Archive for February, 2012
Warm-up/ Skill: Object to this warm-up/skill is to deepen your skill set for the following exercises:
Pull-up (static hold at top on movement)
Note: work all of your weak areas in these exercises. Maybe go a little heavier, spend more time in a weak section of the range of motion and really focus on perfecting your form. Get better at these!
Workout: continuous clock: 15sec work/ 15 sec rest — total time 20min
5 min snatches
5 min of row machine (for the 15 sec rest do a maintained row…. Keep rowing!)
Squat with out weight
Warm-up: 5 rounds
2 TGU R (start the TGU from a standing position)
4 Snatch R
6 Press R
2 TGU L
4 Snatch L
6 Press L
for 5 RND
Skill: Pilates skill
Workout: 5 rounds
2 TGU R (start the TGU from a standing position)
4 Snatch R
6 Press R
2 TGU L
4 Snatch L
6 Press L
Warm-up: 1min of each for 3 rounds
Double clean and press
Skill: TGU break down
Workout: tabata (20 sec work 10 sec rest) each exercise for 2 rounds
First 8 rounds all done with right hand (4min)
Get up sit up
High bridge to knee
OH lunge to “T” position
2 hand swing
Second 8 rounds done with the left hand (4min)
Warm-up: Plank on KBell progression: from a yoga block to a KB moving planks. Practice moving from the floor in a plank position onto the yoga block on to the KB and back down.
Plank roll: from the forearms, side roll to a plank. Work up to roll from hands and toes.
Skill: deck squat roll to KB curl Progression
Workout: Play until tired
Deck squat roll to KB curl to standing/ row 300 m
OH swing/ jump rope 100x (40 double unders)
Goblet get-up sit up/ 20 jumping pulls (scale: kipping or momentum pull-ups)(TRX rows)
Warm-up: 1 min each for 1 round
Sling shot with a hold
Dead lift to a squat
Walk out to push up
Figure 8 to a hold with a swing size weight
Plank – pause – opposite arm/leg lift
Skill: heartbeat squat and 1 leg deadlift
Workout: 3 quality rounds
5 1 leg dead lift each side with double KBs
1 min snatch on right side
10 heartbeat squats
1 min snatch on left side
100 jump rope or 33 double unders
Warm-up: 3 rounds
30 ft Inch worm donkey kick
30 ft crab walk
10 OH squats facing a wall
20 jumping pull-ups
10 TRX matrix row each side
300 m row
Skill: seated rolling
Rolling up with KB (double and single)
Workout: quality rounds for 20 min
30 low med high swings 2 hand swing
30 low med high swing with 1 arm swing
Jump for height from deep pause squat
30 alternating low med high swing with 1 arm swing
This is a article by Mark de Grasse on what type of KB to use.
Product Comparison: Competition Kettlebells vs Cast-Iron Kettlebells
Which kettlebell should you buy, cast-iron kettlebells versus competition kettlebells
What is the difference between cast-iron kettlebells and competition kettlebells?
If you’re not familiar with kettlebells (surprisingly, many people have never heard of kettlebells and will call them kettle balls, cattle bells, or some other embarrassing variation if given the opportunity), then you might not know the differences between cast-iron kettlebells and competition kettlebells. A kettlebell is basically a ball of metal with a handle extending out of one side. They’re used for full-body movements to generate awesome strength gains, enhanced conditioning, agility, balance, and everything else you could want in a simple workout instrument. I won’t go into details here, but check out the My Mad Methods workout database for kettlebell workouts, articles, and videos.
The two variations you’ll see are traditional, cast-iron kettlebells and steel, competition kettlebells. Both types have similarities and differences, advantages and disadvantages depending on what you’re trying to achieve, your skill level, and your personal preference. This article will lay out some of these aspects.
Cast-Iron Kettlebells vs Competition Kettlebells – The Basics
Traditional Cast-Iron Kettlebells
Kettlebell Comparison: Cast-Iron KettlebellsTraditional cast-iron kettlebells are the kettlebells you will see most people using. They consist of a ball of cast-iron that ranges in diameter based on weight and manufacturer. The heavier the kettlebell, the larger the ball, and in some cases, the larger the handle. The handle is slightly rounded and attached to the top of the ball. The bottom of the kettlebell is flat, but again, you’ll find different diameters of flatness based on the brand. You may find that some cast-iron kettlebells have been dipped in rubber or vinyl. Some manufacturers claim that this feature will keep the kettlebell from scratching your floor, and it might when you are repeatedly setting them down. Even so, don’t expect that covering to keep the kettlebell from busting a hole in your floor if it ways more than 4kg! The same goes for your toes or feet.
Kettlebell Comparison: Competition Kettlebells
Competition kettlebells are mainly used by long time kettlebell enthusiasts and people involved in Girevoy Sport (also known as kettlebell sport). Each kettlebell, no matter what the weight, maintains the same dimensions. This means that an 8kg (18lb) kettlebell will look exactly the same as a 48kg (106lb) kettlebell (most manufacturers differentiate the kettlebells by painting them different colors). The consistency in dimensions includes the ball of the kettlebell, the flatness of the base, and the handle diameter. While there are slight differences between manufacturers, most competition kettlebells, no matter where you get them, will share these competition-style dimensions. Competition kettlebells are made of a single piece of steel; the variation in weight is determined by the size of a cavity in the middle of each kettlebell. They also feature squarish style handles that jut out vertically from the ball of the kettlebell.
Cast-Iron Kettlebells vs Competition Kettlebells – Training
Your objectives should dictate which kettlebell you use (unless you only have one option, then just use that one because kettlebells are awesome in any form). In terms of training, the different sizes of the handle diameter, handle shape, ball size, and base flatness will help you determine your kettlebell.
If you are looking to perform dynamic, agility-oriented exercises involving rolls and groundwork, you may be happier with a cast-iron kettlebell. The curving handle of cast-iron kettlebells makes two hand exercises more comfortable versus the squarish style handles of competition kettlebells. The smaller size of cast-iron kettlebells also makes them easier to hold close to your body during deck squats and rocking chairs.
Heavy Strength Training
If you’re looking to perform heavy strength exercises, a competition kettlebell may be a better fit. As your training progresses and you require heavier and heavier kettlebells (if you are not requiring heavier kettlebells, you may be doing something wrong and should consult a professional), you’ll notice that the size of the handle and the ball of the kettlebell increase significantly. These larger kettlebells, especially when you get into the 36kg plus range, will require you to modify your form significantly for jerks, presses, squats, and any movement involving the rack position. Since competition kettlebells have the same dimensions no matter what the size, you don’t have to change the basic movements, allowing you to progress while focusing on your form rather than thinking about how awkward the weight feels; if you’ve ever messed around with a 48kg (106lb) cast-iron kettlebell, you know how funny it feels to have something the size of a basketball on your arm.
Grip Strength Training
Let’s say you’re looking to work on grip and forearm strength, rather than full body strength and power. For that situation, you might be happier with heavy cast-iron kettlebells. The diameter of the handles of cast-iron kettlebells increase with weight, meaning that every lift you perform will require more forearm, grip, and finger strength. The handles on large, cast-iron kettlebells act like fat bars for every lift you perform, especially high rep ballistic lifts like swings, snatches, and cleans. In addition, if you’re trying to incorporate grip training into basic lifts like the kettlebell press or front squat, the bottoms-up (or pistol grip) position will be significantly more difficult with the thicker handles offered by cast-iron kettlebells.
Training for Tall People
Another benefit of competition kettlebells is that they fit comfortably no matter what size you use. As a larger male (I’m 6′ 1″ and 200lbs), I have long forearms and hands. If I tried to use a cast-iron kettlebell that weighs anything less than 20kg and maintain good form in the rack position (meaning that my wrist is straight and the handle is at 45 degrees across my palm), the ball of the kettlebell rests on top of, or near, my wrist. This is very uncomfortable and could cause harm with any significant repetition. In addition, if I was a new user, I might start to bend my wrist in an incorrect position to avoid pain and allow the ball to rest in between my wrist and elbow where it should be.Competition kettlebells are long enough to fit in the correct position no matter what weight I use. Their large diameter (equal to the diameter of a 32kg cast-iron kettlebell) is comfortable for lifts requiring long term rack holds and for high rep ballistic lifts.
Kettlebell juggling is another area of kettlebell training that you may consider when choosing a kettlebell style. While most kettlebell juggling professionals seen online use competition kettlebells, most beginners will have a much shorter learning period with cast-iron kettlebells. The reason is both mental and physical; even though an 8kg cast-iron kettlebell and an 8kg competition kettlebell weight the same, people perceive the competition kettlebell as weighing more; because of this, they fear dropping the kettlebell on their feet more than they would with a cast-iron kettlebell. Since most people learn to juggle with lighter kettlebells, this is usually a valid concern. In addition, the rounded handles of cast-iron kettlebells make catching the kettlebell with two hands easier than the square handles of competition kettlebells (although it doesn’t make that much of a difference when it comes to one hand juggles). On the easier side of kettlebell juggling, regarding hand-to-hand kettlebell movements like alternating swings and figure 8′s, the rounded handle also helps beginners quite a bit.
If you’re a beginner and you are planning on performing Renegade Rows, Kettlebell Push Ups, or other exercises where the kettlebell sits on the ground, make sure the kettlebell has a certain amount of flatness on the bottom. I have seen many people nearly break their wrists when the kettlebell flopped to one side because the base was not flat enough (or the user’s balance or strength wasn’t developed enough).
Cast-Iron Kettlebells vs Competition Kettlebells – Price
While pricing can vary quite a bit depending on the manufacturer, you’ll typically find that competition kettlebells cost more than cast-iron kettlebells. The only exception would be Dragon Door kettlebells which actually cost more than most competition kettlebells you can find. Here is a breakdown of some popular distributors and the most popular kettlebell sizes (pricing is good as of 2/21/2012):
My Mad Methods
(Cast-Iron) Dragon Door
(Cast-Iron) Perform Better
(Competition) Bells of Steel
When choosing a kettlebell vendor, be sure to check their shipping costs. Some will have higher or lower rates based on your location in relation to their shipping warehouse. If it’s not readily apparent, just add the items to a cart, plug in your address, and find out how much it will be before entering your credit card information.
Cast-Iron Kettlebells vs Competition Kettlebells – My Mad Methods Opinion
Just like the “mad methods,” there is no wrong kettlebell, it just depends on what you’re looking to achieve with your training. I personally use both types depending on the exercise I’m performing and the mood I’m in.
Again, kettlebell training is awesome, so whatever you can get your hands on is great. Don’t stress too much over the kettlebell, after all, it’s just a lump of metal; what you do with it is what really matters.
My Mad Methods, Mark de Grasse
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
warm-up: with 2 different size bells; one medium size and one heavy
10 pushup on the bells
10 double swings
1 TGU each side (one side heavier than the other)
10 double cleans
Skill: standing on one leg press
Workout: with 2 different size bells; one heavy one medium size
4 rounds (switch what side of the body the KB is on after every round)
5 double press
5 hollow rock
5 snatch to burpee on the bells
5 renegade rows
5 double squats
Warm-up: 2 rounds
3 hanging straight leg raise with block between knees
9 strict roll up/down with block between knees
3 pull-ups with block between knees
9 reverse crunch with block between knees
5 min of hand to hand drills
Skill: inline lunge and bottom up clean
workout: 3 rounds of 13 each
mountain climber pushups each side (scale: TRX mountain climber push-ups or TRX mountain climbers)
bottom up clean inline lunge each side
alternating swings each side
20 deck squat/ side plank to shoulder/ jump for height
5 TGU each side
Workout: Fight Gone Bad
1 min for each
Box jump or jump over box
Push press with 2 KBs
Thruster with one KB
Sumo Dead Lift High Pull with 2 KBs