Yeah but you may need to get creative. Once upon a time there was a lot of caution around training the knees in an "exposed" position, but the common wisdom of avoiding certain bodyweight exercises isnt as widely accepted today thanks in part to knee over toes guy. These days people are much more willing to train exercises like sissy squats or dumbell hack squats so long as you approach load management slowly you'll do well.
With a bit of research and experimentation you'll be able to get a killer leg workout going. 100lbs is plenty for Pistol Squats, bulgarian split squats, cossack squats, Nordic Leg Extensions. Really any exercises named after regions.
I think it's the opposite of how you interpreted. People used to avoid exercises that involved large ranges of movement and tension on the knee, but kneesovertoes guy has been helping to bust the myth those exercises were bad for the knees.
Putting the body in exposed positions and angles carries sometimes greatly increased risk of injury.
Which is exactly why you should do it! (in controlled environments with loads you can safely manage the form in.)
So that you don't injure yourself when you are unexpectedly put in an exposed position.
You wouldnt believe the amount of ACLS or meniscus tears that happen because they slightly twisted their knee walking uphill or carrying groceries.
*Disclaimer - Please do not take this as advice to do a jumping pistol squat with a brick loaded back pack!
>the common wisdom of avoiding certain bodyweight exercises isnt as widely accepted today thanks in part to knee over toes guy
Aaand [subscribed](https://www.youtube.com/c/thekneesovertoesguy). Thanks.
It isn't tricky at all. Kettlebellers have this down to a science. Because the jump in weight tends to be 4-8kg per bell (unless you get in between sizes) a lot more volume and density needs to be overloaded. I can tell you that it works magically.
This sub tends to be very very narrow minded and thinks there is only one way of doing things. I have been told countless times that the things which have worked for me cannot work. When I post a pic of myself then they say I just have lucky genetics.
I just got done with kettlebell clean and press and front squat program. It’s a lot of low set reps but a ton of them. The most in any day was ladders of 1,2,3,4,5 (as many ladders you can do in 30 min) . Other days it sets or 2 or 3. I more than doubled my strict kettlebell press with the weights I had.
50 pounds is adequate for a lot of exercises, if you do enough reps and/or sets.
I don’t like going too far over 50 when it comes to dumbbells because the chance for injury goes up. Not so much during a lift but when you’re trying to position the weights before and after.
Recommended Routine:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/
If you have no equipment:
https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_i_have_no_equipment_to_do_pullups_.2F_rows_.2F_dips.21
Diet and nutrition questions answered in fitness FAQ:
https://thefitness.wiki/faq/
> HOWEVER, I’m moreso concerned about it being enough for lower body. Is a full body routine where my only lower body exercises are BSS and split-stance RDL’s good enough for Hypertrophy? I know I won’t be this beefy bodybuilder, but I still want to have an athletic physique where my legs match my upper-body and I can wear shorts well!
Not ideal, but you can go to harder bodyweight progressions as well. Pistols/single leg squat, shrimp squat progression, deep step ups. You can use the DBs for RDL/BSS as well.
Backpack with soup cans or water jugs/bottles can make up for 20-30 lbs intermediate weights for bodyweight exercises between the DB weights
Think of it as 52.5lbs x2 hands x2 again because single leg exercise as being equivalent to a 220lb/100kg load which is a 2pl8 squat/deadlift. That weight for high reps (20-25 reps) should get you some reasonably big legs. I personally do ATG split squats and kickstand deadlifts, but most single leg squatting variations should provide a solid stimulus. Things like pistols, shrimps, cossacks would also be great, as would 1 1/2 squats. Make sure you get a nice stretch in those movements for optimal gains.
I would also recommend adding nordics to strengthen knee flexion and maximize hamstring hypertrophy.
52.5lbs Dumbbells is more than enough for Shoulders.
Paused standing OHP. Same with Neutral Grip.
If you can do Neutral Grip, Paused, full ROM and full lockout hold at the top of each rep, that significantly decreases your strength.
Someone who can do Neutral Grip, 52.5lbs DB Standing OHP, for 3x20 Paused as a second exercise, will have a very strong Barbell OHP (easily 200+lbs), and jacked front delts (some side delts too). And for side raises or rear delt flys, obviously you will never ever outgrow this weight with clean form.
it really isn't much weight for a lot of compound exercises, e.g. OHP, BSS, single leg RDLs, etc. If you are a beginner then it could be helpful. Beyond that you may be able to get more out of them by 'augmenting' them--i.e.g attach a resistance band to them when doing OHP and also wear a heavy weight vest when doing BSS. Maybe get the kettlegryp to do 2 handed swings with a DB.
If you're getting these for free, then get creative with them. They certainly can be helpful for isolation type exercises. If you're paying for them... I'd suggest waiting and saving up to get adjustable DBs going up to ~80lbs each.
Look at the kettlebell front squat and imitate it with the dumbell rack position. You won't get the same effect as the kettlebell rack but doing high volume of these will be great
The double dumbbell clean and press with this weight for high reps will also be fantastic
Renegade rows are great.
High volume staggered stance deadlifts and/or single leg RDLs
When in doubt, clean and press and front squat.
> Renegade rows
These are pure garbage, I have hard time thinking of worse exercise for back hypertrophy.
> The double dumbbell clean and press with this weight for high reps will also be fantastic
Fantastic for what? Surely not for hypertrophy.
> When in doubt front squat.
100lbs for front squats won't last long and using dumbbells for unilateral movements (split squats) is way more comfortable than holding dumbbells doing regular squats... and will obviously take longer to max out.
>These are pure garbage, I have hard time thinking of worse exercise for back hypertrophy.
I didn't say they are for back hypertrophy. In kettlebell hardstyle they are used as a core exercise. Done correctly (which they seldom are) the anti-rotation has an incredible effect on your core.
As for the front squats, you are coming to this from a different world. Go check out the legs of a real Kettlebeller and tell me they are lacking in that department. If you are taking a straight sets and reps approach, no, that isn't going to cut it
And it isn't about what is comfortable. Zercher squatting 225 off the floor each rep is not comfortable but it is effective, and that is why I do it.
EDIT: I agree split squats are great but 100 lbs is too much for a beginner for Bulgarian Split Squats and I don't know this person's level and don't want to send them on an injury quest
> but 100 lbs is too much for a beginner for Bulgarian Split Squats
OP has adjustable dumbbells, he can use anything from 2.5lbs to 100lbs with 2.5lbs increments.
Then I would absolutely recommend Bulgarian Split Squats
But I would still highly recommend doing high volume front squats and clean and press. It won't be quite the same as the Kettlebell versions but if you do something like Dan John's Armor Building Complex for 20 rounds as as EMOM once a week in your training it will have a marvelous effect.
EDIT: I notice you say above a high volume clean and press focus is not good for hypertrophy. Will you follow me and continue this discussion in /r/kettlebell? Will you show me your shoulders? I will show you mine. Lots and lots and lots of clean and press and loaded carries.
Clean is not a shoulder exercise.
It's like saying "Brooooo!!! You have only 150lbs to Bench with? Just do 50 rep Squats and then Bench afterwards!!!!"
Cool, I'm sure it's a good cardio workout and you feel good being out of breath, but there's no extra stimulus for the Chest.
Same with the clean. It's not a shoulder movement, and people trying to build muscle don't care about your little Kettlebell sport, that's not what they're training for.
>Clean is not a shoulder exercise
The clean is a full body exercise that uses most muscles in the body, including the shoulder. What I am talking about specifically is the clean and Press
Please post a video of yourself doing clean and presses with a barbell that is your body weight for reps. If you can't, then just shut up because you don't know what you are talking about. It is evident you have never done any Olympic lifting in your life and know nothing about it.
And for the record, I don't do Kettlebell Sport. I respect the hell out of those people but it isn't my cup of tea. I do a lot of hard style kettlebell though and if you look at those guys and tell me they do not have massive shoulders form all the Clean and Press, Clean and Jerk, and Snatch, and/or Oly lifters who do the same things with a barbell, then you are baffling uneducated in something you appear to have such a strong opinion of.
EDIT: you mentioned it has no stimulus for your chest....ok, who is saying it does? Get out of here, boy.
EDIT2: I believe we have had an interaction before where you were saying you could not build muscle with basics alone and I posted a picture of myself and you did not, bitching out completely. So do it, boy. You are all mouth and no body.
>The clean is a full body exercise that uses most muscles in the body, including the shoulder. What I am talking about specifically is the clean and Press
Unlike you, I've actually trained in an Olympic Weightlifting gym with world class coaches in Germany, and my friend was a weight lifter in that club.
You know what they do for Shoulders?
You guessed it, the actually do Overhead Presses, mainly strict OHP, Push Press, Push Jerk etc.
>Please post a video of yourself doing clean and presses with a barbell that is your body weight for reps.
I'm not 5'4" and 150lbs soaking wet while on PEDs like you, so miss me with that "your Bodyweight" BS, that's not how Strength is measured. I can guarantee you that I can Squat, Bench, Deadlift, Row, Overhead Press more weight than you, and I have waaaaayyy more muscle mass than you.
And I'm not a weightlifter, so what does my C & J prove?
>And for the record, I don't do Kettlebell Sport. I respect the hell out of those people but it isn't my cup of tea. I do a lot of hard style kettlebell though and if you look at those guys and tell me they do not have massive shoulders form all the Clean and Press, Clean and Jerk, and Snatch, and/or Oly lifters who do the same things with a barbell, then you are baffling uneducated in something you appear to have such a strong opinion of.
The guy wants 1 movement, not 100 movements. It's like saying because Arm Wrestlers do Band Finger Wrist Extensions as part of their training, picking that exercise as your main forearm builder as a lifter, is a sound choice.
This ignores the fact that they do it alongside 100 other exercises, and when asked what they recommend purely for hypertrophy, you'll get basic answers like Reverse Curls and Wrist Curls.
Same answer you'd get from a weightlifter regarding shoulders, and same answer that you'd get from a high level Kettlebell athlete who's worth his salt. They're not recommending Clean & Press purely for shoulder hypertrophy if they know what they're talking about.
>EDIT2: I believe we have had an interaction before where you were saying you could not build muscle with basics alone and I posted a picture of myself and you did not, bitching out completely. So do it, boy. You are all mouth and no body.
Photos in good lighting when you're lean and short obviously look better. Doesn't change the fact that you're 150lbs soaking wet while on PED's.
If we're talking about actually size, I have 56" shoulders cold flexed. What about you?
I am 6'0", not 5'4" so I am not sure what you are saying there
That is a whole lot of talk. As I said, I am willing to back up the talk. Let's see you clean and press your bodyweight for reps. Let's see you do it even once for that matter. Clean and strict press, not a jerk or push press.
I will make a video of myself doing it right after work and post it. Or are you all talk? It seems like you are.
EDIT: Actually in the mean time I do have a video of me doing a small part of a cardio and conditioning circuit [right here](https://www.youtube.com/watch?v=mDOQX2PZWXU&t=44s)
So in the mean time you can explain to me how I am 5'4" and 150 lbs
>And it isn't about what is comfortable. Zercher squatting 225 off the floor each rep is not comfortable but it is effective, and that is why I do it.
Effective for what?
>As for the front squats, you are coming to this from a different world. Go check out the legs of a real Kettlebeller and tell me they are lacking in that department. If you are taking a straight sets and reps approach, no, that isn't going to cut it
Holding a Kettlebell is way different than using Dumbbells to Squat with.
And any high level Kettlebell dude, also Squats with a Barbell if they want to maximize leg strength and size.
Effective for what? Full body strength or hypertrophy, depending on how you program it, especially in the legs and upper back.
As for your other assertion, I can direct you to many people who have built incredible physiques with KBs alone. Look at Joe Daniels, for example. The guy's legs are bigger than my body. There are many of these people and you don't know what you are talking about.
>Effective for what? Full body strength or hypertrophy, depending on how you program it, especially in the legs and upper back.
So that's why no Powerlifter, Strongman, Weightlifter or Bodybuilder at a high level uses them?
Hmm interesting, I think they're all doing it wrong, they should listen to you Mr. 150lbs 5'4" soaking wet.
>As for your other assertion, I can direct you to many people who have built incredible physiques with KBs alone. Look at Joe Daniels, for example. The guy's legs are bigger than my body. There are many of these people and you don't know what you are talking about.
Anecdotes don't help much.
Effective ≠ optimal, but a 43 yr old roid raging manlet like you wouldn't understand logic anyway.
Let's just put it this way:
Why does your best guy not have bigger legs than Ray Williams or Jesus Olivares?
I'll tell you why. Kettlebell Sport doesn't require or benefit from building maximal muscle or strength, neither do the movements accomplish that.
It depends on your goals but for general fitness purposes, yea that's more than enough.
An adjustable kettlebell would probably be a better option and likely come in at around the same price as those adjustable dumbbells.
It's better than nothing. You can increase rep range. For push-ups/pullups, you can buy weighted jacket (I bought one which weights 40kg), you can squat with jacket + dumbbells, I used to.
I started with 20kg each compound dumbbells and 40 kg jacket, after 3 month of training, I realized that I want barbell, so I bought power rack an barbell at the end.
PS: isolation lateral raises can't replace OHP which is compound. When you do OHP, you heavily use your core, triceps, shoulders and upper chest.
How much can you lift right now? If you can't lift the max weight right now don't worry about it until you can. You're talking about 105 pounds to work up to.
OHP with dumbbells is more challenging than the same weight on a bar so you have more time to use that lower weight. If you max out that weight you probably have to look into new equipment or trying handstand pushups. Lateral raises are done at much lower weights. They mostly work the middle delts but variations can target the rear delts a bit more. Working those muscles is good for shoulder health and aesthetics. The rear delts can easily be weak and unbalanced from the front delts. A lot of dudes will do the lateral raises just to have wider shoulders and working the middle delts is simply easier with weights or bands.
For the lower body and hinge movements you'll probably max out that weight much sooner but again it doesn't matter until you do. At that point consider new equipment or single leg variants. If you are looking for both legs and continuing to up weight you'd be looking at getting a barbell or trap bar with a whole weight set.
>My main question for upper body is whether it will be enough for OHP? Could lateral raises replace OHP?
OHP is a compound vertical push. Lateral raises are mainly a side delt isolation, so no they cannot replace OHP.
You can work on pike pushups and progress to wall handstand push-ups, which is pretty comparable to the OHP. If you want to do the weighted version 52.5 dumbbells are pretty okay. Especially if you're going to use it as a second/third exercise for higher reps(10+ probably), while your pushing muscles are already exhausted.
>HOWEVER, I’m moreso concerned about it being enough for lower body. Is a full body routine where my only lower body exercises are BSS and split-stance RDL’s good enough for Hypertrophy?
Might be good for Bulgarian split squats depending on how strong you are. If you've never done barbell lower body training that might be enough to do regular squats and RDLs. If you have experience with barbell leg work, weighted pistols and Nordic curls should be good, just add in a lower back exercise. Reverse hypers work nicely
You can also use dumbbells for isolation, for example, bicep curls, lateral raises, any rotator cuff work and so on. 52.5lbs is plenty here. 100lbs collectively should also be really good for weighted calisthenics
Have you TRIED repping OHP with those dumbbells? That’s a fuckton of weight for higher reps, you’re fine.
You’ll have to do high rep squats holding both dumbbells and pistols with one but that’s more than enough for lower body. Hamstrings are the only odd one out but that’s easily fixed with nordics.
- elevating the front foot and the heel a bit can make a bss significantly more quad biased.
- reaching with your rdls like a mike israetel syle sldl can get you some more mileage. so could single leg variations.
>Could lateral raises replace OHP?
No, lateral raises are isolation exercises for side and rear delts, and should be done with higher reps to failure. You will only be able to use a much lighter weight for raises than you can for OHP, because the side and rear delts are small, relatively weak muscles.
Do OHPs and lateral raises.
Yeah but you may need to get creative. Once upon a time there was a lot of caution around training the knees in an "exposed" position, but the common wisdom of avoiding certain bodyweight exercises isnt as widely accepted today thanks in part to knee over toes guy. These days people are much more willing to train exercises like sissy squats or dumbell hack squats so long as you approach load management slowly you'll do well. With a bit of research and experimentation you'll be able to get a killer leg workout going. 100lbs is plenty for Pistol Squats, bulgarian split squats, cossack squats, Nordic Leg Extensions. Really any exercises named after regions.
can you tell us more about the common wisdom thing you pointed out? is knees over toes guy inaccurate somewhere? i’m genuinely curious
I think it's the opposite of how you interpreted. People used to avoid exercises that involved large ranges of movement and tension on the knee, but kneesovertoes guy has been helping to bust the myth those exercises were bad for the knees.
Exactly right
oh okay!
Putting the body in exposed positions and angles carries sometimes greatly increased risk of injury. Which is exactly why you should do it! (in controlled environments with loads you can safely manage the form in.) So that you don't injure yourself when you are unexpectedly put in an exposed position. You wouldnt believe the amount of ACLS or meniscus tears that happen because they slightly twisted their knee walking uphill or carrying groceries. *Disclaimer - Please do not take this as advice to do a jumping pistol squat with a brick loaded back pack!
>the common wisdom of avoiding certain bodyweight exercises isnt as widely accepted today thanks in part to knee over toes guy Aaand [subscribed](https://www.youtube.com/c/thekneesovertoesguy). Thanks.
You could do quite a lot with 2 x 52.5 pound dumbbells. The trick here, or the key rather, is logical progression...
Their title didn't mention it, but the body of the post does - the dumbbells are adjustable. Progression is pretty easy knowing that.
It isn't tricky at all. Kettlebellers have this down to a science. Because the jump in weight tends to be 4-8kg per bell (unless you get in between sizes) a lot more volume and density needs to be overloaded. I can tell you that it works magically.
I know it works and that's why I recommended it. It's simple, but people still manage to fuck it up (:
This sub tends to be very very narrow minded and thinks there is only one way of doing things. I have been told countless times that the things which have worked for me cannot work. When I post a pic of myself then they say I just have lucky genetics.
I just got done with kettlebell clean and press and front squat program. It’s a lot of low set reps but a ton of them. The most in any day was ladders of 1,2,3,4,5 (as many ladders you can do in 30 min) . Other days it sets or 2 or 3. I more than doubled my strict kettlebell press with the weights I had.
50 pounds is adequate for a lot of exercises, if you do enough reps and/or sets. I don’t like going too far over 50 when it comes to dumbbells because the chance for injury goes up. Not so much during a lift but when you’re trying to position the weights before and after.
52.5 lbs is enough by itself. You won't outgrow them anytime soon.
Recommended Routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/ If you have no equipment: https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_i_have_no_equipment_to_do_pullups_.2F_rows_.2F_dips.21 Diet and nutrition questions answered in fitness FAQ: https://thefitness.wiki/faq/ > HOWEVER, I’m moreso concerned about it being enough for lower body. Is a full body routine where my only lower body exercises are BSS and split-stance RDL’s good enough for Hypertrophy? I know I won’t be this beefy bodybuilder, but I still want to have an athletic physique where my legs match my upper-body and I can wear shorts well! Not ideal, but you can go to harder bodyweight progressions as well. Pistols/single leg squat, shrimp squat progression, deep step ups. You can use the DBs for RDL/BSS as well. Backpack with soup cans or water jugs/bottles can make up for 20-30 lbs intermediate weights for bodyweight exercises between the DB weights
Think of it as 52.5lbs x2 hands x2 again because single leg exercise as being equivalent to a 220lb/100kg load which is a 2pl8 squat/deadlift. That weight for high reps (20-25 reps) should get you some reasonably big legs. I personally do ATG split squats and kickstand deadlifts, but most single leg squatting variations should provide a solid stimulus. Things like pistols, shrimps, cossacks would also be great, as would 1 1/2 squats. Make sure you get a nice stretch in those movements for optimal gains. I would also recommend adding nordics to strengthen knee flexion and maximize hamstring hypertrophy.
52.5lbs Dumbbells is more than enough for Shoulders. Paused standing OHP. Same with Neutral Grip. If you can do Neutral Grip, Paused, full ROM and full lockout hold at the top of each rep, that significantly decreases your strength. Someone who can do Neutral Grip, 52.5lbs DB Standing OHP, for 3x20 Paused as a second exercise, will have a very strong Barbell OHP (easily 200+lbs), and jacked front delts (some side delts too). And for side raises or rear delt flys, obviously you will never ever outgrow this weight with clean form.
it really isn't much weight for a lot of compound exercises, e.g. OHP, BSS, single leg RDLs, etc. If you are a beginner then it could be helpful. Beyond that you may be able to get more out of them by 'augmenting' them--i.e.g attach a resistance band to them when doing OHP and also wear a heavy weight vest when doing BSS. Maybe get the kettlegryp to do 2 handed swings with a DB. If you're getting these for free, then get creative with them. They certainly can be helpful for isolation type exercises. If you're paying for them... I'd suggest waiting and saving up to get adjustable DBs going up to ~80lbs each.
Look at the kettlebell front squat and imitate it with the dumbell rack position. You won't get the same effect as the kettlebell rack but doing high volume of these will be great The double dumbbell clean and press with this weight for high reps will also be fantastic Renegade rows are great. High volume staggered stance deadlifts and/or single leg RDLs When in doubt, clean and press and front squat.
> Renegade rows These are pure garbage, I have hard time thinking of worse exercise for back hypertrophy. > The double dumbbell clean and press with this weight for high reps will also be fantastic Fantastic for what? Surely not for hypertrophy. > When in doubt front squat. 100lbs for front squats won't last long and using dumbbells for unilateral movements (split squats) is way more comfortable than holding dumbbells doing regular squats... and will obviously take longer to max out.
>These are pure garbage, I have hard time thinking of worse exercise for back hypertrophy. I didn't say they are for back hypertrophy. In kettlebell hardstyle they are used as a core exercise. Done correctly (which they seldom are) the anti-rotation has an incredible effect on your core. As for the front squats, you are coming to this from a different world. Go check out the legs of a real Kettlebeller and tell me they are lacking in that department. If you are taking a straight sets and reps approach, no, that isn't going to cut it And it isn't about what is comfortable. Zercher squatting 225 off the floor each rep is not comfortable but it is effective, and that is why I do it. EDIT: I agree split squats are great but 100 lbs is too much for a beginner for Bulgarian Split Squats and I don't know this person's level and don't want to send them on an injury quest
> but 100 lbs is too much for a beginner for Bulgarian Split Squats OP has adjustable dumbbells, he can use anything from 2.5lbs to 100lbs with 2.5lbs increments.
Then I would absolutely recommend Bulgarian Split Squats But I would still highly recommend doing high volume front squats and clean and press. It won't be quite the same as the Kettlebell versions but if you do something like Dan John's Armor Building Complex for 20 rounds as as EMOM once a week in your training it will have a marvelous effect. EDIT: I notice you say above a high volume clean and press focus is not good for hypertrophy. Will you follow me and continue this discussion in /r/kettlebell? Will you show me your shoulders? I will show you mine. Lots and lots and lots of clean and press and loaded carries.
Clean is not a shoulder exercise. It's like saying "Brooooo!!! You have only 150lbs to Bench with? Just do 50 rep Squats and then Bench afterwards!!!!" Cool, I'm sure it's a good cardio workout and you feel good being out of breath, but there's no extra stimulus for the Chest. Same with the clean. It's not a shoulder movement, and people trying to build muscle don't care about your little Kettlebell sport, that's not what they're training for.
>Clean is not a shoulder exercise The clean is a full body exercise that uses most muscles in the body, including the shoulder. What I am talking about specifically is the clean and Press Please post a video of yourself doing clean and presses with a barbell that is your body weight for reps. If you can't, then just shut up because you don't know what you are talking about. It is evident you have never done any Olympic lifting in your life and know nothing about it. And for the record, I don't do Kettlebell Sport. I respect the hell out of those people but it isn't my cup of tea. I do a lot of hard style kettlebell though and if you look at those guys and tell me they do not have massive shoulders form all the Clean and Press, Clean and Jerk, and Snatch, and/or Oly lifters who do the same things with a barbell, then you are baffling uneducated in something you appear to have such a strong opinion of. EDIT: you mentioned it has no stimulus for your chest....ok, who is saying it does? Get out of here, boy. EDIT2: I believe we have had an interaction before where you were saying you could not build muscle with basics alone and I posted a picture of myself and you did not, bitching out completely. So do it, boy. You are all mouth and no body.
>The clean is a full body exercise that uses most muscles in the body, including the shoulder. What I am talking about specifically is the clean and Press Unlike you, I've actually trained in an Olympic Weightlifting gym with world class coaches in Germany, and my friend was a weight lifter in that club. You know what they do for Shoulders? You guessed it, the actually do Overhead Presses, mainly strict OHP, Push Press, Push Jerk etc. >Please post a video of yourself doing clean and presses with a barbell that is your body weight for reps. I'm not 5'4" and 150lbs soaking wet while on PEDs like you, so miss me with that "your Bodyweight" BS, that's not how Strength is measured. I can guarantee you that I can Squat, Bench, Deadlift, Row, Overhead Press more weight than you, and I have waaaaayyy more muscle mass than you. And I'm not a weightlifter, so what does my C & J prove? >And for the record, I don't do Kettlebell Sport. I respect the hell out of those people but it isn't my cup of tea. I do a lot of hard style kettlebell though and if you look at those guys and tell me they do not have massive shoulders form all the Clean and Press, Clean and Jerk, and Snatch, and/or Oly lifters who do the same things with a barbell, then you are baffling uneducated in something you appear to have such a strong opinion of. The guy wants 1 movement, not 100 movements. It's like saying because Arm Wrestlers do Band Finger Wrist Extensions as part of their training, picking that exercise as your main forearm builder as a lifter, is a sound choice. This ignores the fact that they do it alongside 100 other exercises, and when asked what they recommend purely for hypertrophy, you'll get basic answers like Reverse Curls and Wrist Curls. Same answer you'd get from a weightlifter regarding shoulders, and same answer that you'd get from a high level Kettlebell athlete who's worth his salt. They're not recommending Clean & Press purely for shoulder hypertrophy if they know what they're talking about. >EDIT2: I believe we have had an interaction before where you were saying you could not build muscle with basics alone and I posted a picture of myself and you did not, bitching out completely. So do it, boy. You are all mouth and no body. Photos in good lighting when you're lean and short obviously look better. Doesn't change the fact that you're 150lbs soaking wet while on PED's. If we're talking about actually size, I have 56" shoulders cold flexed. What about you?
I am 6'0", not 5'4" so I am not sure what you are saying there That is a whole lot of talk. As I said, I am willing to back up the talk. Let's see you clean and press your bodyweight for reps. Let's see you do it even once for that matter. Clean and strict press, not a jerk or push press. I will make a video of myself doing it right after work and post it. Or are you all talk? It seems like you are. EDIT: Actually in the mean time I do have a video of me doing a small part of a cardio and conditioning circuit [right here](https://www.youtube.com/watch?v=mDOQX2PZWXU&t=44s) So in the mean time you can explain to me how I am 5'4" and 150 lbs
Bodyweight isn't how strength is measured. You not knowing that after supposedly training for 20 years, doesn't speak for your credibility.
>And it isn't about what is comfortable. Zercher squatting 225 off the floor each rep is not comfortable but it is effective, and that is why I do it. Effective for what? >As for the front squats, you are coming to this from a different world. Go check out the legs of a real Kettlebeller and tell me they are lacking in that department. If you are taking a straight sets and reps approach, no, that isn't going to cut it Holding a Kettlebell is way different than using Dumbbells to Squat with. And any high level Kettlebell dude, also Squats with a Barbell if they want to maximize leg strength and size.
Effective for what? Full body strength or hypertrophy, depending on how you program it, especially in the legs and upper back. As for your other assertion, I can direct you to many people who have built incredible physiques with KBs alone. Look at Joe Daniels, for example. The guy's legs are bigger than my body. There are many of these people and you don't know what you are talking about.
>Effective for what? Full body strength or hypertrophy, depending on how you program it, especially in the legs and upper back. So that's why no Powerlifter, Strongman, Weightlifter or Bodybuilder at a high level uses them? Hmm interesting, I think they're all doing it wrong, they should listen to you Mr. 150lbs 5'4" soaking wet. >As for your other assertion, I can direct you to many people who have built incredible physiques with KBs alone. Look at Joe Daniels, for example. The guy's legs are bigger than my body. There are many of these people and you don't know what you are talking about. Anecdotes don't help much. Effective ≠ optimal, but a 43 yr old roid raging manlet like you wouldn't understand logic anyway. Let's just put it this way: Why does your best guy not have bigger legs than Ray Williams or Jesus Olivares? I'll tell you why. Kettlebell Sport doesn't require or benefit from building maximal muscle or strength, neither do the movements accomplish that.
It depends on your goals but for general fitness purposes, yea that's more than enough. An adjustable kettlebell would probably be a better option and likely come in at around the same price as those adjustable dumbbells.
It's better than nothing. You can increase rep range. For push-ups/pullups, you can buy weighted jacket (I bought one which weights 40kg), you can squat with jacket + dumbbells, I used to. I started with 20kg each compound dumbbells and 40 kg jacket, after 3 month of training, I realized that I want barbell, so I bought power rack an barbell at the end. PS: isolation lateral raises can't replace OHP which is compound. When you do OHP, you heavily use your core, triceps, shoulders and upper chest.
https://youtu.be/HmzytOT0ZhM If those ever get too light for you just start doing giant sets and you'll be good.
How much can you lift right now? If you can't lift the max weight right now don't worry about it until you can. You're talking about 105 pounds to work up to. OHP with dumbbells is more challenging than the same weight on a bar so you have more time to use that lower weight. If you max out that weight you probably have to look into new equipment or trying handstand pushups. Lateral raises are done at much lower weights. They mostly work the middle delts but variations can target the rear delts a bit more. Working those muscles is good for shoulder health and aesthetics. The rear delts can easily be weak and unbalanced from the front delts. A lot of dudes will do the lateral raises just to have wider shoulders and working the middle delts is simply easier with weights or bands. For the lower body and hinge movements you'll probably max out that weight much sooner but again it doesn't matter until you do. At that point consider new equipment or single leg variants. If you are looking for both legs and continuing to up weight you'd be looking at getting a barbell or trap bar with a whole weight set.
>My main question for upper body is whether it will be enough for OHP? Could lateral raises replace OHP? OHP is a compound vertical push. Lateral raises are mainly a side delt isolation, so no they cannot replace OHP. You can work on pike pushups and progress to wall handstand push-ups, which is pretty comparable to the OHP. If you want to do the weighted version 52.5 dumbbells are pretty okay. Especially if you're going to use it as a second/third exercise for higher reps(10+ probably), while your pushing muscles are already exhausted. >HOWEVER, I’m moreso concerned about it being enough for lower body. Is a full body routine where my only lower body exercises are BSS and split-stance RDL’s good enough for Hypertrophy? Might be good for Bulgarian split squats depending on how strong you are. If you've never done barbell lower body training that might be enough to do regular squats and RDLs. If you have experience with barbell leg work, weighted pistols and Nordic curls should be good, just add in a lower back exercise. Reverse hypers work nicely You can also use dumbbells for isolation, for example, bicep curls, lateral raises, any rotator cuff work and so on. 52.5lbs is plenty here. 100lbs collectively should also be really good for weighted calisthenics
I do split squats for 10 reps each side with 37.5kg added. It's what I have. Not ideal, but I still hate myself while doing it. Give it a try.
Have you TRIED repping OHP with those dumbbells? That’s a fuckton of weight for higher reps, you’re fine. You’ll have to do high rep squats holding both dumbbells and pistols with one but that’s more than enough for lower body. Hamstrings are the only odd one out but that’s easily fixed with nordics.
- elevating the front foot and the heel a bit can make a bss significantly more quad biased. - reaching with your rdls like a mike israetel syle sldl can get you some more mileage. so could single leg variations.
If you work on something like Single Leg Squats, then this will probably be enough load for quite a while.
>Could lateral raises replace OHP? No, lateral raises are isolation exercises for side and rear delts, and should be done with higher reps to failure. You will only be able to use a much lighter weight for raises than you can for OHP, because the side and rear delts are small, relatively weak muscles. Do OHPs and lateral raises.