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What tempo means (e.g. 2010)

4 digits = seconds for each phase: lowering, pause at bottom, lifting, pause at top.

2010 = 2s down, no pause at bottom, 1s up, no pause at top.

How to choose your kettlebell weight

• To start: swings, rows and RDLs → 12–16 kg. Press and goblet squat → 8–12 kg.
• Finish each set with 2-3 reps in reserve. If you can't, the weight is too heavy.
• Increase weight once you complete 2 sessions in a row with reps to spare and good form.

General warm-up

• 2-3 min raising your heart rate before the day's specific warm-up.
• Dynamic mobility for the day's main joint.

How to structure your week

Kettlebell technique & safety

• Exhale on the effort, inhale on the way down.
• Swing: a hip movement, not a squat.
• Muscle soreness the next day is normal; sharp joint pain is not.

Recovery

• 7-9h sleep, steady hydration, protein spread through the day.