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  #741  
Old 17 December 2018, 12:13
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Is it like a farmers carry? KB hanging down at the sides and walking hither and yon?
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  #742  
Old 17 December 2018, 12:26
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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.
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  #743  
Old 17 December 2018, 12:36
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And be sure to devote equal time and effort to both hither, and yon.
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  #744  
Old 10 February 2019, 11:41
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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.
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  #745  
Old 11 February 2019, 12:54
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Why do suitcase carries when you can press it overhead and walk around that way?
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  #746  
Old 11 February 2019, 22:06
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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.
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  #747  
Old 26 March 2019, 12:20
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Ok, so I have been working at something new the past few weeks. I wanted to wait a bit before I posted to see how it was working for me.

Short Version:
I have been doing a strength/power program that combines barbell deadlifts and kettlebells. I haven't done barbell deadlifts in years, so I had no clue what my max and working sets should be. But since I have been (relatively) consistent with by KB work, primarily swings, I assumed I was not starting from total zero. I am very pleased with the progress I have made in just a few short weeks with this plan. Detailed plan is provided below.

Basic warmup/pre-hab work – every workout.
Goblet squats – just a few and hold at the bottom and actively open the hips.
Slow, easy deadlifts with kettlebells – 24k, 40k, 48k – number of reps varies between 5-12, based on how I am feeling that day. These are true “grease the groove” type movements. Focus on form, breathing, etc. and they are really an extension of the warm up.

Then, on to the barbell deadlifts.
First Week – I did the following workout twice. Yes, this is very light and easy. As I said, it has been years since I have done any deadlifts.
135lb for 2 sets of 6-10 reps
205lbs for 2 sets of 3 reps
Kettlebell Swings
Two-hand swings: 24k for 15 reps – 2 sets; 40k for 10 reps
One-hand swings: 24k 10L/R x 2 sets

Second Week – I did the following workout twice:
135lb for 1 set of 5 reps
205lbs for 1 set of 3 reps
245lbs for 1 set of 3 reps
245lbs for 1 rep
205lbs for 3 reps
Kettlebell Swings
Two-hand swings: 24k for 20 reps; 24k for 15 reps; 40k for 10 reps
One-hand swings: 24k 10L/R

Third Week – first day:
155lb for 1 set of 5 reps
245lbs for 2 set of 3 reps
155lbs for 1 set of 3 reps
Kettlebell Swings
Two-hand swings: 24k for 20 reps; 40k for 10 reps; 48k for 10 reps
One-hand swings: 24k 10L/R

One the second day of the third week, I did the following. I was looking for some approximation of a 1RM.
135lb for 1 set of 8 reps
155lb for 1 set of 5 reps
245lbs for 1 set of 3 reps – was feeling pretty good right here, so I loaded up for a 1RM attempt
325 for 1 rep (this was where I guestimated my 1RM would be)
225lbs for 1 set of 3 reps
Kettlebell Swings
Two-hand swings: 24k for 20 reps; 40k for 10 reps; 48k for 10 reps
One-hand swings: 24k 10L/R

The 325 for 1 rep felt solid. I likely could have pulled some more, but I wanted to be “smart”. I am happy with that number for now. 325 is a bit more than 1.5x bodywieight for me, which is acceptable for a deadlift, considering how long it has been since I have done them. I believe the addition of the KB swings to this program has provided three major benefits: 1) they really help dialing in the form on the deadlift; swings and deadlifts are both hip-hinges. 2) the combination of the “grinds” on the deadlift and the ballistics on the swing provides a nice balance and makes for a pseudo type of superset. 3) Swings as active recovery. I have experienced very little soreness over these three weeks. Yes, I warm up, cool down and stretch, cold showers, etc. But I also believe the swings as an active recovery mechanism of the same muscle groups played a big part in that also.

I am going to stay with this program for a while using 325 as 1RM to program the next 6 weeks or so. I will absolutely keep the KBs as part of this work. I should also point out that by the 3rd week, the swings with the 40/48kg started feeling significantly easier.
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  #748  
Old 19 March 2020, 00:02
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I see an increase in traffic in the fitness forum, haha. Since 2 nights of judo is now cancelled, I'll have to figure out how to split my kb's up, so I'm doing something 6 nights a week. Gotta keep my family moving, too, they're stuck at home by the kitchen; at least I go to work and it's easy to avoid.
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  #749  
Old 19 March 2020, 11:10
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So I have been doing 100 swings per day since just before new years. Feel better, a bit better flexibility, I need to get my diet under control. I also added some sandbag work when I am bored with the swings. I also throw in a few full workouts with some elliptical time, squats and hitting Bob the punching boy. Sometimes I add presses or goblets with the swings to add some time and balance. Love the kettle bells.......
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  #750  
Old 19 March 2020, 11:22
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I tried that for a while last year, and it wasn't enough, cardio-wise, I really suffered in judo. Probably just need a bigger KB to gas me out more with fewer reps. I think I prefer the 400-450 swings I'm doing now with the 24kg, every other day, with random stuff like 25-30 tgu's, or windmills and pushups, thrown in on off days.

With the swing days, I do a couple different things: one straight set alternating hands every 25 reps; sets of 25, with (right now) 13 pushups in between each set; 3 sets of 150 one or two handed. I figure it doesn't really matter as long as I'm moving weight, and constantly and slowly adding . It's interesting: the 24kg kb feels light now, but it's really only making me really good at moving 24kg around, and not much else (cardio and core improvements aside), kind of a one-trick pony kind of thing.

Last edited by poison; 19 March 2020 at 11:41.
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  #751  
Old 19 March 2020, 17:15
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Mavericks Field House on IG has been a really good source of KB workouts over the past few months. I have to scale the weight— the heaviest I have is 80lbs, but that guy is throwing around twice that much.

https://www.instagram.com/mavericksfieldhouse/
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  #752  
Old 19 March 2020, 20:23
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Oh nice, thank you!
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  #753  
Old 19 March 2020, 22:31
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Quote:
Originally Posted by poison View Post
I tried that for a while last year, and it wasn't enough, cardio-wise, I really suffered in judo. Probably just need a bigger KB to gas me out more with fewer reps. I think I prefer the 400-450 swings I'm doing now with the 24kg, every other day, with random stuff like 25-30 tgu's, or windmills and pushups, thrown in on off days.

With the swing days, I do a couple different things: one straight set alternating hands every 25 reps; sets of 25, with (right now) 13 pushups in between each set; 3 sets of 150 one or two handed. I figure it doesn't really matter as long as I'm moving weight, and constantly and slowly adding . It's interesting: the 24kg kb feels light now, but it's really only making me really good at moving 24kg around, and not much else (cardio and core improvements aside), kind of a one-trick pony kind of thing.
Each day when I think of just doing the swings, I get bored, but then an idea like "add some presses or cleans" do some goblets..." makes it interesting. I am using a 32 kg bell, so it gets my old ticker well over 160 bpm. I do three sets of 33 with one set getting the extra rep. Maybe I will try a higher rep count with a lower weight? Thanks!
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  #754  
Old 20 March 2020, 19:17
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Originally Posted by The Fat Guy View Post
So I have been doing 100 swings per day since just before new years. Feel better, a bit better flexibility, I need to get my diet under control. I also added some sandbag work when I am bored with the swings. I also throw in a few full workouts with some elliptical time, squats and hitting Bob the punching boy. Sometimes I add presses or goblets with the swings to add some time and balance. Love the kettle bells.......
Get it!!!! Fuck that weak ass virus!
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  #755  
Old 20 March 2020, 20:49
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I just opted to purchase some of the Rogue Fatbells to use as both kb's and db's. Expensive mainly because of shipping even though I live close to Rogue. They just were not available for pick up.

https://www.roguefitness.com/rogue-thompson-fatbells
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  #756  
Old 20 March 2020, 21:29
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Originally Posted by gymrat8541 View Post
I just opted to purchase some of the Rogue Fatbells to use as both kb's and db's. Expensive mainly because of shipping even though I live close to Rogue. They just were not available for pick up.

https://www.roguefitness.com/rogue-thompson-fatbells
Interesting— I’ve never had my hands on one.. I’m guessing you’ve trained with these before? Worth the extra cheddar over KBs? Seems like it would have more of a dumbbell ‘feel’ when swinging or snatching.
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  #757  
Old 21 March 2020, 02:00
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Quote:
Originally Posted by The Fat Guy View Post
Each day when I think of just doing the swings, I get bored, but then an idea like "add some presses or cleans" do some goblets..." makes it interesting. I am using a 32 kg bell, so it gets my old ticker well over 160 bpm. I do three sets of 33 with one set getting the extra rep. Maybe I will try a higher rep count with a lower weight? Thanks!
It just depends on how bad you want cardio, haha. One of my best tricks/tactics is simply outlasting all opponents.

I did 3 x 10 windmills on each side with the 32kg last night, and I'm sore today. That's what I get for not using the 32kg. heh

Today I did 16 x 25 reps with the 24kg with 13 pushups between each set. No single hand, all 2 hand, so a faster pace. :gasp:
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  #758  
Old 21 March 2020, 09:20
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Quote:
Originally Posted by gymrat8541 View Post
I just opted to purchase some of the Rogue Fatbells to use as both kb's and db's. Expensive mainly because of shipping even though I live close to Rogue. They just were not available for pick up.

https://www.roguefitness.com/rogue-thompson-fatbells
I have seen Pat MacNamara use these in his CST videos.
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  #759  
Old 21 March 2020, 09:56
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Originally Posted by RN47 View Post
Interesting— I’ve never had my hands on one.. I’m guessing you’ve trained with these before? Worth the extra cheddar over KBs? Seems like it would have more of a dumbbell ‘feel’ when swinging or snatching.
I have not trained with them yet. Still waiting on delivery. You can do all the same KB moves minus 2 handed swings. For me it was worth the money. I didn’t have to buy KB and DB both. It’s mainly for when I can’t get to the gym or I’m placed on lockdown.
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  #760  
Old 21 March 2020, 09:57
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I have seen Pat MacNamara use these in his CST videos.
That is where I first saw them as well.
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