A Kettlebell Experiment
| AKBC |  | A Kettlebell Experiment | 11-06-2012 @ 16:54 |
 Kettlebells RULE !!! Member 3699, 407 posts | Hi everyone, I’m Chris. I am a long-time Sugden lurker (I’ve never felt I’m strong enough to register!!) and I LOVE strength training. The gym and lifting weights in one form or other has been my life for almost 15 years, not that I have much strength or muscle to show for it!! Recently I’ve changed focus for numerous reasons. I’ve sold my barbell, squat stands, weight plates etc. and embarked on a kettlebell only programme with a view to getting kettlebell ranked next summer. As a few of you (Boar, SteBaker, shanjer) have some kettlebell interest I thought I’d share my exploits here, I hope you don’t mind? To add some extra interest I’m hoping to enter a weight class natural strongman contest next summer too in order to see how I get on with nothing but kettlebell work (and maybe some events sessions) as preparation, and no traditional gym work. Madness? Possibly. Misguidedly optimistic? Probably. Interesting? I hope so. The lifting routine I've planned is a 4 week cycle, growing to 5 weeks when I can. Week one will be 16kg 'bells, week two 24s (with a little variation, more on this later), week three 32s and week 4 a deload where I'll push a light prowler. The 5th week will be adding a week with 40kg KBs when I'm strong enough!! For those unfamilair with Kettlebell Sport the events involve 10 minute continuous sets. The sets are for the events of Biathlon or Long Cycle. Biathlon consists of 10 minutes of snatches and after a long break 10 minutes of Jerks later in the day. Long Cycle is clean and jerks for a 10 minute set. As a result all my sessions will be 10 continuous (or as much as I can manage!!) minutes work to try to build the relevant fitness to work and compete for that time period. The split will be: Mon: Snatches (10 mins with hand switch at 5ish) - event training Tue: Kettlebell/Turkish Get-Up/Windmill hybrid - strength, stability and mobility development training Wed: Clean and Jerks - event training Thurs: Squat 'Anyhows' - strength, stability and mobility development training Fri: Jerks - event training Sat: Double KB Swings - power production development training This week is my 3rd week of a cycle so I'm up to the 32kg bell. The first 2 weeks of the cycle are on my youtube channel if anyone's interested. I rested yesterday and had a reasonably clean, if not perfect, weekend eating and drinking wise. Weighed in at 14 stone 2 this morning. Really need to string together some dietary consistency! Today I snatched for the first time in a fortnight, as I tore a callus last time I snatched 16kg for a set. Up to the 32kg now and my hand held out ok, didn't even strap it. I was looking to hit 20 with each hand before setting it down first time, to give a 40 rep total. Bear in mind to rank at my weight with a 32kg Kbell requires 92 reps without setting it down!! I got 20 reps right hand and then missed the 13th with the left and set the bell down. I also think the messy handover may have been an issue and some of my reps may not meet the long list of criteria for judging as they're a bit messy. All that said, I'm happy enough. I'm not using chalk, it was a bit wet out today and it's early days, it's all training after all! I hit 72 total in the 10 mins. I could do to work on getting my hand through the handle further for a more comfortable rack overhead, then resting overhead and pacing, as well as just getting stronger, more powerful and improving endurance. Not much to ask then.... | ||
| Boar | | ... | 11-06-2012 @ 18:02 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | lovely stuff !! I have always enjoyed kettlebelling , the SSST that i did (200 snatches with a 24 in 10 mins) was very close to being the hardest thing ive ever done (surpassed only by the pain of doing 2000m on the concept 2 at the english champs) but snatching with a 32 is no mean feat !! those 10 minute cycles are brutal , i tried doing double clean n presses and unless you use that *special* technique (that saves energy) it completley screws you (but it does make you look silly) you seem pretty clued up but if you ever need any stuff, i have a load of instructional dvd's ,just shoot me a PM best of luck !!! | ||
| Gubernatrix | | ... | 11-06-2012 @ 18:08 |
 pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130305.0 kgs @ 63kgs UnEq | Your experiment sounds a bit mad but good luck with it! | ||
| fong | | ... | 11-06-2012 @ 18:17 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | welcome to (posting on) sugden! forgive the ignorance, but what benefits do kb cycles have over the traditional barbell? looking to add some into my routine for shoulders, but if they can be used for other areas, i'm very interested! | ||
| AKBC | | ... | 11-06-2012 @ 20:29 |
Kettlebells RULE !!! Member 3699, 407 posts | Boar - I'll try the SSST next cycle on 24kg snatch day. Am I correct in saying you can set the bell down and swap hands as many times as you like? I am currently trying top develop some of that special technique stuff mate, the best I've managed for 10 mins duration is snatches and clean and jerks with the 16s, which is pretty embarrassing!! Thanks for the Avatar strap-line too! Gubernatrix - It may be a bit mad but there is some method to this madness (I hope) and this will, with luck, come out in due course. Thanks for the luck. Fong - Thanks for the welcome. I'm not a huge expert mate, Boar may be better placed to advise, particularly with regard to complementing strength work. I view them as a tool and like any tool they're useful for the relevant job, if used properly, they're probably not useful simply in it of themselves. They could compliment timed strongman events as they are useful for developing 'work capacity' that would cross over for the relevant time period trained. They are also useful for challenging grip, shoulder stability, full body balance, co-ordination, full body stability, mobility with some applications and the routine I'm covering covers all primal movement patterns and all planes of motion. Most exercises involve holding the kettlebell and standing so they're full kinetic chain too. To my mind KB work provides a good balance across all 'components of fitness' (if you like that concept) and therefore is very useful and efficient for GPP. The downside for strongman and strength sports may be that by challenging many areas you already work with the gym and event training they may actually interfere with recovery if over-used and contribute to overtraining. Andy Bolton has started using a 48kg for two hand swings to help with hip 'snap' for the deadlift I believe and I also seem to remember reading Big Loz used them at the end of his sessions so there's some pretty serious testimonials to their use if applied properly.  | ||
| Boar | | ... | 11-06-2012 @ 20:35 |
Nothing left in the tank. Member 5, 25597 posts Administrator | well the current SSST is just 100 in 5 mins but you cant put the bell down , when i did it i sat it down whenever i needed too swinging my 53kg megabell is BRUTAL ! i also love double snatches with 16's ...really challenging | ||
| MattD90 | | ... | 11-06-2012 @ 20:42 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | Post Edited: 11.06.2012 @ 20:43 PM by MattD90 Wut if there's a max DL in the comp or somethingDont get me wrong I think what you're doing is cool and everything. Kettlebell stuff is damn hard. I'll swing a 24 above my head like 20 times and nearly die puffing lol | ||
| AKBC | | ... | 11-06-2012 @ 21:14 |
Kettlebells RULE !!! Member 3699, 407 posts | 100 in 5 mins with as many swaps as you need then? I'll see how I do. I can get 150 in 5 mins with a 16 but then I don't suppose that really helps... Double snatches sounds pretty cool, I've done alternates with two 12s for a bit of fun but never double snatches, may give it a bash. If there's a max DL in the competition I imagine I'll drop lots and lots of points!! It's an experiment, so we'll see. If all goes well and I get to double swinging 40s then my pulling power should be reasonable, we shall see, that's the fun. | ||
| AKBC | | ... | 12-06-2012 @ 08:27 |
Kettlebells RULE !!! Member 3699, 407 posts | Not good this morning. It was wet and as get ups involve lying down I wasn't exactly pleased anyway! I've previously managed single get-ups and windmills with the 32 on both sides so was hoping to get a combo single each side. As it turned out that was optimistic. Space is a bit tight where I'm doing it too which doesn't help and I also hadn't thought it through! For the combo to work the way I want it to and alternate I need to pick one up off the floor and get it to shoulder height. As I was failing miserably today I tried doing that on its own a few times at the end and couldn't so I suppose I should have tested that first!! Also, for whatever reason I couldn't get the bloody KBell to rack nicely on the left which was really frustrating and ruined the left side attempts. I was initially thinking next cycle I'd just do 24s for this exercise in '32 week' but am now thinking I might actually do the 32 again, but jut try to do a get up/windmill combo without the full pick up of the lower bell to shoulder height, press and alternate. That way I'll get used to handling the 32s for the get-up and windmill at least. Any ideas? Don't suppose it was a complete waste of time, I found out where I stood and can move forward next time! | ||
| AKBC | | Crap Long Cycle Attempt | 13-06-2012 @ 20:20 |
Kettlebells RULE !!! Member 3699, 407 posts | Post Edited: 13.06.2012 @ 20:22 PM by AKBC Trained early this morning and was awful. Long cycle C and J with 32s. Just didn't click at all. Maybe I should warm up!!! A triple was the best I managed. I really am poor overhead. From experimenting through the set I felt better when I kept my elbows in tight for the start of the jerk. Seems to get the bells higher from the 'jump' so I could push through underneath better so will try to work on this. My knees have ached a bit since and tweaked my trap a touch on the left side but nothing major. this is second week my knees have been sore following C&J so definitely an issue jerking from a wide stance I need to consider as well. Had a few pints tonight so bad news for diet!! | ||
| AKBC | | ... | 14-06-2012 @ 21:36 |
Kettlebells RULE !!! Member 3699, 407 posts | Post Edited: 14.06.2012 @ 21:38 PM by AKBC GARBAGE this morning. With the 16s and 24s the last two weeks I've done 'Squat Anyhows' on a Thursday. I was already pretty sure this would not work well with 32s but gave it an initial bash anyway. Well, when I couldn't curl/lift the KBell to even start the writing was on the wall..... From there I decided doing the front squat, (push) press, overhead squat aspect on alternate sides, without the second 'bell would be good training to build into the 'Anyhow'. Even that went pretty badly. With my left arm got one or two ok but my right shoulder just didn't feel right and I was bricking it that I'd lose the 'bell on the right arm overhead squat and bloody crush myself under it. As a result I bottled every attempt. NOT HAPPY!!! From here on, until I can manage the 'Anyhow', I will simply do the front/overhead squat aspects of the lift with a single 32 on 32 weeks. | ||
| jim_gilbert | | ... | 15-06-2012 @ 18:09 |
 Death by tyre anyone????? Member 2587, 692 posts SQ 335, BP 185, DL 310830.0 kgs @ 142kgs Eq | Gay.  | ||
| Boar | | ... | 15-06-2012 @ 18:18 |
Nothing left in the tank. Member 5, 25597 posts Administrator | A 32 is a savage bell ! And big Jim.... Kettlebells man any man, a better man ! | ||
| AKBC | | ... | 15-06-2012 @ 19:00 |
Kettlebells RULE !!! Member 3699, 407 posts | Post Edited: 15.06.2012 @ 19:01 PM by AKBC 'Farmer' Jim. Must be an arable farmer as he has a distinct lack of calves.... I sense your jealousy mate, I appreciate getting up off the floor with bodyweight is a big ask for you so you must find the get-ups uber intimidating. Be careful or I'll treat Sugden to some stories of the good old days. XX | ||
| AKBC | | If I had any pride I would not post this..... | 15-06-2012 @ 19:45 |
Kettlebells RULE !!! Member 3699, 407 posts | Today I got up a bit late so trained late afternoon when I had got my other shizzle done. Really struggled. The best I got is a double with the 32s for a Jerk and in ten mins, although I got through a fair few attempts having watched it back there's only 7 there total that I think would actually count as successful Jerks. That is embarrassing!! In fact if I had any pride I'd not post this or the video, although I have no shame so it's fine! It also rained during the attempt to make matters worse. Having struggled so much and being so pathetic overhead it crossed my mind to stick to light 'bells like the 16s until I get halfway competent and then start cycling the weight. Having thought about it more though, I am getting singles and I am getting work done so I think the benefit of getting used to handling the heavier 'bells is worth it. I can develop tidy tech and work capacity with the 16 and the 24s and 32s can provide the overall weight challenge to get used to. Anyways, diet is going well, just nailed fish and chips, first time in years, and am on cidre number 3 in anticipation of the match already. | ||
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