# EP 331 - Heavy KB Swings, ABF, Offset vs DB KBs, Mobility, KB Press, Goblet Squats & More

Page: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-331-heavy-kb-swings-abf-offset-vs-db-kbs-mobility-kb-press-goblet-squats-more
Text version: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-331-heavy-kb-swings-abf-offset-vs-db-kbs-mobility-kb-press-goblet-squats-more.md
Podcast: [The Dan John Podcast](https://stenobird.com/podcast/the-dan-john-podcast-444287)
Published: 2025-12-25T15:58:49+00:00
Episode link: https://www.spreaker.com/episode/ep-331-heavy-kb-swings-abf-offset-vs-db-kbs-mobility-kb-press-goblet-squats-more--69199091
Audio file: https://api.spreaker.com/download/episode/69199091/ep_331.mp3
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Duration seconds: 4103

## Resource

00:00 - Intro 00:37 - Transitioning to Barbell Armor Building Formula 09:17 - Offset vs Double Kettlebell Training 19:37 - Efficient Warm-Ups for Young Athletes 31:03 - Kettlebells on Off Days" 35:36 - The Goblet Squat Hold as a Foundation Test 42:55 - Incorporating Mobility into Your Training 50:57 - Dan John on Flexible Rep Schemes 58:21 - How to Swing 50%+ Bodyweight Safely 01:03:11 - Slow vs Explosive Kettlebell Press ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

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## Transcript

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