Kettlebells
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Lauren Brooks is an RKC who has put out books and DVDs. Great instructor, will teach you proper form. Sarah Lurie (I think I spelled it right) is another one-I bought some DVDs of hers for very cheap on Amazon, two are instructional and two are workouts. She wrote a book called "Kettlebells for Dummies" that reads really well.
I'd be careful on youtube or pinterest. As noted above, anyone can put out a video with bad form. I love fitness blender, but not for their kettlebell workouts. That chick from Biggest loser is a perfect example of why not everyone should put out a kettlebell video-she'll get you injured. And pinterest workouts have a tendency to just throw exercises on a meme with no rhyme or reason as to why you're doing it.0 -
I currently do these ladders:
2 goblet squats then 10 swings
3 goblet squats then 15 swings
4 goblet squats then 20 swings
start over at 2 + 10 and repeat the ladder.
I end it in 10 minutes. If you did them on the minute in 30 minutes you'd do 90 goblet squats and 450 swings. That's a lot of calories burned. I'm too old for that ;0)
The Simple and Sinister mentioned above is 10 min of 10 swings on the minute and 10 Turkish get-up in 10 minutes. 20 minutes total. + some Goblet squats and halos for your warm up.
Is that what your kettlebel workouts look like?
Actually S&S is 10x10 one handed swings in under 5 minutes with a 24kg bell for women, and 5 turkish get-ups (one on each side=1 get up) with a 16kg bell. So it's actually quite the butt kicker trying to reach those times!
Good points on the swing forms...I spent HOURS watching videos and recording myself to make sure I didn't jack my back up when I started, and I once saw Jillian Michael's "swings" and my back hurt for her.0 -
My bad, it's been a few months since I was doing S&S (swings on the half min). I'm doing the SFG course program now which is very pressing oriented (trying to improve my pressing). At my age the simple goal for women isn't easy. ;0)
I found the Strong First kettlebell user class to be worthwhile and enjoyable. In addition to it's cost I had a long drive and two nights in a hotel (I decided to not drive through the night going home) so it wasn't cheap for me but I have no regrets. It was worth it to get the instruction and corrections from people who know what they are doing.0 -
My bad, it's been a few months since I was doing S&S (swings on the half min). I'm doing the SFG course program now which is very pressing oriented (trying to improve my pressing). At my age the simple goal for women isn't easy. ;0)
I found the Strong First kettlebell user class to be worthwhile and enjoyable. In addition to it's cost I had a long drive and two nights in a hotel (I decided to not drive through the night going home) so it wasn't cheap for me but I have no regrets. It was worth it to get the instruction and corrections from people who know what they are doing.
I am thinking of doing that in the future! My goal right now is to complete the Simple goal, then I am thinking i will hit Rite of Passage from Enter the Kettlebell. There's a kettlebell focused gym a few towns over from me, so I think I will start with setting up a few sessions there to make sure I have the form down for snatches and clean and press. But if I get through both I want to try a Strongfirst class as a reward!1 -
Just for grins I just did some math and using the formula based upon weight and distance traveled 100 24KG (53LB) kettlebell swings is 60 kcal. With the S&S protocol mentioned above that should be a 5 min effort. 20 calories/min seems overly optimistic based upon a weight lifting calculation.
Doing calorie burn based upon heart rate is problematic for kettlebells since they are a form of interval/HIT training. I did a bunch of modeling comparing average heart rate (total time (work + rest)) vs. peak heart rate for actual exercise not counting rests and found that for interval training the actual calorie burn needs to be scaled down 50% +/- 20% making it very inexact but once again pointing to the idea of 20 calories/min as overly optimistic
The bottom line is that if you are tracking calorie burn to eat them back you should be considerably more conservative in your estimation. Disappointing since a "good" kettlebell workout is clearly more work than a steady state treadmill or elliptical workout. The silver lining is that you are doing much more for your body than simply burning calories with kettlebells (getting stronger and burning fat).
The bottom line is that a model of a thing is not the thing and calories burned with exercise is modeling. An inexact model al that.0 -
I've started with a ten and 15 - now using 25- 36lbs....tech_kitten wrote: »I am interested in kettlebells but they're so heavy. Do they make smaller ones, like 3 or 5 lbs. My arm strength is really weak.
You do not use arm strength for kettlebell swings - you use your core. The average female can easily start off with a 15lbs kettlebell and mayby a 10lbs for anything involving arms. You will not build strength in your arms if you keep using 3 and 5 lbs.....0 -
I am just starting, and purchased a 10 and 15 lb weight to start. If I like it, I am going to invest in these:
http://adjustablekettlebellreviews.com/best-adjustable-kettlebell-overall/
or something similar.
@dlm7507 Thanks for the link to that instructional video.0 -
Just for grins I just did some math and using the formula based upon weight and distance traveled 100 24KG (53LB) kettlebell swings is 60 kcal. With the S&S protocol mentioned above that should be a 5 min effort. 20 calories/min seems overly optimistic based upon a weight lifting calculation.
Doing calorie burn based upon heart rate is problematic for kettlebells since they are a form of interval/HIT training. I did a bunch of modeling comparing average heart rate (total time (work + rest)) vs. peak heart rate for actual exercise not counting rests and found that for interval training the actual calorie burn needs to be scaled down 50% +/- 20% making it very inexact but once again pointing to the idea of 20 calories/min as overly optimistic
The bottom line is that if you are tracking calorie burn to eat them back you should be considerably more conservative in your estimation. Disappointing since a "good" kettlebell workout is clearly more work than a steady state treadmill or elliptical workout. The silver lining is that you are doing much more for your body than simply burning calories with kettlebells (getting stronger and burning fat).
The bottom line is that a model of a thing is not the thing and calories burned with exercise is modeling. An inexact model al that.
I agree! I don't even log the kettlebell workouts, because it's really hard to nail down the calorie count. I do think that the improvement in core, hips, and shoulders makes you more efficient in moving in general, which leads to you moving more, which can lead to overall better health, but all that is a chain reaction that isn't terribly quantifiable.0 -
I use anywhere from 5 to 40 lb KB depending on the exercise!0
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questionfear wrote: »
I agree! I don't even log the kettlebell workouts, because it's really hard to nail down the calorie count. I do think that the improvement in core, hips, and shoulders makes you more efficient in moving in general, which leads to you moving more, which can lead to overall better health, but all that is a chain reaction that isn't terribly quantifiable.
I don't log my kettlebell workouts either for the same reason. The only thing I log is my run, because I know roughly how much that burns.
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I started out yesterday with my little 10 lb kettle bell, doing goblet squats, kettle bell swings, and figure 8. Going to add some other basic moves today. I feel great today, a little sore in the keister but no back pain, so I'm going back for more.
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I hope to start using kettlebell next month, I have a few cd's and also found some stuff on youtube.
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Nevertheless, I'm going to stick with the 10 pound for the first 3 or 4 workouts. I want to make sure to nail the form before upping the weight.0
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My first kettlebell workout (30 min) I was not sore at all the next day but my weight did not seem heavy enough so I returned my kettlebell for a heavier one. Did a 30 min workout the next day with my heavier weight. Did I do something wrong? Is my kettlebell not heavy enough? Is it really true no pain no gain? Or is that a myth haha. Just seems weird a whole new routine did not cause any kind of muscle soreness. Makes me feel like I didn't do anything
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My first kettlebell workout (30 min) I was not sore at all the next day but my weight did not seem heavy enough so I returned my kettlebell for a heavier one. Did a 30 min workout the next day with my heavier weight. Did I do something wrong? Is my kettlebell not heavy enough? Is it really true no pain no gain? Or is that a myth haha. Just seems weird a whole new routine did not cause any kind of muscle soreness. Makes me feel like I didn't do anything
My personal rule of thumb is that if you're sweating instead of merely glistening, you're at the right intensity. If you feel like you can handle more weight, go for it, but the general rule is not to sacrifice form for higher weights - I'm guessing the same is true here.0 -
What movements did you do and what rep range for them?0
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almostanangel21 wrote: »My first kettlebell workout (30 min) I was not sore at all the next day but my weight did not seem heavy enough so I returned my kettlebell for a heavier one. Did a 30 min workout the next day with my heavier weight. Did I do something wrong? Is my kettlebell not heavy enough? Is it really true no pain no gain? Or is that a myth haha. Just seems weird a whole new routine did not cause any kind of muscle soreness. Makes me feel like I didn't do anything
My personal rule of thumb is that if you're sweating instead of merely glistening, you're at the right intensity. If you feel like you can handle more weight, go for it, but the general rule is not to sacrifice form for higher weights - I'm guessing the same is true here.
Oh I was for sure sweating! I think I could use a heavier weight with the arm exercises and swings but keep it lower for certain moves.0 -
@dlm7507 I can't remember all the names because I follow a video some were Russian twists -50. Halos -30 one was where you place the kettlebell on the top of your thigh leg lifted at 90 degrees and lifted you leg up -30 each side. Back scratchers -30 deadlifts, lunges, swings all were 30. Some cardio and push ups added in.0
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You are doing a different kind of program than I'm accustomed to. Looks like it's intended to be cardio if it
s 30 reps in one set. Strength is typically lower reps with heavier weights. Some different exercises too. That doesn't mean bad, it could be exactly what you are looking for. If the program calls for 30 reps then you can only go as heavy as you can accomplish that.
Here is a link to more traditional kettlebell exercises. There are programs in the back of it and you will notice that they are fairly low rep but perhaps high sets. I'm not suggesting that you change what you are doing, but you might want read it.
I've been doing way too much pressing and am wearing out my shoulders so I've decided to do something different starting Monday. I think I'll choose from the book I just put in that link. Thanks for causing me to think of it ;0)1 -
You are doing a different kind of program than I'm accustomed to. Looks like it's intended to be cardio if it
s 30 reps in one set. Strength is typically lower reps with heavier weights. Some different exercises too. That doesn't mean bad, it could be exactly what you are looking for. If the program calls for 30 reps then you can only go as heavy as you can accomplish that.
Here is a link to more traditional kettlebell exercises. There are programs in the back of it and you will notice that they are fairly low rep but perhaps high sets. I'm not suggesting that you change what you are doing, but you might want read it.
I've been doing way too much pressing and am wearing out my shoulders so I've decided to do something different starting Monday. I think I'll choose from the book I just put in that link. Thanks for causing me to think of it ;0)
Thanks! It's always fun to switch things up. Yea it's more a cardio then strength training - which is good for me for now. Wouldn't mind working up to strength training. So do you think a workout described could get someone fit and strong still? I usually mix in some 2 min of jump rope intervals which is awesome cardio but I don't have the right shoes or something it's killing my inner ankles
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Lifting heavy things makes you stronger. I'm not being critical of your protocol and you are paying attention to instruction of good technique taught by qualified instructors. I was just pointing to a wider view of kettelbells since you like them as a fitness tool.
You may have noticed that I point to Dan John quite often. One of his big things is 1. Where are you now? 2. What is your goal? 3. What do you "need" to do to reach your goal. 4. Keep the goal the goal. It's amazing how hard that is for most of us to get right.0 -
I know you weren't being critical! And I appreciate your responses. My goal is to loose 20lbs as of now I am loosing 2 lbs per week. My concern is making sure all of my blood sweat and tears is making it all worth it because it's being done right. Not to make me skinny but strong and fit/ healthy. I have always had a strong build and just trying to work with what I've got and accepting my athletic genes as a bleeding not a curse haha. I don't have time to go to a gym so I think kettlebells is a good alternate?
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I'm clearly a fan of the kettlebell, my picture says so ;0)0
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Meant to say blessing not bleeding.. Haha. Haha yep I can tell0
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You are doing a different kind of program than I'm accustomed to. Looks like it's intended to be cardio if it
s 30 reps in one set. Strength is typically lower reps with heavier weights. Some different exercises too. That doesn't mean bad, it could be exactly what you are looking for. If the program calls for 30 reps then you can only go as heavy as you can accomplish that.
Here is a link to more traditional kettlebell exercises. There are programs in the back of it and you will notice that they are fairly low rep but perhaps high sets. I'm not suggesting that you change what you are doing, but you might want read it.
I've been doing way too much pressing and am wearing out my shoulders so I've decided to do something different starting Monday. I think I'll choose from the book I just put in that link. Thanks for causing me to think of it ;0)
Looked at that link - really a lot of good info, thanks.0 -
+1 for RKC. I was playing with kettlebells on and off for years - only when I read "enter the kettlebell" by Pavel Tsatsouline did I get it. One of his videos is in the thread above and his book can be found in various formats on the net. I upgraded to a 24kg cast iron kettlebell because this is what he says is the standard russian army weight. I do 45min straight on alternate days, 5 minutes of turkish get up to warm up then whatever i feel like but 5 reps per set centered around military press/ladders/swings/windmills and snatches. The first session I thought i was going to die with the new weight - i slept like a log after - but it gets easier every session its true that you make rapid strength improvements with these things. Like Pavel says (take with a pinch of salt) "Melt the fat without the dishonour of aerobics" 1
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bump0
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Look up Dan John's 10,000 kettlebell swing challenge. It'll keep you busy for a month.
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout1
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