I started lifting the 48kg kettlebell (aka the beast) a year ago. In six months,
I was able to do 3x3 goblet squats and 10x10 two-arm swings. Then came the
adductor twitch (aka abdominal tendinopathy) and I had to stop heavy squats.
Thankfully, the swing was not affected.
I have "waved" load by alternating the 40kg and the 48kg over the week:
- Mon: 10x10 40kg one-arm swings
- Wed: 10x10 48kg two-arm swings
- Fri: 10x10 40kg one-arm swings
- Sun: 10x10 48kg two-arm swings
Quietly, the beast feels lighter and I sweat less each passing month. In the
past few weeks, it has reminded me of the progress at previous weight levels.
The 32kg and the 40kg once felt the same. I can hardly believe this is finally
Chalk has helped my grip. In one year, I have used up exactly one SPRI block
The skins in my palms have thickened with callouses. Every digit except for the
thumbs has one at the base and the middle and ring fingers each has one extra at
the first PIP joint. Even the tips of the middle fingers have hardened. The big
callouses constantly grow and tear and I have to trim them regularly. Often they
hurt like hell during single-arm swings and pullups. I tried fingerless gloves
but instantly backed off. The layer of leather blocked the sense of the grip and
Six years of training with kettlebells has greatly improved my posture, overall
strength, and most probably the bones and joints. The advance translates to
daily activities as mundane as sitting and walking. For example, picking up
things from the floor had turned rusty since my early 40s but carries out
smoothly nowadays. I no longer round my back when bending but automatically
hinge at the waist as if in a swing or deadlift. Straightening back up resembles
the kettlebell planking in the upswing. The glutes kick in naturally and I enjoy
the muscle contraction at the hip transfering to the torso and arms. With proper
breathing, even pulling weeds in the yard gives me pleasure.
To lower the hips to lift an opponent up is also taught in self-defense. It is
the same core muscles that hoist the weight. If I can deadlift 280 lbs, I should
be able to jack up a 180 lbs person with ease. I just need to assume the right
For the first time, Timeless Sinister* feels achievable. It means that, as far
as the swing (which is a full-body movement) goes, I have become three times as
strong as I was in 2015. Thank You!
* 10x10 single-arm swings with the beast, as in Pavel's Simple and Sinister, 2nd Ed.