Kettle Bells

[Over40]

I bought some Russian Kettbells on line.

They haven't arrived yet. I let you know how the workouts go when I get them.

That is my summer project.

Over40

[watcher16]

Well good luck Over40!

I think that is a real serious approach to lean and mean! :thup:

[Over40]

Watcher,

I will keep you posted on my progress. I think, from the tone of your post, you are familiar with kettlebells. I have known about them for sometime, but am just getting my mitts on one. If I like it I think I'll buy the next level when I can afford it. They aren't cheap.

Over4o

[watcher16]

Hi Over40,

I know the kettlebells because I read now and then on te forums of www.dragondoor.com (http://www.dragondoor.com/) and see a lot of people doing this impressive training.

If money is a matter, which it is to me: I bought a new FID-bench and squat-rack with LAT tower for about 218 euro (unbelievable!), I had already the bar and weights from an old weightbench I took over from someone. A couple of adjustable dumbbells 10 euro each complete my equipment.

I can do all the freeweight exercises I need in my home gym. :yum: When having enough cash I want to have a powerrack and eventually a bench with wheels to get it in and out easy. About 700 euro that would be.

[kbfunTH]

If you haven't lifted kb's before, I would pick up one of the instructional dvd's to learn proper technique. Start with the 'swing' and then learn the more difficult exercises. All dumbbell exercises that you are currently doing can be mimicked with kb's. The offset resistance will add a little difficulty, so you may need to use a lighter kb respectively.

Brief workouts with low rep sets are a good way to start. Once the core muscle start getting stronger and more balanced, you can safely increase the length of each set. Working each set (or workout) for time is a good way to build your intensity.

[lilli]

Good luck to you! Kettlebells are the best!!! Let us know how you progress.

[Over40]

If you haven't lifted kb's before, I would pick up one of the instructional dvd's to learn proper technique. Start with the 'swing' and then learn the more difficult exercises. All dumbbell exercises that you are currently doing can be mimicked with kb's. The offset resistance will add a little difficulty, so you may need to use a lighter kb respectively.

Brief workouts with low rep sets are a good way to start. Once the core muscle start getting stronger and more balanced, you can safely increase the length of each set. Working each set (or workout) for time is a good way to build your intensity.

The kettlebell hasn't arrived yet, but I did get Pavel's book and DVD. They were well worth the price. This morning I thought I'd do a "practice" workout with a 40 lbs. dumbell. Holy living hell, after 20 minutes I was huffing and puffing like a smoker climbing the stairs at the county court house.

Thanks for the advice. I'm glad I did get the book and DVD.

Take Care,

Over40

[kbfunTH]

That's cool. Hope you enjoy this type of training.

[kbfunTH]

Rest less, lift more
According to Nosov (1998), the self-paced rest periods between sets typical in strength training are not optimal for the kettlebell sport. The researcher found that compressing the rest intervals and approaching the next set in the state of incomplete recovery promoted much greater results.

Galenchik (1999) considers the rest intervals between sets an aspect of training intensity and insists that the rest periods must not exceed the length of the sets. He recommends recording the rest periods in your log.

Vinogradov (1988) found interval method with progressive decrease of rest intervals, similar to Density Training by Ethan Reeve, effective.

In a six-month pedagogical experiment Palvenev (1989) observed three groups of gireviks who were a little past the beginner stage.

The control group was following the conventional methodology. It started the next set when they felt subjectively ready and recovered (typically at the heart rate of 110-120 BPM). The experimental group got back to work when their heart rate came down to 140-160BPM.

Six months later the incomplete recovery group’s results in both the snatch and the jerk were 21.6 and 22.42% respectively greater than those of the control group. The experimental group’s pullups were 27.3% ahead as well.

Performing sets before recovery makes a girevik more economical in his efforts, concluded Palvenev. Interestingly enough, in the end of the study the technique of the race the clock group was evaluated as superior to that of the control group.

Russian kettlebell power to you!

http://www.dragondoor.com/kettlebells/news/archives/2005/05/rest_less_lift.html

[lilli]

Rest less, lift more
According to Nosov (1998), the self-paced rest periods between sets typical in strength training are not optimal for the kettlebell sport. The researcher found that compressing the rest intervals and approaching the next set in the state of incomplete recovery promoted much greater results.

http://www.dragondoor.com/kettlebells/news/archives/2005/05/rest_less_lift.html
I couldn't agree woth your entire post more. The past couple of months, i started doing high volume kb workouts on a regular basis (clean and jerks or swings, mainly, about 15 sets in around 20 minutes), and i have gotten SO MUCH stronger! My max deadlift has gone way up, as has my olympic (bar) clean and jerk weight. Even my overhead press has gone up and become more coordinated, and i have a horrible time getting stronger in that area!
I would highly recommend this structure of workout. You really don't need that much rest!

[kbfunTH]

I couldn't agree woth your entire post more. The past couple of months, i started doing high volume kb workouts on a regular basis (clean and jerks or swings, mainly, about 15 sets in around 20 minutes), and i have gotten SO MUCH stronger! My max deadlift has gone way up, as has my olympic (bar) clean and jerk weight. Even my overhead press has gone up and become more coordinated, and i have a horrible time getting stronger in that area!
I would highly recommend this structure of workout. You really don't need that much rest!

That is great! Keep it going.

I'll be sharing some new things in my journal in the next few weeks.

As for now... I find that there is a lot of crossover into my strength training. I'm able to workout longer and still fill really good afterwords. All my lifts are going up and my bench press is about to break 400 lbs. This is over 2x my bodyweight, which has been a goal of mine for the three standard lifts. The bench was the last one to get there. I may take up this challenge with the Olympic lifts now. One thing for sure, kb's will remain a base no matter what kind of training I do. I enjoy it more than anything, which is a HUGE bonus where longevity is concerned.

For me, it's all about total body conditioning and preparedness. I could care less if I gain any more lbm (at least for now anyway). :D

[Over40]

The kettlebells got here and I am using them.

Excellent equipment.

I workout for about 20 minutes, emphasizing a different movement each workout.

I'll keep updates coming.

Jon

[kbfunTH]

The kettlebells got here and I am using them.
I'll keep updates coming.
Jon

Please do, it's always interesting to learn of others results and experiences.

[Over40]

An update:

I got into my most "intense" kettlebell workouts yesterday and today.

Yesterday I concentrated on snatches.

So, if I remember correctly it looked something like:

10 two arm swings
2 sets of military press
2 sets of jerks
1 set of 5 snatches
3 sets of 10 snatches
pass between legs
35 leg raises

Today was:

1 set of 15 2 arm swings
6 sets of 5 rep military presses (performed at a slow cadence)
pass between legs
2 sets of cleans

This may not seem like a lot, but when I was done with the cleans today I was hands down on the floor sucking air.

I have been working out with them since last Friday (with Sunday off). I think I already see a difference in body composition and stamina.

Jon

[kbfunTH]

Looks great so far. So, for the rest of this week, are you planning to stick with what your doing now, or are you going for something different?

When regular military presses start getting to easy,try doing them seated on the floor with your feet straight out in front, or stand on one leg and press one bell with the arm of the same side.

Keep up the training!

[Over40]

I have been changing per workout.

This morning was a quick 50 push ups.

Tomorrow I'll concentrate on jerks.

Friday I will focus on snatches.

Jon

[watcher16]

Just wishing succes!

[kbfunTH]

Found this link today. Decent little demo of some kettlebell exercises.

http://www.sport-fitness-advisor.com/kettlebell-exercises.html

[Over40]

I appreciate all the comments, input, and interest on my new journey into the world of Russian kettlebells. I would suggest it to anyone who is able to incorporate such workouts into their routines.

I have been fighting strep for the last couple of days, so I took yesterday off and didn't workout. Today I felt better, but didn't want to get to into it, so I decided on a one set of push-ups for as many as I could do. I did 56 (stopping just short of failure). My arms were tired, but unlike other days when this is my "formal" mode of exercising, I wasn't doing the noticable huffing and puffing that I normally do. I recovered quite quickly after the set of push ups.

I can, and will, attribute this to my work with the kettlebell for the last week and a half (or so). I don't think I have ever had any type of exercise "system" seem to so dramatically increase my upper body muscle stamina so quickly.

Jon

[kbfunTH]

That's great Over40! Keep it up and please keep us informed of your progress. Hope you get over the strep SOON.

[Over40]

Hey kbfun TH,

I just ordered a 44 lbs. kettlebell. I am getting more proficient at the 36 lbs. bell.

I do have a question, I have come across clubbells on the net. Are you familiar with them?

I believe I will stick with the KB, but the clubbel looks fairly effective as a "non traditional" strength building system.

Jon

[kbfunTH]

Hello Over40,

I am familiar with them, however, I have not yet bought my own. I will though once I own two 88lb kb's of my own. I'm tossing the 72 around now and looking forward to them 88's.

Clubbells can be used in the same fashion as kettlebells and would be great addition to anyone’s home gym. Coach Scott Sonnon has some great literature out too.