How to achieve the “STRONG ENOUGH” kettlebell strength standards

if you want “everything all at once?”
It can be tricky getting all the loading parameters correct.
I recommend you use this program.

If you have problems squatting, a lot of guys - especially over 50’s - are swearing by this one.
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We’re starting to pick up quite the conversation over on my YouTube channel where I laid out the benchmarks for what I consider “STRONG ENOUGH” to pretty much do whatever you want.

Here’s the conversation:

LINK

Please add any of your comments.

In the meantime, in case you missed it, here’s the definition of what I consider “STRONG ENOUGH”:

I believe it’s simply “strong enough” to tackle anything life throws at you so you can throw it back.

It’s “strong enough” to chop a cord of wood without being overly sore the next day…

… To grapple without getting [too] gassed…

… To pack out your house at a moment's notice…

And probably even run faster, further, than your friend when being chased by a p*ssed off Momma Grizzly Bear, who’s cubs you just scared while traipsing through the woods. ;-]

So, after 20+ years of experience, here’s what “STRONG ENOUGH” looks like to me:

[1] 10 sets of 5 reps Double Clean + Press with 2x32kg in 20 minutes or less
[2] 10 sets of 5 reps Double Front Squat with 2x32kg in 20 minutes or less
[3] 10 sets of 10 reps of 32kg Snatches in 10 minutes (that’s 5 sets of 10 each side)

Now obviously, depending on your current strength & conditioning levels, from where you stand those standards might look kind of daunting - maybe downright impossible.

That’s why I recommend you “stair step” your goals using these interim benchmarks:

GOAL #1: Use 2x16kg for the C+P, DFSQ, and 16kg for the Snatch.
GOAL #2: Use 2x20kg for the C+P, DFSQ, and 20kg for the Snatch.
GOAL #3: Use 2x24kg for the C+P, DFSQ, and 24kg for the Snatch.
GOAL #4: Use 2x28kg for the C+P, DFSQ, and 28kg for the Snatch.

The important part is that you embrace the process and get started.

BUT…

How do you get started?

Generally speaking…

I recommend starting with your #1 weakness.

For many, if not most, that’s going to be the DFSQ.

That’s because it:

[+] Teaches you how to stay tight in the rack
[+] Teaches you to create Intra-Abdominal Pressure (IAP) which helps stabilize your lower back and pelvis, which protects your spine
[+] Strengthens your abs from the inside out (both the Inner Unit, which creates IAP) and the outer unit
[+] Strengthens your legs (obviously)
[+] Strengthens your shoulders (from holding the bells in the rack)
[+] Improves your Press (indirectly - for some)

Next, I recommend the Double Clean + Press.

Pushing your strength up in this lift will not only make your whole body stronger all over, you’ll also have more “strength reserve,” which will make your Snatches feel much lighter.

Now obviously, you should be familiar and comfortable with the technique of both the Clean and the Press and should be competent in the single KB C+P and have no major asymmetries between your two sides before embarking on the doubles.

Then, focus on the Snatch.

And if you don’t know how to or aren’t comfortable with the Snatch yet?

Focus on the 1H Swing.

It’s a great “foundational” exercise for the Swing.

Why this order?

Simple.

Power is “based” or “formed” on a foundation of maximum strength - or training to be stronger.

So the stronger you are, the more potential power you can produce or express.

“Yeah, but Geoff - I want to focus on everything at one time!”

Look, I get it.

Me too.

But I only recommend doing this if you have a base, or foundation in place.

What’s that look like?

Bare minimum, you’ve nailed down, checked off, and are fully confident in your abilities with the single KB lifts, are relatively healthy - no active injuries or lingering fallout from previous ones.

Then, if you want “everything all at once?”

It can be tricky getting all the loading parameters correct.

I recommend you use this program.

If you have problems squatting, a lot of guys - especially over 50’s - are swearing by this one.

Stay Strong,
Geoff

[danlokenespanol]

15 min workouts a day is something I can stick to for life. I'm making this 15 min KB exercises my daily minimum M-F. Cause I'm that guy who is always on and off with fitness. Trying to make Progress, not to be Perfect...

[battleax]

Love your stuff its for anybody and everybody

[cb]

Thank you for the kettlebell guidance Geoff. As I am just recovering from a lengthy illness, I am looking to get back on the fitness track. Your coaching is really helping, and I really appreciate all that you do.

[shumardi]

I just finished phase 1 of The Strong with a pair of 20s C&P. Instead of going to The Slow and Steady with the 20s I am starting The Strong over with a pair of 24s. When I finish The Strong I will evaluate at that time if I want to proceed to The Slow and Steady with the 24s or start The Strong over with 28s

[shantanusapru]

Great video, Geoff!
Thanks for the guidance!

[pierre]

Interesting that the front squat can help with the press. Currently doing ROP with a single 20K which feels perfect for me at the moment but I have some way to go I should start double kettlebell work then.

[ADHDean.]

Thanks fot the reminder Geoff! I'm on the last workout of month 2 of RMF and have honestly been struggling and not getting the results I'm after but this video has helped me to realise I'm missing out by trying to make my non dominant side catch up.

My plan is to continue RMF but executive everything with a single weight (so from 2x20kg down to a 16kg) then do the prescribed reps in a more controlled fashion in a left then right fashion.

[cioran]

All these videos are great, very interesting 🎉

[philiptaylor]

Quick question: at 63 years of age are double 32 kgs realistic?

[sambsialia]

I like to lift weights some. And, I like to ruck too. Any reason I cant do your progression? What do you think about bone density with kbells?

[tricaexmachina]

Hey coach, would using a barbell to perform these movements/milestones have the same benefits or do kettlebells have some greater benefit intrinsic to their shape and movement patterns?

[andreasjansson]

Is there any strenght standards for kettelbell complexes?

[bell]

Bro, i cant even do it with a pair of 16kg kettle bells 😂
I'll start off with more like a pair of 4 kg kettle bells 👍

[russellhelmstedter]

In this video, you compared a 4 RM to 10 sets of 6 in a workout. You then claimed it was a 15X improvement. Unless the client was unable to do any additional exercise in the same amount of time, this makes no sense.

My understanding of your work, is that a RM is based on a single set. Comparing a single set of work to 6 sets of work is unfair.

A more appropriate comparison would be a new RM. Supposed the client went from 4 to 6. That is an impressive 50% increase. Considering that the client is now able to do 10 sets of 6 reps, I imagine their new RM is even higher.

Another appropriate comparison would have been how many sets of 4 in a given time frame the client started with to how many sets of 4 they can now do in the same time frame.

[jvm-tv]

Sorry but those are crazy numbers that are not accessible for majority of people except a few genetically gifted. No amount of purchased program can change that.