hand Turkish getup
- 1 x left hand Turkish getup
And since I am now introducing the 20kg I’m doing the 2nd of those 5 sets with the 20kg.
Fastest I can do this is around 24 minutes. Usually takes me around 30 ± 2 minutes. This includes the warmup which I usually rush through in about 7 or 8 minutes.
I’m doing 2 days on, 1 day off mostly. Sometimes, I take 2 days off if I think I need it and sometimes I do 2H swings instead of the off day. Trying to listen to my body. Also trying to eat plenty and get protein where I can. I think the main thing is not to over do it and just stay consistent. Somedays you are strong and somedays hurt more than you think they should but this workout never wipes me out by itself which is super.
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Ok that is super helpful thanks!
I am doing
4 sets of:
5 Goblet squats
5 bridges (weighted)
5 halos (alternating L or R on alternate sets)
Above all with 10kg
10x10 double arm swings with 10kg
2x TGU 1 per side 4kg
2x TGU 1 per side 10kg
Not today as am SUPER tired, but likely next time I will increase the goblets and the swings to the 12kg
Am liking the idea of adding in the curls on the Goblet squat.
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Awesome progress!
Wow that dwarfs mine!!!
It’s a bit nuts how much bigger it is.
Going to have to build up the courage to it like I did to the 80lb.
Here’s side by side of a 24…
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Put it next to a 16 and a 12 for a laugh 
Ahahahahaha you just simultaneously both made and ruined my day. That is a MONSTER!!! And terrifying 
I definitely only aspire to a 24kg!
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You know what made the weights feel lighter?
Going to the next weight. Working it in a few sets at a time.
I’ve had to go half increments because of my shoulder - and honestly comfort factor. Jumping 16 lbs as these get bigger just doesn’t sound like a good idea to me.
Makes the stages take longer, but it’s still progressing.
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Wow. 40kg!!! even its shadow is big. You are making really fast progress up the bell chain. Must be costing you a fortune in iron 
Cheaper than a new bike though…
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!!! 
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Immediately so glad I’m not the only one who thinks this!!
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Got a really good supplier here in the states for the bigger ones - Rogue Fitness.
Everything 24kg and under I’ve gotten on sale through Amazon for super cheap and free shipping. I may be $700 all in on KBs now.
That wouldn’t even cover new tires for all my bikes 
Weight lifting is for sure cheaper than biking.
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So much cheaper. My 16kg cost less than one new tyre. Acrually it’s cheaper to buy a set of 4 tyres for my car than a set of 2 tyres for my bike…
But I digress. Did half my swing sets with the 12 today and it felt just right. Is a low intensity, high duration week hormonally, so not pushing too hard, but come the end of next week, that 12kg is gonna be the norm. Was dying to do all 100 swings with it. It’s coming on holiday with me
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Speaking of tires and kettlebells, I had to take a week off the S&S routine after tearing open my palms trying to mount a set of Enve SES tires. Should have worn gloves 
.
Up to 2 sets of swings and 1 GU with a 16 Kg bell. Really need to get my act together and order some rubber mats, so I don’t break a floor tile when I eventually drop one.
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