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 meams
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 The Kettlebell Thread
#9736037 - 02/04/09 05:13 PM (3 years, 3 months ago) |
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1/24/11 Edit
I edited this opening post back in November of 2009 because the original post of "i'm going to get in shape, here's where i'll track my progress" had turned into this megathread of a conglomeration of things. Now-a-days its more of a thread designed so the few individualls on these boards who are/have incorporated KBs into their workout can state their daily progress and give each other motivation & support.
While I have not actually counted, this thread alone has turned MANY shroomerites onto the KB.
Give it a try, every one of them will attest to it.
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This thread has morphed over time. It was initially a workout log, then also became a Q&A thread, then a Kettlebell support group, and now it's a healthy mixture containing all elements. I edited this original post to contain some introductory information regarding Kettlebells.
In my opinion, the Kettlebell reigns supreme. It is the most efficient means of delivering an extremely rigorous workout that gives you both strength training and cardiovascular fitness. Simply put, Kettlebells make you a beast.
If you are interested in training with this tool, it is highly recommended that you do it right. An extremely useful book called "Enter the Kettlebell" by Pavel will explain everything you need to know about getting started. The book can be found here, compliments to Hue:
http://www.shroomery.org/forums/showflat.php/Number/8235141#8235141
Give it a read. It's corny in some parts, and humorous in others, but it contains a great deal of information and it lays out a step-by-step guide to becoming a true workhorse. Try and It is highly recommended that you stick to the layout it provides, skipping steps will usually lead you to you going back and doing them later -- wasting time.
I'm going to devote a quick sentence to the Kettlebell's one "green thumb" of a downside. It's initial cost. Essentially this is a shaped hunk of metal, and the one you will likely start on (16kg) is ~$70. But that is the cheapest full-body workout equipment you'll ever purchase, and it'll give you a workout like you couldn't imagine. So yeah, don't go to the bar 2 times next week and you'll have paid for it.
Interested? Great! Give it a try. Got a question? Post it on the last page, I'm in here nearly every day puttin' up my workout.
I can not stress enough how much you will not regret trying 'em 
Kettlebell Abbreviatoins:
KB- Kettlebell
ETK- Enter the Kettlebell: Book for beginning KBers, lays out programs to follow TO A T.
PM- Program Minimum: Beginning program from ETK
ROP- Rite of Passage: Intermediate program from ETK
VO2max- An advanced snatch-only workout protocol for advanced KBers.
I can't think of any more definitions/abbreviations, but feel free to post up/ask if you find any you're confused with
Edited by meams (01/23/11 09:14 PM)
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Huehuecoyotl
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Re: Kettlebell - my progress thread [Re: meams]
#9736135 - 02/04/09 05:31 PM (3 years, 3 months ago) |
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Good deal. If you want to be super fit continue down that path. I have been doing kettlebell workouts for a about a year. I workout with a 32kg bell when I do Rite of Passage (after program minimum), and today for my cardio I did 497 24kg kettlebell snatches in 35 minutes according to the VO2Max protocol. I feel that I do not EVER get out of breath and I am way stronger than most men 20 years younger than me. It would be a good thing to explore a good joint mobility program to augment your KB training.
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Maybe there is no Heaven. Maybe this is all pure gibberish — a product of the demented imagination of a lazy drunken hillbilly with a heart full of hate who has found a way to live out where the real winds blow — to sleep late, have fun, get wild, drink whiskey, and drive fast on empty streets with nothing in mind except falling in love and not getting arrested...
--HST
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 sunflower
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Re: Kettlebell - my progress thread [Re: meams]
#9736142 - 02/04/09 05:33 PM (3 years, 3 months ago) |
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AWESOME!! Doesn't it feel wonderful??? How are you doing on your get ups?
I work with a 16kg at the moment, it has taken me since last March to work up that weight. I do right of passage and then on my variety days I do one day of VO2Max and then two days of body weight exercises. Everyday I do joint mobility. I love this stuff and am totally addicted!
Congrats to you again!! Have you seen the Dragondoor forum? If not there is so much great information, you need to look.
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meams
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Re: Kettlebell - my progress thread [Re: sunflower]
#9736179 - 02/04/09 05:39 PM (3 years, 3 months ago) |
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Yep, whiskey told me about the dragondoor forum. Also, anybody care to throw up a link or a book title for a nice joint mobility routine?
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sunflower
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Re: Kettlebell - my progress thread [Re: meams]
#9736220 - 02/04/09 05:43 PM (3 years, 3 months ago) |
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This is what Hue and I use. The first two levels are free and you will not need the third level for several months. Search for Intuflow on youtube and you will find the other parts.
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Edited by sunflower (02/04/09 05:53 PM)
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Cannashroom
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Re: Kettlebell - my progress thread [Re: sunflower]
#9736484 - 02/04/09 06:27 PM (3 years, 3 months ago) |
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I am interested in using kettle bells with all this talk here. I only really started getting serious about exercising last year and just do basic weight training, different cardio and some yoga, but I want to diversify into more exercises and training programs, kettle bells just seem like a great thing to use. Do you guys know of some good online resources on the topic or just some tips?
I really like the name of that book, enter the kettle bell.
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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.
This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.
Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.
Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."
Albert Einstein
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Huehuecoyotl
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Re: Kettlebell - my progress thread [Re: Cannashroom]
#9736515 - 02/04/09 06:32 PM (3 years, 3 months ago) |
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Maybe there is no Heaven. Maybe this is all pure gibberish — a product of the demented imagination of a lazy drunken hillbilly with a heart full of hate who has found a way to live out where the real winds blow — to sleep late, have fun, get wild, drink whiskey, and drive fast on empty streets with nothing in mind except falling in love and not getting arrested...
--HST
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ChiefGreenLeaf
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Re: Kettlebell - my progress thread [Re: meams]
#9736910 - 02/04/09 07:32 PM (3 years, 3 months ago) |
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Quote:
meams said:
Yep, whiskey told me about the dragondoor forum. Also, anybody care to throw up a link or a book title for a nice joint mobility routine?
Yoga is very good for your joints. So is chi kung. Anything that relaxes the muscles will allow for greater range of motion.
I think I got two of Pavel's books on here from whiskey(thanks. It got me thinking about incorporating kettle bells. I figure I'll wait until I max out at yoga and bodyweight exercises.
I'm guessing the kettle bells really add that raw power feeling to the workouts. It gives you all the hormonal and anabolic benefits of say, dead lifts.
To the OP:
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ABSENCE OF EVIDNCE IS NOT EVIDENCE OF ABSENCE
A man said to the universe:
"Sir, I exist!"
"However," replied the universe,
"the fact has not created in me
a sense of obligation."
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Huehuecoyotl
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Joint mobility addresses the lubrication of joints ...not flexibility. This can help with yoga, but yoga is not proper joint mobility. The only way the joints receive nutrition and lubrication is through the synovial fluid created when the joints rotate. It's effect is entirely different from the aim of yoga. A good joint mobility program should be standard with all athletes...even bodybuilders and yoga practitioners.
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Maybe there is no Heaven. Maybe this is all pure gibberish — a product of the demented imagination of a lazy drunken hillbilly with a heart full of hate who has found a way to live out where the real winds blow — to sleep late, have fun, get wild, drink whiskey, and drive fast on empty streets with nothing in mind except falling in love and not getting arrested...
--HST
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Cannashroom
Smoke two Joints
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Posts: 1,759
Loc: Everywhere
Last seen: 2 hours, 43 minutes
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Re: Kettlebell - my progress thread [Re: Huehuecoyotl]
#9737514 - 02/04/09 08:51 PM (3 years, 3 months ago) |
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Thanks for the resources! and I will check out joint mobility as well seems like something that will help lots when doing serious exercise and Yoga.
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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.
This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.
Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.
Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."
Albert Einstein
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MrBump
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Re: Kettlebell - my progress thread [Re: meams]
#9737592 - 02/04/09 09:01 PM (3 years, 3 months ago) |
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Congrats! I have been doing kettlebells for a few years now. It's not my primary mode of exercise but I love picking my 16kg bell up a few times a week for snatches, pass thru lunges, and of course the Turkish get up.
I do use the kbell for presses and Larry Birds nearly every day.
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If it weren't for the bloody corpses, I wouldn't have any corpses at all.
There are two ways to get to the top of an oak tree: start climbing or sit on an acorn.
Are you a carrot, an egg, or a coffee bean?
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meams
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Re: Kettlebell - my progress thread [Re: MrBump]
#9739565 - 02/05/09 07:24 AM (3 years, 3 months ago) |
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Nice. Mr.bump - that kid in your signature is hilarious. He's like a 45 year old irish mob boss inside a 6-year-old's body... haha!
I'm about to start my workout of the day: It's get-up time!
edit:
Just finished my workout. I'm able to do face-the-wall squats with my toes touching the base board now (yay!). The 5minutes of get-ups was easier than anticipated, although about halfway through I had to use my free arm to help press the kettlebell to full extension.
Also, I feel like while I'm holding it overhead throughout the motion, it's just PRESSED HARD up against my arm (I have my wrist goosnecked as instructed) - and it's a little sore afterwards. I'm assuming this'll go away once my body is more accustomed to these workouts, but it's an inconvenience for the time-being.
MMMMMMM it feels good (my shoulders feel GREAT right now). I just ate a fuckload of chicken & veggies (my everyday post-workout meal) and i can feel my body digesting & rebuilding my wrecked shoulders.
Edited by meams (02/05/09 09:44 AM)
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sunflower
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Re: Kettlebell - my progress thread [Re: meams]
#9740134 - 02/05/09 10:03 AM (3 years, 3 months ago) |
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My forearms always hurt when I first started. I would be bruised and banged up. I cut the "sleeves" off a pair of athletic socks and wear them on my wrists to pad them, it helps a lot. Of course, if you have sweat bands they would work too. 
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meams
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Re: Kettlebell - my progress thread [Re: sunflower]
#9741936 - 02/05/09 03:32 PM (3 years, 3 months ago) |
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Nice suggestion sunflower - thanks for the tip.
Also, the RKC minimum says twice a week for both the swing day & the get-up day. Is it bad/counterproductive for me to do these days back-to-back continually? Taking an off-day is what KILLS my routines, and they've been the reason i've stopped just about every workout routine i've ever gotten into - I just have trouble getting back into the routine after doing n othing the day before.
Perhaps I should throw in an off-day with some abdominal work or something? I have a great core workout I used to do that would be perfect (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486)
SO my week would go:
Mon: Swings
Tues: Get-ups
wed: Abs
Thurs: swings
Fri: get-ups
Sat: abs
ad nauseum.
I'd really prefer to skip the abs day alltogether and just stick to the RKC minimum back-to-back... but if that's too much for my body I understand the need for recooperation.
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Huehuecoyotl
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Re: Kettlebell - my progress thread [Re: meams]
#9741962 - 02/05/09 03:36 PM (3 years, 3 months ago) |
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If you don't have an off day then no growth can happen. Rest is important.
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Maybe there is no Heaven. Maybe this is all pure gibberish — a product of the demented imagination of a lazy drunken hillbilly with a heart full of hate who has found a way to live out where the real winds blow — to sleep late, have fun, get wild, drink whiskey, and drive fast on empty streets with nothing in mind except falling in love and not getting arrested...
--HST
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sunflower
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Re: Kettlebell - my progress thread [Re: Huehuecoyotl]
#9741980 - 02/05/09 03:39 PM (3 years, 3 months ago) |
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On your rest day go for a long walk, or bike ride. Something refreshing not stressful
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meams
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Re: Kettlebell - my progress thread [Re: sunflower]
#9742049 - 02/05/09 03:51 PM (3 years, 3 months ago) |
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Allrighttttt, you convinced me. I'll take a rest day.
What the hell am I going to do tomorrow morning between 10 and 10:45? heh. Perhaps I'll play some billiards (too cold to walk or bike, i'm a pussy when it comes to temp)
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sunflower
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Re: Kettlebell - my progress thread [Re: meams]
#9742157 - 02/05/09 04:10 PM (3 years, 3 months ago) |
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Try the beginner level of Intuflow. It will take you about 30 minutes the first time.
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meams
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Re: Kettlebell - my progress thread [Re: sunflower]
#9742200 - 02/05/09 04:18 PM (3 years, 3 months ago) |
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nice. good recommendation! much more productive than billiards 
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sunflower
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Re: Kettlebell - my progress thread [Re: meams]
#9753650 - 02/07/09 05:21 AM (3 years, 3 months ago) |
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Did you try the joint mobility? How are the kettle bell workouts going?
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