KB STRONG! program with single KB?

FlatbushAve

Level 2 Valued Member
Just getting ready to wrap up Fabio Zonin's excellent Simple Strength Plan for Difficult Times program and wanted to take a crack at Geoff Neupert's famous STRONG! routine. My big problem - I only have single kettlebells. While more are on the way, they're on backorder so I need to make do with what I have on hand. I fully understand that this was written as a double KB protocol, but is there any downside to modifying for single KB use (beyond losing the obvious benefits of double KB work)? After years of grappling and heavy BB pressing, I've found that low rep/higher set schemes work best for my aging shoulders, so I'm keen to give STRONG! a try.

Thanks, everyone!
 

blutsj

Level 6 Valued Member
I have done it (not the full program). I used it so I could still do some presses, while not consuming too much time. And enjoyed it and the pressing felt easier at the end. Also did phase one doing the presses (both sides) on top of the minute. With the singles some nice rest but when at the 3 reps a side you obvious had way lest rest so also had sime cardio work. (Do not know if this method works with really heavy weights). I used it with the 24 and 26 kg kb.

Some people will day, than it is not the program anymore. That is correct, but I like to think for myself and try. I use often geoff neuperts programs (especially from express or ultra) and make my own switch and for me it works. So why not give it a try and see if it suits you.
 

Anders

Level 5 Valued Member
I have done KB Strong the first phase with 28 kilo and single bell. My 32 kilo press went from 2 to 4 on the right saide and 1 to 3 on the left side. I did little else besides this.

I only used one bell because I felt that this was most appropriate for my level of kettlebell-lifting.

I would guess you get more hypertrophy out of it if you do it with two bells, but I think also one bell worked well. I did not notice much of a hypertrophy effect.
 

John Grahill

Level 6 Valued Member
@Mark Limbaga is right about Geoff Neupert's "Giant Series" which is a single bell c+p program that can expand to 4 months worth of training. I would do that or the ROP for a while until the second bells arrive.

Having said that and seeing muscle building being mentioned ... yes, you'll probably gain more muscle on a doubles program but that does not mean you won't gain any on a singles program (years ago doing my initial run through the ROP I did the ladders along the lines of the "Beyond Bodybuilding" "rkc ladders" and definitely put on muscle with only a single 24!) ... so you certainly could make some gains awaiting the arrival of your other bells.
 

Geoff Neupert

Level 6 Valued Member
Beast Tamer
Just getting ready to wrap up Fabio Zonin's excellent Simple Strength Plan for Difficult Times program and wanted to take a crack at Geoff Neupert's famous STRONG! routine. My big problem - I only have single kettlebells. While more are on the way, they're on backorder so I need to make do with what I have on hand. I fully understand that this was written as a double KB protocol, but is there any downside to modifying for single KB use (beyond losing the obvious benefits of double KB work)? After years of grappling and heavy BB pressing, I've found that low rep/higher set schemes work best for my aging shoulders, so I'm keen to give STRONG! a try.

Thanks, everyone!
@FlatbushAve -

Use what you have. Give this a shot and report back.

Or, as @Mark Limbaga and @John Grahill have pointed out, use the "Giant Series" from "Kettlebell Express! RELOADED."

Hope that helps.
 

FlatbushAve

Level 2 Valued Member
Thanks everyone for your replies.

I just completed the first week (as outlined in this article) and wanted to share some thoughts.

First, I can't wait to tackle this with doubles for obvious reasons. Because I'm using single kettlebells, I've opted to use different sizes which causes a break in time under tension. Not the end of the world, but I can see why doubles would be optimal here. Otherwise, I've found this to be good and challenging with a few tweaks. Here's what I did:

Day 1 - Press and Front Squat
  • My 4 rep press max is higher than 24kg, but lower than 32kg, so I started with 24kg with the idea that I would use that bell for both movements. I tried to keep it more or less EMOM, but unfortunately an old nagging injury in my right shoulder started to compromise my form so I switched to a 16kg for presses, but stuck with the 24 for goblets. Overall is was fine.
Day 2 - Swing
  • Used a 32kg and went slightly faster than EMOM. It was great. I think the weight could be heavier, but this is a good spot with the increased volume is upcoming sessions
Day 3 - Press and Front Squat
  • Tried again with the 24kg for presses, but it was not to be. Switched back the 16kg and it was a breeze, so wondering if I should increase the volume or maybe add some additional cleans. For squats, jumped up to the 32kg which was a much better fit.
All things considered, I'm really happy with the first three sessions. Appreciate everyone's input.

Lastly, @Geoff Neupert, would love to take a look at the Giant Series, but am having some trouble tracking down Kettlebell Express! RELOADED. Do you happen to know where it's available?
 

Geoff Neupert

Level 6 Valued Member
Beast Tamer
Thanks everyone for your replies.

I just completed the first week (as outlined in this article) and wanted to share some thoughts.

First, I can't wait to tackle this with doubles for obvious reasons. Because I'm using single kettlebells, I've opted to use different sizes which causes a break in time under tension. Not the end of the world, but I can see why doubles would be optimal here. Otherwise, I've found this to be good and challenging with a few tweaks. Here's what I did:

Day 1 - Press and Front Squat
  • My 4 rep press max is higher than 24kg, but lower than 32kg, so I started with 24kg with the idea that I would use that bell for both movements. I tried to keep it more or less EMOM, but unfortunately an old nagging injury in my right shoulder started to compromise my form so I switched to a 16kg for presses, but stuck with the 24 for goblets. Overall is was fine.
Day 2 - Swing
  • Used a 32kg and went slightly faster than EMOM. It was great. I think the weight could be heavier, but this is a good spot with the increased volume is upcoming sessions
Day 3 - Press and Front Squat
  • Tried again with the 24kg for presses, but it was not to be. Switched back the 16kg and it was a breeze, so wondering if I should increase the volume or maybe add some additional cleans. For squats, jumped up to the 32kg which was a much better fit.
All things considered, I'm really happy with the first three sessions. Appreciate everyone's input.

Lastly, @Geoff Neupert, would love to take a look at the Giant Series, but am having some trouble tracking down Kettlebell Express! RELOADED. Do you happen to know where it's available?
@FlatbushAve - will PM you with the info.
 
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