Playing with the 32kg bell.

OK, the title could be misleading as you can't really play with a 32, well I can't anyway. Nonetheless, my brand new 32kg Wolverson comp bell arrived today and I couldn't wait to get the thing above my head. Once it was unpacked, I hauled it out to my decking. I was due to do a leg workout today which I had every intention of doing but also wanted to get some snatching done with my new bell.
I therefore decided to do 100 snatches prior to my leg workout!!
I wasn't going to rush it, just keep a nice steady pace. Once thoroughly warmed up I started with 10 reps on each arm and then rested for 2 minutes. It wasn't about a cardiovascular workout but just getting used to the feel and weight of the 32. I have minimal use of a 28 kg Jordan bell which I simply can't get on with. It has a neoprene coating which is horrible as it grips on the skin and really pulls. The handle is also too thick and rough. Therefore the 32 does feel pretty heavy but I still managed 105 reps total even if it did take 15 minutes. Pleased with my efforts I moved on to my legs and did the following:

Pistol squat. Still off the edge of the decking to allow my lead leg the space to drop down (tight hamstrings)
1. Bodyweight x 12
2. 12kg x 12
3. 16kg x 10
4. 16kg x 10

Double lunge (one bell but forward lunge sweeping back to a rear lunge)
1. 24 x 12
2. 32 x 10
3. 32 x 8

SLDL
1. 24 X 12
2. 32 X 10
3 32X 10

Some flexibility afterwards centering on my Hamstrings, Hip flexors, Ankles and Glutes.

Daily workout posts.

I will now be putting out more regular posts giving a rundown of each days session.
This will inspire me, hopefully to be more inventive in my sessions and also accountable. I don't have any issues with motivation but can lack a bit of invention at times. I hope you enjoy my content.

New Personal best in the RKC

I scored a new PB today in the RKC Snatch test.
I have never really tried this flat out before having always paced myself but today I thought I would let rip and see what happens.
I still have an issue with my lockout on the left side even though it feels fine when I do it. It's only when I replay the footage that I notice it.
My right side is very solid though.
Anyway, here it is for you to look at. The quality is not so good as I was using my iphone, in itself great but unfortunately the imovie software compresses the video prior to a youtube upload.(naff)

SSST

The SSST (secret service snatch test) is a real test of strength endurance. 200 repetitions in the snatch with a 24 kg kettlebell is no walk in the park I can tell you. But, the thing is, It's there for you to do, something which at some point, some smart ass decided, um, what can we do to really challenge our men, something brutal, something which will really test the physical fitness of our soldiers!
At least I'm assuming that's where it came from.
Anyway, the fact is it's long been established as a test of one's fitness and determination and so I thought, 'what the hell, let's give it ago'
My recent success in the RKC snatch test (100 reps in 5 minutes with a 24)spurred me on. In my most recent effort I managed the 100 reps in 4 minutes and 30 seconds, not too shabby and whilst it wasn't easy, it was a lot easier than my first attempt 6 months ago.
So, I venture out to my garden in what is a break in the recent beautiful weather we've been having lately here in the UK.
Today it was very windy and it had been raining so the grass was damp. Quite cool in fact so not bad conditions to give it ago.
Since I took my kettlebells into the garden at the start of Spring, I have been very reluctant to train indoors. It's so much nicer to be out in the fresh air, I'm not sure how I'm going to cope with the winter when I'm forced back indoors!. Perhaps I'll just don my thermals and continue to train outside.
I warm up with my usual mobility drill starting from my neck and then working downwards. I grab a 16 kg bell and perform an easy 15 snatches a side. I wait a minute and repeat with a 20. Then, I'm good to go. The video is set up, my iphone countdown timer is set for 10 minutes and primed ready to go.
OK,video is running, get back to the bell set the timer off and I've started.
Initially I crank out 25 reps a side, feels great, but I'm also aware that I haven't got the greatest hip snap in my snatches. It's fine in my swings but loses some of it's power in the snatch. 'easy going style' Is how one fellow kettlebeller described it.
Unlike the RKC, with the SSST you are allowed to set the bell down during the 10 minutes. That's a relief I can tell you. Allows you to get a few deep breathes in before arm changes. 100 reps pass by in just over 5 minutes which I found disappointing, haven't quite paced myself correctly. Still feel strong though but I must admit the thought of another 100 reps is quite daunting.
150 reps in and I'm really starting to hurt. My forearms are now taking a pounding as my grip starts to suffer. I am aware of some pain on my palm but don't look at it in case it deters me.
175 reps in and I am breathing like an ox, forearms are pounding, back feels good though, still desperate for the end to come. Checking the clock I notice that I am cutting it very fine so need to get a move on.
Last 10 reps and I am expecting the buzzer on my countdown time to buzz before I get to the end, I crack out the last 10 ultra quick, 195, 196, 197, 198, 199, 200. I drop the bell down and feel relieved that it's all done and I made it, just. I slump onto one of my garden chairs and survey the damage to my right palm. There' a big flap of skin just hanging there with raw flesh exposed, nice!
With that I switch off the camera and review the footage.
One thing that struck was the last 10 reps. These actually look like the best reps of the entire sequence. Better hip snap, better punch. Perhaps I've found the key.
Well, there you go, it's done and I won't be going back there anytime soon.
This morning, as I picked up the 24, I find it hard to believe that I actually put that thing above my head 200 times. I'm very proud of it and quietly congratulate myself.

Kettlebells, What size? what type?

Hi, Thought I would write about my thoughts on how to determine the correct size of kettlebell for your needs and also discuss what 'type' of kettlebell.
OK, assuming that you are a beginner, this is how I would determine the correct size bell for a new client.
Now, if you aren't able to try some kettlebell's first before you purchase them, then one of the tests to determine the correct size kettlebell won't be much use to you. So, in this case, generally speaking, a new female kettlebell user would start with a kettlebell in the range of 8-12 KG and a guy in the 12-16 KG range. To be more specific,If you are a female with previous experience of weight training, then you should be OK with the 12 otherwise stick with the 8kg. For a guy, I would recommend the 12 for a non weight trained individual and a 16kg for someone who has frequented a gym on a number of occasions.
If you are able to try some kettlebell's before you make a purchase, then try the following tests: The first test doesn't need a kettlebell.

A rock bottom squat.
A rock bottom squat is just that a deep squat with your backside going down to your heels, To perform this take the following steps.
1. Remove your shoes.
2. Feet shoulder width apart, toes slightly out and arms stretched out in front of you to help you counter-balance.
3. Push your hips back as you descend into the squat, think about moving your hips first and then let the knees naturally follow. Descend as far as possible until you reach a position that no longer allows you maintain proper form. Have someone spot you or video yourself and check that you have a straight back with neutral curvature of the spine, check your knees are lined up over your toes and your heels are still in contact with the ground. Your body should not start to lean forward excessively and you should be able to wiggle your toes.
4. Check the angle of your thighs. If you are well below parallel with good form and you are a weight trained individual then start with the higher weight for your swings and squats, otherwise go with the lighter weight.

Can you at least touch your toes in the standing, straight leg test?

The ability to squat and deadlift efficiently is very important when starting a kettlebell programme.

For the upper body, try the overhead press test.
1. Using two hands, position a kettlebell in the rack position.
2. Attempt to press it overhead, if the resistance feels reasonably hard yet you can press out 5 reps smoothly then go with that weight. Also check that you can hold the weight in the locked out position for at least 30 seconds in relative comfort.

What type of kettlebell?

There are basically two types worth considering, competition kettlebells and cast kettlebells.

A competition bell is generally made of steel. One of the major advantages with this type of kettlebell is that the physical size of the kettlebell doesn't change regardless of the weight. So an 8 kg bell has the same physical dimensions as a 40 kg bell. The advantage here is that once you get used to the way a certain bell sits in the rack position or feels in the snatch etc, you no longer have to get used to a bell with a different physical dimension when you go up a weight. You only have the new weight to contend with and not something of a different size.
The disadvantage, I have found in my experience with my clients, is that some find the size intimidating since they are quite large. However, once they get used to it the majority find that because of the larger surface area, the bell has greater contact points when racked and as a result is more comfortable and that it also tends to punch up into the snatch position easier.
They also have large flat bottoms which make them very steady when doing floor work such as renegade rows.

A steel bell is made from a cast and is solid as a result. These, as you can imagine, vary in size. An 8 kg bell is pretty small in it's physical dimensions whilst a 40 kg is quite a lump! Some people prefer these due to their smaller physical dimensions. Not me, my preferred choice is the competition kettlebell.
If you do choose a cast bell, be sure to buy one that does not have a neoprene coating. These may look very nice but I have found that they are very uncomfortable when in use, especially pressing. The neoprene will tend to 'not slide' against the skin when pressing and as a result will pull on the skin which is very uncomfortable to say the least. It will also, in time, perish and as it does so will break away in bits. In fact I have had bits of rubber go into my eye whilst holding a bell up over my head prior to doing a Turkish get up!

Most of the kettlebells around today come from China. There is one brand here in the UK that is manufactured in the UK and that comes from www.intensefitness.co.uk
It's a premium cast product which attracts a premium price but the quality is top dog.
A good quality competition bell can be had from www.wolverson-fitness.co.uk
These are very reasonably priced and are the bell's I personally use for myself and my clients.

So there you have it, I hope that helps you decide which weight of bell to get first and also what type.

Workout yesterday consisted off TGU'S. 2 reps a side with a 12, then a 16, 20, 24 and finally a 28 kg bell. Them moved on to multiple rep military press with a single bell again working up to the 28 whereby I hit a solid 6 reps each side.
To finish with I performed two sets of 5 reps in the manmaker. These are very tough and, in case you don't know consist, of a press up, a renegade row on both sides, another press up, a clean, a deep squat, and the a press. This is all one sequence and is great at getting your heart rate elevated.
Great session overall.

RKC Snatch test

Thought I would share with you my most recent RKC snatch test video. I completed this in about 4 and a half minutes including a few extra reps because I had a few dubious changeovers. Looking at the video, I also believe that I need to be more thorough with my left arm lock out as on occasion, I'm not too sure if it's solid enough.
Nonetheless, it's done and It's up here, so please feel free to post comments on style, form etc.