RdellaTraining.com | No BS Strength & Conditioning: Kettlebells, Barbells, & Bodyweight Training

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  • Mark Kidd
    Posted at 02:03h, 10 January Reply

    Hey Scott,

    Question about thumb direction with the one arm swing. I see some RKC/SFG people in videos with the thumb pointed back or to the opposite leg at the bottom of the swing. I see some others (mainly sport) with the thumb pointed forward. This makes the the most sense to me. Thoughts?

    • Scott
      Posted at 03:59h, 10 January Reply

      Hey Mark,
      Great question. There can be 3 positions for the thumb position (back, thumbs forward, OR neutral). Neutral is the standard or preferred position, but there are benefits to the other positions, as well. Thumbs back does give a pre-stretch to the rotator cuff muscles in the shoulder and then helps to strengthen them with a little bit of external rotation (turning thumbs upward) when swinging the bell forward. This was always a great added benefit – in my opinion. Thumbs up does not do this BUT keeps the shoulder in a more packed and (potentially) more stable position (shoulders and scapula) – so that’s the advantage there. Without overthinking and overanalyzing, “neutral” is the best way for most people. However, I do consider the other ways based on the rationale I mention and will sometimes incorporate the other techniques.

    • Mark Kidd
      Posted at 19:49h, 10 January Reply

      Thanks Scott!

  • Andrew Turnbull
    Posted at 02:29h, 12 January Reply

    I noticed a video of you front squatting with wraps. You left the knee cap open. It seems like that could be beneficial without grinding the knee I tried myself after watching a web tutorial but it didn’t look like yours. Do you mind sharing this technique?

    • Scott
      Posted at 19:29h, 12 January Reply

      That’s interesting Andrew. I kind of do that without thinking too much about it, but you’re right. In the past, I have wrapped going above and below the Patella (which would minimize PF compression). I can do a quick video on it, but essentially you are wrapping snug above and below – not directly over the patella. Most of the time I try NOT to wrap at all and will only do so when the loads are “upper end” on intensity. Wrap tight around the joints and when you pass over the knee, take some slack. Let me know if you’d still like the video and I can show you.

  • Anthony Paulino
    Posted at 01:41h, 13 January Reply

    Hi Scott, I’m interested in pursuing PT and have already applied to some DPT programs. I love to learn about human movement and performance but I must say I have a passion for fitness and love helping people get in better shape. Just curious if you think pursuing PT would be a better option (career wise) or should I continue developing my own personal brand?

    • Scott
      Posted at 02:38h, 15 January Reply

      Hey Anthony.
      Well, I think today there is more of an opportunity to combine a rehab background to a fitness background. I can tell you that having the background as physical therapist has been “invaluable” for me in the way I train – and also coach and approach movement. Pursuing a PT education and career is a big commitment and I feel it better serves an approach to strength and performance. Hard to say what’s right for you, but having the combination will be something very beneficial. The ‘hybrid’ rehab professional/strength coach is the ‘new age’ standard (at least in my perspective). It’s a valuable and winning combination.

      • Brian Kittelson
        Posted at 11:29h, 18 March Reply

        As a PT myself, I agree.. I love doing both rehab and strength training with my patients. It’s a fantastic career. I have been evolving into a PT that has been adding more and more TRUE strength training to my patient’s programs. It’s fun and the patients feel good about themselves.

  • Andrew Turnbull
    Posted at 22:18h, 13 January Reply

    No need I think I got it after practicing a few times. Another Question. You mentioned you may be working on a couple things. I thought I heard on the cast you may be doing a strength program that was kind of a follow up to edge of strength? Or did I just make that up in my own mid? It would be awesome though. if you had a strength program to add to your library. I had visions of block periodization in my head- 6 weeks of your BB bodybuilding program alternated with a strength program that uses a lot of barbell.. I am a dreamer though. Thanks Scott!

    • Scott
      Posted at 02:43h, 15 January Reply

      Hey Andrew.
      The follow up to EOS is actually the next book. In addition to that though are NEW programs that are being developed. I have some specific things I want to finish up soon, BUT I do like your idea of a strength program after BB Bodybuilding – guess I’ll have to add that one to the program “pipeline.” Thanks for the great suggestion Andrew!

  • Mark Kidd
    Posted at 14:58h, 14 January Reply

    Hey Scott

    Loving Edge of Strength so far. Reading about the importance of hypertrophy. Does a 5×5 program have enough volume to build muscle? Currently on a two month Simple and Sinister cycle, and was wondering when I go back to a GPP program.


    • Andrew Turnbull
      Posted at 22:03h, 14 January Reply

      I’m a nobody, just someone who likes to train. I think 5×5 is going to give you strength an hypertrophy. I’ve heard it called the best of both worlds by certain strength coaches.
      A lot of different ways to do it. Sets across with same weight or ramping up each set. I would say it is enough volume

    • Scott
      Posted at 02:59h, 15 January Reply

      Hey Mark,
      5×5 is a great program (and keep in mind there are different variations). The answer really depends on a few things like the individual’s training age (how long they’ve been training) and previous training volume used in a regimen, as examples. Some people will say 5×5 is a beginner program, but it can be a very aggressive program if you’re not used to that type of volume, so it all depends. For most people, 5×5 is definitely going to be a solid strength & hypertrophy program, but there are key variables and progressions to consider. If ONLY doing simple and sinister, then moving into a 5×5, that’s going to be a big jump in terms of volume – but “it depends.” Let me know if this helps or more context is needed. 5×5 is a mass builder for most – yes!

      • Mark Kidd
        Posted at 16:12h, 15 January Reply

        Hi Scott,

        I have been doing 5×5 in the past, mainly with the SFG 1 moves, with some push-ups, push presses and jerks worked in on occasion. I now realize due to you book, I need to work on those two presses more or forget about it. I was doing S&S for something new. I get bored.

    Posted at 21:54h, 19 January Reply

    Pick me!!!!

    I am currently doing shock and awe at the Y, but their KB selection stinks (they have many different weights but not two of the same weight)

    I LOVE KBs! But I’m doing some things without the doubles since the weights aren’t matching up, and I don’t like doing the singles (I do swings with one arm, alternating between each round, for example).

    My question is, can I do the doubles with different weights? I’m 130 pounds and 5’6 if that matters and I’d rather do the doubles (like the swings and snatches). I’m comfortable with doubles (did it before at another gym). I thought maybe it would even make me more solid, core wise.

    What are your thoughts?

    • Scott
      Posted at 00:53h, 20 January Reply

      Wow Krista, that’s an interesting question.
      My thought is that is that it’s not ideal to do double bell work with 2 different bell sizes. I could see “trying to balance it out” if an equal amount of work was done on each side. And, there “may” be some situations to use uneven loads, but in general – and for a structured program – I wouldn’t do it. I couldn’t rationale the “why” and wouldn’t want to increase the potential of creating more asymmetry (than we already have). Sounds like the situation “is what it is” but wouldn’t be my preference. Sorry if that’s not what you wanted to hear – singles OR equal weight doubles is the way I’d go.

    Posted at 02:26h, 20 January Reply

    That’s what I wanted! Thanks!

  • Dominik Fedo
    Posted at 14:55h, 05 February Reply

    Hello scott

    i Tried to Download your kettlebell impact program but it didn’t work out!

    Do i have s Chance to get it somewhere Else?

    Thank you for your help

    • Scott
      Posted at 18:00h, 05 February Reply

      Hey Dominik,
      Can you shoot me an email at – scott@rdellatraining.com (scott at rdellatraining.com).
      Thanks. Scott

  • Andrew Turnbull
    Posted at 03:38h, 08 February Reply

    Back for another run at Barbell bodybuilding. I am a couples weeks in and I am again pleasantly surprised by the strength gains. I think it’s just a different stimulus my body likes. My body seems to like frequency. Not sure what that means but works well for me. I also don’t go all out on early sets. I go harder for the last couple. Anyone have thoughts on this. Just thought I would share

    • Scott
      Posted at 13:44h, 09 February Reply

      One of the great things about training is that the longer we stick with it, the more we learn about how our bodies work and respond to different variables. For example, your comment on frequency. This is something we have to learn by experiencing. Glad you’re “learning” about how your body works and responds to training. Sounds great buddy and good luck the rest of the way with BB.

  • Rocky
    Posted at 14:51h, 22 February Reply

    Question: A balance physique?
    I’m approaching a year of consistent weight training. Cycling between fat loss and strength training, using a home gym of dumbbells, KB’s, pullup bar and TRX. I am 50 and right handed. My lats on my left side are still smaller than my right side. I’m feeling like I’m one of the people on that funny Skittles commercial https://youtu.be/n7BVxLyIgqM

    My go-to lat exercises are pull ups, one-arm rows, DB pull overs and TRX face-pulls.

    Mark Reifkind mentioned this in your interview on the Strength Summit that it would even out, but when?

    Any suggestions to address this?
    Any additional lat exercises you would recommend to work on?

    • Scott
      Posted at 21:30h, 22 February Reply

      Question Rocky – is the imbalance “real” or “perceived?” What I mean is there is always going to be a strong side and a stronger side, but is it significantly different? The video commercial is obviously exaggerated, but I get your point. Sounds like your training is balanced for the most part, but my thought is possible more “hypertrophy” training on the LEFT side, and sticking to “general strength” work on the RIGHT (at least when doing something like a 1 arm row). You could experiment with this over 4-6 weeks to see if it makes a difference. If it is “real,” then I many consider “testing” a hypertrophy stimulus on that LEFT side. Or maybe consider a short term “balanced” hypertrophy plan to see how you respond. There will always be some degree of asymmetry and that’s natural, but the video – well, that’s a different story.

  • Brian Norman
    Posted at 04:40h, 06 March Reply

    Hey Scott,

    I’d like to find somewhere for my wife and I to have an fms done. After we tweak our movement I’d then like for us to attend an amateur kettle bell workshop. Any tips, advice or recommendations would be greatly appreciated.

  • Rocky
    Posted at 16:49h, 12 March Reply

    Hi Scott,
    I took to heart your advice on moving from an “exercise” program to actual “training”. I think Mark Reifkind put it best during the Strength Summit saying that training is done with a goal and a time to meet that goal, otherwise you are just exercising. Nothing wrong with just exercising, but like all things in life, you have to ask yourself the “why?” and if you don’t have a why, a goal, then why are you doing it? Right?

    [Side note, I really like your book recommendations of “The Slight Edge” by Jeff Olson and “The One Thing” by Gary Keller for focusing on what’s important/goals]

    I work out at home in the early morning with body weight, dumbbells, kettlebells and TRX. I “log” my workout on a simple calendar and track my workouts on an app, Gymoholic. The app is great for keeping me on task through exercises and sets, but does not give me a real “log” to look back to see when I increased weights or logged issues/injuries.

    Dan John mentioned this in a recent Wandering Weights blog: http://www.otpbooks.com/dan-johns-wandering-weights-archive/
    And highlighted this article by Glenn Pendlay: http://www.otpbooks.com/glenn-pendlay-training-log/

    You’ve mentioned training logs various times on your podcast, but what actually do you record? Do you use any shorthand for it? Can you give us some examples? How do you use the log to target your goals?

    • Scott
      Posted at 01:34h, 15 March Reply

      Hey Rocky!
      Glad to hear you took “action” and applied things you’ve learned, that’s awesome and a big congrats. Love to hear that you took away something and applied it. The One Thing has been one of my favorite books to recommend and The Slight Edge is another great one – I’m due to “re-read” that one -:))
      As far as training logs – I literally use a standard composition notebook to record all my training sessions.
      That is what I’ve used for the last 10 years and I record everything I do in those notebooks.
      It allows me to easily track progress.
      Maybe I should write an article about it or discuss on the podcast?

      • Rocky
        Posted at 09:59h, 15 March Reply

        “but what actually do you record? Do you use any shorthand for it? Can you give us some examples? How do you use the log to target your goals?”

        • Scott
          Posted at 14:02h, 17 March Reply

          Hey Rocky,
          Yes, pretty much everything goes into the journal on a daily basis.
          I just write in what I do, notes about the session, and goals (start and finish before a program).
          Here’s an example. Let’s say I’m doing a “muscle building phase or program.”
          The day I start the program, I get my measurements and log them in the journal with date.
          At the end, I re-take measurements to see how it worked, what has improved, and by how much.
          The journal is a “gold mine” of info. I will sometimes also use spreadsheets or
          documents to track the program and goals, BUT everything still goes into the journal.

          Does this help? Make sense?

  • Brian Kittelson
    Posted at 11:43h, 18 March Reply

    Thanks for the forum. It will help us all learn from each other’s questions. It has taken me a while to find it.

    Do you use voo doo bands or similar products? Do you recommend them? If so, for what?

    I listened to the Barbell Prescription podcast last night. Great show! I’m sure that the book is loaded with great information! The kettlebell is my favourite tool for myself and my therapy patients. They seem seem be less intimidating and take up less space, and they help address asymmetries better than the barbell. I think my patients rehabilitation and strengthening and conditioning can be taken care of without use of barbells. What’s your take on this?

    Does your book cover barbell and KB exercises?

    • Scott
      Posted at 19:59h, 19 March Reply

      Hey Brian,

      The page should be easy to find now, you can now click on it from the sidebar.

      I do have a pair of voodoo bands. I have used them for a mild case of epicondylitis (on myself) and have to say, them really seemed to have helped. Also have used them for “joint distraction” mobs. I like them to change “sensory” input and they do seem to have some unique applications.

      I agree that the KB is more “accessible” tool for people due to the reasons you have mentioned. I would say that most can achieve strength, conditioning, and rehab with kettlebell, yes. The combination of the barbell and kettlebell would be “ideal.” They are both movement tools, strength tools. and performance tools. Love them both and think they are very complementary to each other, but the barbell is the king for max strength.

      My book covers barbell and kettlebell exercises. No pictures, but detailed instructions. The book is my philosophy and approach, with some unique concepts about the WHY and the HOW.

      • Brian Kittelson
        Posted at 07:11h, 20 March Reply

        Thanks! Your links to the Kettlebells for Beginners does not work. Does it still exist? Any top recommendations for beginners videos? (For my patients, friends, and family)

        • Scott
          Posted at 01:05h, 28 March Reply

          Hey Brian,
          Actually, that program is not available. That’s probably an old post and I need to fix that.
          Shoot me an email and I can reply back with some selected links (depending on what exactly you need).

  • Brian Kittelson
    Posted at 22:10h, 21 March Reply

    Hi Scott,
    I have seen snatches in which the kettlebell moves around the hand at the top and I have seen other snatches in which it flips over but without banging the forearms (with proper technique). Which is best? I can do it either way.

    • Scott
      Posted at 01:11h, 28 March Reply

      I prefer the flip or re-positioning of the kettlebell, it’s more like a “punch” where the wrist moves and the KB floats around but there is absolutely no banging.
      A great “drill” is to do a few reps with the 1H swing, then go right into a high pull, then the next progression is to simply go to the snatch. It’s a nice way to get feel for taking the KB higher to eventually snatch the bell.
      Main thing: prevent any “banging” on the back of the forearm (I should do a video on this -:))

      • Brian Kittelson
        Posted at 02:25h, 28 March Reply

        Thanks. I ask because your Power 5 video and your double KB snatch video show two different finishing techniques at the top. Power 5 shows a soft flip over the hand as you punch and the other video shows the KB travelling more around the hand instead of over. the hand. See your YouTube channel. They are different but both ok, I assume?

        • Scott
          Posted at 16:43h, 28 March Reply

          Hey Brian, that’s a great observation.
          2 things about that. The double KB snatch is a little different, it’s much harder to be honest. When I did that video, my technique was not as it is today, so there is a little “swirl” to the KB as both are coming up over head. What you see in the Power 5 video should be much smoother with the single KB. If I were to shoot the video of the doubles today, it *should resemble the single KB technique you see. I think the bottom line is the double KB work is a different animal and requires more practice and skill. (One other thing is that I really don’t believe I was warmed up and “grooved” when I shot that double KB video, if I remember correctly -:))

          • Brian Kittelson
            Posted at 01:42h, 29 March

            That makes complete sense and answers my question clearly. I will strive for the single kettlebell snatch technique.

  • Mark Kidd
    Posted at 22:35h, 26 March Reply

    Hi Scott,

    I remember in one of your podcasts, protein being discussed. I remember someone saying thay when your body has enough protein, you will know it. You will be choking down additional protein. I am 6′ and 230 lbs. i reach that point around the 80-90 grams per day point. I should be getting more according to everything I read. Should I supplement with whey protein or not stress about it??

    • Scott
      Posted at 01:17h, 28 March Reply

      So many “variables” of course. Most would agree that approximately .7 to 1.0 gram per pound is probably a good goal for a strength athlete/enthusiast. Simple guidelines are protein at every meal, a fist size portion. It is very hard to over consume protein compared to other macronutrients. I am a fan of whey protein, but there are some excellent plant based proteins, as well if whey causes any GI distress. Protein is the constant – fat and carbs will “depend” on goals, training, lifestyle, body comp, etc. Hope that helps.

  • Joe Szadok
    Posted at 21:41h, 18 April Reply

    Hey Scott,

    Love the podcast, and recently finished Edge Of Strength and enjoyed that as well! Thanks for all the hard work. I heard on your podcast you were curious if people were interested in some of your favorite books and take always. I definitely am. I’m a fairly new trainer with a big focus on functional strength and performance. I’m always looking on a new book I can learn from. Thanks Scott.


    • Scott
      Posted at 16:10h, 21 April Reply

      Great Joe!
      Yeah, I know I recommend a TON of books, but was thinking to start to sharing more of my takeaways.
      I will say if you are a new trainer, my immediate suggestion would be to start reading Dan John’s work.
      “Intervention” would be a great place to start.

  • Diana
    Posted at 01:08h, 20 April Reply

    Hiya, Scott.

    Resilient-21 sounds great! I just signed up.

    Is there anything I should do to prepare? I have kettlebells at home but have no experience with Turkish Get-Ups.


    • Scott
      Posted at 16:07h, 21 April Reply

      Thanks Diana!
      I will have some resources and much more guidance coming soon.
      Nothing to prepare for unless you wanted to check out some videos or do some research on the get-up (in the meantime).
      Stay tuned and much more is coming!

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