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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#18024 - 09/08/09 10:32 PM
Re: Tina's training log...
[Re: canuckgal]
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Jim B
M Club
Registered: 12/03/08
Posts: 1071
Loc: Idaho
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You could do 13 in 5 minutes...if you weren't using enough weight.
I try to do my "money set" of TGU with one that is one size larger than I use for working sets with presses, so it sometimes takes me a full minute to go up and down each side.
But, sometimes I work with a smaller one and try to explode off the floor as quick as possible. I guess you could do that at 13 in 5 minutes.
That would be a workout.
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#18062 - 09/11/09 07:13 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Warmup of wall squats, halos, pumps 3 rounds of 10 reps each. Can really feel my shoulders looser with the halos the last few weeks.
practice time...
Cleans 12kg 3x 8/8
snatches 2x 10/10. 8kg. Practice makes (almost) perfect! The left is much less troublesome on the drop for me (overgripping)
presses 3 each side recleaned before each press 8kg
swings today. Funny how I dread them a bit, took a long rest (5 min) before them...needed that mentally, then they were not as bad as doing them earlier this week and made it through the last set in good form. Next week I go up to 50 of them.
12min, 40 swings, min of rest with 12kg.
Finished with some hamstring stretches....setting the 16kg kb down to the ground and holding it and deadlifting it back up, did several reps.
after resting a few hours, tried this in prep for the "special presses" Dragon Door gives in their ETK workbook to help you complete your Rite of Passage faster...loaded cleans and then a getup with a heavier bell you cannot press. 5 sets of 5 cleans and 5x1 getups on a rest day/variety day from the other workouts in the week. Did one clean (had to really concentrate and be deliberate at turning my hand at the right moment and spearing it upwards) and a getup with my 16kg/35lb on each side. Felt really different as my 16kg sits lower on my arm than my others. Getup really good on the way up but a little shaky once down on my opposite elbow to lay down with tension and not just "flop", but did it. Think I will give this a go.
Even though I can swing the 12, and the 16, and have tried just one or two snatches with the 12, I am glad I have chosen to use the 8kg for snatches right now. I don't want another upper back injury (bad memories of that trip to the ER earlier this year with arms totally locked in spasm and screaming in pain!!!!) I can only press the 12kg 2x per arm, no way I can use the 12 for my ladders anyway according to this workout's criteria. I think this Enter the Kettlebell "system" is really set up well to help me progress though and am looking forward to moving onto the pressing ladders and snatches/swings after next week!
Tina
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#18064 - 09/11/09 07:40 AM
Re: Tina's training log...
[Re: canuckgal]
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Jim B
M Club
Registered: 12/03/08
Posts: 1071
Loc: Idaho
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Those drills for improving your pressing really work, especially the long push-press.
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#18089 - 09/12/09 08:42 PM
Re: Tina's training log...
[Re: Jim B]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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warmup of halos/pumps/wall squats. Seems boring at times, but it makes me limber!
Practiced snatches with 8kg 2 sets 10
presses 8kg 2 sets of 3 per side. Tried a press with the 12kg after a loaded tight clean, up fine on right, left side a little hard to lock out elbow once KB up there. Walked around basement 15-20 sec with bell up above head.
cleans with 12kg, 2 sets of 5. Focused on "locking out" glutes, pulling up kneecaps, and tension.
5 min TGU with 12kg bell. Ended up with 3 per side.
Did 25 swings with 16kg, then 10 squats with it holding it by horns. Whew. Not officially part of the ETK workbook, but did it for variety's sake. When I was doing dumbbell workouts earlier this year, I could hold a 16kg db each side and squat, but just this one kettlebell, due to being "off balance" feels just as hard if not harder. Love it!!
Tina
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#18114 - 09/14/09 03:37 PM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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warmup of halos, pumps wall squats 3x 10 reps each.
practice time...
snatches 8kg 2 sets 10
cleans with 12kg 2 sets 10
presses with 8g 2 sets 3 (Resting between each rep as needed, not really been doing formal ladders, but this is more for form practice, such as "activating your lats" to bring the bell down and locking the elbow by my ear or just back behind it)
Swings 12kg x 12 min. FIFTY this week alternated with min of active rest (light jogging). Set bell down a few seconds once or twice near end...forearms cramping up although I was sure to "hook" the bell with my fingers only and didn't think I was overgripping.
stamina wise, this 50 reps was not bad. I am feeling even workout to workout my endurance is improving. Did this workout about an hour after a I woke up from working night shift, and it was better than a cup of coffee!
This is the last week of the "program minimum", next week is onto dice roll snatches and swings, and reps of presses in ladder form. Looking forward to it.
Tina
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#18122 - 09/15/09 11:33 AM
Re: Tina's training log...
[Re: canuckgal]
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molossus
M Club
Registered: 01/21/07
Posts: 1313
Loc: London UK
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Good going, Tina.
Regards
Rich
_________________________
"We few. We happy few. We band of brothers...".
William Shakespeare
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#18144 - 09/16/09 09:00 PM
Re: Tina's training log...
[Re: molossus]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Yesterday's workout (Tues, today was a rest day)
warmup of wall squats, halos, pumps
practiced snatches with 8kg, 3 sets of 10, that's it (I didn't sleep well the night before and was tired...side effect of night shifts!)
Turkish getups of 12kg....extended time by 2 min to total of 7 min. Did 5 per side. Held the bell overhead for 10sec each side and this is harder on the left, as my shoulder is not as flexible although it is not as bad as it was.
Off to bed now...tomorrow....50 SWINGS!!! Next week...onto the Rite of Passage part of the workout.
Tina
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#18156 - 09/17/09 11:02 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Today did another workout! Swing day.
Warmup of wall squats, halos, pumps
Practice time over 10 min with rests as needed:
2 sets cleans 12kg 10 reps L/R
2 sets presses 8kg 3/3
2 sets snatches 10/10
Swings...50 swings 12kg, 1 min rest over 12min
Per this Enter the Kettlebell workout manual, tomorrow is another warmup/practice/turkish getup time, then next week onto the ladders of presses, and the dice rolls for the snatches (only one day a week) and swings 2 days a week...all done easy, medium, hard in intensity. In this workout manual Anthony Delugio has taken the liberty as he puts it of rolling the dice for us and suggesting rest periods. Some of the "hard days" of swings are 6 min of 50 swings, 10sec rest! A Medium day might be 25 swings, 1 min rest over 10 min for example.
I think that as eager as I am to get onto the "real stuff" I am going to do one more month of the Program Minumum, modified by me. I will increase my turkish getups by a min or two a week (I added 2 min last workout and it was OK--gave me an extra rep ot two on each side), and add 2 min more time a week to my 50 swings/rest cycle. So, instead of 5min getups and 12min "man Maker" swings like "the book" says, I will have the goal of 10 min continuous getups, and 20 min swings with 50 swings/min rest (50 swings takes me about a min and 8 sec actually).
I think given my past upper back injury, the increased getup work would be beneficial, and also I will feel more conditioned for some of those "hard days" in the Rite of passage. We will see how this goes as I go along!!!
Tina
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#18161 - 09/17/09 06:33 PM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 826
Loc: NY state
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Nice progress with The Enter The Kettlebell program. It is simple but sure does the trick. You will be very happy with your strength when you finish it. I do think it is lacking in leg work. Step ups are not as brutal as they sound. Start light and build up gradually.
Leon
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#18199 - 09/20/09 10:44 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Friday's workout (18th)
warmup stuff then....
2 sets each of snatches (8kg), cleans 12kg, and presses 8kg...10 reps per side, 3 for the presses.
Did 7 min of turkish getups with 12kg
Starting tomorrow, will stay with the Program Minimum as I said, for another month...each week increasing my swings by 2 min (should give me another set of 50 per week plus one more min active rest) and the Turkish getup by a min a week...by the end of the month I should be at my goal of 20min swing time and 10 min getup time.
Filmed myself on my camera...saw that my snatches on the left still need some work...although I don't bang my arms at all, some reps to the end of my set looked like my arm was being yanked on the way down although I don't recall feeling that...need to learn to cast the bell down closer to me and back behind me better and really hinge back my hips for a better snap. The snatch feels so much better on my right side.
One day I will figure out how to post a clip on this board...it's a used digital we got for free from a friend, but no instructions!!!
Rested this weekend, did some stretching, as my hip flexor on the left feels tight. Much looser now 
Tina
Edited by canuckgal (09/20/09 10:44 AM)
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#18216 - 09/21/09 07:44 PM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Today's workout 5:45am
warmup of wall squats, halos, pumps 3 sets of 10 each
practice:
snatches 2 sets of 10 8 kg
presses 2 sets of 10 8kg
cleans 2 sets 8 12kg
swings. Increased my time today by 2 min so a total of 14min alternating 50 swings and rest 1 min.
When it came time to do them I almost chickened out, thinking OMG, what am I doing, but thought of it that it was only one more set of 50 and one rest probably. Also, I turned my gymboss around so I couldn't see it, and I counted them in sets of 10, so that helped when I could tell myself just 10 more. The jogging was great when I got to 50...nice little break. Felt really good when I was done and a big sense of accomplishment!
Tina
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#18233 - 09/22/09 07:00 PM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Today before work (another 5am--er)
wall squats/pumps/halos as usual
practice...omitted today, as I think a cold is coming on, just didn't have the energy, despite eating beforehand
TGU's--- 7 min total time (5 per side) with 12kg. Find my left elbow harder to lock but working on this.
Tonight after work cleaned 35lb successfully, then held in rack, squatted 2 sets of 8.
Off to bed early tonight, tomorrow rest day, Thursday back at swings.
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#18237 - 09/23/09 05:19 AM
Re: Tina's training log...
[Re: canuckgal]
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leon
500 Club
Registered: 11/11/07
Posts: 826
Loc: NY state
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Nice going Tina. Sometimes when I am facing a lot of reps and not so sure I have the mental stamina to do it, I count reps going backwards rather than forwards. It seems to help me.
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#18266 - 09/24/09 11:00 AM
Re: Tina's training log...
[Re: leon]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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This morning...
warmup of wall squats, halos, pumps 3 sets of 10
practice...kept this brief, still feel like I am on the verge of a cold with heavy chest and head and a bit headache-y. No sniffles/congestion thank goodness.
-presses 1 set of 3 per side 8kg
-cleans 1 set of 8 per side 12kg
-snatches 1 set of 10 per arm 8kg
did swing workout 14 min of 50 swings, alternate with 1 min light jogging in place. Counted up to 25, then counted backwards (thanks leon!) 25 to 0 and yes that did help! Swings weren't as bad as I thought, considering how tired I felt this a.m. Just wanted to do the workout and get it over with!
later in morning, tried 2 sets of 8 goblet squats with 35lb kb. Manageable when I focused on breathing, tension, and driving heels into floor. I think I will save this for the days I do getups, not swings though, LOL!
Tina
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#18302 - 09/27/09 04:26 AM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Friday Sept 25
Kept this one brief. Still trying to shake this cold/fatigue. Feel much better today (Sunday) as I type this, so I think tomorrow will be a go for swings!
warmup as usual
no practice of various moves today
turkish getups 12kg over 7 min. 5 per side
yesterday did some more goblet squats 3 sets of 8 with the 35 lb er. As much as I am really detesting any sort of barbell/dumbbell type workout after doing them for pretty much a year (all those changing of plates, working separate body parts it seems, yuk) I do see my quads are not as well defined as they used to be (although it's not like I was squatting 100lb+ or anything...dumbbells for me as I have no rack) so I will incorporate these and maybe dragon walks, stepups, etc. Leon is right, ETK does lack in legwork, at least for quads.
Tina
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#18316 - 09/28/09 08:35 PM
Re: Tina's training log...
[Re: canuckgal]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Tonight's workout
warmups as the usual!!
no practice tonight of my snatches, etc (I was working out at 9:30pm, and need to get to bed!!)
50 swings alternated with 1 min light jogging...over 16min (increase of 2 min time from last week). Went well.
cooled off with some hamstring stretches with 35kg bell, as well as quad stretches and psoas muscle stretches.
drinking some post workout chocolate milk then off to bed!
Tina
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#18324 - 09/29/09 06:10 AM
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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Those HOC workouts are a killer and will really rev up your metabolism. Nice work.
That has always been my problem with ETK. It works well for conditioning and strength endurance but there isn't any leg work. Probably why Pavel added in the "variety" days.
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#18334 - 09/29/09 07:16 AM
Re: Tina's training log...
[Re: LisaShaffer]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Those HOC workouts are a killer and will really rev up your metabolism. Nice work.
That has always been my problem with ETK. It works well for conditioning and strength endurance but there isn't any leg work. Probably why Pavel added in the "variety" days.
Thanks Lisa. I do plan on doing some "leg stuff" mostly on variety days. Have been looking at your book (all those leg exercises look great!), as well as some lower body stuff from my From Russia With Tough Love book. I think I will do squats or lunges or stepups or something on both variety days in the week. Also plan on doing what DD refers to as special presses (for example, floor presses---it's a special report you can access from Dragon Door through the ETK book) with a heavier bell so I can eventually do the pressing ladders with the 12kg, not the 8kg. I don't plan to fully switch to the ladders with it until I can do the 5 ladders/5 rungs with the 8 though, just do a bit on variety days.
Today's workout...
warmups (wall squats, etc)
practice time 15 min
-snatches 2 sets 10/10 8kg
-presses 2 sets 3 per side re-cleaned with each press 8kg
-cleans 12kg 1 set 10/10. Need to snap my hips a bit better with these especially on the left...not banging my forearm, but I find sometimes one knee tends to bend forwards when I am tired and my ascent is "skewed"...need to focus on hinging/moving the hips like a swing.
12kg Turkish getups alternating sides over 8 min (increase of 1 min this week)= 5 per side.
Able to stay steady, but later this morning drying my hair my shoulders could feel it. Although, I must say my left less flexable side is stronger now as when I have the kettlebell overhead I can lock the elbow better and don't feel so much compensation in my lower back.
All in all, despite it's simple basic exercises I am really enjoying this Enter the kettlebell workout!
Tina
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#18348 - 09/30/09 01:51 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 the wise words and the hug. I needed it. My trainer is great and very inspiring when on form. But when he gets in a negative mood he can be - well- negative and it really got me down last night, even though I've worked with him for years and can spot the signs... Back training for myself tonight and feel better.
By the way I had the same problem with lack of leg work on ETK, joined a boxing workout for one of the variety days which helped.
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#18356 - 10/01/09 10:13 AM
Re: Tina's training log...
[Re: cardioqueen]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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No training today....or tommorrow...or...
That cold that I have felt threatening for the last week has finally hit me full time. Today (Thurs) was swing day, and I decided to try it, but only made it halfway through the 16 min and was too winded/weak to continue. Very congested in my nose today, and achey, so will resume ETK on Monday hopefully, repeating this week.
Tina
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