Saturday 1/17 (PM)
KB Snatch Practice (30 Minutes)
My GF had to go to work for a bit today (auditions for incoming students - she is an vocal performance teacher) so I took advantage of the afternoon lull to go outside and work on my KB Snatches. I took the 35 pound bell outside and snatched in sets of 10 per hand, totaling about 150 per hand, I’d guess (plus or minus a set of 10). Took some vids, I’ll post.
Here’s a representative sample…I know that I’m still getting the hang of this, but honestly these feel much more fluid than even this morning. Getting the hang of it. And of course the snatch is quickly becoming my favorite KB exercise.
Sunday 1/18
Hard Gym Workout (40 Minutes)
Went to my GF’s small local gym and pieced together a workout while she ran on the treadmill today (she is singing tonight and always likes to run the morning of a performance). I warmed up with 100 KB snatches using a 20-pounder (heaviest they had) then did a whole bunch of 1-arm dumbbell clean and presses (worked from 55 up to 85 pounds - probably 50 total reps per hand) and a dozen sets of lat pulldowns.
Monday 1/19 (AM)
A1. KB Snatch 15x20
A2. 1-Arm KB Swing 15x35
A3. KB Clean-N-Press 3x62
Ten rounds total (five with right arm, five with left arm).
Talked to my GF after the workout and we agreed that she’s become such a kettlebell enthusiast that it’s worth keeping a more complete set of KB’s at both places. Plus, I’m a bit OCD and I’d like to build a nice matching collection of KB’s for long-term usage. So we decided that we’ll move all of our KB’s except the 88 to her place (20, 25, 35, 45, and 62 - which are all mismatched as I bought them one at a time, wherever I could find them on sale or with free shipping) and I’ll start amassing a full set of top-notch bells from Rogue Fitness (which will be the stuff we keep when we move in permanently together). So I have ordered some more. Once all are delivered:
My place ¶: 26, 35, 44, 53, and 88 - all matching Rogue Fitness KB’s
Her place (MI): 20, 25, 35, 45, and 62 - all mismatched stuff that we can sell later when moving in together
KB snatches really hit a spot with me for a while but i feel they decelerations were not great on my elbows and shoulders and learned to really like the long cycle (clean and jerk) as it can be used to generate a lot of power with less tweaking of the joints.
anyhow… you might find this vid helpful for snatches I know this technique helped me a lot with smoothing out the transition to lockout. Of course if you are specifically trying a different “hardstyle” variation that differs from this, feel free to disregard… How to avoid banging your wrist in Kettlebell Snatch-Steve Cotter - YouTube
Tuesday 1/20 (AM)
Spinning Bike (20 Minutes)
[quote]DrGelbman wrote:
KB snatches really hit a spot with me for a while but i feel they decelerations were not great on my elbows and shoulders and learned to really like the long cycle (clean and jerk) as it can be used to generate a lot of power with less tweaking of the joints.[/quote]
I can easily see how this would happen and will do my best not to go TOO crazy with the snatches (I also love the clean-and-press and good old swings, both one-armed and two-armed, and I don’t mind long workouts that are basically one movement repeated many times - i.e. I can do an entire workout of KB swings). I’ll try to keep myself healthy by mixing snatches, cleans, presses, and swings in with some pump work, yoga classes, and spinning bike for a little extra cardio work.
Hey AG, I’ve been doing a bunch of swings this month and may try to complete the 10,000 swing challenge in February. I did 200 one-armed swings (100 each arm) with a 20lb dumbbell last week and had sore biceps for about 5 days! Is this normal? I’ve been doing my two-armed swings with 20lbs as well, so did I just overdo it, or do think I might have been doing something wrong with my mechanics. Everything else felt normal.
[quote]LiftingStrumpet wrote:
Hey AG, I’ve been doing a bunch of swings this month and may try to complete the 10,000 swing challenge in February. I did 200 one-armed swings (100 each arm) with a 20lb dumbbell last week and had sore biceps for about 5 days! Is this normal? I’ve been doing my two-armed swings with 20lbs as well, so did I just overdo it, or do think I might have been doing something wrong with my mechanics. Everything else felt normal.[/quote]
Disclaimer: I am absolutely NOT an expert on this stuff.
Layman’s Observation #1: the mechanics of a swing are somewhat different with a kettlebell than with a dumbbell because of the positioning of the handle and the distribution of the weight. I actually think swings with a dumbbell (which I did occasionally before buying my first KB) are much more difficult because of this awkwardness.
So, I’m not surprised you have some soreness. I wouldn’t want to do swings with a dumbbell myself, now that I’m used to a KB, and I expect it would give me some aches and pains.
Layman’s Observation #2: One (anecdotal) observation is that I can handle nearly the same weight for one-armed swings as two-armed swings, but the loading feels much different, and I have started to gravitate towards one-armed swings…because with a two-armed swing I have a tendency to rely on my powerful shoulders to hoss the weight up (I should post some vids to confirm this) instead of sticking to a really good hip-hinge motion. With the one-armed swing, I find that the hip-hinge becomes crucial because I can’t possibly get the bell to swing in the right plane any other way - even a 35-pound bell is very tough for me to throw up there just by shrugging my shoulders more.
Generally speaking…if you want to do the 10,000 swings program, I think you should get a real kettlebell, for starters (you usually work out at home, right? I think I’ve seen that in your log before…assuming that you do, then a KB is a real no-brainer of a purchase, IMO). I’d be curious to know if you still got the same soreness when using a real KB vs. a DB, because I expect the awkwardness of holding a DB and swinging it creates a bit different stress on the arm than the KB, which is much more “natural” to hold-and-swing.
*Additional note: since you have some background in strength training, if you do get a KB, I might go a bit heavier than a 20. My GF started out with a 20 but has quickly progressed to 1-hand swings with the 20 and 2-hand swings with the 35-pounder, and she does not have the background you do with some heavier back squats. So if you’re going to start a KB collection with one, I think you should get a 35.
Thanks for the advice and analysis. I have been thinking about buying a proper KB. At this point I’m just trying to get my conditioning up, so I’ve been putting it off (plus I’m a cheapskate and they’re impossible to find used!). I think 35# is the recommended weight for women on that challenge, which would be tough to start with, but probably the correct weight for the long run. Good suggestions.
[quote]LiftingStrumpet wrote:
I have been thinking about buying a proper KB. At this point I’m just trying to get my conditioning up, so I’ve been putting it off (plus I’m a cheapskate and they’re impossible to find used!).[/quote]
It is definitely true that there are 100 people selling old dumbbells on Craigslist for every one person selling a kettlebell.
With that said: if you look at it as a long-term investment, the cost is really quite palatable. People spend 10-15 bucks on a single yoga or spinning class, and anything from 25-100 or more for a monthly gym membership. Pay the 50 bucks now for a nice 35-pound kettlebell. If you work out with it once a week for a year, that’s $1/use, and I expect you’ll use it a lot more than that.
I spent about $400 total on my five Rogue Fitness kettlebells (including delivery from Columbus, OH to Pittsburgh, PA). Was it worth it? It’s not even a question. That’s my “gym” for life. Any place that I live, anywhere I go, those can go with me and I’ll never HAVE to pay for a workout again (although I still will do the occasional yoga and spinning and gym visit).
I just checked the Rogue Fitness site and a 35-pounder is $47.86 plus it would be roughly 15 bucks to ship to Maine (I just used the zip code for Bangor). You might be able to scrounge around and find a cheaper deal somewhere else, but I am very impressed with the quality of the Rogue bell and every one that I’ve ordered from them has been shipped immediately and delivered the next day (might take an extra day since you’re a little further away). So tops, you’ll be spending 60 bucks on this. It’s worth it!
Tuesday 1/20 (PM)
KB Snatch 20x26 (10 right hand, 10 left hand)
KB Snatch 10x35 (5 right hand, 5 left hand)
KB Swing 20x44 (10 right hand, 10 left hand)
KB Clean-N-Press 10x53 (5 right hand, 5 left hand)
KB Swing 10x88
Four rounds. Plus a bonus set of 5 right-hand snatches with the 44-pounder just to feel then out. I’ll be snatching that for sets soon, I should think. Then the 26 and 35 will be reserved for warmups and high-rep work to get myself used to 5-minute-long sets (since I’m now considering the idea of KB competition…) plus they’ll be perfect for my GF.
Wednesday 1/21 (AM)
A1. KB Swing 20x53
A2. Barbell Row 10x115
Five rounds.
A1. KB Swing 10x88
A2. Barbell Row 10x115
Five rounds.
Wednesday 1/21 (PM)
A1. KB Clean-N-Press 10x44 (5 each hand)
A2. Lat Pulldown 10x110, 120, 130, 140, 150, 150, 150, 150, 150, 150
Ten rounds.
Thursday 1/22 (AM)
A1. KB Swing 10x88
A2. Barbell Press 5x115
Ten rounds.
Not sure which is more tiring, 100 swings with 88#, or 50 presses with 115# but together makes for a pretty fun workout! I foresee the 10,000 Swing Challenge in your future sir!
Unfortunately, this project didn’t get funded. It would have been the perfect addition to your birthday wish list:
https://www.kickstarter.com/projects/1740826667/the-kettlebox-take-your-workout-and-food-with-you/posts
[quote]LiftingStrumpet wrote:
Unfortunately, this project didn’t get funded. It would have been the perfect addition to your birthday wish list:
https://www.kickstarter.com/projects/1740826667/the-kettlebox-take-your-workout-and-food-with-you/posts[/quote]
Ha! Indeed 
Incidentally, even with all of my nice new toys & the decision to transport all of the “old” KB’s to my GF’s place, I still am contemplating one more purchase…a modest sized KB (30-35 pounds) that, don’t laugh, I could actually take along if I had to fly somewhere to use for a high rep snatch workout. I don’t want to take my nice, brand-spanking-new Rogues to the airport, lest they got lost/damaged/possessed by airport authorities that think it’s a bomb. My five-minute-Google-searching has turned up a couple people that claim to have flown with a KB as checked baggage. So I might continue to troll craigslist for someone getting rid of a 30-35. I think the 25 is too light and a 45 is a little close to the overweight-luggage limit (no way I want to pay MORE than a regular bag fee). So the 30-35 range is where I’ll be looking for one on the cheap that, frankly, I don’t really care if it gets dinged or, worst case, taken by airport authorities.
[quote]ActivitiesGuy wrote:
don’t laugh[/quote]
Oh, I laughed. That’s some serious kettlebell love!