How to know when to move up a kettlebell size?

👉 ‘SWING HARD!’

https://salutis.kartra.com/page/SWING-HARD-2

👉 ‘THE GIANT’

https://salutis.kartra.com/page/oWP219

👉 ‘THE GIANT X’

https://salutis.kartra.com/page/giant-x

👉 “The King-Sized Killer”

https://cart.chasingstrength.com/ksk2

👉 Kettlebell STRONG!

https://salutis.kartra.com/page/strong-ts

👉 Kettlebell HARD!

https://cart.chasingstrength.com/hard3b

Here are some ideas for you:

1- Moving up a bell size:

Typically, I use a 10x5 - 10 sets of 5 - in 20 minutes - as a test to know that a client (or myself) “owns” a KB - especially for a combo lift (two lifts in one - the C+P) or straight up “Grinds” for strength work.

For example - Move from 2x24kg C+P to 2x28kg C+P. (Or just Presses.)

That’s approximately 1 set of 5 every 2 minutes.

You have to make it in the time period or we’re still keeping those bells in the program.

For ballistics like the Swing, I think the time-tested and true 10x10 (10 sets of 10) in 15 minutes or less is a great benchmark.

It ensures you “own” the weight simply because 100 reps is no joke.

If you need programming ideas, use ‘SWING HARD!’ where you’ll find 10 different 8 week (or more) long programs for both the 2H and 1H Swing.

2- Moving to a More “Advanced” Exercise:

For example - moving from the 2H Swing to the 1H Swing.

I recommend a 10x10 in 15 minutes or less with a 24kg for men, and a 16kg for women.

And for an exercise like the Snatch?

I recommend you have the following exercises “dialed in:”

[+] 1H Swing w/ 24kg for a 10x10.

[+] TGU w/24kg for a 10x 1+1 (10 sets of 1 on either side) in 15 minutes or less.

[+] Single Clean + Press w/ 24kg for 10 sets of 5 on each side.

Those will build a big, strong base for that Snatch, making it feel pretty darn easy and free from any fear of injury.

[CAVEAT: You have a strong background in the Olympic lifts. Then you can Snatch a KB right away.]

Another question I got was about the Goblet Squat:

How do you know when you’re ready to move up to the Front Squat and do you go straight up to the Double Front Squat? Or do you stop “in the middle” with the Single KB Front Squat?

First, be able to hit 5 sets of 10 with a 24kg for your Goblet Squat. (Use a 16kg for women reading this.)

Next, I advocate moving to the Single KB Front Squat BEFORE moving to the double FSQ.

Here’s why:

Asymmetries.

You’ll notice very quickly when you do the Single KB FSQ, that more likely than not, one side feels easier than the other, especially as fatigue sets in.

It’s very common for the KB to “peel” itself out of the rack on one side - or at least give you a ride on the “Struggle Bus” to hold it in the rack.

So the point of working the Single FSQ is to take your time and eliminate those side-to-side strength asymmetries which at best will limit your double FSQ and at worst will turn into an injury while performing the DFSQ.

Goal: 5 sets of 10 each side. (Yes, that’s a lot of squatting. But your legs are your foundation.)

For programming, use ‘THE GIANT’ or ‘THE GIANT X’ for the Clean + Press.

Use “The King-Sized Killer” for the Snatch.

Or if you want a program with all the single KB exercises in it (and more), use Kettlebell Burn 2.0 or Kettlebell Burn RELOADED found here.

I’ll leave links for those programs in the video description below.

Once you can hit those goals, then you’re ready for…

3- Moving To The Double Lifts:

Once you hit the “benchmarks” in the previous two sections, you’re physically ready to move to the double KB lifts.

But how much weight do you start with?

I recommend a combined total of 33%+ your previous singles training load.

For example:

You’ve hit all the benchmarks with a 24kg.

Start your doubles experience with a pair of 16kg. (32kg which is 8kg - or 33% more than the 24kg.)

Don’t rush this load. Make it feel easy.

Take your time and learn the double KB exercise techniques, which play by slightly different rules than the singles, primarily because of the shorter stroke -

The distance of the movement of the KBs due to the wider base of support to accommodate the width of two KBs.

I recommend learning using the “technique stacking” process I developed for much faster double KB exercise skill acquisition. You can find it inside Kettlebell STRONG! Here.

You’ll learn the safest and most powerful way to perform the following double exercises: Swing, Clean, Press, Front Squat, Push Press, High Pull, Snatch, Jerk, Clean + Jerk.

For benchmarks, I recommend 10 sets of 5 for all the exercises in 20 minutes before moving up to your next size bells.

Once you’ve nailed down your technique on those exercises, and gotten your first “10x5” on the exercises of your choice, you’re ready for more metabolically challenging programming, like complexes and chains. (You can find over 40 of them inside Kettlebell HARD! here.)

So hopefully you’ve found these benchmarks helpful. I’ve used them personally and with my private clients for almost 2 decades and they haven’t failed to deliver yet.