First Impressions

[Matt Jones]

Hi Guys,

Just tore open the boxes on a pair of 20's the other night. I just had a play rather than do any set workout. Tell me seriously, who can contain their enthusiasm enough to follow a disciplined plan on the first day they start with a new toy (I followed this same idea for a few weeks when I first started with my Clubbells and the experimental approach worked well then too).

Anyhow, did some...
1 arm snatches
double kb cleans
1 arm bottom ups (cleans and presses for a few reps each side)
some single and double swings

Everything felt really good so finished off with the double militry press for 10x5 V1 (v1 is my shorthand for the rest breaks). The 10x5 felt pretty easy so I'll start compressing the rest breaks or mess around with some Sots presses.

I really wanted to try some front squats but I popped my knee a few weeks ago while grappling so I'll probably have to wait a few more weeks before I can do much in the way of squats and double swings between the legs (the narrow stance stuff is okay but the wide stance stuff is still a problem).

I had a theory prior to trying the kb's that over head pressing would actually be easier for me with the kb's than with db's or barbells. I know this may be quite contrary to the norm but I'll save that theory for another day.

Well, just thought I'd give a bit of a run down of my first impressions of kb's which turned out to be a very good one.

Thanks for reading and have a great day,
Matt :D

[Matt Jones]

Played around with the Sots press today, they felt great to do but I could tell afterwards that they don't seem to suit my shoulders too well (bit of pain of the bad kind as opposed to the good kind :( ). Oh well, looks like I'll just have to leave the Sots for now and work on compressing my rest times or even upping my reps above 5 ( :shock: , I hope Pavel doesn't hear that :lol: ).

Cheers guys,
Matt

[Comrade Azza]

Congrats on your purchase as Pavel would say you'll become a better man.
The random approach works well with the bells but take my advice if your not going to follow a program and have play around go for it just pick a couple of exercises to get good at or that you will practice all the time and mix up the exercises around these two. That way you now you are improving on your 'pet' exercises getting a good workout and having lots of variety.
My favourite 'pet' exercise are: The kettlebell bent press, cleans and pistols.
keep your workouts same but different(change sets/rep/rest/)

Keep us informed of your progress.
Azza

[imported_Rick]

Matt
Glad you llike them.
You may want to work with some overhead squats before you get into the sots presss- if your knee can handle it.
Those heavier bells are imminent.
R

[Matt Jones]

Thanks heaps (I know that is a very "Adelaide" thing to say, "heaps") for the tips guys. I'll defintately be having fun with these things.

Cheers,
Matt :D

[myles kenihan]

Your theory is probably correct. When you start pressing heavy kbs overhead, you'll find that your control of the weight is much stronger than with a dumbell. Ditto for cleans.

[Matt Jones]

I definately agree with you, I feel this is because with a kb it is very clear that the direction you are being pulled in is posteriorly, as such it's very clear cut that you need to brace against external rotation at the shoulder and hyperextension at the spine. Lengthen the spine, brace the glutes and abs and press away, it's a very comfortable press indeed.

Cheers Myles,
Matt :D

[Comrade Azza]

I have finally cleaned out my garage and found a nice wall to practice handstand push-ups. I can push out 4 reps on besa blocks(you know those big cement bricks) head to the floor. In one of Pavels blogs he mentions holding kbs overhead and holding the top of a pushup position. So for a couple of workouts last week i practiced 1 min handstand pushup holds i didn't make a min about 30-40secs.
In total over the week from two workouts i totalled 3-4mins in th HSPU pos. To cut a long story short my clean n jerk workouts this week were quite easy and had no shaking in the shouders in the last sets.
The 'what the! effect?'

[Matt Jones]

Hi Azza,

You gotta love it when stuff when like that happens. Yeah I like HSPU but I'm not a fan of how my head feels when I stay up that way for a long time. I started doing 1 Arm HSPU static holds for a while and found they feel great on the body but still not so flash for my head (even with well regulated breathing etc). It's a pitty because there is definately some great strength gains to be made with that sort of exercise. I always have to err on the side of caution in regards to intracerebral pressure as my family has a pretty horrible history of stroke, CV disease, even the good old brain hemorrhage. I've been advised that there is apparently some congenital weakness in the blood vessels of the brain, hence no more HSPU's for me (oh cry me a river :lol: , no big deal just means I avoid certain heavy lifts). This is actually one of the big reasons why I was drawn to CST, Clubbells and now kettlebells too.

I hope your training keeps going well mate. I've heard some good feedback about your teaching from a client of mine who just ordered some Clubbells yesterday. He said he did a kettlebell workshop with you and was very pleased with your teaching and attitude, great job mate. Man the world is a small place, especially Australia and especially in Aussie S&C/fitness circles.

Have a great day mate,
Matt :D

[Comrade Azza]

Yes head popping pressure does happen to me too...
Maybe we just stick to overhead kbell walks for time?

Thank you for your kind words. If you are ever in Brissy or Qld give me call I'd love to share my training with you.. :)
0414 770062
Azza

[Matt Jones]

Thanks for the invite Azza,

Likewise if you're in Adelaide, all my contact details are on my site.

Cheers,
Matt :D

[Matt Jones]

I walking past the kb's today after having seen a client off, I couldn't help but pick them up and try another Sots press. Did a double Sots Press with the pair of 20's, still felt like a move that simply "ain't my thing". Much prefer the double military press. Sots Presses just ain't for me. Anyone else find this (and I mean that they don't feel good even with perfect form, I'm not talking about people who can't yet get the right position in the bottom or those sorts of things)?

Matt :D

[Comrade Azza]

I believe the sots press to be for the strong and most importantly those with flexible shoulders.

The sots press is not my fav exercise but in feels better than it used too.
I had very tight shoulders when i first started with time and stretching i have increased my range of motion significately.

[myles kenihan]

Matt,

I've never yet attempted a sotts, so I'm less qualified than most to comment, but, have you tried a one arm or alternate sots press?

The reason I mention it is because one of the problems I have with barbell snatch is fixing the bar in the advantageous behind the neck position - which doesn't seem to be a problem with a one arm kettlebell snatch.

Perhaps you should start with one, move to an alternating movement and then attempt doubles once your shoulders are more accustomed.

Myles

[Comrade Azza]

Do you guys read Pavels Blogs. If not go read.
Talking about the sotts press I remembered a blog by Pavel about overhead squats a step involved is the SP.
Have a read.

March 14, 2005
How to work up to the double kettlebell overhead squat
The overhead squat with two kettlebells is a great advanced exercise for full body strength and active flexibility. The only problem with it - it is almost impossible to build up to. Not any more.

Step #1 -Practice overhead squats with one kettlebell. The offset center of gravity of the kettlebell will help develop your shoulder and upper back flexibility. And because you are using only one kettlebell you can

[Matt Jones]

Thanks for all the helpful hints here guys, I am at work at the moment but I'll certainly jump on again to reply to your helpful posts.

Thanks again,
Matt :D

[Comrade Azza]

Thanks for all the helpful hints here guys, I am at work at the moment but I'll certainly jump on again to reply to your helpful posts.

Thanks again,
Matt :D

No Worries Mate. I'm just fortunate to have internet at work and home.

[myles kenihan]

Good data retrieval Az. I might just try some sotts myself (",)

[Matt Jones]

Hi Fellas,

I've mucked around a little more with the Sots. I still find that they aren't a move that feels good for me, this is funny as i can overhead squat with a barbell with no shoulder discomfort and shoulder ROM has never been a hassle for me. I have however had a plethora of shoulder injuries over the years (just left over stuff from when I broke my neck) so it's no surprise that there are a few moves that just don't seem to "feel right".

I've decided to discard the Sots for now and just work on making my double mil presses a little harder till I can get some heavier bells. The mil presses feel awesome with the kbs and it's honestly the first time in about 7-8 years that I've actually been able to press comfortably.

It's quite amusing how some people think that things like kb's and clubbells are high risk injury makers, I'm finding that they feel better for my battered body than anything else. I really can't see myself touching a barbell or dumbbell again. I still do the odd set of dips and bench pulls but they're the only things I do outside of kb's and clubbells. Ahhhh, what a great time to be into strength training.

Always great to chat with you fellas, have a great day guys,
Matt :D