Kettlebell Only Muscle Gain Programs

After reaching the national level in competitive bodybuilding in 2009, Joe Daniels became hooked on kettlebell training. As a result, Swing This Kettlebell and Strength was born in 2010, and KBOMG was made using his decade-plus of training experience since then, focusing on the primary use of kettlebells for strength, mobility, and longevity.

www.youtube.com/swingthis1 shows the past 14 years of STKB / KBOMG development.  

Since 2005, Joe has been certified by various agencies such as NASM, NSCA, IKFF, and IYCA and has worked with some of the top kettlebell instructors and athletes worldwide.

Joe recently won a gold medal at the 2022 WKSF World Kettlebell Sport Championships in Portugal for the kettlebell snatch.

Most online kettlebell programs are based around conditioning, and now, many Instagram-powered "flow-based" workouts exist. 

Those are not conducive to building muscle and strength. Instead, they will get you better at coordination and endurance. 

The original KB, ONLY MUSCLE GAIN program, was made by an ex-competitive national level NPC bodybuilding competitor who has trained with kettlebells since 2009 not only for kettlebell sport but for muscle building and longevity-based exercise.  

Since then, many programs for various goals have been loaded to this site. 

These programs are full of experience and guaranteed to be fun.    

We want you to get hooked on kettlebell training for life.  

Kettlebell training can be used by itself or complement other exercises/ training programs. 

Joe wrote this article on how best to start training with kettlebells and how to pick or use the programs offered on this site. 

https://kbmuscle.com/blog/f/ready-for-kettlebells-in-2022-kbomg-can-help-you-get-started

There are many ways to modify KBOMG programs. 

Go by how your body feels, and don't push yourself to get injured. 

We love hard work, but consistency over time is always the best answer.

Ask for help by contacting Joe on the message tab on the bottom right of your screen or by his various social media pages. Instagram is great for this.  

For example, with the Original KBOMG Vol.1, popular sizes we've seen used include 2x 8-14kg and singles of 16-28 kg for females; 2x 16-28 kg and singles of 24-40kg for males. 

Of course, the beauty of KB is that you can modify the exercises easily to make them more challenging or more accessible. 

If you don't have many kettlebells to choose from, a single adjustable kettlebell (or a pair of them) can save you money and space in the long run. 

If you are ready to choose a program, Joe would be happy to help you pick one based on your goals and access to kettlebell weights. Just message with the green message button at the bottom right of your screen or email info@kbmuscle.com

If you have a single kettlebell, the best plans would be...

STKB FUNDAMENTALS of KETTLEBELL TRAINING 

Hopefully, it's common sense, but you should be proficient and comfortable with performing single kettlebell exercises before you move to double kettlebell training. 

The FIRST 8 WEEKS of Original KBOMG Vol1. 

Once you finish,  I recommend getting a matching bell to create a pair that can be used for the second 8 weeks of KBOMG1 and every other program I have. Double Kettlebell training will create more overall strength and open up many options in your kettlebell training.

STKB KETTLEBELL COMPLEXES  ( 75-80% of the weekly movements are single kettlebell training.  Double kettlebell exercises can be modified to be single kettlebell or even omitted from the 6-week plan.)

LADDER CONDITIONING  KETTLEBELL WORKOUTS  (10out of 13 of the complete workouts are single kettlebell training. 3 are ADVANCED  due to the double kettlebell paired with volume)

KETTLEBELL PENTATHLON PROGRESSIONS (completely single kettlebell training. Recommended to pair with any other single kettlebell program on this site. )

TURKISH GTFU! Program  (90% single kettlebell training . There are a couple exercises such as double rack carries that can be modified to do half left and half right for example)

"QUICK and DIRTY"  30 KETTLEBELL EMOM WORKOUTS 

For the busy individual.  10-30 minute EMOM based workouts with 95% of all exercises being single kettlebell exercises. Great to pair with all other programs offered as this can be done as an addition or as a training session if you don't have much time for a long workout.

If you are ready to choose a program, Joe would be happy to help you pick one based on your goals and access to kettlebell weights. 

Just message with the green message button at the bottom right of your screen or email info@kbmuscle.com

PAYPAL / GOOGLE PAY/ SQUARESPACE

KB ONLY MUSCLE GAIN programs are one-time purchases. 

You can then print it out or access s via google drive wherever you and. 

Please don't share or upload in any other way on the internet other than with yourself or your household. 

Workout plans contained within this site are JoeDaniels KBOMG's intellectual property. 

If we discover you share without consent, your program access will be revoked. 

Programs are edited often in google drive, so be assured you are getting some of the most current information and help.

Soon we will be offering a subscription-based monthly service. When we roll that out, we will let you know!

Send us a message, and we can work something out for you if you wish to pay in installments. We want to help offset the upfront cost for some people, especially if they purchase a significant bundle for savings.

While we know our programs are worth every penny, mainly because you get access to question the creator, we try to make it affordable for as many people worldwide as possible. 

That being said, we realize that many of us sometimes don't have the means to purchase complete programs. 

We want you to succeed.

KBOMG programs are meant to work together as interconnected training phases. 

The best results come from multiple rounds of the programs, and there are many ways to put them together as a macrocycle or training phase.  

See this article https://kbmuscle.com/blog/f/ready-for-kettlebells-in-2022-kbomg-can-help-you-get-started