Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
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Ader Kettlebells
The quality you want, at the price you deserve. The best kettlebells on the market, available from Kettlebell Inc.
Training articles on functional fitness, kettlebell training, and fat loss, from experts in the field. Video exercises and training tips, interviews, and more! All back issues absolutely free!
You Can Make a Difference!
For every 18lb Pink Kettlebell or Kettlebell for the Cure Cap, Kettlebell Inc. will donate $2 to the Dallas County Affiliate of the Susan G. Komen for the Cure Foundation. More details and products at the link below.
Dozens of videos on functional fitness and kettlebell training from top instructors. Basic exercises, new exercises, training tips, DVD trailers and more. Add some variety to your workouts or brush up on your form. See how the experts do it!
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Introducing Lisa Shaffer's
In Depth Kettlebell Foundation DVD
This Innovative, One of a Kind, interactive workshop DVD allows you to take one of Lisa's Workshops when and where you want! Filmed during a live workshop, you see Lisa's instruction on the Foundation Kettlebell Exercises as she taught her workshop participants. Reinforce what you learned with interactive working sets! And Much More, click on the link below to see it all!
See Photos from
Lisa Shaffer and Lauren Brooks
"Total Body Sculpt"
Kettlebell Workshop
Come and see some pictures from the "Total Body Sculpt" Kettlebell Workshop held on September 27, 2008 with Lauren Brooks and myself in San Diego. It was a fantastic workshop and everyone had a great time!
NEW NoFearFitness Kettlebell Basics Wallchart featuring Lisa Shaffer. 7 of the basic exercises outlined with sample workout plan and kettlebell safety. Check it all out at the link below.
Kettlebell for the Cure
See what it's all about..
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#17752 - 08/24/09 12:39 PM
Tina's training log...
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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An intro to this journal...
I am not new to kettlbebells, as I have been fiddling around with them for the last 6 months off and on, in between formal weight programs that I have been doing 3x per week for the last year (Turbulence Training). I tried kb stuff on my rest days between workouts. I had gotten to the point I can do cleans and snatches with no bruises. I did make the mistake of doing too much too soon with a heavier kettlebell, and hurt my upper back this spring, quite badly. You can see that story in my past posts on this board. I had the fortune of visiting a local RKC certified instructor I found this summer for a brushup (and o, I have Lisa's in depth workshop DVD coming as well) and got a few pointers which helped me immensely. That's great, as I cannot spare the time and expense to go to his class 2x a week with a drive almost an hour either way. So I rely on stuff like Lisa's material, Dragon Door, Agatsu here in Canada, etc.
So here it is...I, like Lisa describes herself in the past, have gotten to a point where I have come to prefer kettlebells over weights for now. I was getting tired of my workout taking an hour and a half by the time I added cardio, changing weight plates, etc etc. I am a busy homeschooling mom of two kiddos who works part time 6-8 days a month as well, and can't afford that time even if it is only 3x per week from my own basement, and more and more my workouts have been feeling like working on "body parts" vs the "poetry in motion" I feel with kettlebell work.
I am starting with the Enter the Kettlebell book by Pavel, as I feel right now I need this structure. My ultimate goal would be what he describes in there...for ladies doing the snatch 200x in 10 min with a 12kg, and pressing a bell 1x per side of a quarter of my weight...for me the 36lber. So here I go...I am using the ETK workbook Anthony Delugio puts out from Art of Strength. So, my workouts won't be as exciting as all of yours and look pretty plain vanilla at first (that is what "variety day" is for!!!) but hey, we all had to start somewhere right???
Of note, I am using my 12kg for my swings and getups, as the RKC I visited felt I had enough technical skill and strength from my previous weight training to do this...and the 8kg for the presses (I can only press the 12kg 2x per side), as well as snatches at first...already I can feel my form is much better with the snatches when I had tried some yesterday.
Here was today's workout
Wall squats 10x did with toes 2" from wall
halos 10x (used 8kg)
pumps 10x
This warmup run through twice over 10 min
added...cleans with 12kg 5x per side, 2 sets, for practice, then...
12 min swings with 12kg:
20 swings, 1 min light jog in place to recover and repeat. Could really feel my hamstrings load with the weight, like they should...I am overcoming my habit of squatting the kb when I tire.
Did some standing hamstring stretches with my 36lber, breathing and getting to the point I could set it to the ground. Stretch felt great.
That's it for today...I promise the rest of my posts won't be so long winded!  I look forward to sharing with and being accountable to you all.
Tina here in Manitoba, Canada
Edited by canuckgal (08/24/09 12:42 PM)
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#17755 - 08/24/09 01:28 PM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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Good work Tina. I've used Pavel in te past- and will probably do so again. Simple but effective. Glad to hear you've sorted the back problem :-)
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#17760 - 08/24/09 11:16 PM
Re: Tina's training log...
[Re: cardioqueen]
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Jim B
M Club
Registered: 12/03/08
Posts: 1069
Loc: Idaho
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Do not sweat the lack of variety! There is beauty in basics.
Check my training logs for some very boring reading.
The best athletes I have ever known have gotten to where they are by focusing on basics. Yes, it can be boring, but that is where the element of discipline comes in, which separates the merely "talented" from champions.
Oh, and the accountability aspect of this forum? That is one thing that I can't live without at this point. I train for a living, and I count on Lisa, Rob, Leon, Regina, John, Chris, Rich and the other regulars on this forum to hold me accountable, since I hold others accountable all day long.
I'll count you in on the "Accountability Squad." Feel free to flame me if I slack.
Edited by Jim B (08/24/09 11:25 PM)
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#17785 - 08/26/09 08:45 PM
Re: Tina's training log...
[Re: Jim B]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Today's workout
warmup of wall squats x10
halos 5 each direction w/ 8kg
pumps x10
2x through
15 min "practice" time as recommended in ETK book
presses 8kg...2 sets of 3 per side
loaded cleans (get TIGHT at top of rack position) 2 sets of 10 per side w/12kg
snatches 2 sets of 10 per side w/ 8kg
then 5 min continuous turkish getups...able to do 3 per side w/ 12kg
felt nice and energized after this one, and for sure feel how kb's use every muscle in the body.
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#17843 - 08/30/09 04:52 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Last two workouts:
warmup of wall squats (can touch toes to wall and pick up my 8kg), halos with 8kg, pumps, 10x each 2 rounds
brief practice (over 10 min) with snatches and presses....the snatch is feeling smoother on the left now, but presses...still have to focus on locking my elbow at the top. Have found now what it is like to "feel my lats"...totally different than a dumbbell military press!
Turkish getups with 12kg over 5 min. Did 3 per side.
Did a few min of one handed switching hands swings with 12kg. Done.
workout #2 (did last Friday)
warmup as above
snatch 8kg practice and loaded cleans 12kg
swings 12kg 20 reps alternated with active rest (jogging around basement x 1 min)
Tina
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#17855 - 08/30/09 01:04 PM
Re: Tina's training log...
[Re: canuckgal]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
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Just keep at it with the lock out on your left. I tell my clients to push their knuckles to the sky, keeping the shoulder in it's socket. That will straighten out the elbow and the wrist if you are having any issues with that as well.
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#17856 - 08/30/09 01:10 PM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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I never feel 'expert' enough to hold anybody to account, even myself. What I love about the forum is the support and encouragement. But feel flattered that Jim feels I can go anywhere near holding him accountable since am only a relative newbie myself.
I like the way you talk about practice- working on form is what works for me too- I have to think as well as workout and time always flys by.
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#17860 - 08/30/09 04:25 PM
Re: Tina's training log...
[Re: cardioqueen]
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clavinr
Brand New
Registered: 08/27/09
Posts: 21
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It sounds like you are doing great!
When I started kettlebells, I was mostly learning by trying things I saw on Youtybe and DVDs, which was OK, but I pulled muscles in my upper back more than once.
Once I started sticking to the ETK with the halos and foundation exercises I have not injured myself since. I also lost my love handles in the process!
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#17891 - 08/31/09 07:25 PM
Re: Tina's training log...
[Re: clavinr]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Today's workout...
Usual Enter the Kettlebell stuff...week 2 of program minimum
wall squats, halos, "prying the pump", 2 rounds 10x each. I am happy with my hip flexibilty...I can pick up the kettlebell with my toes right up at the wall. Now my shoulders however....
"practice time" of 2 sets of snatches 5 per side, and 2 sets of presses 3 per side (8kg both exercises) and 2 sets of loaded cleans with 12kg
today's swings/1 min active rest over 12 min called for 30 swings now. Whew! Was pretty smoked after this! Used my 12kg. I LOVED it though...never thought I would see the day that I would be so sadistic that I would love gasping and feeling like my lungs were burning but I really enjoyed being mentally tough and pushing myself. Found it amusing that I was watching the Gymboss as I lightly jogged in place thinking "OMG only 10 more sec?!??!??!" LOL!
Tina
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#17896 - 08/31/09 11:14 PM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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You think ETK makes for boring logs-the guy who trains me has just given me a program which mostly involves 100-300 sets of 5 2H swings with a 12kg kettlebell for at least the next week probably 2! It's all form work and it's going to do me good but not fun to read about!
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#17905 - 09/01/09 07:19 AM
Re: Tina's training log...
[Re: cardioqueen]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Today was turkish get up day from my Enter the Kettlebell workbook
Warmup of the usual wall squats/halos/pumps 2x10reps each
practice time:
snatches 8kg 2x 5/5
presses 8kg 2x 3/3 (reclean and press with each rep)
cleans 12kg 2x 8x8
Made sure I rested lots between sets
Getups with 12kg over 5 min. Completed 3 per side.
Notes for today...
-Left arm/shoulder more flexible, feels like I am locking my elbow better in my press and able to get my arm more at/behind the ear on that side. Yay 
-snatches slightly improved on left side now, not feeling yanked back a bit by kettlebell and able to drop bell into hook of fingers and not pinch my palm so much. Saw a youtube video (Jordan Veniza of averagetoelite.com) about pulling the elbow in slightly on the way down and dropping the kb down the midline of your body more and emphasizing the swipe backwards between the legs for momentum on the way up again...really helps.
Had a shower and took a pumice/lotion to my callouses as they are getting a little thick!
That's all for today. Happy kettlebelling everyone!!!
Tina
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#17911 - 09/01/09 08:46 AM
Re: Tina's training log...
[Re: Jim B]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Thanks Jim, that was a great video! I have found when I do the snatch more the "corkscrew" way that he first demonstrates that is feels way easier on my hands. I like to pull my arm in more like he shows...the other way I find that my arms start to feel yanked, and I can't "roll" the handle over my palm to my fingers where my palm won't get pinched/blistered.
Tina
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#17935 - 09/03/09 06:11 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Today's workout...swings (uuugh, but I know they are good for me!)
Warmup of wall squats, halos, pumps 3x through x10 reps each
practice of:
presses 8kg 2x 3/3 (recleaned before each press)
snatches 8kg 2x 5/5 Left side still needs some work..have a few "pinch" marks at the base of my fingers. Hard not to overgrip the bell on this side and I am not as quick to catch it in the hook of my fingers.
cleans with 12kg 1x 10/10
12 min swing circuit as prescribed in workbook...30 swings, one min of active rest. I do my "rest" by jogging lightly around the basement. No way I can do mountain climbers, jumping jacks, skipping, etc at this point. Tired on last round of 30 and not nearly as good a hip snap. Breathing pattern better with my my swings today ie-inhale on way down, sharp exhale with tounge at back of teeth on way up.
pulse reached 170 at times!
Off to use the foam roller, o and also dry off my sweaty self!
Tina
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#17937 - 09/03/09 10:08 AM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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I used to use the foam roller on my back at one time. Children find many and very imaginative uses for such articles! I miss that now they've grown up. Having said that I am the head teacher of a small school and this sometimes feels like having 200 children of my very own.
They all came back after the holidays and I was pleased to see their smiling faces.
I didn't want to stop yesterday because I could feel improvement and was working through the program faster. However today is rest day-I'm hoping my form will have improved and strength returned tomorrow so I get a smile not a frown from my trainer!
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#17970 - 09/05/09 06:46 AM
Re: Tina's training log...
[Re: cardioqueen]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Warmup of wall squats, halos 5x each direction, pumps over 1o min
Practice time with:
cleans 12kg 2x 5/5
presses 8kg 2x 3/3. Still working on getting that arm back at/behind the ear.
snatches 8kg 2x 8x8. Getting better at not overgripping on L side. No tender spots on hands today.
Turkish getups over 5 min with 12kg = 4 per side.
Tina
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#17980 - 09/05/09 01:49 PM
Re: Tina's training log...
[Re: canuckgal]
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cardioqueen
I have a couple of posts here
Registered: 04/16/08
Posts: 909
Loc: Notts Uk
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Thanks for comments, with all that work on form you'll be pressing that 16kg in no time. I haven't checked my back muscles- I'll ask my partner Rich! (not that he entirely agrees with all my crazy weight lifting!)
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#18002 - 09/07/09 07:23 PM
Re: Tina's training log...
[Re: cardioqueen]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Today's workout
Warmup of halos, wall squats, pumps 2 rounds of 10 each
Practice of snatches 2 sets 10/10, cleans with 12kg 2 sets 8/8. presses 8kg 2 sets of 3
12 min swings...40 swings with 12kg, 1 min active rest (jogging around basement). This was an increase in swings today, and I was dreading it when I saw it, but it actually wasn't bad once I did it, except the last set. It helped to count them in sets of 10 for some reason.
On a happy note, my snatching feels like I am improving every workout and my movement is getting into a "groove". Yay!
Tina
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#18003 - 09/07/09 08:08 PM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 825
Loc: NY state
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I followed the ETK workout through a full cycle and loved it. Keeps one very focused. I do like to add a little more leg work (step ups with KB for instance). Congratulations on the improvements in your snatch. It sure does take quite a while to get those down. Seems there's always refining to do.
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#18023 - 09/08/09 09:56 PM
Re: Tina's training log...
[Re: leon]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 176
Loc: Canada
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Still in week 3 the Program Minimum of the Enter the Kettlebell workbook
the usual warmup, then...
practice of cleans with 12kg 2x 8/8
snatches 3x 10/10. Stopped and rested a few times when I would have a not so good rep (seems to happen on my left)then tried again and it was better.
Inspired by Leon, threw in 10 goblet squats with my 12kg. I could do squats with dumbells with heavier than this weight on EACH side, but boy it does feel a challenge with a KB.
Then 5 min Turkish getups 12kg...did 3 on each side, as I was being slow and deliberate on each step, as you should be. I lurk on the Art of Strength website, which has a whole forum of people doing this same workbook, and one guy stated he did 13 in 5 min. I sure hope this was a typo!!!!
Tina
Edited by canuckgal (09/08/09 09:57 PM)
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