Great question Dwight, I’d start by practicing overhead holds with the 24kg. Work up to 60 seconds on each side. Once you can manage this comfortably you can then practice overhead lunges and the overhead warm up exercise along with the windmill. I’d also recommend you work on the half get up with the 24kg as well as the reverse half get up which will take you down to one hand on the floor then straighten back up and stand again. Take your time performing only a few reps each day.

Your KB circuits are great – been using them for over a year now. I have all of your workout plans, and agree that the TGU is probably the most all-encompassing exercise in kettlebells.

My question is how to build up strength to jump to the next major KB weight – I say ‘major’ because I don’t want to have to buy a whole bunch of weight increments.

I have a 16kg, 24kg, and 32kg (1pood, 1-1/2pood, 2pood). I’ve been doing the TGU with the 16kg for about 5 months, and have pretty much mastered it. (5 sets of each side, 5x week – I’m 57, btw.)

(Also, I worked up to the two-handed swing with the 32kg, then later dropped to 24kg but did it one-handed, and now can do one-handed swings with 24kg (sets 1,3,5) and 32kg (sets 2,4), doing 10-12 swings on each arm for one set. I’m working up to do 32kg for all 5 sets gradually.)

However, the jump to the 24kg for the TGU is significant – can I use a series of your exercises from the Muscle Building program to gradually build up my strength so I can eventually jump from the 16kg to 24kg for the TGU? What do you recommend?

Again, I don’t want to have to purchase an 18kg, 20kg, 22kg, etc., but would rather have a plan to incorporate other strength-building movements to get me ready to jump from 16kg to 24kg on the TGU.

What exercises in your portfolio do you recommend I do with my existing three KB’s to prepare for the 24kg TGU?

Thanks a bunch!

Hi Greg,

“Break everything down step by step with a lighter weight…” Will do.

Thank you very much,

Reilly

Hi Reilly, I checked out your video…unfortunately that weight is too heavy for you at this stage, you are making quite a few compromises with you technique just to get through the movement. Break everything down step by step with a lighter weight and you’ll become much stronger and improve your mobility too. Your first challenge is to sit up without your other leg raising from the floor, that is a strong sign of a weak core because your hip flexors are doing most of the work hence why your foot comes up. All the best.

You said a common mistake one makes when moving into half kneeling is:
“Not folding sideways – pull yourself sideways hinging at the waist. Do not rotate into the upright position.”

Am I rotating, or am I pulling myself sideways?
https://youtu.be/cKwCNQeT4jo

Also, why do you discourage Step 4 hip extension on the descent?

Much gratitude for the great content.

-Reilly

Thanks Kevin, pleased you liked it. Yes, I think it’s one exercise that needs to be used a lot more.