Kettlebells

[Guerrero]

Just did my first ever kettlebell workout. I did this one

https://m.youtube.com/watch?v=YsC5EnZq-LU

The only thing I couldn't do on time was the single overhead presses (have to work on those).

We'll see how I feel later/tomorrow because right now I don't feel too bad.

My question now, is "how often?"

I'm still feeling pretty good several hours later, and I'm used to doing body-weight stuff five days a week, so how often should I start with the kettlebells? Two or three days a week (for a couple weeks)? Five days/wk.?

[Duces Tecum]

Duplicate.

[Duces Tecum]

My question now, is "how often?"

I'm still feeling pretty good several hours later, and I'm used to doing body-weight stuff five days a week, so how often should I start with the kettlebells? Two or three days a week (for a couple weeks)? Five days/wk.?

The guidelines are based on recovery and are notoriously variable. Basically, if you cannnot meet or exceed on Day Two what you did on Day One, you have not permitted yourself enough recovery days.

[JHC]

My question now, is "how often?"

I'm still feeling pretty good several hours later, and I'm used to doing body-weight stuff five days a week, so how often should I start with the kettlebells? Two or three days a week (for a couple weeks)? Five days/wk.?

The recovery protocol just posted is sound.

Or start out trying everyother day with a long cardio day in between each. You need both. Later you'll explore HIIT for a couple a week.

[Guerrero]

The guidelines are based on recovery and are notoriously variable. Basically, if you cannnot meet or exceed on Day Two what you did on Day One, you have not permitted yourself enough recovery days.

The recovery protocol just posted is sound.

Or start out trying every other day with a long cardio day in between each. You need both. Later you'll explore HIIT for a couple a week.

So... try the workout tomorrow and see if I can keep it up. If I can, keep going on a more frequent schedule (every day or maybe several days a week), if not, dial it back and rest for a day or two and do that until I can increase the frequency?

[Duces Tecum]

Yes, recovery is important but it can take different forms depending on health, age, accumulated injuries, etc. I was born in 1944, so the things appropriate for me would be grossly uninteresting to a young fellow. For example, I can no longer work out at anything approaching a strenuous level. That's the bad part. The good part is that I don't need as much recovery time as a twenty year old powerlifter might require.

What follows is not a recommendation. It is simply an illustration of how recovery periods might be structured to accomodate "heavy" days.

Monday and Thurs: Strength: Chinups and dips (the heavy days: low reps per set, many sets).
Tuesday and Friday: Endurance: Kettlebell Mile, KB snatches (per "The Quick and the Dead"), and Captains of Crush grippers.

That is not a four consecutive day menu. The Tue/Fri program is sufficiently different that there is no significant conflict with M/Thur. Tuesday and Fridays are, in essence, leg work and relative to the upper body days constitute periods of active recovery.

The chins and dips work opposing muscle groups, generally a good thing. The KB Mile, a whole body exercise that addresses long, slow endurance, interdigitates with snatches which approach sprints in their explosive movement. Having both long-term and explosive endurance worked the same day(s) is surprisingly beneficial. Exercising the grip benefits everything. If you can't pick it up, you can't lift it.

Cordially,
Duces

[JHC]

My question now, is "how often?"

I'm still feeling pretty good several hours later, and I'm used to doing body-weight stuff five days a week, so how often should I start with the kettlebells? Two or three days a week (for a couple weeks)? Five days/wk.?

If you don’t feel tore up then sure. Pavel has another program of pushups and swings every day (StrongFirst). It’s variable by the individual and intensity.

[Norville]

So, I'm just starting. I'm in my early 50's and would describe myself as "beginner athletic", so I bought a 35lb/16kg/1 pood kettlebell off Amazon, just to start with something. I bought "Simple and Sinister" and... well, I'll need to read it again. I would like some sort of "begin here" guide.

I’d suggest ‘Enter the Kettlbell” for some basic instruction and the programming of swing and press. Pavel’s books tend to build on the previous releases.


https://www.amazon.com/Enter-Kettleb...s%2C225&sr=8-1

There are some great coaches in southern WI if you want some professional assistance. Or head up North and I can help

[Guerrero]

Or head up North and I can help

You mean, "Up Nort'."





I think I've settled on M-W-F for a couple weeks (base on the @Duces Tecum recovery theory). I do have a question, though:

When I do the rack/press grip, the "ball" of the kettlebell presses uncomfortably on my forearm. Do I:

1) Have a bad grip and need to change it?
2) Have a cheap kettlebell with an incorrectly sized/shaped handle or "ball"?
3) Just need to toughen the F up?

[blues]

You mean, "Up Nort'."





I think I've settled on M-W-F for a couple weeks (base on the @Duces Tecum recovery theory). I do have a question, though:

When I do the rack/press grip, the "ball" of the kettlebell presses uncomfortably on my forearm. Do I:

1) Have a bad grip and need to change it?
2) Have a cheap kettlebell with an incorrectly sized/shaped handle or "ball"?
3) Just need to toughen the F up?

https://www.amazon.com/THEFITGUY-Ket.../dp/B08B3NW9X1