Absolutely fantastic podcast. If you are a weightlifter, listen to this podcast.

From is wiki:

Pavel Tsatsouline, (Belarusian: , romanized: Pave Caculin; born 23 August 1969 in Minsk, USSR) is the Chairman of StrongFirst, Inc., a fitness instructor who has introduced SPETSNAZ training techniques from the former Soviet Union to US Navy SEALs , Marines and Army Special Forces, and shortly thereafter to the American public.[1]

Tsatsouline is particularly notable for popularizing the kettlebell in the modern era in the West.

Thanks for this.
I picked up Pavel's Simple and Sinister a long time ago and really like it. Its not a book about weightlifting as much is its about getting stronger using exacting technique. Also its short and only uses two exercises - kettlebell swings and Turkish getups - but he explains both in such detail that you can easily translate the nuances to other functional fitness exercises.

Also you can view several of Pavel's old exercise videos on Amazon Prime Video (free for prime members).

I'm trying to wrap my head around the rest times and staying at a weight for a while before progressing up.

The the latter, I'm used to once you're complete a 5x5 with X weight on bench, move up 5lbs. What I'm gathering is no, stay with the same weight for a while until it's relatively easy and then move up maybe 10 lbs or whatever.

For rest time on higher intensity, it also seems you don't just go all out until your dead, rest for 30-60 secs, and try again. You should go to that point where you start to feel it and stop and take a longer break and active rest for a few minutes. I currently run sprints with 85lbs of tires and go until have to stop, take 30-60 sec break, and go again. What I've always thought is then you'll be able to take shorter breaks and more sets and maybe sprint for farther. But perhaps doing what I think Pavel is saying will have better results. I'm definitely going to dive deep into this!

ag2004, did you keep going with the kettlebells?

Casual fan of kettlebells for many years but finally got serious on my latest deployment. I've dug deep into Simple and Sinister and am finally working the 32kg into the workout. 1 set of the 5 for now until I "own" it. Then I'll jump to 2 sets of 5, etc. I'm thinking I could achieve simple before I return home. To think what Sinister entails is a bit daunting though...

I started this program on Monday, thought it was time to shake things up. One of the main reasons is I'm hoping to improve some body imbalances. I have an impingement in my left shoulder that I can feel all the way into my left elbow.

I'm starting with a 16 kg kettlebell so for week 1 I do 9 sets of 10 one arm swings, alternating with a Turkish getup with the same arm, then on the 10th set I move up to a 20 kg kettlebell for a set of 10 and another Turkish getup. For those interested the program consists of the same workout 5-6 days a week. Single handed swings for two days, then double handed swings on the third day. Each week you remove a light set, and add a heavy set, so next week I'll have 8 sets at 16 kg and 2 sets at 20 kg.

I have a gym timer that goes off every 2 minutes so I get my swings done, then my getup and rest until it goes off again. Turkish getups when properly performed take about 30 seconds to complete one full rep under control. The workout doesn't take long to get done, you can be done in 30 minutes including warmup and stretching.

The right side is no biggie, but getups using my left arm are difficult to say the least. I'm hoping to see some strength and mobility improvement in that shoulder specifically over the next 10 weeks, if not I'll have to bail. I have concerns that while I'll improve on the right side, my left might be compromised.

Rogue is flush with kettlebells right now so it's not difficult to get them.

I had shoulder surgery in September of 19 and avoided shoulder exercises if I felt the slightest pinch out of fear I was going to reinjure something. I did a great deal of reading on KBs in rehab programs and found my way to Pavel and StrongFirst programming. Once I got serious with Simple and Sinister I started with the 16kg then progressed to 20 and 24kg. I was hesitant to jump to the 32kg but was surprised how easily I could swing it. The TGU is always an adventure. As long as I focus on keeping my core tight through the movement it's no big deal. What's great about KBs is the control it teaches your whole body. By sticking with the program I've alleviated any pain in my post op shoulder, no doubt because the small muscle control required has been built up by progressing slowly and focusing on proper form. If you listen to your body, the weight of the KB will tell you what you can and can't do. Stick with what you can do until you OWN it, then progress...

Wanting to add some kettlebells to the home gym.

Best place to purchase? More than happy to buy used as they seem pretty expensive and was wanting to purchase as a set.

Also curious what sizes to start off with. I already work out ~ 6 times a week and am 6'6" 240 lbs for reference if that helps at all.

Used to think KB were great. Now that I delve much deeper into the exercise physiology world, I am just at a point where I can't see the purpose of KBs vs any other lifting tool like a barbell, dumb bells etc. I mean, I sometimes use a KB like a DB due to it being easier to carry for a weight vs a DB, but honestly, in hypertrophy or strength, I can't seem to find the point. Remembering that specificity is one of the biggest requirements in a good training program, a lot of things that KBs are used for seem to be more focused on conditioning yet pushed as if that same movement is great for hypertrophy or strength, when there are much better options available that would be a better use of my time. Take KB swings. They aren't a very good stimulus for growing the hamstrings vs good, deep RDL/SLDL, seated or lying leg curls etc. Those are absolutely proven to grow hamstrings. KB swings haven't been shown to be as effective and if the idea is conditioning, seems to be a way to needlessly create too much fatigue for the benefits the movement gives the individual. Single arm KB upside down shoulder presses are another I used to do for shoulder stability. But, I honestly had never done proper barbell overhead presses. Once I actually did do those, any reason id have needed to do stability exercises on my perfectly fine shoulders became obsolete. I even have partially torn my rotator, but again, the good ole fashioned OHP was fine. Heck, given hypertrophy is my current focus, simple side laterals and upright barbell rows are what I fucus on, b/c one honestly gets plenty of front delt work doing chest pressing and dips, and the best way to make your should cap and look huge is side delt work. I still occasionally do OHP with barbells in certain mesocycles b/c I just love doing them.

I just feel like a lot of KB training falls into the "looks very cool" category, take Turkish Get Ups (man they look cool, but fail to really do anything to help your mobility or train your core-I've finally come around to this reality) for example, yet for many outside of specific sports focused training, are useless and a waste of time given all of the other movements available to the trainee to do.

Hey, in the end, if you love KBs and they give you a reason to be motivated to train, do them! But just realize they are probably best used for very specific athlete needed purposes and not necessarily for the training public in general focused on hypertrophy or strength. MAybe I am wrong though. I am open to debate always with this stuff.

This is where I've landed as well with KBs. Excellent summary

I agree with this.

I think the only way I could be talked into kettlebells is if I lived in an apartment or some other living situation with very little space available to me. Then I could see them being useful in a "better than nothing" scenario on the days you couldn't get to a full gym.

But man they are expensive, and it isn't like you can just get two. I'd rather spend my $ on barbells and what not if I'm building out a home setup.

Appreciate the response. I'm definitely not going to 100% KBs for my workouts. I typically workout at 5:00 or 5:30 in the mornings and we've moved far enough out of town to where it makes getting to the gym quite a haul.

I'll eventually get my setup going at the new place but the last couple of months I got roped into this boot camp deal (for lack of a better term…that's not what they sell it as) that I really enjoyed. Felt more like training like an athlete (incorporating plyometrics, etc.) which I really enjoyed with my background. I felt like I got a little complacent or plateaued with my old "lazy bear" training of lifting and wanted to keep doing some of this stuff on my own.

I would probably "buy once, cry once" and get adjustable ones if I was looking to add it to my home gym. I would imagine with all the different kinds of movements you'd be looking at wanting at least 2 or 3 different sizes.

You talking about the adjacent dumbbells? I was actually looking at those this morning but two problems I think. They look a little flimsy depending upon how much weight you've selected and they don't go up very high weight wise. For example, when I'm doing dumbbell bench at the gym, I'm using anywhere from 100-120 lb dumbbells depending on the day. I think the highest I saw an adjustable dumbbell go was 50 lbs.

I'm just trying to figure out how I can kick my own ass for the next 6 months or so until my shop is built and I can move all the heavy equipment there and free up the space in the garage for my home gym and bring in squat rack, etc.

Something like this:

10 LB - 40 LB Adjustable Kettlebell Weight Set - 6 Drop Cast Iron Plates - Full Body Exercise Home Gym - Weightlifting, Conditioning, Strength and Core Training for Men and Women | Titan Fitness

If you're looking to kick your ass and have some equipment that you'll mix in once you get your big gym set up, something you might enjoy at your size is buying some Strongman type equipment. Sandbags, farmer carry handles, etc.

That is my dream setup. Having enough space for a yoke, sled, sandbags carries, etc.

Edit to add: just reread your post. Yeah those above might be too light, I have to admit I am ignorant about the strength carry over from typical dumbbell/barbell style lifts to kettlebell movements. So I wouldn't know what a "heavy" kettlebell is relative to the usual exercises.

Ahhh…gotcha. Gracias!

And yes…I've been scoping out some of that stuff! I've really enjoyed mixing in different modalities. It keeps things fresh for me. Sometimes it just feels good to carry a crapload of dead weight around.

I've been following some dudes who lift large 300 pound rocks and that is a goal of mine, so I totally get it.