1- Moving up a bell size:
Typically, I use a 10x5 - 10 sets of 5 - in 20 minutes - as a test to know that a client (or myself) “owns” a KB - especially for a combo lift (two lifts in one - the C+P) or straight up “Grinds” for strength work.
2- Moving to a More “Advanced” Exercise:
For example - moving from the 2H Swing to the 1H Swing.
I recommend a 10x10 in 15 minutes or less with a 24kg for men, and a 16kg for women.
3- Moving To The Double Lifts:
Once you hit the “benchmarks” in the previous two sections, you’re physically ready to move to the double KB lifts.
But how much weight do you start with?
I recommend a combined total of 33%+ your previous singles training load.
