Your Kettlebell Training Not-To-Do List {Part 1}
December 15, 2009 by admin
I’m a huge fan of Tim Ferris’s Book, “The 4-Hour Work Week” Although a lot of what Tim discusses within his book isn’t exactly new; he presents it in such a way that is easily understood and actionable. And it’s Action that gets things done. But as Tim points out in his book, what you DON”T do is just as or even more important than what you DO do.
With that in mind here’s my Kettlebell Training Not-To-Do List. Please feel free to add your very own items within the comment section below:
1. Do not do too much too soon- I know that you’re psyched about your new training program and your new training tool but DO NOT go overboard.
Many kettlebell exercises may be completely new to you. You may have never worked your hamstrings and gluteals with the same intensity and focus as with traditional kettlebell exercises. When we do our 2-day kettlebell certifications, the attendees always complain of sore hamstrings and gluteals on the second day…and most of them are fitness professionals that are in great shape otherwise.
Likewise, in most situations people are not used to having their heart rates increase through high-repetition weight training. It’s a training stimulus that’s foreign to them and their systems…mind included, and they’re often not prepared for the workload or intensity.
Take it slow, only introduce 1 or 2 new movements into your training at one time and keep the overall training volume low. You’ll progress quickly and save yourself from unwanted injuries and soreness.
2. Do not obsess about kettlebell training!- I’m a kettlebell geek always have been and probably will always be. I love training with them, I love training others with them and I actually think that kettlebells make training fun for most people.
But, you can consume too much kettlebell training information. And when you do it leads to paralysis. I suggest you find 1 or 2 kettlebell training resources to follow and stick with that. I suggest that you follow us :) but the choice is up to you. Save the other kettlebell training resources and fun reading for Fridays. Only on Fridays, the other weekdays are the times to get down to business.
3. Do not waste your time trying to master obscure and ineffective kettlebell exercises-During one of our kettlebell certifications I once had a trainer show me a kettlebell exercise that she developed for Tennis players. I still have no idea what the hell it was supposed to do or which athletic attribute it was meant to enhance. It was so complicated and complex that she had to think about 4 times before she could show it to me.
For best training results apply the 80/20 rule. What 20% of your kettlebell exercises provide you with 80% of your results? Chances are that it’s the basics. Snatches, Cleans and Presses/Jerks, Swing and Squats. No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.
P.S. Stay tuned for Part 2 and 3 coming this week.
P.P.S. Please leave your own suggestions in the comment section below, I’d love to hear them.
Jason,
Great advice and I could not agree more. Stick to the basics and most people will be fine. I try to teach my students that the basics are just fine and some TRX and sandbag stuff to mix it up a bit. Works great.
Dale
Sound advice, but it does detract from the value of a Turkish Get Up while balancing a rabid badger
Yep.. basic movements and gradual progression=great/injury free results.
Kettlebell geeks unite!
Don’t train without a good warm up.
Don’t train without a goal or purpose!
Don’t steal Mike and Jim’s kettlebell logo!
Great advice!
PS: Adding the cat would be a master class move.
Love these suggestions.
@ Mike,
Who stole your logo ? Mind sharing ? Good advice brother. Do you always have a goal in mind? Sometimes I just train because it makes me feel warm and cozy!
@ Gene. Not as long as the badger is resting on top of a 32kg kettlebell. Otherwise yes.
@ Rainier, it would indeed.
@ Dale. I agree 100% Same could be said for all training tools. The TRX I suspect will have people going crazy next.
@JCB
Dude, staying warm IS a goal. My goal’s aren’t crazy. Just want to stay strong, lean and healthy while having fun and maintaining a high quality of life. How’s that sound?
HKC jacked my logo
Peace
“No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.”
So funny, and so true… while I agree that some complexity in exercise can be beneficial, personally I get the most out of the basic exercises. And, I’m more likely to do them when I’m time-crunched and I just want to get a workout in.
“Don’t steal Mike and Jim’s kettlebell logo!”
Just saw that - you can thank Google Images for all the rampant image theft these days. Put a trademark notice on EVERYTHING.
Nice bulldog, by the way. I’m an American Bulldog enthusiast myself.
@ Mike Massie. I too like complexity…only after the basics have been mastered.
What’s your bulldog’s name ? Mine, Jedi made me crash on my bike today.
Jason,
Thanks for the advice. I just had my first serious kettlebell workout on Sunday. I’m definately feeling it in my gutes and hamstrings. I was thinking about working out again tonight to try to get rid of some of the soreness. I’m not sure if that is a good idea or if it will make it worse? What do you think? Since I’m just starting, should I wait a little longer or just do fewer reps sooner?
Thanks for all the information you’ve posted.
Solid advice. Not only do you have longer workouts that way but you tend to get lost and have a “fuzzy” point of reference as to whether you are getting better or not. Too many exercises is not good.
I personally love the reps of KB… ladders and swings allow me to get into my own head to complete the workout and build the base. Sort of like a zen state, huh? Keep up the good work.
Jason, My Soul Brother!
I am gonna post your article on my blog if you dont mind! Great inifo!
Miss you Bro.
Send my love to Jen, Angelinho, Jonah Branquelo, Judo and Jedhai!
Alex
@ AJam00, I recommend doing something. Doesn’t need to be more kettlebell training, maybe some light bodyweight exercises, some cardio etc…something that will raise your HR and core body temp.
Movement is therapy.
@ Greg,
I love ladders. Yes, very Zen line.
Oi Irmao,
Claro! We need to hang out more next time in Rio!
good stuff,I hold this belief not just for KB’s barbells,dumbbells and what ever else you can lift
What?!?!?!!
“No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.??!!!!??…I got you beat I do the same exercise but standing on one leg so there!!!!..lol…
Yup the 80/20 rule is a good way to go, choose the basics and slight variations thereof and your progress will be continual.
Do keep a record of your last workout or
DONT train without a log!
I like the KIS principle when it comes to training.
Keep It Simple
But train with intensity
Marc
stick to the basics!
re: Bottoms-up Diagonal Windmills while blindfolded holding a cat
sure, but can you levitate the badger while performing this with the cat?
Jason:
Great thoughts,as always!
When new clients get “hooked” on KB training,it’s sometimes tough to get them to go back and “fine tune” technique on those basic moves,especially when getting stronger and picking up a heavier KB..
I always stress form=results…
Flash-trash is FUN,but only after nailing the basics cold!
Oh,by the way, my CAT says “hello”!(Maxwell)
Later,
Jason koronakos-in the Wu-Tang shirt