One of the most common causes is not that muscles aren’t working correctly, but rather that they are merely delayed in coming on at the right time. Consider the Japanese tea ceremony, or the work of a master calligrapher to create the perfect brush stroke and capture the true essence of the word.
They said that sooner or later barbell quick lifts just stop making you feel good, and dead lifts and kettle bells are a better way to achieve the same effect. Maybe, like me, you’ve got a lower body injury that has permanently changed your ability to train off the floor.
Maybe you’ve got some shoulder stuff going on and locking your hands in place on a bar upsets them. Whatever the case may be, there are ways to use kettle bells to get the same effect as you’d get from a bar, without many of the potential injury flare-ups you’d normally have.
The doublekettlebellclean is a perfect place to start the journey into using kettle bells to replace the bar. The reason for this is that people are often inclined to try to yank the bell into place with the clean, whereas they can’t do this with the snatch.
(Incidentally, this is one of my problems with the American swing as people will have a weak hinge and extension pattern and then rely on yanking the bell into place rather than drive it into place through the force of hip extension.) (This is actually quite similar to the barbell clean where you want arms loose and hippy, but the body locked tight and braced).
Brett Jones, Strongest’s Director of Education, asked me to write an overview of Kettle bell STRONG! I was promoted to Master ROC in early 2010, just before the release of my book, Kettle bell Muscle.
A wrestler must train to overcome the effects of hydrogen ion and lactic acid accumulation. So my programming for performance has always been geared toward maximum force production and minimizing fatigue, regardless of the goal.
Both are designed to make your old 4RM starting weight feel like a toy. This does start to get mildly glycolysis, but if you choose the “Slow and Steady,” it is not intolerably so.
The majority of folks opt for the “Slow and Steady” for this reason. The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss.
In fact, most people stop after the “Slow and Steady” and start over, using heavier kettle bells, with their leaner, more muscular bodies. It’s a conditioning program meant to be performed using the Double Swing.
However, if AGT is your primary training focus, there are two easy ways to make the program work for you: Stay with the first phase of the program and recycle it with a heavier pair of kettle bells.
Second, in order to modify it for AGT purposes, since it’s already on a one-minute clock, I’d turn it into a low-rep Mom program, extending the duration of the program to build mitochondrial density. Third, once you’ve built up significant “anti-acid” capacity using AGT protocols, then bolt on the original version for a peaking cycle.
If you’d like to mix the two training strategies and lean towards the AGT side, I recommend the following: Do the first phase of “Strong!.” Then, double or triple the volume and continue running the cycle, making it a true A+A program.
The “2020” AGT-friendly variation would simply alternate different cycles of “Strong!” and “One:” 8 weeks of the first phase of “Strong!” followed by 8 to 12 weeks of “One,” modified to a low-rep Mom program. For Men: Hold half of your body weight with a pair of kettle bells in the rack position for 30s minimum.
For Women: Hold a third of your body weight with a pair of kettle bells in the rack position for 30s minimum. For Men: Press half of your body weight with a pair of kettle bells at least once.
Use a pair of kettle bells you can press 5 times, but would struggle to get 6 reps with. Perform one clean, followed by the prescribed number of presses.
Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using. Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using.
Rest as much as necessary between sets to get the prescribed reps. Do light mobility work or walk on non-training days, but nothing else. Everything you need to know about the “Strong!” program inside Kettle bell STRONG!, how to modify it to meet your anti-glycolitic training goals, the qualification criteria for starting the program, and two different ways to prepare yourself to meet those criteria so you can reap the benefits from the program itself.
Sags can also master how to perform and teach doublekettlebell skills by attending their Strongest SFG Level II instructor certification. Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason.
He’s been in the strength & fitness industry since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), a personal training business owner, and an education provider. He has trained people from all walks of life, from middle school athletes, to military special operators, to arthritic grandmothers in their 70s.
ULTRA, Kettle bell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, The Permanent Weight Loss Solution, and Pressing RESET: Original Strength Reloaded. Geoff has presented workshops on advanced kettle bell training, body maintenance and restoration, and Olympic lifting all over the world, including the US, Europe, SE Asia, and Australia.
Furthermore, not only is it a great “conditioner,” performed for enough reps, it’ll pack some muscle on the arms, shoulders, and upper back while creating explosive hips. Tuck your elbows into your sides and roll the kettle bells around your wrists up the front of your body.
During the back swing, keep the torso upright as long as possible and get out of the way at the last minute allowing the bells to pass underneath the body. To place them on the ground, toss them back down from the rack allowing them to swing forward to the start position.
In fact, it might be even been a BETTER alternative due to the “half press” found after the leg drive during the arm lockout overhead. Perform them for low to medium reps for power and strength development along with overall muscle growth.
Or perform them with higher reps to turbo-charge your conditioning levels. Aggressively hike the kettle bells behind you underneath your hips.
Tuck your elbows into your sides and roll the kettle bells around your wrists up the front of your body. Keeping the torso vertical (perpendicular to the ground), dip your knees quickly and then straighten them.
At the instant they straighten, use the force generated from your legs to drive the kettle bells overhead locking out the elbows. To lower them, either pull them back down to the rack or let them “free fall” absorbing or catching them by dipping your knees.
Re- clean the kettle bells and perform steps 6 through 9 again for the Push Press. For more details on performing the DoubleKettlebellClean and Push Press, go here.