So if you want to be doing your big lower body lifts with proper form (and massive weights), glute strength is definitely a focus you need to have. No, but really, kettle bells provide a unique opportunity to bring variety to your training patterns, shocking your body — in a low- to no-impact, joint-healthy way — into untapped potentials for muscular and cardiovascular development.
Whether you’re interested in busting through plateaus, strengthening underutilized muscles, or improving your conditioning so you can last longer in your heavy training sessions, kettle bells are the way to go. With the ballistic nature of so many kettle bell movements, combined with the odd shape that will fire your stabilizer muscles like little else, kettle bells will allow you to refine the kind of explosive strength you’ll need to lock out your dead lift and come out of the hole in your squat.
The proper form for hip extension (and subsequent massive glute strength) is key for swings, which are a staple of most kettle bell workouts, including the ones below. The three choices below all emphasize a different goal, but all will also build powerful glutes that can help unstick your toughest dead lifting and squat plateaus.
Kettle bell Swing Proper Hip Extension Don’t be misled by the conditioning emphasis here: rest assured that these momentum-based moves will recruit a massive amount of muscular activation in your glutes, hamstrings, and core — all essential for developing well-balanced strength and endurance exactly where you want it. Keep your elbows soft but not bent, select a moderate weight for which you can confidently do 15 reps, and breathe.
You’ve only got thirty seconds per side here, but you want to focus on quality rather than rep quantity. Keep your shoulder packed at all times, and make eye contact with the bell, always.
And when you’re lifting the bell straight above you so you can prepare to transition into kneeling — here’s one place (other than the lunges) where your glutes really come into play — squeeze your glutes so that your extended foot doesn’t leave the ground as you’re getting up. Making sure your extended foot stays grounded is tough because it requires a lot of core and — you guessed it — glute strength.
So keeping your form super strict here will be wonderful for your glutes (and the rest of your body, too). They’re the same as a regular kettle bell swing, except you will finish each rep by letting the bell come to a full (“dead”) stop on the ground in front of you.
To be clear: set up with the bell a foot or two in front of you, hinge to grasp it, use your hips to swing it back behind you between your legs, use your hip snap to bring the bell up to chest level, let it swing back down between your legs, and then, instead of bringing it up again, let it go from between your legs to the ground in front of you. This dead stop will kill the momentum between each swing, requiring you to recruit even more energy to blast off each time.
To avoid the infamous forearm flop, make sure your motion is… well… clean. Keep your arm locked close to your rib cage throughout the motion, so that when you thread your hand up and through so that the bell transitions to resting on your forearm in rack position, it won’t leave you with bruises.
Remember that the momentum should come from your initial pull, rather than extra yanking on the way up. Keep two kettle bells in rack position — make sure you can comfortably complete 15 overhead press reps with the weights you choose — and sink into a front squat, using your momentum on the way up to thrust the bells up into an overhead press.
If you want an extra challenge, move directly into your swings with the bells still in your hands. Rotate your wrists so your palms are facing each other, widen your stance, and get into your double bell swings.
Make sure you’re breathing and pressing down into your toes so that your feet stay stable and balanced throughout the movement. Working unilateral moves will help even those imbalances out (and give you stronger glutes overall, so really, everybody wins).
In fact, many people should probably avoid that with this move (unless you have absurdly flexible hamstrings, all the more power to you). Feel free to stop descending when the bell dips below your knee, and keep it slow and steady as you’re standing back up.
Your stabilizer muscles and glutes won’t like you very much, but they will definitely benefit from the extra time under tension and strict attention to form. Either way, hitting below parallel will challenge the heck out of your glutes (not to mention your core), which is exactly what you’re looking for.
And sit into the side lunge with your knee thigh comfortably hitting parallel (or below) to the ground. Experiment with finding your own personal sweet spot before racking your weight.
If you’re looking for to use a variety of kettle bell training styles, want to improve your work capacity while strength training, or just generally subscribe to the idea that “both is good,” you might want to try a hybrid workout that combines conditioning and lifting. Make sure your form stays excellent throughout, and that momentum from your swings don’t translate into your slower, steadier lifts.
Make sure you take the time to set up this lift, finding your proper footing before you dive in. Nina Take/Shutterstock Using kettle bells to make your glutes that much more powerful is a great way to add variety to your training.
Adding these kettle bell accessory movements to your regularly scheduled programming will add an element of power and instability (in the positive, muscle-building sense) that will translate into improved squat and dead numbers. Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells.
Different kettle bell sizes will be best for certain genders, ages, exercises, and overall fitness goals. What is the best Kettle bell size for building muscle, gaining strength, burning fat?
It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find. History of the Kettlebell is the English word for Russian girl — an 18th-century cannonball-like metal (made of cast iron or steel) used to weigh crops, with a Russian unit of measurement called “Good”.
According to the Russian Food standard, 1pood is equal to 35LBS of weight (1pood = 16 kg = 35LBS) and it is from this equivalence that other kilogram values are gotten for Kettle bells. Before the end of the 19th century, Russian girl had found its way into the sphere of competitive weightlifting sports in Russia and some parts of Europe while the term, Kettle bell,” was widely adopted at the dawn of the 20th century in the Western world.
Unlike the simple structures of Dumbbells and Barbells, Kettle bells have complex, equally-important parts, each of which contributes to its uniqueness. The anatomy of a Kettle bell, as seen from the above picture, includes the Handle, Corner, Horn, Window, Bell, and Base.
The Bell is the center of mass of a Kettle bell while the Window is the space that separates the Handle from the Bell, affording the user convenient and flexible movements that are lacking in Dumbbells and Barbells. If you are new to weight training, it's best to start at a beginner level so you can learn proper mechanics.
Your age, fitness, and experience determine the type of Kettle bell training you can take-on. Kettlebell grinds are not only the best for beginners, but they are also very great for experts as its technique is perfect for building muscle and strength.
The obtuse shape of the Handle also helps in ensuring a perfect grip and some products now come with a chip-resistant coating that enhances grip and lets users see the weight written on the Kettle bell through contrast. You should ascertain the existence of a guarantee for the product — to ensure your kettle bells do not rust.
We will discuss more on each of these factors and recommend the best sizes for you in our thorough guide to buying the right kettle bell weight below. Note: Although those increments may seem big, a jump from training with 15lbs to 20lbs is normal for kettle bell lifting.
For one, it gives users greater flexibility to choose between the wide range of weights and ease scaling-up a bit if they please. For another, it affords kids and other not-so-strong individuals the opportunity of having the Kettle bell taste.
Kettle bell sizes you will most easily find on the market include: When we talk about men here, we mean active males starting from the age of 18 years.
The most important thing is an improvement, the ability to fulfill your potentials as your training progresses. It is our professional recommendation that you start with a weight that is proportional to your skill level and fitness.
This helps you to maintain a good form while you scale up with smiles and less stress. Starting with anything in this range will help you to conveniently learn how to use proper techniques whether you’re training on your own or with a trainer.
Like we mentioned with men, the talk of women here refers to females starting from age 18 years. While we advise everyone to carry just enough weight, some women have been found to underestimate their strengths, opting for Kettle bell sizes that are too small.
A general rule of thumb is for you to carry a Kettle bell weight with which you’re able to do 5 repetitions (reps) of any workout you’re starting with. Also, if you’ve reached a stage whereby you can conveniently do 20 reps of that workout, then it’s the right time for you to pick up something heavier.
The American Academy of Pediatric shad since the year 1990 asserted the potential benefits of monitored weightlifting for children and adolescents on health and athleticism. A kid’s Kettle bell size for a workout will depend on fitness and age.
In the end, it will be the level of fitness that will determine the number of Kettle bell workout reps each child will perform. Kettle bell lifting for kids should be limited to simple exercises.
They can help you build your strength and balance, as well as improve your cardiovascular fitness. And it will be wiser for you to focus on cardio-based kettle bell exercises such as swings, squats, cleans, and presses because you're no longer trying to build excessive muscles, but just enough to keep your bones together and covered.
If you have any doubts, be sure to ask your doctor or a physiotherapist about kettle bell training and if it's right for you. No doubt, Kettle bells are one of the best home gym equipment for all age groups.
With these three sizes of weights, it will be perfectly adequate for you to do most types of Kettle bell exercises effectively — ballistics, grinds/traditional movements, and flows/complexes. When you aim to do a lot of ballistic workouts with the kettle bell and you have never done any of such activities before, starting with 18LB is good for women while 26LBS will be alright for men.
If you had done some moderate ballistic workouts before, 35LBS is a good start for men and 26LBS is okay for women. When you aim to do lots of slow lifts with the kettle bell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man.
Some people start doing kettle bell workouts because they want to build their size and strength. To build your size and strength using kettle bells, you need to focus on exercises that can give you the most beneficial results.
Additionally, you can include another free-weight equipment in your Kettle bell exercise to get the most out of your workout. Excellent free-weight equipment you can combine with Kettle bells for incredible muscle build-up is the Steel Mace.
You can learn more about how to get the best out of these two weightlifting equipment from our Steel Mace and Kettle bell Arm Blast Workout. The kettle bell swing is a ballistic exercise that you can use to train your posterior chain muscles and it’s most useful in building your hip power and speed.
To perform the kettle bell swing, you need to move the bell in a pendulum motion from between the knees to anywhere at your eye-level or above it. It isn't as simple as it sounds because improper kettle bell swings just worsen your postural imbalance and cause more damage than good.
However, another thing that can cause more damage than good is using the wrong kettle bell size for your swings? For average active men doing Basic Goblet Squats, the best Kettle bell size is 40LBS.
The Goblet Squat is a typical beginner’s exercise to help new Kettle bell lifters get positional awareness, accumulate basic squat strength and technique, and get a better balance. You can learn more about perfecting your squat by reading our How to Fix Hip Pain article.
The Kettle bell Turkish Get-ups are very useful for developing your solid movement foundation as they tend to focus on your small stabilizing muscles. Not only does it reveal your problems, but it also helps you develop a functional core, serves as a safeguard against back pain and improves your posture.
Beginners, intermediate and advanced flows exist for individuals fitting each level. It is best to use the Kettle bell size that you are most comfortable with for two to three exercises you want to put into a flow.
Complexes can be done in a sequence or one exercise after the other (i.e. 5 x squats then 5 x presses then 5 x sumo dead lifts, without resting or putting the kettle bell down). Unlike other Kettle bells, their handles and other parts are always of the same shape and dimension regardless of their weights because of the need to maintain consistency in competitions and fairness among competitors.
They are usually based in kilograms and range in 2 or 4 kg increments according to international standards, each weight having varying color for convenient identification. For instance, in Gregory Sport competition events, they use progressive lifts like:
18LBS (8 kg) — Pink color26lbs (12 kg) — Blue color35lbs (16 kg) — Yellow color44lbs (20 kg) — Purple color53lbs (24 kg) — Green color62LBS (28 kg) — Orange color71lbs (32 kg) — Red color Some Gregory Sports competitions start male competitors with 26LBS, up to 88LBS; and females from 18LBS, up to 53LBS to a varying number of repetitions in lifts such as Snatch, Jerk, and Long Cycle.
A kettle bell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit. For average active women, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 18LBS for beginners, with a gradual build-up to 26LBS as you get used to the bells.
For average active men, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 26LBS for beginners, with a gradual build-up to 44LBS. If your goal is to burn fat, you want a weight that you can use with little rest and for HIIT workouts.
This means you should go lighter than what you would use for traditional sets and reps workouts with longer rest. If we had to choose the three overall best Kettle bell sizes, we'd go 26, 35, and 44LBS or 20, 30, and 40lbs, depending on the supplier you buy from.
It enhances core strength and stability through its multi planar and unilateral movements. It’s the most convenient way to reduce body weight, burning up to 400 calories in 20 minutes.
Embedded in this ancient weight-measuring tool is everything you need for your total body-conditioning goals and you can know more about what you'll start to gain from it by reading our 18 Benefits of Kettle bells article. 26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020
The Best Full Body Kettle bell Workout for Beginners December 03, 2020 Powerlifters is a resourceful group; we’ll do damn near anything to add pounds to our lifts and grow our total.
Go to any powerlifting gym today and you’ll likely see lifters using bands, chains, dragging sleds, and other various tools to help them move progressively bigger iron! You’re going to set-up in a position similar to a push-up, with the exception that your hands will be holding on to the Kettle bells versus resting on the floor.
Focus on locking down the core and opposite side of the body, and then row one kettle bell towards the bottom of your rib cage. While swings are a great conditioning tool, they also offer multiple benefits to the aspiring powerlifter:
Begin by allowing the kettle bell to swing back in between the legs; in this position, it’s critical to maintain your lumbar arch and keep your chest out. Sit back until you get a stretch in the hamstrings, and then reverse the movement by snapping the hips forward.
Squeeze the glutes at the top, and then allow momentum to bring the kettle bell back behind the body. While I’m generally not a huge fan of isolation work, the triceps are a muscle group that absolutely must be developed if you want a strong bench.
Grab a pair of Kettle bells and lay back on a bench with the arms extended overhead. Firstly, they work to improve hip mobility, which is important for achieving depth in the squat, as well as getting into the proper starting position for the dead lift.
Along those same lines, they are excellent for teaching isometric strength in the core and lumbar stabilizers; the low back position is locked in throughout, while moving the hips through a nice range of motion. Take a kettle bell in one hand and extend it overhead; once locked in, the shoulder and elbow should stay in this position throughout.
Powerlifting is a sport that’s beautiful in its simplicity — get stronger, lift heavier weights, and you’re improving. For the rest of us, we have to find ways to make up with assistance work and careful planning what we lack in talent and choice of parents.
Kettle bells are not the sole answer to every weakness, but they are an absolute must-have in the average Powerlifter’s bag of assistance tricks. They are amazingly effective for improving General Physical Preparedness, for Rehabilitation and Rehabilitation of Injuries, and for Dynamic/Explosive work.
The Kettle bell swing or snatch can be done either for higher reps or in interval type workouts to increase overall conditioning. Farmers walks are great for improving conditioning and about the best grip work for holding a Dead lift I know.
The fatter and smoother handle makes the hand work harder to hold the Kettle bell. For narrower squatters I like heavy one arm snatches in the squat stance.
In the bench press Kettle bells are not direct assistance, but are best for change of pace on back off weeks, for the best shoulder rehab work I know, and great for single arm and Renegade Rows. Doing double military presses will hit your chest if you lean back a bit.
Floor pressing a KB is easier to get into position yourself but much harder to handle weight wise. Finally, the KB arm bar is not only a great low back adjustment but fantastic for rehabilitation of bench press shoulders.
A word of caution on Turkish get ups;if you have shoulder issues and/or you have not done much overhead work, you could easily strain a rotator or rear deltoid. The front squat with KB's is great for building the conventional pull start off the floor.
The margin of error is narrow here because hitting yourself in the shin with a fast moving heavy KB will leave a mark. After Squatting: Double KB Swing Heavy 3-4 sets of 7-12 reps.
Conditioning/Extra Workouts: KB snatch 7-10 reps per hand x8-12 sets with 30-60 seconds rest. CONCLUSION; I am not sponsored lifter, so every bit of gear or equipment I buy and then give a review of is measured in Return on Investment.
Jack Reap is a Career Navy Pilot whose passion is his kids. The lessons he has learned in a life of Military Aviation and high level athletics, and tested on himself and his kids, are available to anybody who needs some help or new ideas at email@example.com
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Kettle bell workouts offer a lot of flexibility.
Sign up for a kettle bell class at the gym or online to learn how to do the moves safely. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles.
The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses. Lunges and squats are among the most popular moves in a kettle bell workout.
Your tush will be toned by using the kettle bell for added weight during lunges and squats. Using a kettle bell for a dead lift helps tone your back muscles.
The kettle bell is an effective weight that will build muscle strength. You may want to sign up for classes in person or online to learn the basics of a kettle bell workout.
Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell. Depending on the program, you may be getting both your strength training and your aerobic workout at the same time.
If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it. This can lead to a serious injury to your back, shoulders, or neck.
Start out with an experienced trainer who can correct your technique before you hurt something. Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time.
This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing. With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes.
Muscle burns energy more efficiently, so your blood sugar levels will go down. Depending on the workout, you may also get some cardio to help prevent heart disease.
Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.
If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout. If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while.
Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.” Overview & Facts Tips for Success Get Lean Get Strong Fuel Your Body All Guide Topics
Build a Better Butt: Workouts for Slim and Shapely Glutes I did a triple body weight plus squat at 181(545#) benched 435 at 190 in a three lift meet, and had a solid Masters rating (1485 @ 181) just missing my Class 1(1500) in 1997. But, having herniated my L4-L5 discs in January 2000 it's been a slow comeback, volume wise in my squat and dead lift training.
Hey, a few short months ago I was happy enough just to be able to do singles with any weight. One thing WSB stresses is the consistent increase of loads, and thereby work capacity, both in the form of general physical preparation training (GPP) and on dynamic effort day.
So when I discovered kettle bells 10 months ago after hearing about Pavel and Dragondoor.com online I was skeptical, to say the least, about my ability to do any kind of volume with these things and still be able to recover enough for squatting and dead lifting. So now, almost a year later, I have a studio called Girl and as much (or more) interest in snatching the 24 kg KB for 25+25 and getting a Class One Russian Kettle bell rating than I am in squatting 540!
But I still love heavy powerlifting and want to continue to improve in both sports! Pavel suggests alternating ROC with his PTP program but what about us obsessive-compulsive types that want to supplement, not substitute?
My idea was that the KB competitive lifts as well as the swings would substitute nicely for all the accessory exercises I was used to doing (glute hams, reverse hyper etc. The biggest problem in designing such a program is where to put each exercise so as not to overtax the lower back, which takes such a beating with squatting and dead lifting, and even heavy benching (with a tight arch).
The mechanics of the KB snatch, especially for high reps, demands that it goes first on one day of the week. Now as a 46-year-old business owner with a wife, kids, and numerous injuries I've found three days a week training is all I can recover from.
The combination of Pavel's writings, along with those of Russian National Powerlifting Coach Boris Shake's, convinced me that focusing on the actual lifts themselves would be in my best interest for increasing the squat bench and dead lift. Previously I had done box squatting and max effort variations for the dead lift.
I had used a 5×5 program given me by an Olympic lifter years ago with great success. The program uses goal weight and percentages thereof to determine loads.
I ended with 500×3x3 and did 572 weighing 190 at the APF Masters Nationals in 1997 with a close miss at 601. Wanting to distribute the lower back pain over the week I also choose to bench press on this day.
This is also very specific, just the ROC lifts, i.e. the one arm snatch and two Kb's clean and press. Ethan Reeve's Density Training article and decided to give that a try.
Since my goal is 25+25 with the 24 kg KB's I needed to be doing 100 reps (double the comp volume) or so each workout. To be honest, I am just maintaining in this exercise right now, focusing on the KB clean & press and alternating between one and two arms every other week.
This workout seems to compliment Saturdays with heavy lower body work and the overhead pressing as bench assistance (upper back, shoulders, and triceps). Com Maxwell does heavy pulls or farmer's walk before he snatches to activate the CNS.
Again, I believe you must condition the correct energy system, especially if want to do strength endurance stuff. So high reps swings, both one and two arms, seems to be a great way to get the physical and mental loads done with minimal shoulder stress.
I have had a reasonable success with WSB's singles only approach using short rest periods (the submaximal method). With the singles you don't have an eccentric component so you save a lot of wear and tear on the back here:
This is still based on Protein's table and connects loads to training intensities. I seem to need more triceps work to keep the joint balanced, tension wise.
So I have added in band extensions on this day, as much for active rest and blood flow as anything. Saturday Power Squats 5×5 to 80% then 3×3 to 90%Bench Press Max Effort day boards bands or shirts (or use the 5×5 system as above)Push downs sets of 8-12External rotation exercises (rehab)
Monday KB Snatch: density training KB Clean and Press or CAJ 6-8×5 sets Wednesday KB Swings (one or two arms) all out sets, high repsDeadlifts: 65-85%x12-2 singlesBand triceps extensions: 100 reps
The workouts are short, intense and meant to maximize my recovery ability while working the specific competition movements exactly. KB snatches, swings and cleans make up for any loss of volume with the traditional assistance exercises.
The key is to start slowly, recognize priorities and train them accordingly while doing maintenance work for the other lifts, and keep the total number of movements down. The massive work loads created by KB training effectively targets virtually every muscle you own.
Mark Ranking, ROC, has been a compete athlete, coach and student of physical culture for the last 34 years. A former national level gymnast he has trained Olympic gymnasts, was the World team Head Coach for team USA in powerlifting,and has written for Milo, Iron Man and Muscle Mag International. A masters level rated powerlifter he now focuses his training on the kettle bell and the depth of its applications.
Fortunately, I eventually decided to start experimenting with kettle bells, and the results have been pretty damn good. When I dead lifted 1,003lbs — and then followed it up a few years later with a pull of 1,008lbs — I was squatting extremely heavy.
(Feels like the weight of the Earth on your back in case you’re wondering.) Squatting those kinds of weights built tremendous strength in my entire back, glutes, quads, and mammies.
The next day, my left knee blew up like a balloon. After surgery, the desire to squat huge weights — 500 kg+ — had gone.
I figured it was too risky, and kind of waste of time because squat records have been bastardized by slack judging. (Compare all the guys who’ve squatted over 1,200lbs and you’ll see what I mean.)
Pavel introduced me to this exercise several years ago. The great thing about the dead lift and the swing is that the amount of knee bend is significantly less than on a squat.
Good work capacity Stronger lower back, glutes, and hamstrings Better grip Needless to say — all good things if you’re chasing a bigger dead lift!
I know there are many excellent exercises you can do with a kettle bell, but I have stuck to the two-hand swing. Do it at the end of your strength training sessions or on your off days.
The explosive nature of the swing means it’s pretty easy to recover from. Give it a try (starting with a size of kettle bell appropriate to your strength level).
Of course, the swing on its own won’t give you an outstanding dead lift. In my new book — The Big 3 — I explain exactly how to perform your dead lifts, squats, and bench presses correctly.
You’ll also get a simple, yet highly effective program for ramping up your strength quickly on those three lifts. Throw in some two-hand swings and you have a program that’ll make you truly STRONG.
By Pavel Tsatsouline, ChairmanSpeaks 1,000-pound dead lifter Andy Bolton:“The swing is a great developer of ... Several months ago, I wrote how a Greek should go about converting the posterior chain strength he or she has built WI...
Did you suddenly decide to compete in the TSC and realize your dead lift is not where it needs to be? All is not lost. By Jason Marshall, SFG Team Leader, Strongest Dead lift Team Captain”Masts the son of Critobulus lifted me from the ...
Just registered here since I finished reading Enter the kettle bell and Simple & Sinister and have some unanswered questions. I've been a competitive powerlifter for 10 years. Some back problems have made me a bench press specialist and nowadays I only compete in full meets (all three power lifts) for fun.
I have always been curious about kettle bells, since I love all types of strength training but the barbell bench press always came first. Some shoulder asymmetric has made me pause the barbell training and I've been doing a lot of unilateral dumbbell movements to fix that.
Kettle bells seem like the ultimate unilateral strength trading, so I went and bought Etc and SAS because I like having some references to what I'm about to engage in. The problem is I can't find a lot about combining KB's with other strength sports.
I really want to hammer the basics, because that's how I teach the power lifts and other strength exercises. Would you recommend a powerlifter to switch out everything to KB's if he wanted to learn the basics really well?
If a bench press specialized powerlifter wanted a basic KB program that included swing, get up, clean and press (and maybe even snatch down the road) to combine with his “down-sized” powerlifting program. Thank you! My weekly training schedule differs a lot over the year depending on when the big competitions take place.
*Bench press (or a specific variation of the bench press) 2-6 reps x 4-8 sets at 60-85% of 1RM *Squat or dead lift variation 2-5 reps x 3-5 sets *Bench press assistance exercise (such as close grip, dumbbells, incline, bands etc.) 5-10 reps x 4-6 sets *Pulling exercise (such as pull-ups or rows) 8-12 reps x 4-6 sets *Various other assistance work (flies, lat raises, dips, push downs, curls etc.)
The volume and intensity are never the same two sessions in a row and the variations are planned to target a specific part of the lift on different days. I realize that I cannot just plan KB-training on top of all this, that's where I end up contemplating.
I guess KB-swings will take its toll on my lower body and I have no problem with decreasing the lower body training in my “ordinary” powerlifting sessions, since I'm a bench presser primarily. Maybe cut out some bench press assistance and let the KB-press do that work on KB only days?
Would you recommend a powerlifter to switch out everything to KB's if he wanted to learn the basics really well? If a bench press specialized powerlifter wanted a basic KB program that included swing, get up, clean and press (and maybe even snatch down the road) to combine with his “down-sized” powerlifting program.
Here are a couple examples to draw from: SFG 1 or 2 prep SFG 2 prep For both of those, you would probably have to dial back the volume and cut/paste a few movements. A bastardized version of a well-designed program is still probably better than a completely self-made program. I think your planned 1:1 ratio of KB to BB stuff would work well.
I wouldn't plan on getting much carryover from the KB stuff to your comp lifts for at least a few weeks, since the learning weights might not be enough to stimulate much adaptation. I believe cal Camp has some experience with your chosen powerlifting pursuit... I don't think he did much with KB's during that period of his lifting career, but I'll tag him in case he has any opinions.
Here are a couple examples to draw from: SFG 1 or 2 prep SFG 2 prep For both of those, you would probably have to dial back the volume and cut/paste a few movements. I wouldn't plan on getting much carryover from the KB stuff to your comp lifts for at least a few weeks, since the learning weights might not be enough to stimulate much adaptation.
I believe cal Camp has some experience with your chosen powerlifting pursuit... I don't think he did much with KB's during that period of his lifting career, but I'll tag him in case he has any opinions. But if I translate whatever program knowledge I have from powerlifting to KB's, the lower volume in SAS 3x/week (should be done almost every day, right?)
I currently only have a 24 kg KB, but definitely considering getting at least a 32 kg soon (and more.). I've been pressing (both flat and over head) with a frequency of 4+ times / week for years now, that's why I think the additional KB-pressing won't rough me up too bad. Would you recommend a powerlifter to switch out everything to KB's if he wanted to learn the basics really well?
If a bench press specialized powerlifter wanted a basic KB program that included swing, get up, clean and press (and maybe even snatch down the road) to combine with his “down-sized” powerlifting program. I'm not a powerlifter, but I am a weightlifter, which means competing in both the snatch and clean & jerk.
I'm currently in an off-season prep cycle, but in a couple of months will transition to a pre-season and then competition prep cycle for the American Masters meet in November. I currently do barbell work 2x a week (Monday, Friday), each time doing a squat variant (back or front), pull / dead lift variant (clean grip / snatch grip), press or jerk variant (Blood press, Sots press, power jerk), and finish off with loaded carries. Tuesday, Thursday is rehab / conditioning day for me, which means KB swings (following Marker hybrid conditioning protocol), KB Thus, then body weight work to balance out what the barbell and kettle bell are neglecting (pull ups, ring push-ups, L-sits, back bridges).
Wed, Fri are mobility / active recovery day for me -- splits work, yoga -- because as I get older, increasing sheer explosiveness and raw strength comes slower, so I have to get under the bar lower, and faster. However, the Marker protocols are quite a bit more time and volume -- it took several weeks of dragging performance, and increased food, before I got over the conditioning hump such that they didn't interfere with each other.
I can't take my HP, divide it by 2, and say “that's a gimme” on TGU weight. I haven't noticed much shoulder fatigue issues with barbell work interfering with TGU.
If my backside or legs are still fatigued a day after BB work, my TGU suuuuuuucks. KB swings help my dead lift and 1st and 2nd Only pulls, lots of carryovers.
Thus, BB font squats remain necessary for weightlifters mixing modalities. TGU definitely helps with overhead lockout on the snatch and jerk.
I tried training both KB and BB cleans / snatches at the same time -- I got fried. However, I've been a power lifting and kettle bell hobbyist for many years. For me, the 2 best exercises that have helped me bullet-proof my shoulders is the 1 arm KB snatch and the TGU.
After time, once your form is great and the 32 kg bell feels like a toy, consider replacing the swings with snatches. The swing adds a shear stress on the spine, that if not used to it and not maintaining proper form, could pose a problem.
Here is an example of how I integrated KB's into my last power lifting cycle. There are other things as well, non KB exercises, but I won't bore you with those details.
I focus on lighter weights (24 kg) and higher reps, sets of 15. I do what are described as shadow swings in the SAS book, but 1 handed(I'm pulling down the KB very hard).
KB Examples include single leg dead lift s, walking lunges, one arm rows. Day 4-Lots of very light bodybuilding stuff like side lateral, rear felt raises, floor presses, upright rows, standing calf raises, 2 arm Bell press.
I'm not a powerlifter, but I am a weightlifter, which means competing in both the snatch and clean & jerk. I'm currently in an off-season prep cycle, but in a couple of months will transition to a pre-season and then competition prep cycle for the American Masters meet in November. I currently do barbell work 2x a week (Monday, Friday), each time doing a squat variant (back or front), pull / dead lift variant (clean grip / snatch grip), press or jerk variant (Blood press, Sots press, power jerk), and finish off with loaded carries.
Tuesday, Thursday is rehab / conditioning day for me, which means KB swings (following Marker hybrid conditioning protocol), KB Thus, then body weight work to balance out what the barbell and kettle bell are neglecting (pull ups, ring push-ups, L-sits, back bridges). Wed, Fri are mobility / active recovery day for me -- splits work, yoga -- because as I get older, increasing sheer explosiveness and raw strength comes slower, so I have to get under the bar lower, and faster.
However, the Marker protocols are quite a bit more time and volume -- it took several weeks of dragging performance, and increased food, before I got over the conditioning hump such that they didn't interfere with each other. I can't take my HP, divide it by 2, and say “that's a gimme” on TGU weight.
I haven't noticed much shoulder fatigue issues with barbell work interfering with TGU. If my backside or legs are still fatigued a day after BB work, my TGU suuuuuuucks.
KB swings help my dead lift and 1st and 2nd Only pulls, lots of carryovers. Thus, BB font squats remain necessary for weightlifters mixing modalities.
I tried training both KB and BB cleans / snatches at the same time -- I got fried. If so, how did that go? It seems that maybe I can benefit more from the KB work, since your competition style movements fatigue (posterior chain) more than mine (bench press).
Full body conditioning and shoulder strength/stability is my main goal with kettle bells. On top of that is just strength curiosity and keeping training fun with a lot of tools in the box.
9-12 weeks out from competition I'll move to barbell 3-4x a week (depending on how much assistance work I want), with the intent to peak the competition lifts about 7-10 days before competition. At that stage, my basic strength work in squat and dead lift are put on to a much slower progression (almost maintenance mode), so they're far less taxing and I can put more of my energy into the competition lifts and their direct accessories (power cleans, hang cleans / snatches, snatch pulls, etc. This year, I'm planning to try using low volume / modest weight KB work as finishers on accessory days.
I have, and it's a little paradoxical. I've done 1 arm KB strict presses and as a unilateral exercise, I can tell it's creating a better left/right balance in my shoulders and making them healthier. On the other hand, the rack position, grip, and lift mechanics are very different from a barbell HP, let alone a jerk (which has leg drive).
From what I can tell, the unilateral KB press doesn't help me jerk or snatch more weight, but it does let me lock out better and stick more lifts / miss fewer. This is pretty consistent with how barbell HP translates to the jerk and snatch -- stronger press helps you stick the lift and hold it, but doesn't help to get the bar higher (that's all from the pull).
It seems that maybe I can benefit more from the KB work, since your competition style movements fatigue (posterior chain) more than mine (bench press). Instead of squats and dead. Full body conditioning and shoulder strength/stability is my main goal with kettle bells.
On top of that is just strength curiosity and keeping training fun with a lot of tools in the box. The Simple & Sinister routine basically has no horizontal push / pull (which is why I supplement with ring push ups / rows just for balance), so plenty of room to work on the bench.
I would expect the TGU to help the bench a bit, too because of shoulder girdle support. I strongly doubt your competition lift(s) would suffer if you're still doing powerlifting training 3 days a week.
You might have to fiddle with the volume to make it all work together, but it seems like a good place to start. I say let 'er rip for a month or two and see what happens. In between these sessions I will do Pull ups and Horizontal pulls GTG-style (~10 reps x 5 sets at a time).