My last month has been hectic to say the least with work. I’ve been driving from coast to coast. Getting to a gym posed a serious problem. However, I am fortunate enough to have my company pick up the fuel tab, so I packed some of my Kettlebell set in the trunk and have been using them 4-5 x per week.
This is the most I have used them, and I must admit the gains have been spectacular in my strength, flexability and cardiovascular fitness. Not to mention the mental stimulation I have received from trying new exercises.
I have found it hard to find decent routines for kettlebell training, so I thought I might share some of my routines with your good selves.
Routine #1
Around the body pass 3 x 40 Reps. Change direction every 5 reps.
KB Swing 5 x 15. Increase the weight each set.
Front Squat w/ 2 KB. 4 x 10 (ass to the grass)
Snatch 2,4,6,10,12 @ the same weight.
Clean & Jerk 4 x 6
Turkish Get-ups 3 x 5 (each side)
Rack Walk 2 x 100 yards
Renegade Rows 2 x 6
I take about 1/2 - 1 minute rest between sets.
If there is interest I will post some of the other programs I have done and maybe even some exercise pictures. I had long been dubios about Kettlebells, however, this last month has made me realise that they are a great tool in overall strength and athletic development.
They are NOT the be all and end all, but they will add another dimension to your training.
Here are some pics from Mike Mahler.
#1 Swing
#6
Rack Walk. Basically, get into this position and walk for 100 yards. You could do it in a zig zag too if you want to improve hip, knee and ankle stability.
The final one. Renegade Rows. Always a favourite. Fantastic exercise. Anyone who disputes it, has obviously never done it. Or cant do it!
And then this one is just cool.
[quote]De sleeplijn wrote:
They are NOT the be all and end all, but they will add another dimension to your training.
[/quote]
Decent post Sleepy. I have found Kettlebell information scarce and often not very well put together.
I actually bought the Russian Kettlebell Challenge and I can honestly say that it is the worst DVD I have ever purchased.
Where did you get your programs or did you just make them up yourself?
[quote]G.O.A.T wrote:
I actually bought the Russian Kettlebell Challenge and I can honestly say that it is the worst DVD I have ever purchased.
Where did you get your programs or did you just make them up yourself? [/quote]
I don’t mind Pavel. I based most of my programs from his movements.
I think the hallmarks of a good KB program are to do the things that you can’t or don’t do in weights room. IE swings, round the body pass, and so on. This breaks the boredom of bb squats, cleans, bench, push press and the list goes on.
I put these programs together on my own after a friend showed me the movements.
Interesting stuff. Those rows look genuinely fucking hard. Killer on the wrist.
One question though, why is the front squat called a front squat when it looks as though the weights are resting to the rear of your body?
That looks like a killer routine, i’d like to see some of your others if you’ve got time to post them.
Out of curiosity though, what sort of weights are you using on each of those movements?
Kbells are a great variation or tool to use within your training, but I wouldn’t rely on them exclusively as some trainers do.
I’ve used them similar to how you have used them in the past. For the short-term, they work fairly well. But if used for more than a few months exclusively, I’ve found that I had lost strength and size and had numerous nagging injuries.
There are many people selling programs and the like about kbells. Some are good, some are not so good. Mike Mahler is a great guy and contributor to this site. His information on Kbells is very good, but even he will tell you that he will use barbells and dumbbells in and out of his training. 
at first glance im not that impressed mate. What is the goal of the circuit?
[quote]supermick wrote:
at first glance im not that impressed mate. What is the goal of the circuit?[/quote]
Basically I treat it as GPP. Although as I said earlier, my body has responded well from it with increases in strength, size and etc.
Which part dissapoints you?
[quote]Nate Dogg wrote:
Kbells are a great variation or tool to use within your training, but I wouldn’t rely on them exclusively as some trainers do.
[/quote]
Agreed. You would not only use DB’s either. I don’t think there is anything you would use exclusively.
[quote]
I’ve used them similar to how you have used them in the past. For the short-term, they work fairly well. But if used for more than a few months exclusively, I’ve found that I had lost strength and size and had numerous nagging injuries.[/quote]
For sure. I liked them for a month, but as I am itching to get back into the power rack. Having said that, I feel the month of alternative movements has ‘freshened’ me up and I am more positive about getting into the old tradional movements.
Most are crap I believe. Anyone telling you to exclusively use them is kidding themselves and is only in it for personal gain. I will be using these exclusively for about one month a year and I will incorporate them into my routine.
He is good. I find him alot better than Pavel.
After much time on google, these two articles have been pretty good and I have based my programs from these.
http://www.kettlebells.com.au/pdfs/Ironman0205.pdf
http://www.kettlebells.com.au/pdfs/Aust%20Ironman%20April%20’05-Balls%20of%20Iron.%20pdf.pdf
[quote]CHEKonIT wrote:
One question though, why is the front squat called a front squat when it looks as though the weights are resting to the rear of your body?[/quote]
It could just be the photo, but the KB is supposed to sit in the rack position. Basically, tucked nicely against the front of your delts.
I take back ever calling you a troll, D. I think we all kind of got stupid on CHEKonIT’s thread. This was actually an interesting post.
Personally, I really like the swings even though I do them two-handed with dumbells.
[quote]AgentOrange wrote:
I take back ever calling you a troll, D. I think we all kind of got stupid on CHEKonIT’s thread. This was actually an interesting post.
[/quote]
Thanks AO. I am a little drained from ChekonIt’s thread. Not much sense, just everyone bagging one another. It actually died when people started to discus the topic rather than trolls.
[quote]
Personally, I really like the swings even though I do them two-handed with dumbells. [/quote]
The DB’s work well for the swings too. The snatches get hard work too. So incorporating them into your routine can be worthwhile.
