How to Build Muscle with Kettlebells | Dan John

[@albertsmith9315]

Hey Dan, just wanted to say that for as long as I've been reading about it, I finally started to work the Armour Building Complex starting 1 January and it is really making a difference for me. The basic reason is that I've been wanting to incorporate more squats into my routine and the ABC is heavily weighed towards that move. I'm in my mid-60s, so I went with the "timeless" method starting my next round when I am sure I can do it without fail (or injury), but without being married to the clock I average just over a minute between the rounds. I do a Clean and Jerk program from Pavel on Monday and Thursday with a lot of overhead work. Then on Tuesday and Friday the ABC with only one overhead press... perfect. FWIW, I use coins as my counting technique. I lay out 30 nickles on my table, 6 rows of 5, and upon dropping the KBs after the last squat I take one nickel away until all 30 are gone... simple and no math.

[@crayzmarc]

Oooh I like that idea with the coins. Thanks for sharing.

[@DanJohnStrengthCoach]

That's an excellent way to do this...I make those little lines but this is really good.

[@warrenellis1023]

For the ABC… I bought a super cheap digital counter, it’s wearable but I don’t wear it, for a couple dollars. You tap the button, it displays 01. Press it again, 02, and so on. You could even strap it to your bell if or barbell unintrusively if you wanted. It’s the size of a finger ring, I throw it in my bag, and go. I also use an app on my phone called “interval timer.” It’s meant for HIIT, but you set it for whatever you want… 16 minutes… it can ding for whatever intervals you set. If I set it to ding EMOM for 20 minutes… if I complete it I know I did 20 rounds. If I only get 17 minutes I know I got 17 rounds. I can’t remember if it’s free, but if not, there’s certainly other versions with the same idea. Easy thoughtless ideas which may help someone doing kettlebell complexes. Thank you.

[@DanJohnStrengthCoach]

Love these ideas...

[@BluegillGreg]

Your program sounds great. I started the bb clean & press with my Brother and Dad about 50 years ago and I still love all the overhead lifts. I find the kb ohp to feel really good, the shoulder just moves so well in this lift. Plus it's so portable! I've been taking bells with me and stopping at hiking trails, river sides, ocean beaches, etc on my way home to work out.

[@DanJohnStrengthCoach]

That is awesome!

[@ryanrogers8211]

Thank you for this Coach!

[@DanJohnStrengthCoach]

You're so welcome!

[@markrobinson1291]

Cheers Dan, as always, your tips are smart and simple things, explained well, I will add in the alternating presses into my program for today and see how it pans out over the next few months

[@DanJohnStrengthCoach]

Sounds great! I love those presses...

[@JohnSmith-fr5gg]

I remember doing clean and jerks with double 32s along with double front squats and I noticed some hypertrophy and strength increases. Man makers with this particular load are brutal.. I think the overhead presses you can modify them in different ways to put the emphasis on the upper pecs, deltoids, or just efficiency of the lift itself..I liked mixing them up a little bit but I was surprised just by leaning back slightly how much my upper pecs were stimulated..

[@DanJohnStrengthCoach]

That's a good load for training.

[@markrackroyd]

This was a great question and answer - I think maybe the first time I've heard Coach Dan pull together these strands into a single/complete program. Timing was perfect for me so I started on this when the podcast came out a couple of weeks ago and plan to run it for about 8 weeks. I'm rounding things out with some hangs, swings and carries on appropriate days. Those goalpost presses. Yeesh.

[@DanJohnStrengthCoach]

Tougher than typing about it, yes! Another good thing about the goalpost presses is that you can use fairly light loads to get the work in.

[@markrackroyd]

Update... I've run this for six weeks and am now about to have a lighter week - just felt recovery falling behind this last week. What happened: > I used dbl 24s for ABC and did a mix of goalpost presses (20s) and alternating presses (24s) for the press days. > I sprinkled in some hangs, swings, TGUs, suitcase carries, some original strength moves and some towel curls (which seem to help keep my elbows happy). > I got hungry on this programme - I got ravenous during week 3 and then suddenly had a leap in my stamina and tension during workouts. > Pressing: The workouts are hard and I should have gone lighter - I was only getting 5 reps of the pressing movements - I thought I would be able to add reps, but in fact I went from 5 wobbly fighting reps to 5 good reps. To get 8 I needed to use 16s for the goalpost press and 20s for the alternating. For reference I can press the 32kg for a double on both sides - I was too greedy! > ABCs - 15 rounds was fairly challenging at first, and I built up to 28 rounds EMOM. I found that by using lots of tension on the cleans and good squat depth those parts of the complex could be 'brought up' to be closer to the press in difficulty. I tended to stop when things got ugly, but certainly if I wasn't doing 'other stuff' in the workout I could have forced some more rounds. This is quite addictive. Outcomes and feedback: > This is more demanding than it sounds on paper - I really needed to eat, sleep, walk, rest etc in order to make progress. > I love the simplicity - even though I added extra 'stuff' around the edges, I knew that I basically had either an ABC EMOM workout to complete, or else 5 sets of pressing >My shoulders, glutes, arms and quads have really grown - I was surprised at the impact on my glutes. My trousers and T-shirts are tighter and the KB is suddenly floating nicely in my swings. >Although this was demanding and I felt generally tired and hungry there was weirdly very little soreness - if anything I felt more able to run, crawl, carry and generally enjoy being the father of an active two-year old. > Perhaps it's the cleans, but this programme had an oddly positive impact on my 'snap' - I tested some hillsprints and snatches yesterday and there's a lot more power there > Workouts took about an hour with a long warmup, some pulling work added, and 'extra stuff' at the end. More like 30-40 minutes with a shorter warmup and just the core work. What's next: > This felt like quite a bus bench experience, so I'll probably switch to some easy strength and get outside more in the coming months > If I wasn't so focused on walking/biking as hobbies I might be tempted by doing something like the transformation programme with more of a skill/power/balistic focus > I need to deload. After really pushing tension on all the workouts and increasing rounds of the ABC consistently I'm pretty achey and fatigued this week. If I did it again: > I'd start light and get the full reps/time that Dan recommends for the press workouts > I'd take it more seriously and plan in more eating/sleeping! > I'd run a 4-6 week pure strength programme beforehand, rest for a week and then go in strong > I'd stick with the supplementary stuff that I added (or similar) - I felt like I got a really well rounded programme and good outcomes I will do this again - I was amazed at how effective and enjoyable this was, and all done with a bunch of bells and a pullup bar on my own deck. Thanks Dan for the great insights and programme!

[@Documentary81]

Brilliant stuff Dan. I've been using the ABC all off/pre season ahead of this rugby season here in the UK and have found it excellent. Regarding the matter of keeping count of 30 sets, I downloaded a free gym/tabata/interval timing app, programmed it for 30 sets with no rest in between - as per EMOM. Then I go to it, when I finish a set, I just have to wait until I hear the 3 second warning and the whistle to start the next set. Its really easy, eliminates having to think about anything other than putting forth the effort into each set. Brilliant stuff as always, keep it coming, this is gold.

[@DanJohnStrengthCoach]

Thank you so much! I don't use those apps anymore as I always screw them up over time...I have an old clock that just needs a battery to work for me.

[@lewiselliott9038]

Absolutely amazing video again!

[@DanJohnStrengthCoach]

Glad you enjoyed it!

[@crayzmarc]

I too forget to keep track of things like that especially when in the moment of exercise. It's akin to a deep meditation for me because I empty my mind of so much. And unless I really consciously make an effort to remember it is easy to get lost. Same thing happens with swim laps. The thing I've found useful at least with bells is a GymBoss. So if I'm doing like what you say 30 second armour building complex every 30 seconds pre-program it and go at the beep. Also do it for warm ups. Another less tech option is to actually say things out loud. That helps too.

[@chriss6971]

On top of what you said, I often count on my fingers but when I hold them up I have to look at them for a few seconds to remember the number.

[@DanJohnStrengthCoach]

That's so true. When things are really going well for me, I often just forgo taking notes and just do it. (I should trademark that...)

[@christopherguarnieri7439]

Dan I’ve been doing this complex for a quick workout, with 1 KB. 25 marches right hand/ 25 left suitcase position 3 clean and press right/left Repeat for as many rounds in 30 min.

[@DanJohnStrengthCoach]

Good work here.

[@_fanter]

Something about the seesaw press gives my upper-mid back a nice little massage. I sometimes do sets throughout the day with light bells just to loosen up.

[@DanJohnStrengthCoach]

I think I know what you are saying. Just a good feeling

[@kevinorr6880]

Love that program! Thank you.

[@DanJohnStrengthCoach]

Thank you.

[@tomclowes5874]

Im hopefully going to start doing this through march and April to get back in shape. Will let you know how I get on (plus a few suitcase carries on ABC day and ab roll on C&P day)

[@DanJohnStrengthCoach]

I would appreciate the updates...

[@Brodinn]

Update?? :)

[@HkFinn83]

1:15 If you can do presses with a kettlebell that heavy, I’m convinced you could build a physique similar to what you could with a bodybuilding routine ‘body part split’ style routine, if that’s what you wanted. I’ve gained/maintained good muscle mass with just swing one day and press the next, repeat. And I’m definitely not pressing anything like 48kg😮 I wish😂

[@13Ambro]

I’ve thought about a similar program but was concerned my legs were being neglected. Did you find just swings and presses built your legs at all?

[@DanJohnStrengthCoach]

I like that simple approach.

[@HkFinn83]

@@13Ambro good question. I have some meat on my legs that wouldn’t be there if I didn’t train at all - mainly hamstring and glutes. Don’t really have much of the kind of quad development a bodybuilder would call big legs, but you could probably get some of that just by adding in some squats with the kettlebell. I hold the position of a deep ‘Asian squat’ to warmup/loosen up/keep mobility before I train, but not for hypertrophy or ‘strength’.

[@AstroZombie1]

@@13Ambro obviously quads aren’t prime i either movement but what’s stopping you from adding in some heels elevated kb squat variation and lunges?

[@jean-christophelebachelet5926]

Hello Dan, I'm 50, short 5,5, and medium 140 pounds, not an athlete but a normal sport guy, I do mountain biking, bench press, pull ups and KB, after looking your different type of KB workout, I design my own program with ABC complex , rite of passage and human burpee (with 10 to 1 ladder), adds some 5 x 10pull ups, and use Farmer walk or suit case Carry for finisher and I did it 3 times a week, its like that : Monday Warm up + ABC + farmer walk Wednesday warm up + Suit Carry + Human burpee + 5x10 pull ups Friday Warm up + rite of passage + 5 X 10 pull ups + farmer walk And ads one turning workout saturday or sunday with ABC or HB or ROP Do you think it's a good all program, I have 2x 16 kgs KB and I thinking about 1 x 24 for human burpee, due to an injury with my left Shoulder I can't press for now can I do Snatches or More Clean for replacing ? Thank you

[@DanJohnStrengthCoach]

I think it is a great program. Lots of variation but reasonable. I would just stick with this a bit...

[@frankied910]

Hi Dan, do you ever incorporate any horizontal press work? Thanks for another great video.

[@DanJohnStrengthCoach]

Well, certainly, but most American males need just about zero after youth training.

[@craigmuncie2634]

Still amazed you don't have more followers /subscribers....... The content is top notch, and better than all these crappy influencers......

[@DanJohnStrengthCoach]

Thank you. I honestly can't do anything to "influence" people but stay true to the course.

[@craigmuncie2634]

@@DanJohnStrengthCoach you are a legend, and I'm honoured for your reply. Been a fan of yours, and read lots and followed you for years, with regards to strength and conditioning training. Thanks, and have a great weekend

[@craigmuncie2634]

Still very chuffed about a reply from yourself 😊😊😊

[@edislavurban5660]

Hi Dan, I’m 62 years old. How heavy kettlebells should I work out with? I have 12kg 16 kg right now.

[@DanJohnStrengthCoach]

Well, then the 12 and 16 then. One of the issues with KBs is that you can change a pin or add plates.

[@captainchaos6991]

Have you ever trained, or trained with individuals who can't overhead press and if so, what so you recommend as an alternative? Cheers!

[@lewiselliott9038]

Floor press, close grip bench etc

[@DanJohnStrengthCoach]

This is an "it depends" question. If it is medical stuff, we do what we can. "Can't overhead press" is just one of those tough issues. Usually, we just wish we had a Time Machine to go back and deal with it BEFORE the issue.

[@captainchaos6991]

​@@DanJohnStrengthCoachThanks!

[@kiredimoski6845]

That sounds great, just one question. When you say alternating presses and singles, does that mean that after alternating presses you do single arm presses or maybe some snatches instead? Thank you so much for all the effort and advice💪

[@DanJohnStrengthCoach]

Well, you could certainly do that. Generally, I keep one press only during a workout. The new book gives you all the options.

[@Steeve2k19]

Hi Dan, Would this programming work with the 1 hand ABC you gave us ? Thank you Dan.

[@DanJohnStrengthCoach]

In the new book, I have about two chapters on this idea. So, yes.

[@Steeve2k19]

@@DanJohnStrengthCoach Oh well, i should grab this book then. Which one is it ? Easy strength omnibook ? Thx a lot for what you do for us. 🙏 Have a good day :)

[@kevindemmons4823]

Hey Dan! I’m currently doing pavels AXE kettlebell protocol with hand to hand swings and sometimes I mix in the two hand swings because I feel it more in my hips and glutes. I only have kettlebells. Would the alternating overhead presses twice a week be a solid addition? Or would you recommend something else to build some upper body size? I’d also love to see you do a video on your take of the Kettle AXE protocol. Thanks in advance for taking the time to answer my questions!

[@DanJohnStrengthCoach]

I think presses are always a good idea. Always. No...I won't comment on it. It's a "no win" for me.

[@dhananjaydave]

when is the book coming out sir

[@DanJohnStrengthCoach]

Honestly, soon, I hope. It's always a journey.

[@JohnSmith-fr5gg]

Dan did you ever meet Mike Mahler at any of the kettlebell workshops? That guy is strong as hell. Pretty good guy too.

[@DanJohnStrengthCoach]

He brought me to London to do a workshop...I know him well.

[@obical9069]

ABC has been great, been doing with double 20s, every 30 seconds on 30. Dan, I have a 24kg and 28kg at present - I was thinking there'd be use in doing ABC with both together and every round switch which side has the 24/28. Would this be a good idea, or am I likely to create imbalance issues? I figure there is a risk of overcompensating with the uneven load that I'd need to be mindful of, as opposed to single KB work I do. Thanks in advance.

[@DanJohnStrengthCoach]

I like the uneven weights for any athlete doing this, so "yes."

[@darrinpatterson7392]

Mr. John, I have two adjustable 40lb KBs; they can possibly go to 50lbs, but it gets awkward. Any suggestions? At this time they are the only ones I could afford and my space is limited.

[@DanJohnStrengthCoach]

That’s actually a good set up. In the book, I talk about a few variations like this.

[@darrinpatterson7392]

@@DanJohnStrengthCoach Thank you.

[@thecastle09]

How do I learn to do it correctly

[@DanJohnStrengthCoach]

I went to a certification. I think that’s the best way.

[@richarddavidjohn6803]

I’m forever loosing the amount of reps I’m doing ABC. At least I’m not the only one!

[@DanJohnStrengthCoach]

It's honestly the reason I do EMOM, it MAKES me focus.

[@yosefveira]

Hi Dan, I got a problem and need some advice. I'm a 57 years old martial artist. Tying to increase my force I buy a 24k kettlebell. Before that I use a 20k for snatch. I love the snatch, hehe. Then I've been seduced (ego may be?) to use de 24k. At the beginning I can do 6 reps. Then my technique began to degrade, I began to make fewer repetitions and the consequent failures, especially in takeoff they began to cause me a lot of frustration and lack of trust. What can be caused this? I am also suffering tendinitis in both elbows, due to other causes and that pain may influence something. But, I'm not sure. Should I go down to 20k? I sincerely do not understand how I could go back in my performance. Is better more reps for the snatch than continue trying dominate the heavy load? Thank you in advance.

[@DanJohnStrengthCoach]

First off, yes, drop to the 20. I think I need to see a video on your 24 k tech, but do you have someone you can trust to coach you?

[@johnfreeman1272]

Looking at The Barbell Prescription, but I don’t have ready access to a steel gym. Wouldn’t The Kettlebell Prescription do the same thing? If there was such a thing.

[@DanJohnStrengthCoach]

Do you mean like a book? I have one on this.

[@johnfreeman1272]

@@DanJohnStrengthCoach Thank you for the reply! What's the title? I would love to read and absorb it. What kettlebell movement would replace the bench press? I can't believe I"m chatting with Dan freaking John. Wow!

[@fintanotoole6723]

Is there any direct chest work in this programe? Or do you think the vertical presses engage the chest enough?

[@DanJohnStrengthCoach]

I always consider that "Frankenstein's Monster" training. I'm not a believer in training bodyparts. Answering your question, probably not...but is it that important to you?

[@fintanotoole6723]

Thats a fair point. Thanks for the food for thought

[@HkFinn83]

I got some good upper chest development from ketllepressing but I agree if you want that modern bodybuilder pec look…do what bodybuilders do

[@jjm4643]

How about throw in 3 sets of push-ups or some variation on pressing days??

[@markrackroyd]

For what it's worth, I find that the double KB press has much more 'chest' than single press, though that's not something that I particularly worry/care about.