New kettlebell program – March/April/May 2022

New kettlebell program – March/April/May 2022

The program we’re going to do at Swole/Meathead/Olympus for the next 8 weeks is the single bell version of the Kettlebell Only Muscle Gain (or KB OMG) program from Joe Daniels of Swing this Kettlebell Club. I had spent my spare time over the last few days trying to take his somewhat colorful spreadsheet and convert it into our usual format. With time running out before Meathead tomorrow, I decided to throw in the towel and just go with his sheet. It’s a little all over the place, but hopefully you can get the hang of it. In addition, there are helpful links embedded in a couple of places to walk you through different exercises and mobility work. He’s got some original exercises, so it might be worth watching some of the videos if you are unfamiliar with them. If you’re Qing a workout, please make sure you know how to properly perform the exercises!

Here’s the program.

This is an 8-week program with 4 workouts per week. Since we have more time at Olympus on Saturdays, I would suggest performing the 3rd and 4th workouts combined or cherry picking from the two to come up with 60 minutes of exercises, but it’s up to the Q. If you have extra time, please feel free to use some of the complexes we’ve been doing. They can be found on the Complexes tab in this spreadsheet.

Sorry for the brief pre-blast, but I’ll be happy to answer any questions you have at a workout.

See you in the gloom,


About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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