kettlebells?

[Kframe]

Hi, i have a question to all the S&C veterns here. I have a 25lbs kettlebell and want to know some things about it. I heard kettlebells are amazing for general strength is that true?

I need advice on a work out routine for it tho. I bought the Enter the kettlebell dvd and thought it was routine, but all it did was walk you through the movements. Is there a dvd out there i can just work out to, our should i watch ETK again and make up my own?

If i start should i just start with the swing and if so how many? I have seen people do like x20 active rest x20 active rest x20 active rest x20 active rest and x20 active rest for a beginner routine and then add 10 swings the next week to the swing portions. How long should i just stay with the swings till I add the cleans and the snatch?

Is the 25lb kettlebell enough? The ETK dvd said i average men should start out at 35 pounds, but when i went to the sport store, they suggested i use the 25 to start with, so i dont injure my self so bad. Did i make agood decision?

I have this thing setting on my floor and not sure what to do with it... Help guys!!

 

[PLftw]

i woulda spent the money on a gym membership..

EDIT: dont know how much you can do with one kettlebell or for how long. theyre so expensive too

maybe do some swings and turkish getups or whatever for cardio?

 

[lts5025]

ETK DOES contain a workout routine. It's called the Program Minimum. It's 4 days a week, starting with a warmup, then either

-5 minutes of continuous Turkish get-ups, alternating sides each time
or
-12 minutes of sets of a pre-determined number of KB swings followed by 1 minute periods of active recovery.

These aren't meant to be be-all, end-all workouts. They're meant to get you used to working with the kettlebell and used to basic kettlebell movements. In order to progress, you increase the number of Turkish getups you do in the 5 minute period, without sacrificing form and increase your number of KB swings per set, also without sacrificing form.

You should do this for a minimum of 4 weeks before you add things like cleans, snatches, windmills, etc.

25 lbs is lower than what the DVD recommends, but for an untrained beginner, I think the guys are the sport store were right. The Turkish getups are particularly challenging and I think 35 is too much to start out with.

 

[Kframe]

Well, currently i do boxing 3 days aweek, and will be doing mma on my non boxing days. So my membership money is pretty well spent.

 

[Kframe]

ITS the dvd is were i made the mistake, i dosent outline the programs or routines it just shows you how to do the movements. In fact the words program minimum arnt even in the dvd.. Im thinking i need to get the ETK work book. I have heard the etk book by dragondoor dosent give as much info as the work book does..

 

[PowerHungry]

Sorry guys, kettlebell strength > barbell strength. However, MMA strength > both.

 

[rms13]

Catalyst has a bunch of videos for kettlebell excercises. I work in some swings or chops into my work outs sometimes but I don't know what a good routine would be for all kettlebell work

Kettlebell Exercises: Exercise Demo Videos - Catalyst Athletics

 

[Squat More]

Long cycle, Snatches, one arm long cycle.

 

[Tosa]

Kettlebells can be useful for conditioning work, and assistance exercises. But if strength is your goal, you'd be better off reading the FAQ.

 

[TigerArm]

ITS the dvd is were i made the mistake, i dosent outline the programs or routines it just shows you how to do the movements. In fact the words program minimum arnt even in the dvd.. Im thinking i need to get the ETK work book. I have heard the etk book by dragondoor dosent give as much info as the work book does..

The ETK workbook by Art of Strength can be found online for free with a very simple google search. It's a lot more specific than the actual book itself in that it'll tell you exactly when to progress to sets of 30 from 20, etc. I did both routines in from ETK last summer and cleaned up my diet and lost 20 pounds or so. Pavel (the guy who wrote it) advises you just stick to the program minimum if you're doing lots of boxing/martial arts at the same time since the ROP has lots of volume on the shoulders already. If you do decide to try it, make sure you study the DVD and get lots of practice in with the more advanced lifts like the clean, snatch, etc before you try them as an actual 'workout'.

 

[EchoBoomer]

Sorry guys, kettlebell strength > barbell strength. However, MMA strength > both.

OP

If you have any stones, your probably gonna need a heavier kettlebell...just saying.

 

[sUnoiJ]

I don't know how strong you are but I think you should of bought the 35 lb KB. Obviously a sport store is going to want you to buy the lighter weight so you will progress past it needing a heavier KB, and they aren't cheap. Just my personal opinion cause I started off with a 35 lb thinking it was a bit too heavy, now I wish I got a 45 lb+ lol.

 

[Lug's Spear]

Kettlebells are expensive dumbbells. Not sure what your goals are here.

 

[blake5]

Kettle Bells are great for building strength especially through the core, and allow you to do some exercises that you can't with Dumbbells (Swings, figure 8, 180 throw and catch etc). I also find that KB's make me strong without the 'full' or 'heavy' feel you get from just pushing heavy iron. Not sure of the weight you got (I'm an Aussie living in South Africa so it's all Kg for me) But if it is too light just do High reps and work on technique.
Try this as a sample:

Deadlift x 5
Deadlift high pull x5
Two arm swing x20
Repeat for 4 rounds

One Arm shoulder press Left
One Arm Swing Left
One Arm shoulder press Right
One Arm Swing Right
Turkish Get Up Left
Turkish Get Up Right

Do each exercise for 30 sec, NO REST till the end take 30-60 sec rest then start another lap, go for 3-5

Remember to keep your tummy tight and really 'Snap' your hips into the swings (and the move should be with your hips not your arms)

Hope that helps
Peace

 

[Trexkare]

Kettle Bells are great for building strength especially through the core, and allow you to do some exercises that you can't with Dumbbells (Swings, figure 8, 180 throw and catch etc). I also find that KB's make me strong without the 'full' or 'heavy' feel you get from just pushing heavy iron. Not sure of the weight you got (I'm an Aussie living in South Africa so it's all Kg for me) But if it is too light just do High reps and work on technique.
Try this as a sample:

Deadlift x 5
Deadlift high pull x5
Two arm swing x20
Repeat for 4 rounds

One Arm shoulder press Left
One Arm Swing Left
One Arm shoulder press Right
One Arm Swing Right
Turkish Get Up Left
Turkish Get Up Right

Do each exercise for 30 sec, NO REST till the end take 30-60 sec rest then start another lap, go for 3-5

Remember to keep your tummy tight and really 'Snap' your hips into the swings (and the move should be with your hips not your arms)

Hope that helps
Peace

hf with your 60lb deadlifts

 

[belph]

Kettle Bells are great for building strength especially through the core, and allow you to do some exercises that you can't with Dumbbells (Swings, figure 8, 180 throw and catch etc). I also find that KB's make me strong without the 'full' or 'heavy' feel you get from just pushing heavy iron. Not sure of the weight you got (I'm an Aussie living in South Africa so it's all Kg for me) But if it is too light just do High reps and work on technique.
Try this as a sample:

Deadlift x 5
Deadlift high pull x5
Two arm swing x20
Repeat for 4 rounds

One Arm shoulder press Left
One Arm Swing Left
One Arm shoulder press Right
One Arm Swing Right
Turkish Get Up Left
Turkish Get Up Right

Do each exercise for 30 sec, NO REST till the end take 30-60 sec rest then start another lap, go for 3-5

Remember to keep your tummy tight and really 'Snap' your hips into the swings (and the move should be with your hips not your arms)

Hope that helps
Peace

 

[plugchop]

BRB, heading home to take my deadlift 5RM and swing it 20x.

 

[belph]

BRB, heading home to take my deadlift 5RM and swing it 20x.

You go girl.

 

[NurseKnuckles]

Kettle Bells are great for building strength especially through the core, and allow you to do some exercises that you can't with Dumbbells (Swings, figure 8, 180 throw and catch etc). I also find that KB's make me strong without the 'full' or 'heavy' feel you get from just pushing heavy iron. Not sure of the weight you got (I'm an Aussie living in South Africa so it's all Kg for me) But if it is too light just do High reps and work on technique.
Try this as a sample:

Deadlift x 5
Deadlift high pull x5Two arm swing x20
Repeat for 4 rounds

One Arm shoulder press Left
One Arm Swing Left
One Arm shoulder press Right
One Arm Swing Right
Turkish Get Up Left
Turkish Get Up Right

Do each exercise for 30 sec, NO REST till the end take 30-60 sec rest then start another lap, go for 3-5

Remember to keep your tummy tight and really 'Snap' your hips into the swings (and the move should be with your hips not your arms)

Hope that helps
Peace

 

[LegioTitan]

That's not a deadlift. That's like reaching down to pick up the TV remote... several times.