Kettle Bells

[The Fat Guy]

Is it like a farmers carry? KB hanging down at the sides and walking hither and yon?

[Doc P]

Originally Posted by The Fat Guy

Is it like a farmers carry? KB hanging down at the sides and walking hither and yon?

I believe it is essentially a one handed farmer's carry. Theory is your non-weighted side has to counter balance with core strength. I have not worked them in, but plan to.

[usmc_3m]

And be sure to devote equal time and effort to both hither, and yon.

[jw]

I got back to the kettlebells in the fall. It seems after a divorce, I have a lot more time to do what I want.

I've been rotating between dynamic and grinding work.

Grind days are a quick warm up with some light Russian swings. I want to work in some get-ups.

For the grind days I subscribe to Dan John's push/pull/squat/hinge/carry.

I do super sets, 5 sets, every 2 minutes. I'll pair up straight leg deadlift and strict press, take a break and then do front rack squat and a row. As I'm doing this inside, I'll do a heavy static hold or just walk back and forth in the house for time. Rep scheme is 5-10 per set depending on how I'm feeling/weight selected. Total time for lift is roughly 30 minutes. I want to throw in walking for 30 min on the treadmill

Dynamic days I'll start with light swings again and then move into a snatch progression. I'm chasing Pavel's elusive SS test. Right now I do a 5 min. EMOM, 5 min off, and another 5 min EMOM. Sets are between 6 and 10. the 55lb kicks my ass. It's a love/hate relationship. The 10/10 sets destroy me. It only gives me about 10 seconds to catch my breath. 8's hurt, but 6's are about ::30 on/::30 off. I am starting to follow this with some type of HIIT on my airdyne. doing a ::10/::20 or ::20/::40 work/rest program.

If I'm not feeling the snatches I do a Russian swing progression.

I try and get 3-4 days in a week and just get some walking in on the other days.

I have about an hour a day I can get something in, so this works out well for me. For a while I was doing the snatches and then the traditional lifts back to back but that was just wrecking me. It felt awesome but was not sustainable, as I just wanted to sleep after that.

If you want to have some fun, wear a hr monitor while doing kb snatches.

[poison]

Why do suitcase carries when you can press it overhead and walk around that way?

[jw]

I like waiter walks but I wouldn't do those inside. I like the farmer carries due to weight. I also like to do one farmer with one waiter.