The Dan John Podcast EP 331 - Heavy KB Swings, ABF, Offset vs DB KBs, Mobility, KB Press, Goblet Squats & More
Dec 25, 2025
Discover the art of transitioning to the barbell Armor Building Formula with expert tips on easing into new movements. Explore the advantages of using offset kettlebells for enhanced stability and proper techniques. Dan shares effective warm-up routines tailored for young athletes and the dynamic use of kettlebells on recovery days. Learn about the Goblet Squat Hold as a foundation test and strategies for improving hip mobility. Delve into the nuances of heavy kettlebell swings and the benefits of controlled versus explosive pressing.
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Ease Into Barbell ABF
- Do start barbell versions of the Armor Building Formula with the empty bar for the first one to two weeks to practice movements and volume.
- Gradually increase to 65–85 lb before chasing heavier loads and allow two to three weeks to find appropriate working weights.
Use Offset Bells To Build Stability
- Try offset kettlebell training to improve core stability and technique by rotating sides each set and maintaining body alignment.
- Consider doubling the 36 lb bell first for hypertrophy and density benefits if you want matched doubles.
Make The Warm-Up The Workout
- Structure youth warm-ups as the workout: attendance, quick check-in, then movement circuits like suitcase carries, waiter walks, goblet squats, and plank variations.
- Insert mobility between sets and use short ringed intervals to keep large groups engaged and safe.