T Nation

Kettlebell 101

Evening

Just back into the Iron game from 3 consecutive injuries (knee ligaments, then torn lats, then torn erectors)

Over that time I had 2 exam periods where I pretty much spent 12 hours a day in a chair munching carbs.

Hence I put on 15-20kilos. Im now sitting about 145kilos (320lbs) at 6ft1.

I was at my fittest for strongman at 120 so thats where I want to get back to.

Just bought a 16kg/36lb kettle bell and Im researching all the different ways to use it for conditioning and training at home.

Feel free to help out by dropping links, recommendations etc in this thread.

Well, any time I hear the word kettlebell, I think of the guy who pretty much is the master of them, I would say to look for ANY of Pavel Tsatsouline’s books on kettlebells, PM me for more info.

Also, familiarize yourself with Escalating Density Training, kettlebells absolutely rock with EDT training.

I know EDT well… Not for my goals really.

I will look into Pavel.

Agree with above poster on Pavel’s stuff.
If you’re just starting - no matter your experience with other lifting - Enter the Kettlebell is the place to start. really. That and a few sessions with your local RKC coach.

A link for ETK or enter the kettlebell is
http://bit.ly/azbFjV

here’s a detailed review http://nopain2.org/archives/000068.html

It’s based on two fundamental programs:
the program minimum
the deceptively simple kb swing + the kb turkish get up

This program is followed by a dynamic/grind swing+press+snatch program, the rite of passage.

Really potent stuff.
The number of advanced trainers and coaches who use (return to) the program minimum is awesome. simple, powerful, holistic.

best
mc
rkc II, ck-fms etc


related kb posts: http://www.begin2dig.com/2009/10/b2d-select-kettlebell-articles.html

Cheers for the links mate

appreciate you taking the time.

I will give this a good going over one i get 30 mins to myself.

Stay Strong.

Hey TB,
Try artofstrength.com. It’s a good site by Anthony DiLuglio. He has these short videos called “Minute of Strength” where he goes over a lot of the different KB exercises you can do.

Once you get your technique down, 36lbs will be too light for you. You’re much bigger and stronger than I am, and I can use 70+lbs for KB snatches, clean and presses, turkish get-ups and other exercises. You’ll be buying heavier KBs in short time.

I’m lucky that there’s a Play it Again Sports where I can just trade in my KBs, pay the difference, and get heavier ones. See if they have something similar where you live.

cheers for the suggestion mate.

I got the KB online, not much demand or indeed shops for them nearby me.

Im using it for fitness, not max effort, so i dont know if that effects the weight. Im sure i could snatch a 110lb bell easy enough.

[quote]thosebananas wrote:
cheers for the suggestion mate.

I got the KB online, not much demand or indeed shops for them nearby me.

Im using it for fitness, not max effort, so i dont know if that effects the weight. Im sure i could snatch a 110lb bell easy enough.[/quote]

right well - kb weight comes up a lot - but bells are really versatile. common guy weights are 16, 24 and 32. but most work is with a 16 & 24. for instance.
for instance there’s a program called viking warrior condition
(described here http://www.begin2dig.com/2009/08/review-of-kenneth-jays-viking-warrior.html)
that for guys is designed to push/train up the lactate threshold, and it’s snatches for cadence and for time. For guys, it’s a 16kg bell since overspeed eccentrics are important.

in the KB pressing part of ETK’s second program, a 24 is a common bell for a guy to use.

And if a bell gets too light? just do bottoms up.

but if you want a more cardio/strength program, here’s a review of art of strength newport
http://nopain2.org/archives/000073.html

but all of these kinda presume you’ve done ETK - well worth it.

mc