Kettlebells

[blary54]

My gym just got tons of new kettle-bells. Every weight from 5-90 in 5 pound increments. Can anyone recommend a good book or online resource for kettle-bell exercises. I already use them quite a bit already for kettle-bell swings, some curls, bent over rows, straight leg dead lifts etc. I'm sure there is alot more to learn though.

[Stubblefield]

I'd start with dragondoor--there is some free stuff there, tho I suppose you could buy one of Pavel's videos. There are tons of vids on YouTube that give the basics of the snatch, clean and jerk, and Turkish get-up, which happen to be my three favorite exercises.

As for the swing, I'd stick with the standard Russian style.

[The Nid Hog]

I agree with the Dragondoor/RKC recommendation. Lots of good videos on the Crossift site too. Both have a lot of filler that hovers somewhere between direct marketing and a religious cult, but if you cut through that, you'll find some good info.

[Stubblefield]

Nid, the only problem I have with the Crossfit KB vid for the swing is that they insist on swinging to 12 O'clock--someone (not Pavel) gave a run-down once on why that was a not-so-great idea, and for the life of me I can't find the link. Their other KB vids are fine tho.

[Obsessed]

Enter the Kettlebell by Pavel gives a very good breakdown of the swing, get-up, and other exercises. Many people are turned off by his Russian/Soviet "Comrade" shtick (which is actually pretty funny) and his self-promotion, but there's a lot of good information in the book.

I've never done it, but I agree with Stubblefield that swinging a kettlebell all the way overhead just seems like a really, really bad idea.

[The Nid Hog]

Nid, the only problem I have with the Crossfit KB vid for the swing is that they insist on swinging to 12 O'clock--someone (not Pavel) gave a run-down once on why that was a not-so-great idea, and for the life of me I can't find the link. Their other KB vids are fine tho.

I remember that too. I use Pavel-level swings myself. I have recently been doing Pavel's Force Recon workout (which I assume has nothing to do with real Force Recon) when I need a break from my regular workout. it's a two-workout rotation, and I'll do it for a couple of weeks before returning to Oly lifting. I like it a lot and always show strength gains when I go back to conventional lifts. You can find it by googling.

[noahpictures]

I'd start with dragondoor--there is some free stuff there, tho I suppose you could buy one of Pavel's videos. There are tons of vids on YouTube that give the basics of the snatch, clean and jerk, and Turkish get-up, which happen to be my three favorite exercises.

As for the swing, I'd stick with the standard Russian style.

Both the snatch and the Turkish get up kick my butt every time. I am new to these lifts.


Enter the Kettlebell by Pavel gives a very good breakdown of the swing, get-up, and other exercises. Many people are turned off by his Russian/Soviet "Comrade" shtick (which is actually pretty funny) and his self-promotion, but there's a lot of good information in the book.

I've never done it, but I agree with Stubblefield that swinging a kettlebell all the way overhead just seems like a really, really bad idea.

I've done both. While swinging a KB overhead is more challenging, it is very easy to injure the back and even wrists at the end of a last set, while exhausted. I think KB swing at eye level or slightly higher is sufficient.

[Stubblefield]

I've done both. While swinging a KB overhead is more challenging, it is very easy to injure the back and even wrists at the end of a last set, while exhausted. I think KB swing at eye level or slightly higher is sufficient.That, and something relating to shoulder impingement. I need to find the post on the Catalyst Athletics site that detailed the reasons not to swing to overhead.

[jmwebster]

If you get into these a kettelbell certified trainer can be really helpful to make sure you have proper form. It is really easy to hurt yourself with those if you are not doing it properly.

Dragondoor.com has a search for RKC instructors (RKC is a Pavel certification). There were a few in the town I live in, and the hour session with the guy I called was very reasonable, a HELL of a workout and also gave me some really good info to tweak a few technique things.

[JLuger]

I would personally recommend a session with a trainer, or a class to really learn proper form. I stared with the Pavel, crossfit, video lessons, and then took a class. I was glad I did. As the instructor pointed out, it doesn't matter if you know what proper form should be, without someone knowledgable spotting and correcting you, you can never be sure your form is actually correct. A few small adjustments, and my performance and results took off.

And I agree about the Crossfit comments. Bringing the bell to 12 o'clock is not a good idea for several reasons.

Mike Mahler also has a great video called something like "Kettlebell 300 Workout".