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  • #16
    Originally posted by Rosencrantz1 View Post
    I've been doing the Enter The Kettlebell program for close to a year. I started with a 16kg bell (35lb) and am now working with the 24kg bell (53 lbs). I do almost no 'cardio' - some jumping rope a few times a week is about it. I'm the leanest I've ever been in my life and, more than that, in the best overall shape of my life. I work out 3-3.5 hours a week total.
    I have been doing the Enter the Kettlebell for a month now, just doing the minimum program, swings and getups with a 35 lb, when did or have you made the switch over to the advance program?
    I Kettlebell therefore I am.

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    • #17
      TorMag

      I did the Program Minimum for probably 3-4 months before moving to the RoP. I did RoP with the 16kg bell for about 6 months, moving up to 5x(1,2,3,4,5) ladders on my heavy day, and solid technique in my snatches and swings.

      When I moved up to the 24kg bell, I did a training session with a RKC to dial-in my form. I've been back on the PM with that heavier bell since the 1st of the year. I'm hoping to start RoP with it sometime in the foreseeable future.

      You can make a ton of progress with the 35lb bell and the PM. I say don't be in any kind of rush to move into RoP. Just make sure you are doing some "practicing" of the RoP moves - C+P and snatch - as part of your work. Slow and steady wins the race, for sure.
      “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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      • #18
        Originally posted by Rosencrantz1 View Post
        TorMag

        I did the Program Minimum for probably 3-4 months before moving to the RoP. I did RoP with the 16kg bell for about 6 months, moving up to 5x(1,2,3,4,5) ladders on my heavy day, and solid technique in my snatches and swings.

        When I moved up to the 24kg bell, I did a training session with a RKC to dial-in my form. I've been back on the PM with that heavier bell since the 1st of the year. I'm hoping to start RoP with it sometime in the foreseeable future.

        You can make a ton of progress with the 35lb bell and the PM. I say don't be in any kind of rush to move into RoP. Just make sure you are doing some "practicing" of the RoP moves - C+P and snatch - as part of your work. Slow and steady wins the race, for sure.
        Thanks for that... I got some smaller K-Bs too for my wife and daughter (Found a guy here in Atlanta that sells the k-b's for $1.30 per pound). So I have been practicing cleans and snatches with lighter k-b's. Can believe how bad I was banging my wrists with the clean before I figured it out.....
        I Kettlebell therefore I am.

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        • #19
          25 minutes of swings! wow. ambitious doesn't even begin to describe that.

          why not incorporate swings into some kind of a conditioning routine?

          i suggest a swing/burpee ladder.

          ladder down on your swings from 20 to 2 by 2's as you ladder up in burpees from 1 to 10 by 1's.

          here's how the reps would break down...

          20 swings/1 burpee
          18 swings/2 burpees
          16 swings/3 burpees
          14 swings/4 burpees
          12 swings/5 burpees
          10 swings/6 burpees
          8 swings/7 burpees
          6 swings/8 burpees
          4 swings/9 burpees
          2 swings/10 burpees

          this is a guaranteed SMOKER. as you get more advanced, you can substitute the swings for kettlebell snatches.

          if you can't do burpees, you can substitute half burpees (no jump) or squat thrusts (burpees with no push-up).

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          • #20
            I actually like to combine kettlebell swings with running.... for that cardio high! Try being more primal- get the carbs out and walk. It's normal to crave carbs when the weather warms up so sure if you feel fat you might want to swing that kettlebell around then run a little. Keep the workout short though- no longer than 25 minutes.

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            • #21
              Originally posted by Tom Dunphy View Post
              i suggest a swing/burpee ladder.

              ladder down on your swings from 20 to 2 by 2's as you ladder up in burpees from 1 to 10 by 1's.

              here's how the reps would break down...

              20 swings/1 burpee
              18 swings/2 burpees
              16 swings/3 burpees
              14 swings/4 burpees
              12 swings/5 burpees
              10 swings/6 burpees
              8 swings/7 burpees
              6 swings/8 burpees
              4 swings/9 burpees
              2 swings/10 burpees

              this is a guaranteed SMOKER. as you get more advanced, you can substitute the swings for kettlebell snatches.

              if you can't do burpees, you can substitute half burpees (no jump) or squat thrusts (burpees with no push-up).
              Wow... tried this today (squat thrusts - not pushups for me till tennis elbow resolves) - did NOT think it would be that hard! I was left huffing and puffing for quite awhile. Thanks for sharing...

              -Lydia

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              • #22
                Kettlebell and burpee ladder

                Hey there,

                Just did this for the first time, wow - thought given how much kettling / jogging / bootcamp etc I have done in the last year this would be ok. My heart is pouding out of my chest. I only used doublehand swings, thought I'd save the overhead for later. I'm using a 12kg (26.5lb) kettlebell.

                It took me 6 minutes 29 seconds. I tried to do it as intensly as I could.

                My previous kettlebell workout was 50 minutes where I was incorporating a warm up followed by 3 x 5 minute swings working 15 x 15 for the first and 20 x 10 for the 2nd 2 sets taking a minutes rest in between. First session was mixed, 2nd overhead and 3rd mixed. I'm nearly snatching the 12kg, could snatch the 8kg well.

                I have incorporated a bit of jogging (only 5km twice weekly) but do not enjoy it. If you could suggest other workouts such as this to mix up my kettlebell routine it would be great.

                I meant to mention that as my original routine (kb) was taking so long I condensed it to a 400 rep workout incorporating all the presses/push/swings/abs/arms and it takes me about 15 minutes (that would include 2 x 30 second planks at the end and perhaps some renegade rows if my arms haven't died).

                I'm a mother of 4 boys (all 8 and under) am no more than 63kg (want to be 57kg) but find fat loss just isn't happening on the scale but my figure is changing (have ditched the scale after turning 40).

                Any suggestion for specific kettlebell fat burn apart from what I am doing?

                Thank you
                Anniex4

                ps my diet is excellent, I do indulge in a bit of wine at the weekend but otherwise eat largely non processed food with a huge emphasis on fresh fish as I live in a coastal fishing village in the southeast of Ireland.

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                • #23
                  Kettlebells are my weapon of choice along with bodyweight exercises.

                  That ladder posted above is a killer.

                  I go to KB class that is an absolute killer as well but I love it.

                  10 x 2 minute rounds with 30 seconds rest in between and then a 9 minute continuous meltdown at the end!

                  Try throwing in some tabata protocols every now and then just to get your heart pumping. 20/10 x 8 and use a heavier weight.

                  I think your better off doing less reps with a heavier weight on primal although I tend to do both methods myself.

                  Also there are a few threads on Kettlebells if your scroll through the pages or search.

                  GL
                  2010 - 5,11 and 101KG

                  2012 - 5,11 and 77KG

                  Train hard, eat well and love life

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                  • #24
                    If you're really going 30 straight minutes (which would put your heart rate in Lance Armstrong regions for a nice stretch), my suggestion would be to lower the reps and up the weight.

                    Lots of the above suggestions would work well with this. For swings, a 36 lb KB, working up to 20 overhead per set, should get nice results.

                    I would also second our colleagues who suggest ditching the running. It's probably more trouble than it's worth - particularly at that pace.

                    Heavier bells and bigger movements - as per the above!

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                    • #25
                      Once a week I do 75 swings with 55 pounds. takes less than 2 minutes. I'm breathing at end like I just pushed my car up a hill.

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                      • #26
                        Originally posted by TorMag View Post
                        Thanks for that... I got some smaller K-Bs too for my wife and daughter (Found a guy here in Atlanta that sells the k-b's for $1.30 per pound). So I have been practicing cleans and snatches with lighter k-b's. Can believe how bad I was banging my wrists with the clean before I figured it out.....
                        Check out Ebay for Kettle bells. There is a company, New York Iron (or something like that) that is the cheapest I've found, mainly because they ship USP one price pack.

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                        • #27
                          Originally posted by Rich Capalbo View Post
                          Check out Ebay for Kettle bells. There is a company, New York Iron (or something like that) that is the cheapest I've found, mainly because they ship USP one price pack.
                          Rich, the cheapest I have found is Walmart online, and they ship to your local Walmart for free.....
                          I Kettlebell therefore I am.

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                          • #28
                            Originally posted by TorMag View Post
                            Rich, the cheapest I have found is Walmart online, and they ship to your local Walmart for free.....
                            Thanks. By the way, I used to work with Dan Haggarty when I lived in L.A.

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                            • #29
                              I like to work at home with dvd's and want to get into Kettlebell workouts

                              would these substitute my lifting days?

                              anyone recommend a good dvd to purchase?

                              I am 35 yo female and do lift

                              anyone have an idea about what kettlebell weight I should buy to start with? i currently lift with dumbbells and do bench presses with 20 lbs in each hand and bicep curls with 15 lbs in each hand. just to give you an idea of what i'm lifting.

                              jaime

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                              • #30
                                Originally posted by jmosery View Post
                                I like to work at home with dvd's and want to get into Kettlebell workouts

                                would these substitute my lifting days?

                                anyone recommend a good dvd to purchase?

                                I am 35 yo female and do lift

                                anyone have an idea about what kettlebell weight I should buy to start with? i currently lift with dumbbells and do bench presses with 20 lbs in each hand and bicep curls with 15 lbs in each hand. just to give you an idea of what i'm lifting.

                                jaime
                                Women are recommended to start with 25 lbs bells, sounds like those would not be a problem for you. As far as video, be a little selective, there is some junk out there now, but anything by Steve Cotter would be good. He is a little dry, but has some great videos.
                                I Kettlebell therefore I am.

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