Stoked with KB's

[poida]

I have had my 16kg for just over 10 days and I have been really impressed after a long break from any lifting/resistance type excercise. I am a distance swimmer (open water) in summertime so this is a stark contrast to what I am used to.

I can do multiple sets of all the routines on the introductory pavel DVD - but struggle with the side presses as my hamstrings are demented and seem to be 3 inches shorter than everyone elses (it is heredetary). I plan to rectify that over time...

The 16kg is a good starting point, but I feel like I should be more focussed on strength. That is my primary goal, not bulk. Even after such a short time, I am finding myself doing more sets/reps to 'feel' like I am working as hard as the first few days - and it turns into a cardio workout. Again, not what I want.

So the decision I am faced with is, do I either go for the next 'pood' (i.e. 2 pood's) or do I go for something in between.

I weigh 97kg (not fat), and have a bias toward upper body strength, so I am thinking the 32 is the logical choice. I would be really pissed at myself if I spend a couple of green queens on something that I might progress past fairly quickly, as I feel like I am with the 16.

Otherwise...everything you guys say about it being fun, delivering fast measurable gains, and being unique are all true.

Today I took the boss down the street in the work ute to pick up some lunch, and I couldn't stop myself from laughing after I nearly ripped the car door off when I inadvertently slammed it as we got back in. No kidding - and the boss gave me a very strange look.

Oh yeah...your online store & delivery service is second to none. You turned my order around in 2 days and that is impressive between Melbourne & Albury.


Poida

[myles kenihan]

Hi poida,

Moving from a 16 to a 32 is a big, big jump. Some guys will be able to use the 32 immediately - one friend of mine could, but he already had a substantial strength base from the olympic/powerlifting biased training he'd been doing over five years or so.

Even for someone in the 90+ size category, the 24 would be the wisest investment at your current stage. I mentioned in an earlier post that it's the workhorse kettlebell. What I mean by this is that you'll be using it, in at least some drills, for years.

Having said that, I believe that guys who have pure strength as a goal through kettlebell training must eventually work with the 32 - the exercises that each individual is capable of with the 2 pood will, of course, vary.

In the meantime, the key to your side press is lots of good mornings and lots of swings - this will develop the flexibility and core strength that you need to do this lift well.

Myles

[Cameron]

Having just made the jump from the 16 to the 24 myself, I have got to say I was blown away by how much heavier the 24 is. Obviously I expected it to be harder, but not this hard!

With the 16 I was doing 5 x 5 with the grinds movements without too much trouble - with the 24 I'm having trouble doing singles!

I will admit to not being the strongest guy in the world (6'3, 80 kgs and pretty lean, but I'll get there dammit!), but still I was amazed at how much harder the move was. Still, gives me something to work for!

Anyway, I think you might be surprised at how much heavier the 24 is, and speaking for myself, there is no way I could have gone from the 16 to the 32.

Hope this helps

[imported_Rick]

Poida
As the boys have eluded to, a 16kg jump to a 32 would be quite significant. I'm sure down the track you'll be able to handle a 32 with ease for various strength moves, however you need to prepare your body for these high forces especially in the ballistic moves like the snatch.

You will not make progress in your training by working on the nerve all the time. The majority of your training for strength should be around 60-70% of your max which is why the 24kg is the staple weight in most peoples arsenal- and why Russian armies predominantly used this weight.
R

[Comrade Azza]

You'll be pissed off that you didn't get a 24....

Twenty four kilograms doesn't seem that much. But you snatch it for 15reps an arm you will be glad that you had the sense to wait..and get a 32 later.

[poida]

Thanks for the advice guys. I went for the 24kg bell. I expect delivery on Monday or Tuesday...I can't wait.

I think I was getting a bit ahead of myself!

[myles kenihan]

Poida - good move.

Rick - your point about 1.5 pood being the standard weight for the Russian Military is an interesting one. Do you have access to texts, military or otherwise, Russian or otherwise, that reveal anything about the kettlebell system of progression?

If you remember, we dicussed the history of the kettlebell a couple of years ago, when I was on one of my visits to Melbourne, and my theory, then, was that the Russians simply adopted the age-old system they used for measuring amounts of grain for what would eventually become the three weight differentials for the official competition.

This really is the subject for a different post, I know, but I'm just curious as to whether the system has a bit more of a scientific basis. There is no comprehensive history of kettlebells on the web - beyond what has already been covered by Pavel - and I think there should be.

Although I'm still pretty sure the kettlebell probably evolved from peasants scavenging fields for spent iron cannon shot after one Napoleonic slaughterfest or another and then flogging them off to the local blacksmith, I recently encountered a pair of handweights I'd never seen before. They were referred to by their owner as "block weights."

These, while superficially resembling kettlebells, are shaped like traditional chinese padlocks. I then learned after a web search that stone padlocks of their design were used rather like kettlebells by the shaolin monks and were adopted by okinawan karate masters. We thus have a possible alternative ancestry - the iron padlock!

Oh and for people who still subscribe to the bullshit notion that martial arts and weight training doesn't go together - well the lock weight and by evolution the kettlebell proves your ignorance once and for all.

The Okinawan masters even had a name for this training: "Hojo Undo." It means "supplimentary training." It included the use of a number of different strength training tools, other than the lock weight. Aparently this strength training was crucial to the effective practice of karate - I no longer train in martial arts, but it makes sense, it makes a lot of sense - and some people attribute an alleged decline in the true effectiveness of this, and other striking arts, to the increased sport focus of these traditional disciplines.

Anyway, rant over. Do you have any more info?

[poida]

Unpacked the 24 today...and all of your advice was spot on.

I got through:

100 x 2arm swings with the 16kg
40 x 2arm swings - 24kg
20 x 1arm swings (sets of 5) - 24kg
4sets x 5 snatches - each arm - 24kg
2sets x 5 clean & jerk - each arm - 24kg
2sets x 5 cleans - each arm from hang - 24kg
4sets x 5 military press - each arm - 24kg

It was tough, but managable - my 3rd week ever on kettlebells.

Then I went on a 1hour mountain bike ride in the local hills - and took my jack russell for a run. Id love to know how many steps he would take on a ride like that. He is a freak tho - keeps up amazingly well on the downhills. That is until he spots something living in the bush, when he usually transforms into a flying meat dart with teeth.

Not a bad day in the sun up here in Albury.

I reckon these would be the only 2 KB's for friggin miles up here.

Poida

[Cameron]

Dammit Poida, you just about broke my heart with those numbers!

Damn you :)

[imported_Rick]

Rick - your point about 1.5 pood being the standard weight for the Russian Military is an interesting one. Do you have access to texts, military or otherwise, Russian or otherwise, that reveal anything about the kettlebell system of progression?

I don't have any official work, however Phil (my trainnig buddy and partner for the workshops) spent time in the army and will tell you first hand what went on. He has actually just written an article which will feature in Pavel's next newsletter, all about his experience in the army.
R