I really like the Kbell for conditioning and have used a range of different workouts. Generally I use KBells 3 times a week and try to include an upper body pull/push then lower body push/pull movement in a circuit fashion 45 seconds on 15 off. Anyone got an other formats for Kb for conditioning and fat loss?
I really like the RKC’s “Deep Six”. My body weight’s prescribed KB weight is 44lbs (20 kg) but it’s hard enough to do this with a 30lbs KB.
5 Russian Swings
5 Cleans
5 Snatches
5 Clean and Press
5 Clean and Squat
1 Turkish Get-Up
Done one-handed, then switch hands. Do not put the KB down until complete.
The clean and press is the energy sapper in this complex…
For me, it’s the Turkish Get-Up at the end. I actually have to switch to a lighter KB.
Tried the deep six yesterday with a 30lb kettlebell. Wasn’t “tough”, but was definitely panting pretty hard by the end. Did 4 rounds. Gonna try it with a 40 on Friday with the goal of working up to aa 50 with no rest for 5 rounds. Definitely gonna take awhile to get there.
I use a 30lb KB as well, 20lb for the Turkish Get-Up. I suck at TGU from lack of practice. Spent so much time learning to clean and snatch properly.
[quote]alpha_mike wrote:
I use a 30lb KB as well, 20lb for the Turkish Get-Up. I suck at TGU from lack of practice. Spent so much time learning to clean and snatch properly. [/quote]
The TGU is awful. Have had 3 knee blowouts and that thing bothers it more than anything else. Honestly probably gonna drop it. Think the snatching was o.k., but my cleans need major work. It’s completely different than cleaning a bar, and I can’t quite figure out how to “punch through” the clean. Haven’t worked much with kb’s, but I kinda like 'em. What do you weigh?
[quote]WhiteFlash wrote:
[quote]alpha_mike wrote:
I use a 30lb KB as well, 20lb for the Turkish Get-Up. I suck at TGU from lack of practice. Spent so much time learning to clean and snatch properly. [/quote]
The TGU is awful. Have had 3 knee blowouts and that thing bothers it more than anything else. Honestly probably gonna drop it. Think the snatching was o.k., but my cleans need major work. It’s completely different than cleaning a bar, and I can’t quite figure out how to “punch through” the clean. Haven’t worked much with kb’s, but I kinda like 'em. What do you weigh?[/quote]
I’m 5’5, 150.
Ideally you want to work your way down from most difficult exercise to the easiest one for a KB complex
And if you’re fuckin your knee up on tgu, you need to learn how to lunge
One of my conditioning workouts consists of alternating basic KB swings with hanging knee raises:
- KB swings for 30 seconds
- Rest 30 seconds
- Hanging knee raises for 30 seconds
- Rest 30 seconds
Repeat for 20 minutes (ie, 10 sets of each).
I find it to be an effective HIIT-type workout.
I’ve learned that if an exercise bothers you, don’t do it! Seriously, do you think your body comp will change if you don’t do a TGU?
Windmills bother my lower back, so I don’t do them.
[quote]BCFlynn wrote:
I’ve learned that if an exercise bothers you, don’t do it! Seriously, do you think your body comp will change if you don’t do a TGU?
Windmills bother my lower back, so I don’t do them. [/quote]
True you shouldn’t continue something that causes pain, but ignoring it is another thing
[quote]Jarvan wrote:
[quote]BCFlynn wrote:
I’ve learned that if an exercise bothers you, don’t do it! Seriously, do you think your body comp will change if you don’t do a TGU?
Windmills bother my lower back, so I don’t do them. [/quote]
True you shouldn’t continue something that causes pain, but ignoring it is another thing
[/quote]
Maybe consider figuring out why it causes you pain?
[quote]dagill2 wrote:
[quote]Jarvan wrote:
[quote]BCFlynn wrote:
I’ve learned that if an exercise bothers you, don’t do it! Seriously, do you think your body comp will change if you don’t do a TGU?
Windmills bother my lower back, so I don’t do them. [/quote]
True you shouldn’t continue something that causes pain, but ignoring it is another thing
[/quote]
Maybe consider figuring out why it causes you pain?[/quote]
It bugs the muscles in my tailbone. My form is good, I’ve been able to do doubles with 140 lbs., I just feel the return, I get from doing them isn’t worth it. You can get core work from turkish getups instead.
[quote]BCFlynn wrote:
[quote]dagill2 wrote:
[quote]Jarvan wrote:
[quote]BCFlynn wrote:
I’ve learned that if an exercise bothers you, don’t do it! Seriously, do you think your body comp will change if you don’t do a TGU?
Windmills bother my lower back, so I don’t do them. [/quote]
True you shouldn’t continue something that causes pain, but ignoring it is another thing
[/quote]
Maybe consider figuring out why it causes you pain?[/quote]
It bugs the muscles in my tailbone. My form is good, I’ve been able to do doubles with 140 lbs., I just feel the return, I get from doing them isn’t worth it. You can get core work from turkish getups instead.
[/quote]
doubles of what? And you just said dont do TGU if it bothers you, but now you’re suggesting it.
I’m sorry for my confusing writing. For myself, windmills bother me. I used to be able to do heavy double windmills. All windmills bother my tailbone muscle. Now, instead, I do TGU’s. For the original poster, if the TGU bothers your knees, don’t do them. My bad,.
[quote]Sody78 wrote:
I really like the Kbell for conditioning and have used a range of different workouts. Generally I use KBells 3 times a week and try to include an upper body pull/push then lower body push/pull movement in a circuit fashion 45 seconds on 15 off. Anyone got an other formats for Kb for conditioning and fat loss?[/quote]
Very broad topic…
Specifically for fat loss/conditioning, keeping the rest times short is key.
I like to alternate upper and lower body movements (can keep the heart and lungs working longer)and I mix kettlebells with bodyweight. A very simple example:
20 swings (2 hand, 1 hand, or double kettlebells) superset with 10-20 pushups (or any variation) → rest 30sec-1min Repeat x 10-20.
(Simple does not equat easy).
The Omlette from Steve Maxwell is another great one:
5 swings
5 cleans
5 high pulls
5 snatches
5 circular cleans
5 reverse lunges (single kettlebell in rack position)
Another great formula for conditioning is sport kettlebell: do cleans and jerks, jerks and/or snatches for time…
What you can do is really unlimited.
Long time reader, first time poster.
KB’s are always my weapon of choice.
If you want to start having some fun with them I recommend looking up a guy called valery federenko. His stuff is fantastic and is basically the godfather of kettlebell sport to the western world.
The fact it’s far more technically challenging than the RKC stuff makes for more engaging workouts I find and your not just touching yourself, your also constantly striving to make the movement more efficient.
Power production per rep is lower for this style of KB lifting, but you can lift far heavier bells and the movements seem to incorporate the whole body more than hardstyle.
I do a circuit consisting of
30 waves each arm on battling ropes
20 push ups
10 32kg KB swings
on 2:00 minutes, with a goal of finishing each circuit in under 1:00 (leaving 1:00 for rest). 5x through. Great form on conditioning that works the upper body more than the lower body.
Anything from Strongfirst is golden but Dan John also has some articles on this site. I’ve worked some longer complexes with ~3min rest between 3 rounds.
10 Snatches L
10 R
10 Presses L
10 R
10 Cleans L
10 R
10 Racked Squats (in L)
10 in R
10 Russian Swings L
10 R
10 Floor Press L
10 R (or substitute 1/2 TGU 10 each; or 20 pushups on KB)
If you can’t make it through, go w/ a lighter KB or reduce reps; add weight to scale up.