Confession

My gym has acquired a few kettlebells. They keep them in the personal
training area but in the last few days, as I leave the gym, I have snuck
in and tried them. Having looked at some youtube to get tips I have to
admit that these suckers sure add something different.

I think, on some days, I will cut my traditional weightlifting time by
10 minutes and go and play with them some more....

Bob

Bob Volkmer <mfw@volkmer.biz> writes:

> My gym has acquired a few kettlebells. They keep them in the personal
> training area but in the last few days, as I leave the gym, I have
> snuck in and tried them. Having looked at some youtube to get tips I
> have to admit that these suckers sure add something different.
>
> I think, on some days, I will cut my traditional weightlifting time by
> 10 minutes and go and play with them some more....

Kettlebells are fun, and 10 minutes playing around with them is about
right.

Jason

"Bob Volkmer" <mfw@volkmer.biz> wrote in message
news:0067047e$0$9723$c3e8da3@news.astraweb.com...
> My gym has acquired a few kettlebells. They keep them in the personal
> training area but in the last few days, as I leave the gym, I have
> snuck in and tried them. Having looked at some youtube to get tips I
> have to admit that these suckers sure add something different.
>
> I think, on some days, I will cut my traditional weightlifting time by
> 10 minutes and go and play with them some more....
>
> Bob

I highly recommend an in-person visit with an RKC or at least one of
Pavel's DVDs or books to get you off on the right foot. There are some
things that are the same and some things that are different. The fact
that you can swing it back between your legs allows for some unique
training techniques, and likewise the handle/off-center aspect is
different and can be used to good advantage.

If I was going to give you one hint, it would be: with a flat back,
swing the thing behind you like you're trying to be the center on an
American football team, and think about throwing it in front of you and
not up - then just redirect the force to bring the weight to your body.
This makes, e.g., a kettlebell clean significantly different from a
barbell clean. You can do a kettlebell clean just like a barbell clean
but then you miss out on the kettlebell's unique advantages.

-S-
http://www.kbnj.com

"Bob Volkmer" <mfw@volkmer.biz> wrote in message
news:0067047e$0$9723$c3e8da3@news.astraweb.com...
> My gym has acquired a few kettlebells. They keep them in the personal
> training area but in the last few days, as I leave the gym, I have snuck
> in and tried them. Having looked at some youtube to get tips I have to
> admit that these suckers sure add something different.
>
> I think, on some days, I will cut my traditional weightlifting time by 10
> minutes and go and play with them some more....
>
> Bob

Sounds great Bob. How you doing? You haven't been posting much.

I started back yesterday very lightly.

On 2/07/2009 7:49 AM, Just Plain Burr wrote:
> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>> My gym has acquired a few kettlebells. They keep them in the personal
>> training area but in the last few days, as I leave the gym, I have snuck
>> in and tried them. Having looked at some youtube to get tips I have to
>> admit that these suckers sure add something different.
>>
>> I think, on some days, I will cut my traditional weightlifting time by 10
>> minutes and go and play with them some more....
>>
>> Bob
>
> Sounds great Bob. How you doing? You haven't been posting much.
>
> I started back yesterday very lightly.
>
>
>
I am doing okay thanks. Working out 5-6 days a week and progressing
slowly. Good to hear you are back lifting after your "shocking"
experience.

On 2/07/2009 6:13 AM, Steve Freides wrote:
> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>> My gym has acquired a few kettlebells. They keep them in the personal
>> training area but in the last few days, as I leave the gym, I have
>> snuck in and tried them. Having looked at some youtube to get tips I
>> have to admit that these suckers sure add something different.
>>
>> I think, on some days, I will cut my traditional weightlifting time by
>> 10 minutes and go and play with them some more....
>>
>> Bob
>
> I highly recommend an in-person visit with an RKC or at least one of
> Pavel's DVDs or books to get you off on the right foot. There are some
> things that are the same and some things that are different. The fact
> that you can swing it back between your legs allows for some unique
> training techniques, and likewise the handle/off-center aspect is
> different and can be used to good advantage.
>
> If I was going to give you one hint, it would be: with a flat back,
> swing the thing behind you like you're trying to be the center on an
> American football team, and think about throwing it in front of you and
> not up - then just redirect the force to bring the weight to your body.
> This makes, e.g., a kettlebell clean significantly different from a
> barbell clean. You can do a kettlebell clean just like a barbell clean
> but then you miss out on the kettlebell's unique advantages.
>
> -S-
> http://www.kbnj.com
>
>
Thanks Steve. I am still musing your examples of US football as I have
no idea what a "center" does in gridiron. Rugby Union or League I
understand I think I understand.

Anyhow, tomorrow after my chest session I am going to mess with the
coloUred 'bells again.

"Bob Volkmer" <mfw@volkmer.biz> wrote in message
news:025c6946$0$31363$c3e8da3@news.astraweb.com...
> On 2/07/2009 6:13 AM, Steve Freides wrote:
>> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
>> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>>> My gym has acquired a few kettlebells. They keep them in the personal
>>> training area but in the last few days, as I leave the gym, I have
>>> snuck in and tried them. Having looked at some youtube to get tips I
>>> have to admit that these suckers sure add something different.
>>>
>>> I think, on some days, I will cut my traditional weightlifting time by
>>> 10 minutes and go and play with them some more....
>>>
>>> Bob
>>
>> I highly recommend an in-person visit with an RKC or at least one of
>> Pavel's DVDs or books to get you off on the right foot. There are some
>> things that are the same and some things that are different. The fact
>> that you can swing it back between your legs allows for some unique
>> training techniques, and likewise the handle/off-center aspect is
>> different and can be used to good advantage.
>>
>> If I was going to give you one hint, it would be: with a flat back,
>> swing the thing behind you like you're trying to be the center on an
>> American football team, and think about throwing it in front of you and
>> not up - then just redirect the force to bring the weight to your body.
>> This makes, e.g., a kettlebell clean significantly different from a
>> barbell clean. You can do a kettlebell clean just like a barbell clean
>> but then you miss out on the kettlebell's unique advantages.
>>
>> -S-
>> http://www.kbnj.com
>>
>>
> Thanks Steve. I am still musing your examples of US football as I have no
> idea what a "center" does in gridiron. Rugby Union or League I understand
> I think I understand.
>
> Anyhow, tomorrow after my chest session I am going to mess with the
> coloUred 'bells again.

You will be messing with your back and joints in the bargain

"Bob Volkmer" <mfw@volkmer.biz> wrote in message
news:025c6946$0$31363$c3e8da3@news.astraweb.com...
> On 2/07/2009 6:13 AM, Steve Freides wrote:
>> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
>> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>>> My gym has acquired a few kettlebells. They keep them in the
>>> personal
>>> training area but in the last few days, as I leave the gym, I have
>>> snuck in and tried them. Having looked at some youtube to get tips I
>>> have to admit that these suckers sure add something different.
>>>
>>> I think, on some days, I will cut my traditional weightlifting time
>>> by
>>> 10 minutes and go and play with them some more....
>>>
>>> Bob
>>
>> I highly recommend an in-person visit with an RKC or at least one of
>> Pavel's DVDs or books to get you off on the right foot. There are
>> some
>> things that are the same and some things that are different. The
>> fact
>> that you can swing it back between your legs allows for some unique
>> training techniques, and likewise the handle/off-center aspect is
>> different and can be used to good advantage.
>>
>> If I was going to give you one hint, it would be: with a flat back,
>> swing the thing behind you like you're trying to be the center on an
>> American football team, and think about throwing it in front of you
>> and
>> not up - then just redirect the force to bring the weight to your
>> body.
>> This makes, e.g., a kettlebell clean significantly different from a
>> barbell clean. You can do a kettlebell clean just like a barbell
>> clean
>> but then you miss out on the kettlebell's unique advantages.
>>
>> -S-
>> http://www.kbnj.com
>>
>>
> Thanks Steve. I am still musing your examples of US football as I have
> no idea what a "center" does in gridiron. Rugby Union or League I
> understand I think I understand.
>
> Anyhow, tomorrow after my chest session I am going to mess with the
> coloUred 'bells again.

Two pictures are worth a thousand words.

http://en.wikipedia.org/wiki/Snap_(football)

http://en.wikipedia.org/wiki/File:CenterSnap.jpg - if you get rid of the
second arm on the thigh, there is a lot to this posture that's like a
good box squat - shins nearly vertical, hips back, chest and neck
neutral or slightly extended. Imagine what happens to his arm as he
passes the ball back to the quarterback - that backmost position, where
his arm would be almost in his groin and his hand under his butt, more
or less -that's what you want the backmost position of a kettlebell
swing to look like.

The big deal here is the ability to load the hips and hamstrings - if
you swing your kettlebell by letting the knees come forward and rounding
the back, you've given up on a lot of the potential power. Same thing
if you just let the weight "fall" back - you really want to preload the
posterior chain, and then release all that tension as you swing the bell
forward.

-S-
http://www.kbnj.com

On Jul 2, 2:44*pm, "Steve Freides" <st...@kbnj.com> wrote:
> "Bob Volkmer" <m...@volkmer.biz> wrote in message
>
> news:025c6946$0$31363$c3e8da3@news.astraweb.com...
>
>
>
> > On 2/07/2009 6:13 AM, Steve Freides wrote:
> >> "Bob Volkmer"<m...@volkmer.biz> *wrote in message
> >>news:0067047e$0$9723$c3e8da3@news.astraweb.com.. .
> >>> My gym has acquired a few kettlebells. They keep them in the
> >>> personal
> >>> training area but in the last few days, as I leave the gym, I have
> >>> snuck in and tried them. Having looked at some youtube to get tips I
> >>> have to admit that these suckers sure add something different.
>
> >>> I think, on some days, I will cut my traditional weightlifting time
> >>> by
> >>> 10 minutes and go and play with them some more....
>
> >>> Bob
>
> >> I highly recommend an in-person visit with an RKC or at least one of
> >> Pavel's DVDs or books to get you off on the right foot. *There are
> >> some
> >> things that are the same and some things that are different. *The
> >> fact
> >> that you can swing it back between your legs allows for some unique
> >> training techniques, and likewise the handle/off-center aspect is
> >> different and can be used to good advantage.
>
> >> If I was going to give you one hint, it would be: with a flat back,
> >> swing the thing behind you like you're trying to be the center on an
> >> American football team, and think about throwing it in front of you
> >> and
> >> not up - then just redirect the force to bring the weight to your
> >> body.
> >> This makes, e.g., a kettlebell clean significantly different from a
> >> barbell clean. *You can do a kettlebell clean just like a barbell
> >> clean
> >> but then you miss out on the kettlebell's unique advantages.
>
> >> -S-
> >>http://www.kbnj.com
>
> > Thanks Steve. I am still musing your examples of US football as I have
> > no idea what a "center" does in gridiron. Rugby Union or League I
> > understand I think I understand.
>
> > Anyhow, tomorrow after my chest session I am going to mess with the
> > coloUred 'bells again.
>
> Two pictures are worth a thousand words.
>
> http://en.wikipedia.org/wiki/Snap_(football)
>
> http://en.wikipedia.org/wiki/File:CenterSnap.jpg- if you get rid of the
> second arm on the thigh, there is a lot to this posture that's like a
> good box squat - shins nearly vertical, hips back, chest and neck
> neutral or slightly extended. *Imagine what happens to his arm as he
> passes the ball back to the quarterback - that backmost position, where
> his arm would be almost in his groin and his hand under his butt, more
> or less -that's what you want the backmost position of a kettlebell
> swing to look like.
>
> The big deal here is the ability to load the hips and hamstrings - if
> you swing your kettlebell by letting the knees come forward and rounding
> the back, you've given up on a lot of the potential power. *Same thing
> if you just let the weight "fall" back - you really want to preload the
> posterior chain, and then release all that tension as you swing the bell
> forward.
>
> -S-http://www.kbnj.com

http://www.youtube.com/watch?v=m-xUhgoRzt4

On 3/07/2009 4:14 AM, Steve Freides wrote:
> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
> news:025c6946$0$31363$c3e8da3@news.astraweb.com...
>> On 2/07/2009 6:13 AM, Steve Freides wrote:
>>> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
>>> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>>>> My gym has acquired a few kettlebells. They keep them in the
>>>> personal
>>>> training area but in the last few days, as I leave the gym, I have
>>>> snuck in and tried them. Having looked at some youtube to get tips I
>>>> have to admit that these suckers sure add something different.
>>>>
>>>> I think, on some days, I will cut my traditional weightlifting time
>>>> by
>>>> 10 minutes and go and play with them some more....
>>>>
>>>> Bob
>>> I highly recommend an in-person visit with an RKC or at least one of
>>> Pavel's DVDs or books to get you off on the right foot. There are
>>> some
>>> things that are the same and some things that are different. The
>>> fact
>>> that you can swing it back between your legs allows for some unique
>>> training techniques, and likewise the handle/off-center aspect is
>>> different and can be used to good advantage.
>>>
>>> If I was going to give you one hint, it would be: with a flat back,
>>> swing the thing behind you like you're trying to be the center on an
>>> American football team, and think about throwing it in front of you
>>> and
>>> not up - then just redirect the force to bring the weight to your
>>> body.
>>> This makes, e.g., a kettlebell clean significantly different from a
>>> barbell clean. You can do a kettlebell clean just like a barbell
>>> clean
>>> but then you miss out on the kettlebell's unique advantages.
>>>
>>> -S-
>>> http://www.kbnj.com
>>>
>>>
>> Thanks Steve. I am still musing your examples of US football as I have
>> no idea what a "center" does in gridiron. Rugby Union or League I
>> understand I think I understand.
>>
>> Anyhow, tomorrow after my chest session I am going to mess with the
>> coloUred 'bells again.
>
> Two pictures are worth a thousand words.
>
> http://en.wikipedia.org/wiki/Snap_(football)
>
> http://en.wikipedia.org/wiki/File:CenterSnap.jpg - if you get rid of the
> second arm on the thigh, there is a lot to this posture that's like a
> good box squat - shins nearly vertical, hips back, chest and neck
> neutral or slightly extended. Imagine what happens to his arm as he
> passes the ball back to the quarterback - that backmost position, where
> his arm would be almost in his groin and his hand under his butt, more
> or less -that's what you want the backmost position of a kettlebell
> swing to look like.
>
> The big deal here is the ability to load the hips and hamstrings - if
> you swing your kettlebell by letting the knees come forward and rounding
> the back, you've given up on a lot of the potential power. Same thing
> if you just let the weight "fall" back - you really want to preload the
> posterior chain, and then release all that tension as you swing the bell
> forward.
>
> -S-
> http://www.kbnj.com
>
>
Steve

It went okay I guess. When I say "went" I mean the kettlebells. They had
an 8 kg, 10 kg and a 12 kg bell. Naturally, trying to focus on good form
I started with the orange 8 kg 'bell. I was paying attention to your
suggestion about pre-loading the posterior chain. So I pulled that
sucker down as hard as I could in the swing.

Unfortunately, due to my anxiety of trying a new routine, my hands were
a bit sweaty. I lost my grip well after the 'bell was behind me. I am a
bit hazy as to what actually happened as the release of the 'bell caused
me to fall forward and I finished up on the floor.

Luckily the place was quiet but there was a young guy on the seated
cable row and I asked him what actually happened. He said the 'bell flew
backward and hit the 45 degree leg press then ricocheted sideways and
came to rest near the seated calf raise. Maybe I could make a
quarterback in my next life!

Anyhow, I figured what the heck and grabbed the 12 kg bell. The blue
one. Not having learned from my mistake I forgot form and actually used
my arms to swing it way up above head height - almost on a trajectory
just below the new plasma screens the gym installed...........

Bob


P.S. The workout went well and I will continue with them from time to time.

"Bob Volkmer"

>
> Unfortunately, due to my anxiety of trying a new routine, my hands were a
> bit sweaty. I lost my grip well after the 'bell was behind me. I am a bit
> hazy as to what actually happened as the release of the 'bell caused me to
> fall forward and I finished up on the floor.
>
Butter Fingers

"Bob Volkmer" <mfw@volkmer.biz> wrote in message
news:025dba69$0$25471$c3e8da3@news.astraweb.com...
> On 3/07/2009 4:14 AM, Steve Freides wrote:
>> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
>> news:025c6946$0$31363$c3e8da3@news.astraweb.com...
>>> On 2/07/2009 6:13 AM, Steve Freides wrote:
>>>> "Bob Volkmer"<mfw@volkmer.biz> wrote in message
>>>> news:0067047e$0$9723$c3e8da3@news.astraweb.com...
>>>>> My gym has acquired a few kettlebells. They keep them in the
>>>>> personal
>>>>> training area but in the last few days, as I leave the gym, I have
>>>>> snuck in and tried them. Having looked at some youtube to get tips
>>>>> I
>>>>> have to admit that these suckers sure add something different.
>>>>>
>>>>> I think, on some days, I will cut my traditional weightlifting
>>>>> time
>>>>> by
>>>>> 10 minutes and go and play with them some more....
>>>>>
>>>>> Bob
>>>> I highly recommend an in-person visit with an RKC or at least one
>>>> of
>>>> Pavel's DVDs or books to get you off on the right foot. There are
>>>> some
>>>> things that are the same and some things that are different. The
>>>> fact
>>>> that you can swing it back between your legs allows for some unique
>>>> training techniques, and likewise the handle/off-center aspect is
>>>> different and can be used to good advantage.
>>>>
>>>> If I was going to give you one hint, it would be: with a flat back,
>>>> swing the thing behind you like you're trying to be the center on
>>>> an
>>>> American football team, and think about throwing it in front of you
>>>> and
>>>> not up - then just redirect the force to bring the weight to your
>>>> body.
>>>> This makes, e.g., a kettlebell clean significantly different from a
>>>> barbell clean. You can do a kettlebell clean just like a barbell
>>>> clean
>>>> but then you miss out on the kettlebell's unique advantages.
>>>>
>>>> -S-
>>>> http://www.kbnj.com
>>>>
>>>>
>>> Thanks Steve. I am still musing your examples of US football as I
>>> have
>>> no idea what a "center" does in gridiron. Rugby Union or League I
>>> understand I think I understand.
>>>
>>> Anyhow, tomorrow after my chest session I am going to mess with the
>>> coloUred 'bells again.
>>
>> Two pictures are worth a thousand words.
>>
>> http://en.wikipedia.org/wiki/Snap_(football)
>>
>> http://en.wikipedia.org/wiki/File:CenterSnap.jpg - if you get rid of
>> the
>> second arm on the thigh, there is a lot to this posture that's like a
>> good box squat - shins nearly vertical, hips back, chest and neck
>> neutral or slightly extended. Imagine what happens to his arm as he
>> passes the ball back to the quarterback - that backmost position,
>> where
>> his arm would be almost in his groin and his hand under his butt,
>> more
>> or less -that's what you want the backmost position of a kettlebell
>> swing to look like.
>>
>> The big deal here is the ability to load the hips and hamstrings - if
>> you swing your kettlebell by letting the knees come forward and
>> rounding
>> the back, you've given up on a lot of the potential power. Same
>> thing
>> if you just let the weight "fall" back - you really want to preload
>> the
>> posterior chain, and then release all that tension as you swing the
>> bell
>> forward.
>>
>> -S-
>> http://www.kbnj.com
>>
>>
> Steve
>
> It went okay I guess. When I say "went" I mean the kettlebells. They
> had an 8 kg, 10 kg and a 12 kg bell. Naturally, trying to focus on
> good form I started with the orange 8 kg 'bell. I was paying attention
> to your suggestion about pre-loading the posterior chain. So I pulled
> that sucker down as hard as I could in the swing.
>
> Unfortunately, due to my anxiety of trying a new routine, my hands
> were a bit sweaty. I lost my grip well after the 'bell was behind me.
> I am a bit hazy as to what actually happened as the release of the
> 'bell caused me to fall forward and I finished up on the floor.
>
> Luckily the place was quiet but there was a young guy on the seated
> cable row and I asked him what actually happened. He said the 'bell
> flew backward and hit the 45 degree leg press then ricocheted sideways
> and came to rest near the seated calf raise. Maybe I could make a
> quarterback in my next life!
>
> Anyhow, I figured what the heck and grabbed the 12 kg bell. The blue
> one. Not having learned from my mistake I forgot form and actually
> used my arms to swing it way up above head height - almost on a
> trajectory just below the new plasma screens the gym
> installed...........
>
> Bob
>
>
> P.S. The workout went well and I will continue with them from time to
> time.

Funny but good - the motion really is like throwing it behind you.

You need _way_ heavier. Most adult men should start w/ 16 kg and move
fairly soon thereafter to 24 kg. If you can stand the sumo-width
stance, swing two of them at the same time, one in each hand. Try not
to hit your knees. The different weights actually are part of the
workout - try to keep both bells moving together. But even 20 kg total
is way too light, e.g., when I swing one kettlebell, 24 is the lightest
I use, 32 the most common, and I go up to 40 kg for one-armed swings. I
did two-kb swings the other day with a 16 and a 24.

As to how high to swing it, I prefer to have a feeling of the lats
engaging, which means you'll probably keep it to parallel to the ground
or lower - not much point, regardless of what you see on the xfit site
and elsewhere, in doing higher swings.

-S-
http://www.kbnj.com

On Jul 2, 8:49*am, "David" <forgot...@yahoo.com.au> wrote:
<snip>
>
> You will be messing with your back and joints in the bargain

That's called "getting out of bed in the morning," David. ;-D

--

On Jul 1, 5:17*am, Bob Volkmer <m...@volkmer.biz> wrote:
> My gym has acquired a few kettlebells. They keep them in the personal
> training area but in the last few days, as I leave the gym, I have snuck
> in and tried them. Having looked at some youtube to get tips I have to
> admit that these suckers sure add something different.
>
> I think, on some days, I will cut my traditional weightlifting time by
> 10 minutes and go and play with them some more....
>
> Bob

I have a whopping ten-pound kb that I picked up at Walmart or Target.
Use it as a door stop.

Still, I see the value in using any piece of weight equipment. Enjoy
this new toy!

--

On Jul 2, 4:58*am, Bob Volkmer <m...@volkmer.biz> wrote:
> On 2/07/2009 7:49 AM, Just Plain Burr wrote:
<snip>
> I am doing okay thanks. Working out 5-6 days a week
> and progressing slowly.

Glad to hear that, Bob.

> Good to hear you are back lifting after your
> "shocking" experience.

X2

How's it going now, Burr?

--

"Curt" <curtjames@gmail.com> wrote in message
news:468c639e-7aa0-442c-b72d-0184a29a384e@x5g2000yqk.googlegroups.com...
On Jul 2, 8:49 am, "David" <forgot...@yahoo.com.au> wrote:
<snip>
>
> You will be messing with your back and joints in the bargain

That's called "getting out of bed in the morning," David. ;-D

right on curt - miss ya mate . . . where ya hangin out these days?

--

On 1 jul, 22:43, "Steve Freides" <st...@kbnj.com> wrote:

> I highly recommend an in-person visit with an RKC or at least one of
> Pavel's DVDs or books to get you off on the right foot.

Thats a surpise!

> If I was going to give you one hint, it would be: with a flat back,
> swing the thing behind you like you're trying to be the center on an
> American football team, and think about throwing it in front of you and
> not up

Since the shoulder joint works in a circulair motion, just like all
the other joints, going in FRONT and UP are exactlty the same.

Idiot.

If anyone here doesnt believe me, try to lift your arm forward without
going up. Good luck.

--
UC