RdellaTraining.com | No BS Strength & Conditioning: Kettlebells, Barbells, & Bodyweight Training

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  • Mark Kidd
    Posted at 02:03h, 10 January Reply

    Hey Scott,

    Question about thumb direction with the one arm swing. I see some RKC/SFG people in videos with the thumb pointed back or to the opposite leg at the bottom of the swing. I see some others (mainly sport) with the thumb pointed forward. This makes the the most sense to me. Thoughts?

    • Scott
      Posted at 03:59h, 10 January Reply

      Hey Mark,
      Great question. There can be 3 positions for the thumb position (back, thumbs forward, OR neutral). Neutral is the standard or preferred position, but there are benefits to the other positions, as well. Thumbs back does give a pre-stretch to the rotator cuff muscles in the shoulder and then helps to strengthen them with a little bit of external rotation (turning thumbs upward) when swinging the bell forward. This was always a great added benefit – in my opinion. Thumbs up does not do this BUT keeps the shoulder in a more packed and (potentially) more stable position (shoulders and scapula) – so that’s the advantage there. Without overthinking and overanalyzing, “neutral” is the best way for most people. However, I do consider the other ways based on the rationale I mention and will sometimes incorporate the other techniques.

    • Mark Kidd
      Posted at 19:49h, 10 January Reply

      Thanks Scott!

    • Mark Kidd
      Posted at 20:41h, 29 August Reply


      How much Magnesium do you take everyday? What type of magnesium do you take?


  • Andrew Turnbull
    Posted at 02:29h, 12 January Reply

    I noticed a video of you front squatting with wraps. You left the knee cap open. It seems like that could be beneficial without grinding the knee I tried myself after watching a web tutorial but it didn’t look like yours. Do you mind sharing this technique?

    • Scott
      Posted at 19:29h, 12 January Reply

      That’s interesting Andrew. I kind of do that without thinking too much about it, but you’re right. In the past, I have wrapped going above and below the Patella (which would minimize PF compression). I can do a quick video on it, but essentially you are wrapping snug above and below – not directly over the patella. Most of the time I try NOT to wrap at all and will only do so when the loads are “upper end” on intensity. Wrap tight around the joints and when you pass over the knee, take some slack. Let me know if you’d still like the video and I can show you.

  • Anthony Paulino
    Posted at 01:41h, 13 January Reply

    Hi Scott, I’m interested in pursuing PT and have already applied to some DPT programs. I love to learn about human movement and performance but I must say I have a passion for fitness and love helping people get in better shape. Just curious if you think pursuing PT would be a better option (career wise) or should I continue developing my own personal brand?

    • Scott
      Posted at 02:38h, 15 January Reply

      Hey Anthony.
      Well, I think today there is more of an opportunity to combine a rehab background to a fitness background. I can tell you that having the background as physical therapist has been “invaluable” for me in the way I train – and also coach and approach movement. Pursuing a PT education and career is a big commitment and I feel it better serves an approach to strength and performance. Hard to say what’s right for you, but having the combination will be something very beneficial. The ‘hybrid’ rehab professional/strength coach is the ‘new age’ standard (at least in my perspective). It’s a valuable and winning combination.

      • Brian Kittelson
        Posted at 11:29h, 18 March Reply

        As a PT myself, I agree.. I love doing both rehab and strength training with my patients. It’s a fantastic career. I have been evolving into a PT that has been adding more and more TRUE strength training to my patient’s programs. It’s fun and the patients feel good about themselves.

  • Andrew Turnbull
    Posted at 22:18h, 13 January Reply

    No need I think I got it after practicing a few times. Another Question. You mentioned you may be working on a couple things. I thought I heard on the cast you may be doing a strength program that was kind of a follow up to edge of strength? Or did I just make that up in my own mid? It would be awesome though. if you had a strength program to add to your library. I had visions of block periodization in my head- 6 weeks of your BB bodybuilding program alternated with a strength program that uses a lot of barbell.. I am a dreamer though. Thanks Scott!

    • Scott
      Posted at 02:43h, 15 January Reply

      Hey Andrew.
      The follow up to EOS is actually the next book. In addition to that though are NEW programs that are being developed. I have some specific things I want to finish up soon, BUT I do like your idea of a strength program after BB Bodybuilding – guess I’ll have to add that one to the program “pipeline.” Thanks for the great suggestion Andrew!

  • Mark Kidd
    Posted at 14:58h, 14 January Reply

    Hey Scott

    Loving Edge of Strength so far. Reading about the importance of hypertrophy. Does a 5×5 program have enough volume to build muscle? Currently on a two month Simple and Sinister cycle, and was wondering when I go back to a GPP program.


    • Andrew Turnbull
      Posted at 22:03h, 14 January Reply

      I’m a nobody, just someone who likes to train. I think 5×5 is going to give you strength an hypertrophy. I’ve heard it called the best of both worlds by certain strength coaches.
      A lot of different ways to do it. Sets across with same weight or ramping up each set. I would say it is enough volume

    • Scott
      Posted at 02:59h, 15 January Reply

      Hey Mark,
      5×5 is a great program (and keep in mind there are different variations). The answer really depends on a few things like the individual’s training age (how long they’ve been training) and previous training volume used in a regimen, as examples. Some people will say 5×5 is a beginner program, but it can be a very aggressive program if you’re not used to that type of volume, so it all depends. For most people, 5×5 is definitely going to be a solid strength & hypertrophy program, but there are key variables and progressions to consider. If ONLY doing simple and sinister, then moving into a 5×5, that’s going to be a big jump in terms of volume – but “it depends.” Let me know if this helps or more context is needed. 5×5 is a mass builder for most – yes!

      • Mark Kidd
        Posted at 16:12h, 15 January Reply

        Hi Scott,

        I have been doing 5×5 in the past, mainly with the SFG 1 moves, with some push-ups, push presses and jerks worked in on occasion. I now realize due to you book, I need to work on those two presses more or forget about it. I was doing S&S for something new. I get bored.

    Posted at 21:54h, 19 January Reply

    Pick me!!!!

    I am currently doing shock and awe at the Y, but their KB selection stinks (they have many different weights but not two of the same weight)

    I LOVE KBs! But I’m doing some things without the doubles since the weights aren’t matching up, and I don’t like doing the singles (I do swings with one arm, alternating between each round, for example).

    My question is, can I do the doubles with different weights? I’m 130 pounds and 5’6 if that matters and I’d rather do the doubles (like the swings and snatches). I’m comfortable with doubles (did it before at another gym). I thought maybe it would even make me more solid, core wise.

    What are your thoughts?

    • Scott
      Posted at 00:53h, 20 January Reply

      Wow Krista, that’s an interesting question.
      My thought is that is that it’s not ideal to do double bell work with 2 different bell sizes. I could see “trying to balance it out” if an equal amount of work was done on each side. And, there “may” be some situations to use uneven loads, but in general – and for a structured program – I wouldn’t do it. I couldn’t rationale the “why” and wouldn’t want to increase the potential of creating more asymmetry (than we already have). Sounds like the situation “is what it is” but wouldn’t be my preference. Sorry if that’s not what you wanted to hear – singles OR equal weight doubles is the way I’d go.

    Posted at 02:26h, 20 January Reply

    That’s what I wanted! Thanks!

  • Dominik Fedo
    Posted at 14:55h, 05 February Reply

    Hello scott

    i Tried to Download your kettlebell impact program but it didn’t work out!

    Do i have s Chance to get it somewhere Else?

    Thank you for your help

    • Scott
      Posted at 18:00h, 05 February Reply

      Hey Dominik,
      Can you shoot me an email at – scott@rdellatraining.com (scott at rdellatraining.com).
      Thanks. Scott

  • Andrew Turnbull
    Posted at 03:38h, 08 February Reply

    Back for another run at Barbell bodybuilding. I am a couples weeks in and I am again pleasantly surprised by the strength gains. I think it’s just a different stimulus my body likes. My body seems to like frequency. Not sure what that means but works well for me. I also don’t go all out on early sets. I go harder for the last couple. Anyone have thoughts on this. Just thought I would share

    • Scott
      Posted at 13:44h, 09 February Reply

      One of the great things about training is that the longer we stick with it, the more we learn about how our bodies work and respond to different variables. For example, your comment on frequency. This is something we have to learn by experiencing. Glad you’re “learning” about how your body works and responds to training. Sounds great buddy and good luck the rest of the way with BB.

  • Rocky
    Posted at 14:51h, 22 February Reply

    Question: A balance physique?
    I’m approaching a year of consistent weight training. Cycling between fat loss and strength training, using a home gym of dumbbells, KB’s, pullup bar and TRX. I am 50 and right handed. My lats on my left side are still smaller than my right side. I’m feeling like I’m one of the people on that funny Skittles commercial https://youtu.be/n7BVxLyIgqM

    My go-to lat exercises are pull ups, one-arm rows, DB pull overs and TRX face-pulls.

    Mark Reifkind mentioned this in your interview on the Strength Summit that it would even out, but when?

    Any suggestions to address this?
    Any additional lat exercises you would recommend to work on?

    • Scott
      Posted at 21:30h, 22 February Reply

      Question Rocky – is the imbalance “real” or “perceived?” What I mean is there is always going to be a strong side and a stronger side, but is it significantly different? The video commercial is obviously exaggerated, but I get your point. Sounds like your training is balanced for the most part, but my thought is possible more “hypertrophy” training on the LEFT side, and sticking to “general strength” work on the RIGHT (at least when doing something like a 1 arm row). You could experiment with this over 4-6 weeks to see if it makes a difference. If it is “real,” then I many consider “testing” a hypertrophy stimulus on that LEFT side. Or maybe consider a short term “balanced” hypertrophy plan to see how you respond. There will always be some degree of asymmetry and that’s natural, but the video – well, that’s a different story.

  • Brian Norman
    Posted at 04:40h, 06 March Reply

    Hey Scott,

    I’d like to find somewhere for my wife and I to have an fms done. After we tweak our movement I’d then like for us to attend an amateur kettle bell workshop. Any tips, advice or recommendations would be greatly appreciated.

  • Rocky
    Posted at 16:49h, 12 March Reply

    Hi Scott,
    I took to heart your advice on moving from an “exercise” program to actual “training”. I think Mark Reifkind put it best during the Strength Summit saying that training is done with a goal and a time to meet that goal, otherwise you are just exercising. Nothing wrong with just exercising, but like all things in life, you have to ask yourself the “why?” and if you don’t have a why, a goal, then why are you doing it? Right?

    [Side note, I really like your book recommendations of “The Slight Edge” by Jeff Olson and “The One Thing” by Gary Keller for focusing on what’s important/goals]

    I work out at home in the early morning with body weight, dumbbells, kettlebells and TRX. I “log” my workout on a simple calendar and track my workouts on an app, Gymoholic. The app is great for keeping me on task through exercises and sets, but does not give me a real “log” to look back to see when I increased weights or logged issues/injuries.

    Dan John mentioned this in a recent Wandering Weights blog: http://www.otpbooks.com/dan-johns-wandering-weights-archive/
    And highlighted this article by Glenn Pendlay: http://www.otpbooks.com/glenn-pendlay-training-log/

    You’ve mentioned training logs various times on your podcast, but what actually do you record? Do you use any shorthand for it? Can you give us some examples? How do you use the log to target your goals?

    • Scott
      Posted at 01:34h, 15 March Reply

      Hey Rocky!
      Glad to hear you took “action” and applied things you’ve learned, that’s awesome and a big congrats. Love to hear that you took away something and applied it. The One Thing has been one of my favorite books to recommend and The Slight Edge is another great one – I’m due to “re-read” that one -:))
      As far as training logs – I literally use a standard composition notebook to record all my training sessions.
      That is what I’ve used for the last 10 years and I record everything I do in those notebooks.
      It allows me to easily track progress.
      Maybe I should write an article about it or discuss on the podcast?

      • Rocky
        Posted at 09:59h, 15 March Reply

        “but what actually do you record? Do you use any shorthand for it? Can you give us some examples? How do you use the log to target your goals?”

        • Scott
          Posted at 14:02h, 17 March Reply

          Hey Rocky,
          Yes, pretty much everything goes into the journal on a daily basis.
          I just write in what I do, notes about the session, and goals (start and finish before a program).
          Here’s an example. Let’s say I’m doing a “muscle building phase or program.”
          The day I start the program, I get my measurements and log them in the journal with date.
          At the end, I re-take measurements to see how it worked, what has improved, and by how much.
          The journal is a “gold mine” of info. I will sometimes also use spreadsheets or
          documents to track the program and goals, BUT everything still goes into the journal.

          Does this help? Make sense?

  • Brian Kittelson
    Posted at 11:43h, 18 March Reply

    Thanks for the forum. It will help us all learn from each other’s questions. It has taken me a while to find it.

    Do you use voo doo bands or similar products? Do you recommend them? If so, for what?

    I listened to the Barbell Prescription podcast last night. Great show! I’m sure that the book is loaded with great information! The kettlebell is my favourite tool for myself and my therapy patients. They seem seem be less intimidating and take up less space, and they help address asymmetries better than the barbell. I think my patients rehabilitation and strengthening and conditioning can be taken care of without use of barbells. What’s your take on this?

    Does your book cover barbell and KB exercises?

    • Scott
      Posted at 19:59h, 19 March Reply

      Hey Brian,

      The page should be easy to find now, you can now click on it from the sidebar.

      I do have a pair of voodoo bands. I have used them for a mild case of epicondylitis (on myself) and have to say, them really seemed to have helped. Also have used them for “joint distraction” mobs. I like them to change “sensory” input and they do seem to have some unique applications.

      I agree that the KB is more “accessible” tool for people due to the reasons you have mentioned. I would say that most can achieve strength, conditioning, and rehab with kettlebell, yes. The combination of the barbell and kettlebell would be “ideal.” They are both movement tools, strength tools. and performance tools. Love them both and think they are very complementary to each other, but the barbell is the king for max strength.

      My book covers barbell and kettlebell exercises. No pictures, but detailed instructions. The book is my philosophy and approach, with some unique concepts about the WHY and the HOW.

      • Brian Kittelson
        Posted at 07:11h, 20 March Reply

        Thanks! Your links to the Kettlebells for Beginners does not work. Does it still exist? Any top recommendations for beginners videos? (For my patients, friends, and family)

        • Scott
          Posted at 01:05h, 28 March Reply

          Hey Brian,
          Actually, that program is not available. That’s probably an old post and I need to fix that.
          Shoot me an email and I can reply back with some selected links (depending on what exactly you need).

  • Brian Kittelson
    Posted at 22:10h, 21 March Reply

    Hi Scott,
    I have seen snatches in which the kettlebell moves around the hand at the top and I have seen other snatches in which it flips over but without banging the forearms (with proper technique). Which is best? I can do it either way.

    • Scott
      Posted at 01:11h, 28 March Reply

      I prefer the flip or re-positioning of the kettlebell, it’s more like a “punch” where the wrist moves and the KB floats around but there is absolutely no banging.
      A great “drill” is to do a few reps with the 1H swing, then go right into a high pull, then the next progression is to simply go to the snatch. It’s a nice way to get feel for taking the KB higher to eventually snatch the bell.
      Main thing: prevent any “banging” on the back of the forearm (I should do a video on this -:))

      • Brian Kittelson
        Posted at 02:25h, 28 March Reply

        Thanks. I ask because your Power 5 video and your double KB snatch video show two different finishing techniques at the top. Power 5 shows a soft flip over the hand as you punch and the other video shows the KB travelling more around the hand instead of over. the hand. See your YouTube channel. They are different but both ok, I assume?

        • Scott
          Posted at 16:43h, 28 March Reply

          Hey Brian, that’s a great observation.
          2 things about that. The double KB snatch is a little different, it’s much harder to be honest. When I did that video, my technique was not as it is today, so there is a little “swirl” to the KB as both are coming up over head. What you see in the Power 5 video should be much smoother with the single KB. If I were to shoot the video of the doubles today, it *should resemble the single KB technique you see. I think the bottom line is the double KB work is a different animal and requires more practice and skill. (One other thing is that I really don’t believe I was warmed up and “grooved” when I shot that double KB video, if I remember correctly -:))

          • Brian Kittelson
            Posted at 01:42h, 29 March

            That makes complete sense and answers my question clearly. I will strive for the single kettlebell snatch technique.

  • Mark Kidd
    Posted at 22:35h, 26 March Reply

    Hi Scott,

    I remember in one of your podcasts, protein being discussed. I remember someone saying thay when your body has enough protein, you will know it. You will be choking down additional protein. I am 6′ and 230 lbs. i reach that point around the 80-90 grams per day point. I should be getting more according to everything I read. Should I supplement with whey protein or not stress about it??

    • Scott
      Posted at 01:17h, 28 March Reply

      So many “variables” of course. Most would agree that approximately .7 to 1.0 gram per pound is probably a good goal for a strength athlete/enthusiast. Simple guidelines are protein at every meal, a fist size portion. It is very hard to over consume protein compared to other macronutrients. I am a fan of whey protein, but there are some excellent plant based proteins, as well if whey causes any GI distress. Protein is the constant – fat and carbs will “depend” on goals, training, lifestyle, body comp, etc. Hope that helps.

  • Joe Szadok
    Posted at 21:41h, 18 April Reply

    Hey Scott,

    Love the podcast, and recently finished Edge Of Strength and enjoyed that as well! Thanks for all the hard work. I heard on your podcast you were curious if people were interested in some of your favorite books and take always. I definitely am. I’m a fairly new trainer with a big focus on functional strength and performance. I’m always looking on a new book I can learn from. Thanks Scott.


    • Scott
      Posted at 16:10h, 21 April Reply

      Great Joe!
      Yeah, I know I recommend a TON of books, but was thinking to start to sharing more of my takeaways.
      I will say if you are a new trainer, my immediate suggestion would be to start reading Dan John’s work.
      “Intervention” would be a great place to start.

  • Diana
    Posted at 01:08h, 20 April Reply

    Hiya, Scott.

    Resilient-21 sounds great! I just signed up.

    Is there anything I should do to prepare? I have kettlebells at home but have no experience with Turkish Get-Ups.


    • Scott
      Posted at 16:07h, 21 April Reply

      Thanks Diana!
      I will have some resources and much more guidance coming soon.
      Nothing to prepare for unless you wanted to check out some videos or do some research on the get-up (in the meantime).
      Stay tuned and much more is coming!

  • Jeff Barczak
    Posted at 05:12h, 04 May Reply

    Hi Scott,

    I recently began the Starting Strength program. While I have used barbells in the past I have used exclusively kettlebells for the last several years. Thus, I am much more comfortable doing overhead presses and cleans using my kbs than I am with a barbell. Do you think it is possible to do the program this way and still make similar gains in strength? My biggest problem would be the incremental jumps in weight, which I could maybe alter by increasing the reps at a certain weight until I can move up to the next sized kb. I appreciate the feedback.

    • Scott
      Posted at 15:00h, 10 May Reply

      Hey Jeff,
      I think you’re question is about using the ‘Starting Strength’ program with KB’s instead of BB’s? Correct?
      If that is the case, I agree it would be more challenging for the reason you mention (not having the incremental increase).
      I think you could make “adjustments” though. I don’t have the SS program in front of me right now to refer to, but you could possibly take progressions in reps as opposed to load. Then when reps are met, you go to the next bell size up.
      I’d be a bit more challenging this way, but could work.
      I can explain further if you need, but could be an approach to ‘test.”

  • Jeff Barczak
    Posted at 20:26h, 10 May Reply

    The Starting Strength program uses squats, overhead presses, bench presses, deadlifts and cleans. I am just asking about replacing the barbell overhead presses with strict kettlebell military presses. As I go heavier with the barbell overhead press I am feeling the effects on my wrists. Makes me think this modified version would be best for me. Was curious to hear what you thought about replacing one with the other. I read your comparison article and thought you would be a good resource.

    • Scott
      Posted at 20:46h, 03 November Reply

      Hey Jeff,
      I never answered this question (missed this one). Anyway, I think the KB press is a solid alternative to the BB overhead press. I’ve written and talked about this a lot actually. The KB press is a “natural” groove that allows a safe, strong press position for the shoulder joint. I think it’s a great alternative to the BB overhead press (even though I personally love the BB press). I pretty sure my big article on the comparison is on StrongFirst’s website.

  • Sam Strasfeld
    Posted at 16:32h, 25 May Reply

    Hey Scott, any chance you might publish the TGU challenge again? I suffered a concussion at work but am now looking to resume activity and would LOVE to get in on this. I’ve done TGUs before and feel that they’d be a great exercise to help me work on my balance, stability, and strength all with little to no impact.

    • Scott
      Posted at 14:09h, 27 May Reply

      Sam, feel free to shoot me an email and I explain more about what the plan is with TGU program in the future.
      TGU’s are phenomenal and that was one of the points of the program – to raise awareness about the value of one exercise.
      I think that was achieved based on the overwhelming amount of emails and positive feedback I got on this.
      Glad you are doing better and hope it was nothing serious.

  • Andrew Turnbll
    Posted at 21:53h, 23 June Reply

    Could barbell Bodybuilding be a strength program? Here is what I mean. Say you have already done it and then taken time away from it. Could one come back to it and where the program instructs someone to do 4 sets of 10 8 6 6 could you do 10 8 6 4? i would not perform drop sets and I could also hit the gym 4 times in a week instead of 5 if I felt rest was needed. what are your thoughts on tweeking BB bodybuilding?
    Side note, I saw a pic/vid of you front squatting. Your not a huge guy and you can beast some front squats

    • Scott
      Posted at 00:25h, 29 June Reply

      Absolutely. The drop-sets should be used on a “limited” basis and not over done.
      That’s important to understand.
      I think the program could be tweaked or adjusted for the goal of strength vs hypertrophy.
      As for the FSQ, I’ve always been a big fan of squats (front, back or other).
      Thanks man.

  • Andrew
    Posted at 04:06h, 16 July Reply

    Hey Scott, I’m switching careers (I’m 29) and am starting the path toward becoming a Physical Therapy Assistant though I’m slightly torn between that and getting certified as a CSCS. I’m really into DNS as well as functional training programs like Mike Boyle’s work. 1) Would there be any point in getting a PTA degree and CSCS certification? I had a 3-year ACL/Meniscus/Lesion-removal rehab that led me through 5+ PT clinics and eventually got me interested in the profession (ran the gamut of PT’s from terrible to great). I would like to work at either a hybrid PT/movement clinic.

    • Scott
      Posted at 00:16h, 20 July Reply

      Hey Andrew,

      I think there is definitely value is the combination of PTA & CSCS. This does depend on what you want to do, of course, but having the solid background in S&C in addition to the rehabilitative education is a winning combination. I’m a big fan of the CSCS and think it’s such a solid foundation for strength professionals. If you goals are to combine the “hybrid” approach of S&C to rehab, I think this makes a lot of sense and opens doors to continuous education and learning in BOTH areas. This is what it’s about in today’s world – bridging and understanding the gaps between rehab and performance.
      If you have more questions, let me know.


  • Joe
    Posted at 14:54h, 30 August Reply


    Current PT here. I need to get out of the clinical setting and follow my real passion of strength and conditioning. I too have a strong desire to bridge the gap between formal PT and return to sport/strength training. I am currently exploring the possibility of transitioning from PT to strength coach, but don’t know the best route to take (i.e. college strength coaching, fitness center strength coaching, or working independently) what are your thoughts on how to transition?

    • Scott
      Posted at 01:34h, 31 August Reply

      Hey Joe, I just answered your question on the article post.
      Be sure to check that and let me know if you have any other questions.

  • Travis Branch
    Posted at 18:48h, 12 October Reply

    Following up on the new podcast about TGUs, what would be some regressions for older populations that might be a little weaker in the movement patterns when comes to getting down and back up for the TGU? My mom is in her 60s and lightly active most days as a reference. I just have her a 5lb. KB to start using for exercises, such as swings, DLs, and squats. Thanks for your info and advice. Hope life’s getting back to normal!

    • Scott
      Posted at 03:05h, 13 October Reply

      Hey Travis,

      Great question. What I like for older individuals is partial get-ups. So, if the get-up is 7 movements to get up, I may have someone work on only the first few steps for a while. They may do 1/2 a get up or so, really “owning” each step. There’s no need to rush the get up, especially in this population (IMHO). I also like the idea of longer “holds” in the positions. Additionally, there can be certain drills (within the positions) if there are mobility issues. Arm bars are also a good option for shoulder static strength and proprioception, as well.
      Lots of options, but partial get-ups are usually a great regression here.

      Yeah, things getting back to normal, but still backed up a bit from a few weeks ago. Thanks the comments and hope that helps.

  • Dave Wedgwood
    Posted at 12:01h, 05 November Reply

    Hi Scott,
    What are your thoughts on swinging a kettlebell 2 handed at say 32 kg against swinging a pair of 16 kg bells? Are there any pros and cons between the two or will they give you relatively the same value?
    P.S. When is the shock and awe being released?

    • Scott
      Posted at 14:56h, 07 November Reply

      Dave – WOW! This is really great question. They are the same, yet they are very different. Here’s a few of my observations:

      1-Loads are not necessarily equal (if looking at a 32 vs two 16’s). What I mean is that the 2 16’s feel easier to me vs. the 32 kg bell. So, I’d typically use a bell size up (at least) for double swing equivalence.

      2-Double bells, at the right load, are harder. But, I just said doubles feel “easier.” They feel easy at light loads, but when loads are moderate to heavy, double bells are extremely challenging and effective. For most people, learning to swing two bells is more challenging than one. More strength, stability, and coordination is needed. And double swings can “reveal” gaps or weak links.

      3-I’ve always felt that 2 bells are “double the impact” vs. a single bell. Your body has to stabilize and generate more strength and power bilaterally.

      4-When we look at great training – variation is a KEY principle. Swings are highly effective for a number of reasons. Double swings offer a unique variation to the exercise.

      A few considerations on the differences.

      (SAP 2.0 is a complete overhaul and NEW training system. I can tell you it’s taken longer than expected, but it will be worth the wait. Keep you posted through the site. Have a few new things on the way that are overdue… Thanks for asking).

  • Dave Wedgwood
    Posted at 23:08h, 08 November Reply

    Hi Scott
    Thanks for the feedback, some food for thought!

  • Robby Chenoweth
    Posted at 12:14h, 09 November Reply

    Hey Scott love the podcast, quick question. I have really gotten into KB workouts this year and love them. They are way better in my mind than the conventional workout programs I had done in the past.

    With that said I started with the 26 and 35lb KBs to get started because the workouts were new to me. I am now ready to move up in weight and wanted to see if you had any recommendations as what weight to jump to. I would like to get a set of 2 for double workouts, and 1 or 2 heavier ones to swing with. I’m 6’ and 178lbs athletic build and grew up playing sports if that matters. Thanks Scott!

    • Scott
      Posted at 20:07h, 13 November Reply

      Hey Robby,
      If you’re feeling good, consider going up to a 20kg or 24kg (45 lbs or 53 lbs). If your swings are pretty dialed in with the 16 kg, I’d probably get a 24 kg bell. For doubles, either 2 16’s or 2 20’s is probably what you want. With your background the 24kg and 2 20kg’s seems just about right – and you’ll get a lot of mileage out of them. However, since you already have the 16kg, you could also just add another to experiment there with doubles. Make sure to learn the nuances of doubles, they are different. Let me know if any other questions.

      • Robby Chenoweth
        Posted at 23:22h, 18 November Reply

        Thanks Scott,
        Looking forward to taking advantage of Rogue’s Matte Black Friday Sale!

        • Scott
          Posted at 15:59h, 19 November Reply

          Haha, me too!

  • Jonathan Strobele
    Posted at 19:33h, 21 February Reply

    Hey Scott,

    I train with Kettle bells exclusively and every year I do Dan John’s 10k challenge. This year I am doing the challenge with the 106lbs bell. 500 swings with the beast takes me about 50 minutes to finish and when I am done Im literally covered in sweat like I have stepped out of a sauna. If I stand in one spot too long the sweat pools. My question, while difficult to clearly quantify, in your expert opinion how many calories would 500 swings with the 106lbs bell burn. BTW I have complete 7000 swings to date. I have 8 days and 6 workouts left and I will have finished the 10k swing challenge with the 106lbs bell.

    • Scott
      Posted at 16:18h, 26 February Reply

      Hey Jonathan,

      This is definitely difficult to quantify as there are many variables to consider and because of individual variation, it would hard to answer.

      One piece of data that comes to mind is a kettlebell snatch study (I’ll attach a link below) that demonstrated an average of 272 calories were burned over 20 minutes. But, this is a specific snatch protocol and much lighter load was used compared to your question of using a 106 pound KB. I’ll see if I come across any other data, but this is the one article that I thought of when you asked this question.

      Again, I think it would be really hard to quantify that and I’m sure there is no data with that size KB – I’ve not seen any research with “heavy” kettlebells.


      Great question.

  • Nicolas Marrugo
    Posted at 19:59h, 22 November Reply

    hey Scott I’m in the coral springs area,do you teach kettlebell classes?

    • Scott
      Posted at 08:19h, 30 November Reply

      Hey Nick.
      I do. Please reach out via email and I can let you know more about what’s coming.

  • Travis
    Posted at 11:14h, 30 November Reply


    My favorite interview so far has been Johnny Parker. Thanks for introducing him to those of us that had not heard of him. I’m still trying to master The System. What important points have you taken away from the book?
    Keep up the good work!

    San Antonio, TX

    • Scott
      Posted at 15:51h, 30 November Reply


      Well, what’s interesting actually is that I actually just started reading the book this week (I’ve read so many great books recently and just now getting to my print copy).
      I have been totally immersed in it since I started. It is…Fantastic!
      Several key insights, one of the biggest things I’ve been thinking about is the “Hierarchy of Athletic Development” by Al Vermeil.
      As I’m working with some more novice athletes right now, it makes so much sense.
      The other big thing (that Coach Parker discussed in the interview) was about how much a program is dependent on the principles.
      Any – and every – great program is designed around solid principles. That really reinforced my own beliefs on quality programming.
      I’m still reading and really looking forward to applying the “system” to some of these athletes!
      Have no doubt it’s going to produce -;)

      Thank you for the comments Travis!

  • Matthew Ray
    Posted at 08:02h, 02 February Reply

    Hey Scott

    I’m new to your podcast and love it!! . I play a lot of basketball. Do you have a podcast on jump training? I’m 38 yes old and perform ployomyric training 2-3 times a week. Any good workouts you can share?

    Also for kids what age do you recommend jump training ? Also, any good programs or resources to review you can share for training kids.

    Thank You

    • Scott
      Posted at 21:13h, 06 February Reply

      Hey Matthew,

      Great questions about Jump Training. If I remember, we discussed some things related to jump training and plymotrics with the “late” Dr. Fred Hatfield – in those episodes. He was brilliant!
      With jump training, technique, volume, and frequency matter – a lot. A caution to not overdue jumping and typically low volumes are better.
      A great course for jump training is called “Complete Jump Training” by Athletes Acceleration.

      For kids, it all depends. Mostly try to keep it fun and use it as play, but this depends on age, gender, sport, fitness level, and other factors.
      For kids training, check out the work of Jeremy Frisch – he’s amazing (hoping to have him on the show).

      Hope that helps.

  • Pete J Chapman
    Posted at 14:41h, 02 February Reply

    Hey Scott,

    Love the Podcast!

    Just wondering what you recommend in regards to programming as a 39 year old lean and fit male. I have many goals but the main goals being spartan races, trail racing, strength and hypertrophy. I realize some of these goals are conflicting but I want to be a well rounded and resilient athlete.

    I’m currently training 7 days a week (I’m a firm believer in being active daily and some of those days are easy/recovery days). A typical week will likely look something like this…

    M-strength training (full body, compound lifts 5×5)
    T-easy run
    W- KB swings and TGU’s
    T-Strength training (full body, compound lifts 5×5 variation on Mondays workout)
    F-easy run w/ a few sprints or hills
    S-TGU’s and yoga
    S-longer run or Spartan specific workout (met con)

    I work on mobility daily

    Do you think my weeks look OK for my goals? I can’t find much information on programming for multiple goals/energy systems. If you have any recommended reading in that respect please let me know. Thanks


    • Scott
      Posted at 21:02h, 06 February Reply

      Hey Pete,

      Thanks for the feedback about the podcast, much appreciated.

      With multiple goals like that, it can be a challenge. Personally, my approach is to focus on a more “phased” approach where I’m focused on one big thing, and then other goals are secondary.
      I always remember a great quote, “when everything is a priority, then nothing is” or something along those lines.

      I definitely understand wanting to be resilient and well rounded. I would say that if things are working and you’re making progress, keep it at. Make sure to rest and recover – that is KEY. Consider prioritizing training goals to accomplish more.
      I’ve been recommending a book called “The System” which is an amazing book, may help to shed some light on training principles for different goals.
      Again, if what you’re doing is working, can’t argue that -:)

      Always ask – what is the main goal, right now? That dictates training IMHO.


  • Fred Svetz
    Posted at 19:49h, 14 February Reply

    Hello Scott:

    I’m a 66 year old male that has seen his strength decline gradually over the years. I think starting a kettlebell training program with light weights would be great for me.

    However, I just read your article about using kettlebells in strength strength training and conditioning, where you wrote, “…I will never say that kettlebells are the only thing we should do (they aren’t).”

    What would you add to kettlebells to complete an all-around strength and conditioning regimen?


    • Scott
      Posted at 11:00h, 04 September Reply

      It really depends on the goal – and what are the “gaps” in training that need to be addressed.
      In general, adding bodyweight training and basic barbell lifts really covers a LOT and can address many different goals.
      But, again, this depends on the individual needs and training gaps/goals.

  • Brad S Brady
    Posted at 19:09h, 02 September Reply

    Hello Scott-

    You wrote an article for StrongFirst that contained the following:
    A training session today usually looks something like this:

    Barbell Deadlift, 2 warm-ups then 3×5 (pull)
    Double Kettlebell Military Press, 2×5 (push)
    Barbell or Double Kettlebell Front Squat, 2-3×5 (squat)
    Kettlebell Swing, 3×50 (hinge)
    Kettlebell Get-up, 2-5 reps (plus one)
    Racked Walk (or other loaded carry) for distance (carry)

    Any chance you have these type of workouts in on of your books, manual, etc? It looks like a great workout and it would be great to see multiple examples of these types of workouts.

    Best Regards,

    • Scott
      Posted at 10:56h, 04 September Reply

      Hi Brad, thanks for posting and sharing your insights from that previous article.
      I’m working on some new training manuals and resources, so I will use this feedback in some of the program design.
      Also, I’d be happy to post an article with more examples like this, using a “template” – I can explain that in the article.
      Thanks for the idea Brad and I will try to remember to post back here (after I publish that article).

  • Natalie C.
    Posted at 23:31h, 08 February Reply

    Hi Scott,

    I came across your article on why you left PT when searching “reasons not to be a PT.” Thank you so much for sharing, it was insightful! I’m currently a massage therapist and on the waitlist for a DPT program. Honestly, I’m looking into PT for the increase in pay with benefits because I love what I currently do, but lmt’s don’t reap the same financial rewards. I am also seriously feeling the burn out from doing so many massages though so it’s a concern for me even as a potential PT. Although, people tell me being a PT is a lot less hands on. What are some reasons to not be a PT? Are there any health conditions that could inhibit a clinician’s ability to be a PT? Thanks in advance for any input.

    • Scott
      Posted at 08:42h, 15 February Reply

      Hi Natalie,

      Thanks for you questions. (See below)

      “People tell me being a PT is a lot less hands on.” Well, it depends on what type of setting you work in – and what you consider less “hands on.” In terms of doing massage, I would certainly agree that it is less “hands on” than a massage therapist. There are potentially a lot of “hands on” aspects though with being a PT (many manual techniques that clinicians use).

      “What are some reasons to not be a PT?” Hard to answer because it depends (again) on the type of setting you’re going into. The work hours can be very demanding and as I’ve mentioned..high patient caseloads can lead to burnout. The rewards are very high as you work with many amazing patients and can truly “make a difference” in their lives with their rehab journey. Being a PT is a fantastic career…don’t me wrong – and the rewards are outstanding.

      “Are there any health conditions that could inhibit a clinician’s ability to be a PT?” Hmm, I’m not sure exactly what you mean here. What type of health concerns are you referring to??


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