Kettlebell

[munkeyking]

When time is tight. Time to break out the blackout routine.  Simple, but not easy.

20 swings, 10 cleans right, 10 cleans left, 10 snatchs right, 10 snatches left 60 seconds rest
18 swings, 9 cleans right, 9 cleans left, 9 snatchs right, 9 snatches left 50 seconds rest
16 swings, 8 cleans right, 8 cleans left, 8 snatchs right, 8 snatches left 40 seconds rest
14 swings, 7 cleans right, 7 cleans left, 7 snatchs right, 7 snatches left 30 seconds rest
12 swings, 6 cleans right, 6 cleans left, 6 snatchs right, 6 snatches left 20 seconds rest
10 swings, 5 cleans right, 5 cleans left, 5 snatchs right, 5 snatches left 10 seconds rest
270 reps with a 16kg kettlebell. Time 14mins 10 secs. (including rests) Workload 4320kg.

Cracking little routine to fry the heart and lungs when time is tight.
As the saying goes "you do not have to work long, if you work hard."

I tried this routine yesterday and just about threw up , anybody have some good routines for beginners they can recommend. Its been a while and I want to get back into the "swing" of things 

[Ardent]

Just swing my friend.

Try 20 swings on the minute.

Set up a clock with a second hand. When the second had hits 12 do 20 swings. Rest for the remainder of the minute. When hits 12 go again.
20 sets or where ever your level is.

On the previous routine, never felt like throwing up but have felt giddy once or twice.

Jason

[barefoot_explorer]

I don't understand where the correlation is between KB's and VFF ??

I use KB's, barbells, dumbells, climbing ropes, tractor tires, passenger tires, tires with long pull ropes, boxes for jumps, sand bags, weighted vests, empty kegs, Olympic bumpers.  Anyway all different toys, but I do it all barefoot.  Been working out barefoot for some time now.  How do VFF and KB's correlate ?  What is the point for wearing footwear at all in a gym environment ?  It's clean, carpeted, safe, etc areas for your feet inside.  I can understand having the protection on the feet outside, but not inside.  I love working out barefoot.  Give it a try.  I would encourage you to start with a back squat station.  Do some nice barbell back squats without footwear.  For me in the gym was where the whole "barefoot, minimalist shoes" ideas started churning.  Now I'm taking those foot lessons outside the gym to daily life, and other activities.

KB workouts ?  Love to do combination drills with them.  For example -start turkish get up>windmill>two hands anyhow>finish turkish get up.  One of each in that order non stop is one round.  Let's do that for five minutes with liitle or no rest.  Gosh the KB ritual options are limitless.  Just have fun with them, but remember we should have many toys in are arsenal.  Not just KB's.

[hippierunner]

I don't know of any gyms that allow people to workout barefoot.  Some of them don't even allow VFF.

Personally, I workout barefoot in my basement and I wear my VFF when I bring my weights outside.

[Olarte]

I ordered my first 16kg Kettlebell from Lifeline yesterday and am anxiously waiting it's arrival. I've been watching videos and reading up and cannot wait to get into it. Enter the Kettlebell is a great and fun video to watch!

I plan to cross train with Kettlebells and hope that it balances out all my muscles especially from the waist up.

I'm up to 1 1/4 miles a day barefoot on crushed gravel paved roads and it's so true that your feet will tell you when to stop before the calfs\feet get hurt.

I'm trying to be patient as my body builds up in strength and resistance, and so I hope the Kettlebells will not only help with muscle tone\density but also make up for the low daily miles during my transition to BFR.

I have Bikilas but for now I'm sticking to BFR only and see how far I can take this, until either bad weather or longer milage dictates using VFFs...

[bam]

Good stuff mate. After a few weeks of practicing the basics from Enter the KB get to someone or a nearby gym if you can to get a few sessions of pointers & technique correction. KBs are awesome fun but if your doing it wrong you can really hurt yourself & some things you just cant pick up watching youtube & vids

Anyway Im sure you'll love them & the diversity they provide, just remember they are NOT a train to failure tool

Enjoy

[davidansley]

When time is tight. Time to break out the blackout routine.  Simple, but not easy.

20 swings, 10 cleans right, 10 cleans left, 10 snatchs right, 10 snatches left 60 seconds rest
18 swings, 9 cleans right, 9 cleans left, 9 snatchs right, 9 snatches left 50 seconds rest
16 swings, 8 cleans right, 8 cleans left, 8 snatchs right, 8 snatches left 40 seconds rest
14 swings, 7 cleans right, 7 cleans left, 7 snatchs right, 7 snatches left 30 seconds rest
12 swings, 6 cleans right, 6 cleans left, 6 snatchs right, 6 snatches left 20 seconds rest
10 swings, 5 cleans right, 5 cleans left, 5 snatchs right, 5 snatches left 10 seconds rest
270 reps with a 16kg kettlebell. Time 14mins 10 secs. (including rests) Workload 4320kg.

Cracking little routine to fry the heart and lungs when time is tight.
As the saying goes "you do not have to work long, if you work hard."

Just did this routine, well, I cut the rep counts in half and did this routine as this was my first time ever doing a kettlebell routine lol. I have to say, I'm very impressed with kettlebell workouts now! After adding a 5 min interval run at the end to finsih things off I felt more worn out and worked than my previous 90 min lift/cardio sessions! you hit it on the head at the end of your post Ardent, nothing like a good ole quick thrash session for your body to feel the burn! Also, I didn't use a kettlebell for this routine either, I used a dumbell. and it worked quite well, obviously some of the ballistic aspect of the workout is lost as you don't have a kettlebell rotating in your hand on some of the moves but overall it gets the job done just fine. The reson i didn't use a kettlebell is I'm overseas on a military base and they don't have kettlebells at the gyms here. the reason I say this is I'm sure there are people out there like me that either don't have access to kettlebells or maybe just have some dumbells lying around at home but still want to reap the benfits that come from a kettlebell routine. You can still perform an effective kettlebell workout with a dumbell, so get out there and try it!

[ems]

I love kb's have had my set for nearly 2 years. I have a couple of brilliant workout dvd's, the longest workout is 8 mins. They randomly shuffle the exercises each time you play so it never gets predictable or boring.

[davidansley]

I love kb's have had my set for nearly 2 years. I have a couple of brilliant workout dvd's, the longest workout is 8 mins. They randomly shuffle the exercises each time you play so it never gets predictable or boring.

What is this DVD called, where did you get it, and how much?? That sounds pretty awesome always doing a different routine to keep it fun! And how does that work exactly? The shuffling of the exercises that is, being that a dvd is just a prerecorded event and it only plays what you select?

[ems]

Hi there, here's a link. http://www.tacticalathlete.com/store.php?view_product=15

The company is called tactical athlete. My dvd's are 'for women' but I can't see why  they wouldn't be just as appropriate for me, perhaps it's a marketing thing. Anyone could get huge benefits from it, using bells of an appropriate weight. I don't know how the random shuffling works but it does and there are many levels an options to select from as well as the shuffling. The workout possibilities are pretty much endless. You would ever get bored. I also have the 6 minute routine from the same people and it's brilliant. I haven't checked out the stuff for men though!
Hope that helps

[ems]

sorry, meant just as appropriate for men not me!

[davidansley]

Hi there, here's a link. http://www.tacticalathlete.com/store.php?view_product=15

The company is called tactical athlete. My dvd's are 'for women' but I can't see why  they wouldn't be just as appropriate for me, perhaps it's a marketing thing. Anyone could get huge benefits from it, using bells of an appropriate weight. I don't know how the random shuffling works but it does and there are many levels an options to select from as well as the shuffling. The workout possibilities are pretty much endless. You would ever get bored. I also have the 6 minute routine from the same people and it's brilliant. I haven't checked out the stuff for men though!
Hope that helps

I think they market it for women because, as a general rule, women are usually the gender that's more concerned with fat loss. Not to say that men aren't concerned with it. But it's far more common for women to be seen running endlessly on a treadmill, and far more likely to see a guy pumpin out the heavy weight reps than vice versa. So by saying it's for women they automatically cater to the gender that would be most interested in fat loss.

[ems]

That would make sense. Still I don't need to burn fat. I use it to tone and keep fit. The fact that it's shuffled makes the difference between keeping at it and getting bored. Don't let the woman thing put you off!

[davidansley]

I dunno if I'm the best person to be giving advice because I just honestly go straight for the quality. If I can't afford the best of something, I wait until I can. I did a lot of research before I bought my 16 kg DD so I saw a lot of brands, and without going with a completely unknown name, you're going to be paying about the same price. Ader is commonly considered the number 2 and their price for a set is actually higher than DD.

The kettlebells you linked to *look* fine, but I really can't say anything about them, and from the looks of it, nobody else can either. I have a little 15 lb GoFit bell, but I use it exclusively for practicing moves. They're okay quality, but their prices are pretty comparable to everyone else. A 10 and a 15 is $80 (it all levels out once you consider that you only get the two small bells).

So yeah, you'll probably disagree, but I still think the DragonDoor bundle is a pretty square deal. Three of the best kettlebells available for $150 and they will last you forever and ever. That, and my personal kettlebell hero, David Whitley, refuses to use anything else.

http://irontamerblog.blogspot.com/2009/04/why-do-i-reccomend-dragon-door.html

So I watched this video,and I'm a little perplexed to be honest. David Whitley is showing off some of his kettlebells and comparing how his dragon door bell is in perfect working condition for being 6 years old and how his non dragon door bell has a crack at the base of the handle where it meets the bell. All he says about the cracked handled bell is that it isn't a single cast bell, the handle was welded to the bell, a cheap technique for making a kettlebell that we all know creates an inferior product. he doesn't however say what brand it was, which leads me to believe it was a cheap gofit brand or some similer welded model. My point in this post is not to try and diminish the quality of dragon door bells as they wouldn't be able to sel lthem for so much if they weren't good quality. but when you compare them with other single cast kettlebell options like muscle drivers or cap brand bells, both of which can be had for about 45-50 bucks for a 16kg(35 lb) bell, I have a hard time wrapping my head around the concept that dragon doors are twice the price better quality. Which if you go to dragon door's site here, http://www.dragondoor.com/shop-by-department/kettlebells/, a 16kg bell is indeed twice the price. Quite a bit more than the "6 dollars more or whatever" that David Whitley claims in the video. Now again, I am not knocking dragon door bells, I'm sure they are great quality. But when comparing them to other single cast bells, not welded bells, are they really 50 dollars better?

On a side of note to satisfy my curiousity...Zeitheld, where did you go that was charging 80 bucks for a 10 and 15 lb gofit bell set??? That seems very very steep considering that you can get a 10,15,and a 20 lb single cast bell set from walmart.com for 50 bucks. http://www.walmart.com/ip/3-Piece-Cast-Iron-Kettlebell-Set-Value-Bundle/15711147

[davidansley]

That would make sense. Still I don't need to burn fat. I use it to tone and keep fit. The fact that it's shuffled makes the difference between keeping at it and getting bored. Don't let the woman thing put you off!

I won't especially since I'm one of those guys that needs to burn off the extra fat! lol