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- เผยแพร่เมื่อ 21 ส.ค. 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.
1) Pull-up bar
2) Olympic rings
3) Kettle King adjustable 12kg-32kg
4) IronMaster adjustable dumbbells w/ add-on to 120lbs (or 160lbs if you're a big boy)
5) Plyo box
6) Physio ball
7) A range of maces
8) A range of steel clubs
Excellent
Mine are:
(1) Rep Fitness adjustable kettlebell (x2 if you can for doubles).
(2) TRX
(3) Cloth loop band for lateral walks
(4) Ab wheel
(5) Doorway pull-up bar
Okay
"Knowledge is ripping things apart, wisdom is putting things back together" - Holy crap Dan, you gotta warn me before dropping a truth bomb like that! I wasn't prepared!
I will let you know with a "ping."
Great recommendations !
For the Kettlebell part I can recommend the Kettlebell kings adjustable competition bell. It looks and feels like a high quality competition bell, but is adjustable from 12-32 kg.
Instead of a suspension trainer I use good old gymnastic rings.
I think for strength training you get great results with this recommendations. For bodybuilding you could need some dumbbells too.
I picked up the same adjustable competition kettlebell from SoCal Kettlebell during their last Black Friday sale (it was 20% off). Love it. It's much more compact & polished than my homemade kettlebells. 😄
If you want complement kettlebells with steel mace or club training, Adex do adjustable ones - again very space saving (you can buy spacers from magneticprints so they stay the same length regardless of weight)
How's that bell for two handed swings? Is the handle large enough?
@@Vhc706 it is the normal size for a competition kettlebell. It is ok, not perfect. A normal iron kettlebell with 32 kg would have a wider handle and be better for 2 handed swings.
For those who have done no kettlebell work at all, and starting from the beginning, I would say start light. There is no shame in using the light ones to learn the techniques.
You won't do yourself any favours by starting heavy just so you can brag, then completely ruin yourself with an injury due to poor technique.
Plus, with the lighter ones you can drop back to, to do higher reps but lighter weights so you can build up fitness and endurance.
Where did you buy your adjustables?
@@TrishCanyon8 look up Mark Wildman here on TH-cam. He has some recent videis about adjustable kettlebells.
i have double; 12, 16, 20 and 24. i have a single 32, but it’s basically for grip work.. occasionally i’ll row with it and do a drop set
I love that KB stand in the thumbnail! This is a beautiful story and advice. Thanks man.
Thank you
Thanks for the perfect beginner's guide!
Glad it was helpful
Haha, it is sooooo true that people don't use the Erg/Rowing machine. Which I am very happy with! Personally love using it and my gym has 3 of them and it's almost always guarantee'd that no one is using any one of them, no waiting required.
And the few times they do, you don't have to wait long because for some reason they like to kick the damper setting up to 10 and then attack the thing so they blow up in a couple dozen seconds, look around to see if anyone is noticing they're failing at life and then go easy for another minute or two then leave. Most of the time people spend more time picking a playlist then they do actually rowing.
Thanks for sharing this.
(A) 1 or 2 kettlebells
(B)door pullup bar or TRX
(C)Assault Air bike
Thank you
Hi Dan, I'm a 56 y/o just getting back into work out. Trying to maneuver through my old injuries and military scars. Working out at home, basic equipment. KB's are working well for me, I'm enjoying them. I used KB back in the Army, but never seriously. Now I'm reading a bunch and watching a lot of videos about it. Pavel, Lebe Stark, Mark Wildman, Steve Cotter, Pat Flynn and you. I noticed a book on your shelve behind you "Nunca Desista". Funny, I'm originally from Brazil. I guess its the Brazilian version of your "Never Let Go".
Any suggestion on some of your books for me?? Which one if I'd would only get one?
thank you for all your work for the community
Go to danjohnuniversity.com/bookstore These books sum up so much of my teaching. I would also recommend Intervention...and thank you so much!
Solid and most important reasonable as always Dan,thanks a lot.
I started building my home gym in 2020 with a single 24k bell and a corner pullup bar because of my limited space,as my training progressed i bought double 16's a weight belt and later another 24.
The equipement buying progressed in an organic way,buying and getting as needed.
So, from now on I refer to this video every time I will get that question. No need to say more. Perfect. Thanks 🙏
Currently have a 16, 20, and 24kg bell. Likely to get a 2nd 20kg before the 32.
After that next bell I plan to spend the fitness budget on coaching and work shops.
I personally think men should get a 16kg instead of 20kg as their first. I remember when I first tried to get into kettlebells back around 2012, I found the 16kg to be a little heavy for doing the basics. I still found it a bit challenging with certain exercises, when I got back into kettlebell training 2/3 years ago. The clean and press are the only exercises I'm using the 16kg now, while trying to progress to the 20kg. If I could, I would use a 18kg for my clean and press, but I don't really wanna spend money on a kettlebell I may not use in the long run.
Get a 12kg if you've never exercised before.
@@welshaccenttutorials3104 or if you are old like me. I worked up to 16k but it took some time.. 🙂
I've got 2x4, 6, 8, 12, 16, 20, 36kg and a 24, 40, 44, 48, 52 and 56 + 3 adjustable competition type adjustable kettlebells. I live 4 blocks from the beach so I've got a heavy duty wagon to roll more weight than I feel like pulling to/from the beach. I sometimes think that having a barbell would help me for some movements but I love my kettlebells.
I just found this channel and I have to thank you Dan for sharing your wisdom with us. 🙏
Thanks for subbing! I appreciate you.
I have Olympic bar, squat bar, squat stands, bench press, trap bar, 3 kbs (16, 20, 24), pull up bar, rings, ab wheel, bumper plates. Started collecting these in 2005 to today. Space is definitely the biggest problem. I prefer squat stands over a rack. It saves more space and doesn’t feel as permanent.
a set of gymnastics rings was probably my cheapest/best purchase. $20 or so from bezos, adjustable length... basically takes the place of a TRX with a lot less bulk & feels better in the hands to me. I put em up on my pull up bar, when I wanna do pull ups i push them out of the way, when i wanna do dips/bw rows/extra hard push ups/etc they're already there & set up. The method for adjusting/readjusting length that I came up with was to get them set up for whatever exercise, then mark above the clasp with a white out pen--next time takes all of 10 seconds to adjust to that length
Sadly, I lost mine when my tree broke and destroyed them. I agree with you.
@@DanJohnStrengthCoach put that on your resume-“broke a tree via dip strength”
On it
Thanks so much Dan, I just signed up to the university off the back of this video
Well, that's fantastic. There is a lot there...explore!
Great video Dan. Thank you for taking the time.
I think a good freestanding pull-up bar is also essential.. I have one that fits in a door way but would prefer a tactical athlete freestanding unit. You could also use a TRX with the unit. Also a good quality weight vest would be a good addition. For lower body double kettlebell front squats, hinging movements such as Romanian deads, swings, etc. with the bells probably get the job done. This is a decent base set up.
Dan , this was one of your best 👌 ones. Thank you.
I think you should put clubbells on your list... I know how much of a fan you are with them 😂. I'm quite interested in why the ab wheel and suspension trainer are on the list
I also like to stagger weight of two kettlebells on ohp and gorilla rows.🎉
Same here...
Good advice here!
What I have and what works for me in my appartment:
- Kettlebells: 1x12kg (used it in the beginning for snatches and tgus, now it’s for my gf), 2x16kg, 1x20kg (looking to buy another 20kg soon, but I‘m still at a volume cycle with 2x16kg), 1x24kg (what I use for volume cycle swings at the moment)
- a pull-up bar that’s mounted to the wall plus some rings that can be fixed on this bar for dips and ring rows
- a peloton spin bike (this actually gets used during the winter months about 2-3 per week, less during summer as I mostly ride my road bike then)
- two sets of adjustable dumbbells up to 20kg (which I hardly ever use since I got kettlebells)
I adapted the "Perfect Workout" for tight quarters. I will make a video on it soon.
This man has way too much common sense to be on TH-cam let alone living in the post pandemic world.
Much appreciated. My material doesn't seem to be for everyone. I'm happy with that, too.
Are you telepathic by chance? I was just thinking about which kettlebells I should get for home training! Than you, solid advice as always.
i highly recommend them, have used exclusively for about 6 years now
I just got a pair of adjustable kettlebells (12-32kg) and I know they are expensive, but honestly it's worth it. I have a 16, 20, 24 and 28 from previous purchases, but the upgrade to a pair you can load in 1kg intervals is such an improvement! (and it takes up less space!)
Which brand did you end up going with?
@@DanJohnStrengthCoach I'm from Germany so I went with some non branded option I could get here. But from reviews I saw, they all seem to come from the same factory. They look exactly like the ones from kettlebell Kings, Titan fitness etc...
Pretty sure most of the adjustable kettle bells are from the same factory. The known brand names might get first dips on the nicer casts, but they all come from the same place
I always hated using an ab wheel, always makes my back feel like it's in jeopardy. My guess is because my core muscles are never up to snuff, but i always liked hanging leg lifts better
I think, for once, "either/or" is fine here. I am a big fan of the hanging bent knee leg raise. It's like a free chiro/pt/massage with ab work.
The ab-wheel is also tough for me, but doing the movement with a suspension trainer or rings lets me decrease the load so it becomes doable but challenging enough. Some call it TRX-Fallouts.
Totally agree. I did exactly the same (kettlebells and suspension trainer) but in addition I have got adjustable bench and adjustable dumbells. I will get myself an ab wheel as you suggested. Later on I may get into barbell and rack if I can free some space in garage
Next thing you know you’ll be starting a commercial gym 😆
Great solid advice.
Shout out from korea!
Very useful advice. Any thoughts on sandbags, plyoboxes, dip/pullup/push up towers? I am making the switch to home gym and have start of kettlebells (2x 12, 1 x 16, 1 x24), a TRX and a row erg (I was a collegiate rower so works for me 😊). I can see how they would be somewhat redundant, but might be useful for changes to avoid boredom.
I have the tower(s)...I have two, but it's a home gym. Anything that makes a mess is YOUR mess...anything that eats up space is a pain long term.
Thank you Sir.
Great video, incidentally the KB route is almost my setup, except I went with a pullup bar instead of a suspension trainer. I was on the fence about an ab wheel since I do chinups and KB stuff, but that settles it, I'll just buy one.
Thanks for the insight.
You can do rollouts with gymnast rings
@@InvisibleHotdog ab wheel is cheaper
@@vuvuzela691 ab wheel = 1 exercise
Rings = all the exercises
@@InvisibleHotdog ab wheel is $5
@@vuvuzela691wow ok thx 👍👍👍👍👍👍👍👍👍
I didn't see it mentioned in the comments but a good yoga mat is essential for body weight movements. I love my 7x5 Gorilla Mat.
My favorite was a park on a beach. Sand is nature's mat.
Very informative video. I did the es for fat loss last summer and its great, the major problem for me is maintaining my heart rate in the maffetone zone no matter how fast I walk, do you recommend getting a weight vest or anything helps?
Yes, I do. Heavy hands first, then vests.
Dan, what is your opinion on using a weight vest when doing double KB front squats or possibly swings to enhance the resistance of the exercise instead of having to purchase heavier bells? Is the load different or will it have the same effect?
It's fine, some people do it. I prefer bells and bar, of course.
👏🏻👏🏻👏🏻
For limited space and cost, focusing on lighter weight, how about two adjustable kettlebells??? Are they doable or a hot mess?
I'm not a fan, no...but I haven't seen one in years so maybe they got better.
Where's the best place to order good kettlebells. I want to be happy with the kettlebell condition.
Are 48 kg kb needed or sticking to 32 kg swings enough?
The 32 is plenty. If you have a lot of people using your gym, you might need the 48, but for most of us, the 32 is enough.