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Beginning With Kettlebells And Confused

Hi, I’m a female newbie. I have the Enter the Kettlebell book and DVD and an 18 pound kettlebell and a 26 pound kettlebell. I’m confused. Why are there only 2 exercises in the program minimum? That doesn’t sound like enough different angles. Has it worked well for any of you? I’m into sports so I need performance, not big bulky muscles. Could someone please explain why a mere 2 exercises would help me? That doesn’t seem like enough variety.

I’m also confused about eating. The Warrior Diet and other methods contradict each other. Which one actually works? What workout should I do to lose weight? Only around 5 pounds.

How often should I stretch? Once a day? Twice a day? Every other day?

Answers

Posted by Vic on April 11, 2007

Tough Kettlebell Conditioning Workout

Here's a tough conditioning workout that should take about 15 minutes if you're in shape:

Kettlebell 2-Hand Swing 24kgx10
1 Burpee
Kettlebell 2-Hand Swing 24kgx10
2 Burpees
Kettlebell 2-Hand Swing 24kgx10
3 Burpees
Kettlebell 2-Hand Swing 24kgx10
4 Burpees
Kettlebell 2-Hand Swing 24kgx10
5 Burpees
Kettlebell 2-Hand Swing 24kgx10
6 Burpees
Kettlebell 2-Hand Swing 24kgx10
7 Burpees
Kettlebell 2-Hand Swing 24kgx10
8 Burpees
Kettlebell 2-Hand Swing 24kgx10
9 Burpees
Kettlebell 2-Hand Swing 24kgx10
10 Burpees

The above was done while wearing a weight vest with 18 lbs.

I was going every minute on the minute until round 6. I had to talk to my wife on round 8 when she dropped off my son. I needed to suck wind anyway.

Overall it wasn't too taxing but it was hard on the legs. Something about the transition between the two drills (and of course the vest did not make it easy either). My grip is still reeling following my second go of the Westside Snatch Workout.

This is how the burpees were done:

http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

Swings were at least shoulder height.

Posted by Vic on February 20, 2007

Are Kettlebells OK For A 57 Year Old Mom?

My mother is 57 years old. She was just diagnosed with Type 2 diabetes. She needs to lose a lot of weight (approximately 20-30 lbs to get her blood sugar to drop, and 60 lbs to be really fit). She has a history of high blood pressure and high cholesterol, but seems to have both decently under control with medication and exercise. She has a bad knee that will likely need replacement within the next five years. Her latest bone-density test showed that she's starting to show signs of increasing risk for developing osteoporosis. She has a pretty good diet but is now ready to make needed changes in caloric intake and consumption of healthy, natural food.

She's been cleared by her physician to exercise. She owns an elliptical machine that she uses for long-slow workouts a few days a week, but it hasn't really done much for her.

Continue reading "Are Kettlebells OK For A 57 Year Old Mom?"
Posted by Vic on February 05, 2007

Kettlebell Snatch Plateau: Breaking Through To The Next Level

At any Russian Kettlebell Certification course the typical failure rate is 20-35%. One of the main reasons for failure is not being able to pass the kettlebell snatch test. The following snatch variation (which is popular in Russia) may just be the thing to help you get bust out of your snatch plateau and hit the required number.

The technique is as follows:

1. Snatch the kettlebell.

2. Walk a few steps while still holding the kettlebell overhead.

3. Snatch again, walk again.

4. Lather, rinse and repeat until tired and your arm gives out.

5. Switch to the other arm and repeat.

Work up to the point where you can do five sets per arm.

This should be done once a week. Work on other types of snatches on your other training days.

This drill helps you develop a flexible, solid lockout that will enable you to rest between reps.

Posted by Vic on January 30, 2007

What Size Kettlebell To Start?

I'm planning to buy a kettlebell but I am wondering which size would be best for me, the 35lb or 53lb size. I am 6'2 240lbs and worry that the 35lb kettlebell would not be enough because I usually use dumbbells that are heavier than that during my typical workouts.

On the other hand, I would hate to let my pride overload my workout and end up starting with a KB that's too heavy and sacrifice good form.

Any suggestions from experienced kettlebell users would be appreciated!

Answers

Posted by Vic on January 19, 2007

Amazing Bonus Kettlebell Quick-Start Kit Offer!

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Posted by Vic on January 16, 2007

What Does A "Kettlebell Physique" Look Like?

I have a question regarding what a person's body will look like after working out with kettlebells for a while.

Someone posted a similar question a few months ago, but I can't seem to locate it. What would all of you (in your experience) describe a Russian Kettlebell physique as? From training with kettlebells, what is your physique/build like?

Also, are there any success stories related to using kettleblls? Since I started I've dropped about 20 pounds and have gotten much leaner. It seems to me that my stamina has also increased. Any feedback is greatly appreciated!

Answer


One example

(From Last10Pounds.com)

Posted by Vic on January 11, 2007

Knee Position While Doing Kettlebell Cleans and Snatches

I'm somewhat confused about the proper position and/or movement for my knees when doing kettlebell Cleans and Snatches. I've been to YouTube.com and watched various Kettlebell clips but I just can't seem to find a definitive answer to proper knee positioning.

I've seen some people do these exercises where you "catch" the kettlebell with their knees bent (presumably to absorb shock), just like the Olympic variations. But then I've seen other clips where the person doing the workout "catches" the kettlebell with knees straight, maybe even locked.

Which of these is the proper form?

Answer

Posted by Vic on January 08, 2007

Save $600 on the next Kettlebell Instructor Certification

Although it's only December, the June 2007 Russian Kettlebell Certification course is already 80% sold out. The good news is that if you want to make it into that certification class, you can still save $600 if you register and pay by midnight December 15, 2006.

The next open certification course will be held June 8 - June 10, 2007. Remember, this is the ONLY way to become a certified Russian Kettlebell Instructor. Once you're certified, other benefits included discounts on kettlebells, being listed in the Dragondoor.com trainer directory and more!

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For more information and to register click here.

Posted by Vic on December 11, 2006

Double Kettlebell Snatch: From Basic to Advanced

There is more than one way to do a double kettlebell snatch.

Mike Mahler's technique (Mike is a Senior Certified Kettlebell Instructor) is similar to that used by Olympic weightlifters. Mike extends his body and drives his elbows back in order to pull the kettlebells closer once they are level with his head. This kind of double kettlebell snatch pull is an extremely effective upper back exercise on it’s own. When using this technique you should do lots of sets each consisting of low reps. Do not pull with your biceps, use your upper back and momentum instead. Also, drop the KBs back between your legs in between each rep. Once you get the hang of it, practice dipping underneath the KBs and locking out upon completion of the rep.

Continue reading "Double Kettlebell Snatch: From Basic to Advanced"
Posted by Vic on December 07, 2006

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