Posted: 12/27/2016 10:06:11 PM EDT
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After injuring my hip somehow with squats, my weight training has been pretty light. I'd like to give kettlebells a try in an effort to build strength and power. If I happen to regain some weight in the process, even better.
What are the basic kettlebell exercises you recommend? |
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A bunch of us did the 10,000 kettlebell swing challenge last year about this time. I got a lot stronger and a lot more fit by the end of it. I'm thinking about starting it again at the end of January.
Mix it up with compound lifts and get really strong and fit. It's amazing how effective those stupid things are. |
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I recently went down the same path. Fucked up my hip because I got too tight and too heavy with squats. In my case, getting some work done on the iliopsoas and rolling out my quads helped quite a bit.
Be careful moving over to kettlebells if you're coming from heavy barbell use. Taking a weightlifting stance while trying to swing will injure you. A class or two with a certified or knowledgeable instructor is definitely worth it. Once I figured out how to do them right, kettlebells helped me gain quite a bit of strength and mobility back. My body is still too stubborn to be able to perform double handed swings properly, but one-handed feel phenomenal. |
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I might need to start with this too... 10,000 KB challenge sounds terrible. For those of you that did it, what were your results? It did get boring, but a timer really helped with that. I started mixing it up a lot. I was doing sets like this- 10 swings 5 OHP @85lb 20 Swings 5 OHP 30 swings 5 OHP 40 swings 5 OHP 50... 5.. 40... 5.. 30.. 5... 20.. 5.. 10.. Then I'd rest a bit and do the second set exactly the same with a different lift in between like dips, squats, etc. Result was I got a bit stronger and a lot more fit. Lost some weight, gained some great hand strength that helped my deadlifts, running and cardio was easy because I was in good shape without having to do stupid cardio. I did manage to get all the way done in 29 minutes right at the end. My goal was to break 30min and it took the entire 4 weeks to do it. Last time I did it with 55lb kb. This year I'd like to do it with a 70lb although it will likely take longer to do a set. |
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It did get boring, but a timer really helped with that. I started mixing it up a lot. I was doing sets like this- 10 swings 5 OHP @85lb 20 Swings 5 OHP 30 swings 5 OHP 40 swings 5 OHP 50... 5.. 40... 5.. 30.. 5... 20.. 5.. 10.. Then I'd rest a bit and do the second set exactly the same with a different lift in between like dips, squats, etc. Result was I got a bit stronger and a lot more fit. Lost some weight, gained some great hand strength that helped my deadlifts, running and cardio was easy because I was in good shape without having to do stupid cardio. I did manage to get all the way done in 29 minutes right at the end. My goal was to break 30min and it took the entire 4 weeks to do it. Last time I did it with 55lb kb. This year I'd like to do it with a 70lb although it will likely take longer to do a set. Pretty much the same set up, i used it to get back into shape after a long hiatus from PT....3 days of 500 swings and 3 days of half marathon prep a week. When I started I had trouble doing unbroken sets of 50 with a 40kb, and by week 3 I was doing unbroken with the 53....russian swings. I think I'll do it again this spring...either with 70 or stick with 53 for american swings. |
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A bunch of us did the 10,000 kettlebell swing challenge last year about this time. I got a lot stronger and a lot more fit by the end of it. I'm thinking about starting it again at the end of January. Mix it up with compound lifts and get really strong and fit. It's amazing how effective those stupid things are. Do this per the instructions, along with the compound lifts. You will be bored as heck, but you will be much more studly for the effort. |
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Quoted:
I recently went down the same path. Fucked up my hip because I got too tight and too heavy with squats. In my case, getting some work done on the iliopsoas and rolling out my quads helped quite a bit. Be careful moving over to kettlebells if you're coming from heavy barbell use. Taking a weightlifting stance while trying to swing will injure you. A class or two with a certified or knowledgeable instructor is definitely worth it. Once I figured out how to do them right, kettlebells helped me gain quite a bit of strength and mobility back. My body is still too stubborn to be able to perform double handed swings properly, but one-handed feel phenomenal. I'll look for an instructors. Meanwhile, looking at videos. Here's a reputable one:  How to do a Kettlebell swing |
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I remember it being terribly boring. Result was I could swing the shit out of a kettlebell. Quoted:
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I might need to start with this too... 10,000 KB challenge sounds terrible. For those of you that did it, what were your results? I remember it being terribly boring. Result was I could swing the shit out of a kettlebell. I"m going to have to live with boring I think 
So it didn't do you much good apparently? ETA- Thanks SCW |
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I"m going to have to live with boring I think
So it didn't do you much good apparently? ETA- Thanks SCW Not as good as just lifting a barbell with lots of weight, progressively increasing it. I can swing a 100# bell now for 15 reps. But it's not because of swinging kettlebells. Hizzie said I wasn't using enough butt though. |
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I saw an article where Dan John now recommended a 15/35 rep scheme to speed things up and to keep the 50 set from being so killer.
A mix of chalk, straps and gloves at various times got me through the first couple days till my hands and calluses adapted to the swing. Initially I thought my rogue KB handle was just too small but I just needed time to adapt |
Yeah that's the plan if I ever get better
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So it didn't do you much good apparently? ETA- Thanks SCW There is nothing wrong with being able to swing a kb. Your cardio, grip, forearms, shoulders, back, glutes, and hamstrings will all get in on the action. Furthermore, your bro lifting buddies won't be able to hang. The 10,000 swing challenge is not the only/best workout you'll ever need. But, IMHO, it is well worth doing. |
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I heard it too...and it's pretty fucking tempting as I sit here with pain in my shoulder even while I type HGH has a lot of problems. Finding it, making sure it's not Chinese crap, not shutting down your own production and screwing up your endocrine system.... Start here. Beginners Guide to Peptides Also watch this-  Sermorelin: Fountain of Youth |
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HGH has a lot of problems. Finding it, making sure it's not Chinese crap, not shutting down your own production and screwing up your endocrine system.... Start here. Beginners Guide to Peptides Also watch this-  https://www.youtube.com/watch?v=DuouL3Svz58Yeah it's got it's issues. |
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There is nothing wrong with being able to swing a kb. Your cardio, grip, forearms, shoulders, back, glutes, and hamstrings will all get in on the action. Furthermore, your bro lifting buddies won't be able to hang. The 10,000 swing challenge is not the only/best workout you'll ever need. But, IMHO, it is well worth doing. Quoted:
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So it didn't do you much good apparently? ETA- Thanks SCW There is nothing wrong with being able to swing a kb. Your cardio, grip, forearms, shoulders, back, glutes, and hamstrings will all get in on the action. Furthermore, your bro lifting buddies won't be able to hang. The 10,000 swing challenge is not the only/best workout you'll ever need. But, IMHO, it is well worth doing. Oh yeah, I'm pretty familiar with KB work, I've just never done something like the 10000 challenge |
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Again??? What are we gonna do with you???   
Hope you get better soon.  Quoted:
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I heard it too...and it's pretty fucking tempting as I sit here with pain in my shoulder even while I type Again??? What are we gonna do with you???
Hope you get better soon. I know, I've had a string of bad luck for a while
Thanks though
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Oh yeah, I'm pretty familiar with KB work, I've just never done something like the 10000 challenge Yeah, I figured as much. I was mostly commenting on the "didn't do any good" part of your earlier post. I get that the big lifts are where the money is, but anyone who can do 500 swings and 25-50 other movements is getting along ok. Hell, I would rather be able to work straight through a session of this than have a 400 bench. |