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Kettlebell Training

nazzysmith said:
Sweet!

Will look for the adjustable one...
Click to expand...

Good Idea. Save some cash instead of buying a whole normal set.

Listening to a podcast with Dave Tate yesterday and he said he had a raccoon in his gym he was trying to get rid of. His plan was when he saw it to throw kettbells at it because that was about the most useful thing he could think to do with them. Lol.
 
Let's start a KB sub-forum, with Bazza as moderator of course.

The suggestion re the 32kg adjustable KB caught my interest. I looked it up...saw Cybermarket (not too far from me) are selling them. Then I checked a few YouTube vids for dumbbell swings. Might try those for now.

KB only really appeal to me for the conditioning aspect. If I can mimic their conditioning value with DBs then I see no point in buying a KB.
 

G, you can only use DBs for a few things in the same way as a KB.
The difference is in the way the weight is distributed in the KB (ie not balanced) and this makes for a totally different workout.
It engages your core much much more as you require more work to stabilise during the moves.
I think some of the moves are also better on the wrists with the KBs vs a db (eg cleans, snatches)

You can definitely use them for strength work too but that's a personal choice.
 
I find my kettlebells are mostly useful for more structured conditioning at home, my other conditioning toys tend to be used in a pretty ad-hoc fashion. (throw the wall ball for a while, get the sandbag onto my shoulders, squat a few, swing some power clubs around, throw the dead ball into the air a few times, try and swing the mace bell a bit, swing a bulgarian bag around...) .. the KB's tend to be sets and reps.
 
NightFallTech said:
I've got a 2 bedroom apartment, one bedroom is computer room & workout gear (and the computer might get moved into the main bedroom once i get a chinup bar
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one bedroom with combined kitchen living room.
multiple computers in each room (none in bathroom)

not allowed to install chinup bars (its in the rental contract) and it does say no weight lifting in the apartment but no mention of kettlebells
 
Couple of questions for the KB fans....

1 - What type of conditioning exercises could I do besides KB swings, that don't involve any pressing? My shoulder is rooted and from the brief research I've done so far it seems a lot of KB exercises out there include delt work. I wanna avoid that.

2 - What muscles do KB swings work? Can I expect any hypertrophy gains from them in addition to conditioning benefits and, if so, what sort of set/rep range would be good?
 
Swings work your glutes, hamstrings, quadriceps, lower back, shoulders, arms and core muscles if the hip drive is done right.
I always keep KB intervals to Tabata or as many reps in 1min for conditioning.
 


G, I'm assuming you can't do anything like pushups or burpees either with that shoulder so not including anything like that.

1. Lots of things you could do, but simple stuff would be

  • HIIT/Tabata intervals of one or more things. Sprints (hills even better) or skipping. About 20 mins or so would be great. Easiest solution for conditioning if you're concerned about other stuff.
  • Do a X00 rep ladder circuit. e.g. pick 5 exercises and aim for 500 reps by doing 5, 10, 15, 20, 20, 15, 10, 5. ie 5 of each, 10 of each etc with no rest. Time yourself. You can seriously destroy yourself in 10-15 mins with this stuff. Pick a mix of bodyweight stuff with DB or band stuff that you can do. Step ups, star jumps, squat jumps (ATG and jump high), single leg DLs or squats, lunges with DBs, square band walks, plank walks if you can, etc, cleans, random DB stuff that's OK, anything goes ... lots of ideas on the internet for this stuff too.
  • Timed tabata intervals of swings or a combination of moves are really effective. I love 2min flat out of overhead swings, as many as I can do. Feels like I've been running for an hour
    Some of the circuits and ladders in this thread are also awesome. Just sub anything that uses presses.
2. KBs can be a total body workout but most moves will target the glutes and core every time, with hamstrings, quads, biceps and triceps, shoulder, back, etc all targeted depending on the move.

As Kaz pointed out, swings will target the glutes, lower back, core, and hammies if you drive from the hip right. Snatches also require you to drive from the hips as you swing up.

Snatches done with a lighter weight are actually quite good for shoulder rehab in that it drives the shoulder through a big ROM, loosening it up. But whether it's helpful, will depend on the specific issue you have with the shoulder. I find them to be really good (like hitting trucks tyres with a hammer, only less violent )
Timed tabata intervals of swings or a combination of moves are really effective. I love 2min flat out of overhead swings, as many as I can do. Feels like I've been running for an hour
Some of the circuits and ladders in this thread are also awesome. Just sub anything that uses presses.


Bottoms up KB presses are actually a good thing for strengthening your shoulder, once you are able to press. More challenging than a DB press and it works your core for stabilisation. With rep ranges of 10-15 (I usually err on the higher end), I have found it to have been a big part of gaining more LBM on my left shoulder/arm so that both are now close to even. Always start with the weaker side.


Turkish Get ups are a great full body and serious core workout. The co-ordination you need to do the move correctly makes it a great all round "fix your body issues" exercise. won't grow the muscles but it will help sort out imbalances to assist with doing other weight stuff more effectively.
 
Love me some turkish getups viv.
Mucked about on sunday mornin with them again for the first time in i dont know how long...the 24kg was so much easier than i remember
Might have to film an attempt at 32kg for a laugh.
 

deadlift , deadlift and upright row(as one - high pull ?) , rows , squats , figure 8

a few exercises to chose from
Kettlebell Exercises & Kettlebell Workouts
Kettlebell Exercises
Photos and Descriptions of Kettlebell Exercises by Mike Mahler | Mahler's Aggressive Strength
 
mideon_696 said:
Love me some turkish getups viv.
Mucked about on sunday mornin with them again for the first time in i dont know how long...the 24kg was so much easier than i remember
Might have to film an attempt at 32kg for a laugh.
Click to expand...

yeah, I'm not filming my TGUs, although my KB coach thinks my form is great. I still think I look like a freakazoid doing them
I'm going to try the 12kg today ... if I can do one per side, I'd be happy
I can do lots with the 8kg though

they are a great all rounder, aren't they?

looking forward to a 32kg video!!!!!!!!
 

You're a dead set legend Vivi! Not Nana-level legend, but a legend nonetheless. Thanks for this post....much appreciated.

I was just thinking the other day that you should be a mod on here. This post just confirms my thoughts.

You bro-girl!
 
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