KB purchase - Chicagoland

For those of you in Chicagoland, I'm placing a BodySolid kettlebell order within the next two weeks. If you are interested in getting in on the volume discount, shoot me a message.

EVENT: Kettlebells for Warriors

CrossFit DuPage (Lombard, Illinois) is hosting a unique training opportunity. The Kettlebells for Warriors is a series of events across the nation helping the Wounded Warrior Project. Here are some of the event details:

When: SAT 10-16-2010, 1000-1700hrs.

Location: CF DuPage, Lombard IL.

Cost: $150 for KB session, $50 for MMA.

Registration: This link is probably the most useful information.

RECAP: Triathlete Kettlebell Workshop

On Tuesday 09-21-2010, I taught some kettlebelling to a local triathlon group. This session, at 75 minutes, was a breeze-through of introducing and practicing the most fundamental movements. I write this blog post as not only a summary for yesterday's students, but also as a reminder for many of us who have picked up this discipline and have gone stale.

KBs can be used to cause physical and neurological adaptations in each of DynaMax's ten physical skills. For you CrossFitters, you've seen this list plenty of times, as CFHQ has adopted it as one of their definitions of fitness (What is Fitness? article):

• Strength
• Cardio-Respiratory Endurance
• Speed
• Power
• Agility
• Coordination
• Balance
• Accuracy
• Flexibility
• Stamina

There are specific movements and drills that can be used to polish-up the above list of fitness components. For example, heavy KBs can be used to build strength. Lighter KBs can be "juggled" for accuracy, or lifted for high repetition count for stamina. Mid-weight KBs can be thrown for power development. However, one must first understand his/her personal goals before jumping into a KB program. A very strong person might desire stamina or C-R endurance -- in which case s/he should be using mid-weight or light KBs for high repetition counts (and very little or no rest). An endurance athlete might pick a weight that is so heavy, only three or five reps is possible at a time (with plenty of rest between sets).

There are seven primary human movements. Here is a piece I did about these movements. The movements are:

• Pushing
• Pulling
• Squatting
• Gait / Lunging
• Trunk Flexing
• Trunk Extending
• Trunk (Anti-) Rotating

There are four main positions that are used during KBing. These are:

• The Load - The KB is on the ground, between the feet, on the imaginary line connecting the heels. One hand grips the hanlde. The butt is down, the chin is up, the shoulders are back, and the chest is big. Heels are flat on the ground.
• The Hang - The KB is hanging between the legs. The body is in the Triple Threat position -- as if shooting a free throw, about to field a ground ball, or set up as a middle linebacker. Weight is balanced on the mid-foot, knees and hips are gently bent, head is up.
• The Rack - The KB is nestled at shoulder-height. Ribcage is "protected" by the forearm. No grip is necessary -- fingers can "wave hello" as the weight is balanced in the web of the hand. Palm faces chest. Body is erect.
• The Up - The KB is held high overhead. The body is erect. The shoulder cap is driven towards the ear. The head is vertical, not tilted to a side. The KB is inline with shoulder, hip, knee, and foot for maximum stability. Palm is forward or slightly twisted outward.

Some of the movements learned were (each is a link to video demonstrations):

• Deadlift
• Clean
• Press
• Turkish GetUp (TGU)
• Swing (and here)
• Sumo Deadlift High Pull
• Front Squat
• KB thruster
• Figure 8
• KB Figure 8 Lunge

Before anyone starts to combine these movements into a workout session (or more importantly, a workout program), I recommend reading this series of posts: "Make Stuff Up" Programming. You'll have to read them from the bottom up, as the blog lists the posts by date published. Remember that functional fitness is about MOVEMENTS, not muscle groups. Pair up different movements (Ex: thrusters with high pulls or pullups; SDLHPs with presses or pushups; deadlifts with TGUs or situps) to create effective workout sessions. There is a lot of so-called science to developing workout sessions and programs. I learn something new each week about it.

Lastly, click to access the Prison Workout #2 (the one with kettlebells). The PWO#2 has 26 workouts, meant to be done in order, one at a time.

Thanks to MJ for inviting me out. And to Q for carting out hundreds of pounds of iron.

And to all: Happy kettlebelling! I hope to see you out again for a workout now that you all know the moves!!

VIDEO: Why Kettlebells?

Dragon Door has been one of the top names in kettlebelling since the trend exploded a few years ago. They have a huge library of online videos available here. I will say this: There aren't all that many free resources online about the actual workouts -- that might take money out of the pockets of enterprising kettlebell trainers! It's easy to do a YouTube search and find tutorials on how to do a specific exercise. However, the development of a workout SESSION (one workout) or a SCHEDULE or PROGRAM (long term plan consisting of many workouts) is virtually non-existent in online forums.

How do I recommend beginning? Learn a few of the exercises or movements individually at a slow and deliberate speed or intensity. Check the right column for some of the better videos I've pirated online >>>>>>

We recently had a group purchase of 1475# of kettlebell iron. If you do the math, that weight equates to over 42 one-pood (35#) KBs. Of course not everyone purchased 35#ers! Many of the women are in the 25# range, while men are graduating to 55# for some lifts. There were even two 100#KBs in that order!! With this much iron among the local kettlebelling disciples, we are gaining more and more folks with experience to share. The so-called "Ripple Effect" is amazing.

Keep in mind that we have The Prison Workout #2 for kettlebelling (also can substitute a dumbbell in many cases). Also coming next month, is The Prison Workout #4, also with kettlebellls. I do NOT recommend beginning with PWO#4 if you haven't done PWO#2. The plan with PWO#2 was to create metabolic conditioning (cardio) through the use of multi-planar and multi-joint body movements at relatively light loads. There were a large variety of movements, and high repetition counts. The plan for PWO#4 is to develop more strength-endurance by using much heavier KBs during some portions. I include some workouts with near-maximal loads. Simply put: unless you have heavy KBs (men: 55+, 70+; women: 35+, 55+) you probably won't get much out of this.

Is The Hard Routine 2010 the opportunity you've been waiting for to commit to a 60-day kettlebell program? My introduction to functional fitness was through a 12-week program of nothing but KBs!

Prison Workout #4: Kettlebelling

Yes, you are reading this correctly. I have decided to put together a fourth PWO!

PWO#4 will include kettlebelling and gymnastics. It will be similar to PWO#2, but different. What does that mean? Well, many of the movements will be the same, but I will be changing the formats. You'll see more of the 30/30 sessions (30 secs of work alternated with 30 secs of recovery), other interval training, and lots of TGUs and G2OAs! There will also be more advanced juggles such as the Figure-8-Hold-and-Press (F8HP).

As with much KBing, one of the goals is metabolic conditioning. This likely will NOT be for someone who is looking at gaining muscular strength.

Suggestion: If you are thinking about jumping into the PWO#4 routine, start learning and perfecting your KB snatch (from the floor and from the hang), TGU, and F8H. We won't kick this campaign off until the Fall 2010, but learning new skills isn't something that should be put off.

VIDEO: Practical application of kettlebell swings

And you wondered how KETLLEBELL SWINGS were functional???

Watch the laborer on the ground with these one-handed bucket swings to the second story!!

READ: Marty Gallagher's article

This comes to us from Nate S. He has been meeting up with us for our stair/kettlebell workouts at Swallow Cliff Woods here in Illinios. Nate is big into KBs, SBs, and a whole lot of other odd-object lifting.

Men: Want to Expand Your Lifespan by 10 to 15 years? by Marty Gallagher

The article talks a lot about INTENSITY. And it talks about it in measurable and quantifiable ways.

There is more from Marty on his website at http://www.martygallagher.com/

Exercise of the Week: Man-Maker

This video comes to us from SealFit.com. The exercise is called a Man-Maker. While I'll let the video do the explaining, this is a combination movement that morphs a dumbbell burpee-renegade row-pushup-dumbell hang squat clean-push press sort of movement. Say that 10 times as fast as you can!! ;)

Yeah, it's everything rolled into one. Hex-bells (like in the video) are easiest. Using kettlebells would be more of a challenge.

GYM: Kettlebell Athletics

Kettlebell Athletics (KBA) is a gym based in Philadelphia, PA. Like many kettlebelling websites/gyms, there is drive to make money. Nothing different here. However, there are also some really good videos the trainer posts to the blog. They might be hard to find, but stick with it. Browse around the site and click through previous posts to find those nuggets of gold in the ore!

Thanks to friend Dan E for introducing us to the KBA site.

Exercise of the Week: KB "Slasher-to-Halo"

The SLASHER-TO-HALO is a kettlebell exercise. Well actually it's a combination exercise that meshes TWO kettlebell exercises: the Slasher and the Halo. It comes to us from Rob Shaul of Mountain Athlete and Military Athlete.

Locally, Joe the Raven turned me onto this movement. It's proven great for warmup routines...with its focus on shoulder mobility and trunk rotation/stabilization.

First start out with some Halo practice. Go in each direction. Watch the video carefully. Rob dropped the KB to his chest after each pass, but you can surely keep rotating it around your melon for reps. Note the KB is handle-up as it passes the nose, and bottom-up when it passes behind the head.

Don't have a KB yet? Try it with a weight plate. Just don't knock your teeth out!

The Prison Workout 3 - Jury is Still Out

Prison Workout #3 ??? With a little help from our readers, it's a real possibility.

One year ago I was in the middle of the original Prison Workout (now dubbed PWO#1). It's a program that calls for nothing more than floor space, a pullup bar, and a stopwatch. It spans 25 workouts, originally intended for five work days per week (Sun and Thurs as recovery days). I developed it for a handful of reasons:

• Give myself a structured MetCon program for 30 days
• Work on my gymnastics movements
• Encourage team-building within my workplace
• Give a non-equipment-focused program to beginners
• Put out a functional workout that could be completed at home
• Keep workout sessions to about 20 minutes or less
• Make a competitive program so peers' performances could be compared
• Develop an online support group for like-minded fitness enthusiasts
• Introduce functional fitness to bodybuilding program followers

Well the program ended to many followers' dismay, so I put out PWO#2 that simply added one kettlebell. The program includes 26 workouts to be completed in order from A through Z, at whatever schedule the user wished. I figured that a little weight added to the program would be easy enough to sell.

Both PWOs continue to be followed. The two-month campaign called The Hard Routine has sparked a recent revival of both the bodyweight-only version, as well as the one with a KB.

So....I toy with the idea of developing Prison Workout #3. Initial ideas are to include only a pullup bar, floor space, and a barbell set. This allows for a program that includes high-intensity MetCons as well as strength-building movements. I'm open to other ideas, but please understand the nature of what is available "in prison," and the simplicity of equipment desired in such a schedule. I'm looking for a few helpers to design the program with me!! Look for an early December 2009 start date.

I still have the Excel spreadsheets for these workouts, so don't rely solely on the Scribd site that I used to upload them for public access.

Exercise of the Week: KB Pummeling

Today's session included three movements, one of which was KETTLEBELL PUMMELING. Dan E sent me this video a few months ago, but hadn't incorporated it into one of our workouts until today.

At one point I recall uttering, "I'm not exactly sure what this is doing other than kicking my butt!" Much like most of kettlebelling, there is no one specific muscle group that is being targeted here. The shoulders, forearms, traps, abs, and glutes all find themselves under tension at one time or another during the movement. The rotational aspect of pummeling is unique. Of the seven basic movement patters, trunk rotation (or anti-rotational) is likely the most ignored. It seems as though most rotational exercises are done with such a light load/weight that little progress is made in this arena. Thoughts?

For starters, you need two matching KBs of a proper weight. We used 40#KBs today...which was a decent weight. I also recommend using a space large enough to allow all that funky movement. Then make sure there isn't foot traffic around...someone is bound to get whacked with a swinging KB if they're not paying attention. Getting smashed with a 40# pendulum is going to leave a mark!

Try KB pummeling. It's a complete departure from what most of think of when we hear weight training!

PWO2: Sneak Preview

Anxiety is building for the next phase. Participants include groups of marathoners, police officers, jiu-jitsu fighters, SWAT teams, housewives, firefighters, and corporate executives. I'm just as excited as anyone else. After a month of abandoning weights, I'm ready to return to kettlebelling.

Here are some of the first few daily WOs. Take it as a little preview of what's to come. I'm still trying to figure out how to post the Microsoft Office document with the 26 workouts onto this blog for you all to access. Until then, Ann M has agreed to host it on her website (not there yet).

I've also decided to label the daily WOs by letter. Start with A and end with Z. Don't skip WOs. Work at your own pace/schedule. Easy enough.

Please don't jump right into the workout sessions. With the addition of weight, it becomes more necessary to do a proper warmup. Good warmup routines might include 5-10 minutes on a cardio machine, or a circuit: 3 rounds of 5-10 pullups, 10-15 pushups, 10-20 air squats, 10-15 situps, superman, and jumping jacks. For WOs that require pullups, omit or limit the number of pullups in the WU.

Day A.

20 mins AMRAP

• 3 pullups
  
• 6 diamond pushups
  
• 10 KB swings
  
• 5 KB standing overhead press (each side)

Day B.

15 rounds AFAP

• 15 KB deadlifts
  
• 3 burpees

Day C.

10 rounds AFAP

• 5 HK2E
  
• Superman (15-sec hold)
  
• 10 KB front squat

Day D.

20 mins AMRAP

• 20 KB fig8 to hold (10 "holds" each side)
  
• 10 KB clean & press (each side)
  
• 10 inverted rows

Day E.

12 rounds AFAP

• 8 KB sumo DL high pulls
  
• 8 seated knee tucks
  
• 10 KB lunges (alternate, 5 ea side)
  
• 10 pushups

Kettlebell - Figure 8 Side Lunges

Figure 8 Side Lunges add another dimension to lunges....the lateral movement so often neglected in single-plane (front-back) exercises.  

Note: I'm not sure why she's standing on the treadmills, because the flat floor does just fine. Maybe the cameraman needed some space, and didn't want to move the equipment?

Kettlebell - Swing

This Kettlebell Swing has become the staple or quintessential KB exercise. If you want to call yourself a "kettlebeller," I guess you'd better learn it. ;)

Here is a link to list of CrossFit KB Swing videos.

Kettlebell - Figure 8 Lunge

KB Lunges can also be done a couple of ways. Some prefer a Walking Lunge where you actually walk and weave the KB between your legs. Others prefer the stationary Rear Step Figure 8 Lunge, where you weave the KB as you take a step back with each alternating legs. Each variation targets the same general musculature. 

If the hand-off (or weave, or pass-through) is too complicated, then hug the KB as in the Single KB Front Squat and do lunges. Start with what feels most comfortable and balanced, then alter between each of the methods.

Kettlebell - Front Squat

The Single KB Front Squat has a ton of variations. When you hold it in a manner so the bottom of the KB is up, it's called a Bottoms Up Squat. Regardless of the variation, you drive through your heels and keep the KB in close to your chest (without knocking out your teeth). Imagine hugging the KB and doing an air squat.

For Double KB Front Squats: Put two KBs in the rack position, and do the squats.

Kettlebell - Clean and Press

There's a lot to this exercise. It is very compound. Please learn it SLOWLY. I selected each of these KB-C&P videos for a particular reason, and put them in a particular order. 

Decent videos are hard to find for the KB-C&P.  Above are videos that break it down. Be sure you feel comfortable in the "Rack Position" at shoulder level. You should not be straining to keep it there.  It's almost a position of rest.

Below is a complete video of KB-C&Ps (although his form is not what I'd be paying attention to). One repetition begins and ends at the ground.  Depending on how heavy your KB is, you might not have to exaggerate the leg "catches" like in the video. The heavier the KB, the more leg catch you might need....

Kettlebell - Sumo Deadlift High Pull

The KB-SDLHP. We can also learn from the barbell version of SDLHP. Click here for a video.

Kettlebell - Snatch

OK, seriously. If you are not a veteran kettlebeller, maybe you should not try the Snatch just yet.  Substituting KB-C&Ps or Swings might be a safer alternative.

The hang snatch begins hanging between the legs instead of on the ground. It allows for the buildup of momentum. I'm not even going to try to post anymore snatch videos, as there are way to many out there. 

If you're feeling comfortable with attempting the snatch, call or email me for some more videos.