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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#18394 - 10/05/09 06:44 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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Back at it today after a rest. Didn't go in for my night shift last Thursday either. Rest over the last 4 days did me some good.
this morning's workout....
warmup of wall squats/halos/pumps as usual
technique practice...
cleans 1x 10/10 alternating arms 12kg
presses 8kg 1x 3/3 alternating arms
snatches 8kg 1x 10/10
snatches 12kg 1x 2/2...still want to be cautious with this weight, due to my past back injury. Just do a few here and there. I plan to snatch more with this weight once I am established in pressing ladders with the 12kg
swing time... 12kg--50 swings alternating with 1 min light jogging over 16 min (will keep this 16 min time this week due to missing 2 workouts last week) The last 3 rounds were a bit tough due to my left forearm cramping up, and being a bit more winded than usual due to my recent cold. I had to really concentrate the last set on snapping my hips and not squatting. Took alot of mental focus to finish it off today.
Plan to do a few sets of goblet squats later today with the 16kg. Will aim for 5 sets of 5.
Tina
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#18395 - 10/05/09 10:00 AM
Re: Tina's training log...
[Re: canuckgal]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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Hi Tina
Been reading your training log. I think you are doing a great job and I am impressed with your TGU with the 12kg. I let mine lapse so I am back to the 8kg. Good to see your progress here 
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#18401 - 10/05/09 02:14 PM
Re: Tina's training log...
[Re: Regina_Hurley]
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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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Great workout Tina. I think you are wise to work up to bigger weights slowly. I did the same after I hurt my back and am fine now.
You asked about aslr, reach and roll and bridges. Someone on twitter asked too so I wrote a piece in my blog about these stretches. The link is at the bottom of this post. I am no expert but did my best to describe them- hope this helps
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#18417 - 10/06/09 01:36 PM
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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warmup as usual---halos, wall squats etc
2 sets clean 12kg 10 reps per side
turkish getups 12kg over 8 min = 5 reps per side.
will do some squats and also some snatches/presses tonight. I was running late this a.m. for going out of town, so I cut my workout a bit short.
Also, yesterday I stepped off a bench and onto my husband's shoe...this translated into a badly badly sprained 5th toe on my left foot. could barely walk yesterday, and iced it lots, my foot is quite black now LOL!. I am quite flat footed, so today I was actually able to do my workout, as my feet tend to roll inwards anyway, and it was manageable to do the getups even.
Tina
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#18429 - 10/08/09 06:14 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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yesterday...off day...2 turkish getups with 16kg per side and called it good!
Today...
ETK warmup
practice...
cleans 12kg 2 sets 10/10
presses 8kg 2 sets 3/3
snatches 8kg 2 sets 10/10
swings 50 alternate with 1 min stepping in place (carefully because of the toe!), over 16 min.
Tina
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#18499 - 10/16/09 06:30 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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I have done my workouts, but missed logging them. Now I am up to 18 min swings with the 12kg, and doing 50 swings alternated with 1 min rest. It was easier Thurs when I tried it than Monday.
My TGU time allotment is 9 min now. This allows me to get 5 or so per side right now....I could do more, but find I need to stop and think how I am moving. I also hold the bell at the top position for 10 sec, to get used to the weight so that time adds up too.
Did a swing workout before work yesterday, now this morning I am off to bed. Will do the TGU's and snatch/clean/press practice when I get up.
Yesterday morning, I picked up my 16kg and did a clean or two with it (still need to have this weight by the wall or I tend to swing it out too far.). I was also pleased to see I could push press it. Did 3 reps per arm. Once in a while I walk around my basement with it racked, just to get used to the weight.
I am going to do the 20 min swings and 10 min getups for an extra week or so, and then have a nice clean start to the Rite of Passage for the first week in Dec!
Tina
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#18530 - 10/19/09 10:49 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...
Usual Enter the Kettlebell warmup x 10 min (squats, halos etc)
1 set of cleans 12 kg 10 per side
1 set of snatches 8kg 10 per side
1 set of snatches 12kg 3 per side
swings....20 min of work time 50 swings alternated with 1 min active rest (jogging around basement)
I worked a 12h night shift last night, and had only 5hrs of daytime sleep today. This workout was done at 10pm. My last 2 sets of swings were troublesome with form for me in some reps...felt myself getting pulled backwards a bit on some of the upswings. Also, I was quite winded the last set or two, despite trying to pace my breathing (inhale down, sharp hissing exhale up) This is probably because I walked into the workout tired in the first place.
I rested a bit, and then filmed myself for some TGU's to assess my technique, as well as my swings. Nice to be able to see what I am doing and make changes.
I was tired today, but know from past experience when I do swings Thurs they will be even easier. That is what I like about the progression of this workout. I will do the same swings/TGU days next week, then it is on to the Rite of Passage.
Tina
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#18544 - 10/21/09 09:32 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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Warmups from the ETK book (wall squats etc as usual) x 10min
Practice...didn't do. Upper back bothering me a tiny bit today
TGU practice. 10min this week. 12kg, 6 reps each side. I am pleased to report after all these TGU's the last 2 months, that my shoulders feel much more flexible, and solid with the kettlebell at the top, especially the left one.
Tina
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#18554 - 10/22/09 05:26 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
Warmups as usual 10 min
Practice of
cleans 12kg 2 sets of 10
snatches 8kg 2 sets of 10
swings today 20 min, 50 swings/1 min active rest (light jogs)
Tired today so my last 3 swing sets were tough! Gotta get more sleep LOL!
Tina
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#18564 - 10/24/09 12:40 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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Thanks for your comments Tina. The first time I snatched 16kg was a bit scary but it was under the careful eye of my trainer who I really trust.I'm fine with it now, but really struggle with C&P and TGU with this weight so am impressed that you can do this.
Chris
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#18590 - 10/27/09 08:08 PM
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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Did my TGU workout on Saturday, and today did my swing workout. Still doing the 50 swings and 1 min rest over 20 min. Next week will start the Rite of Passage.
Practiced some cleans/presses and snatches.
I found today with some of my swing sets my upper back was hurting a bit (traps) and my forearms sore. I filmed myself to make sure I was not hiking the bell up with my arms. Didn't look like it. Also was tired this workout and really felt it..I am on night shifts again in my job, and have a hard time turning my sleep around. I did this workout on only 5 hours of sleep (again!)
Speaking of sleep, got to get to bed. Turkish getup day tomorrow.
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#18608 - 10/29/09 12:28 PM
Re: Tina's training log...
[Re: canuckgal]
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levalley
Not going anywhere for awhile
Registered: 08/09/09
Posts: 247
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Good job on TGUs and swings. So you are doing ETK? I am as well. Currently ending week 7, getting mentally prepared for week 8 and 5x5 on cleand and press! Good times!!!
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#18626 - 10/31/09 02:37 PM
Re: Tina's training log...
[Re: levalley]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Today...
Usual warmups from ETK
Clean practice...12kg 2 sets of 10
TGU's 12kg over 10 min= 6 per side
A side note---the last few days I have been practicing here and there cleans with a 16kg as well. I do have a bit of a problem with banging my forearms with it...I think because I at times am not generating enough hip snap...I do tuck a small towel under my arm, to remember to not wing the elbow outwards as I bring it up (if you do, the towel falls out), and I think I am turning my wrist/punching up on time, but need the oomph from my hips. Needless to say my forearms are a bit bruised! I tried a few up facing and also alongside a wall, and that helps a bit.
I am trying the heavier clean, as in the ETK program there are "special presses" one can do one day a week in order to move on pressing to a heavier bell faster (I can press a 12kg, but not well enough to use that weight in the ETK program). 5 sets of 5 cleans per side alternated with 5 getups per side is one recommendation. (I would do as 5 cleans R then 5 clean L, 1 getup each side, rest and repeat 5x) I actually can do the getups with a 16kg no problem, LOL, but the cleans need some work. I think I will try this little addition on my off day once I start the Rite of Passage next week, but not try to make it 5 cleans if my technique is starting to go sour...usually I can manage 2 decent ones, then my arms start to get banged up. If the technique is starting to go down the toilet, I will do a set of heavy swings with the 16kg instead...this might help me get the oomph from my hips eventually.
It's fun to plan this out, I can't wait to start the Rite of Passage Monday!
Tina
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#18635 - 11/01/09 05:10 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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You are gonna love the Rite of Passage workouts. Some folks might say they are boring, but I found they let me concentrate on form. The built in discipline of sticking with a limited/focused routine produces great results. Good luck and enjoy.
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#18650 - 11/02/09 11:05 AM
Re: Tina's training log...
[Re: leon]
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levalley
Not going anywhere for awhile
Registered: 08/09/09
Posts: 247
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Tina,
Thanks so much for you comments on my training log. I started week 8 yesterday, Sunday, November 1. I have been doing kettlebells for about 16 months. I was already running and lifting 5-6x times a week, started w 8kg which was too light and moved to 12kg. This is my 4th time (12kg, 16kg, 20kg and now 22kg)doing ETK with some time off in between to do other things. I use the AOS workbook as well but I don't always do Providence or Newport on variety days because they are tough workouts themselves depending on the kettlebell you use. I have made so much imporvement with ETK in strength and endurance, thus the reason I continue to use this program.
I have had a bulging disc in my lower back for years and it would be troublesome until I started lifting kettlebells regularly. It has really helped me in that area and my functional strength has shown great improvement as well.
I am glad you are taking it slow with your training and I know you will be excited with your improvements. I look forward to reading your log and cheering your progress!!
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#18655 - 11/02/09 09:35 PM
Re: Tina's training log...
[Re: levalley]
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canuckgal
Full Member
Registered: 02/07/09
Posts: 177
Loc: Canada
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Thanks Lillian!!!
I started the Rite of passage today
Did 5 min of the wall squats, halos, etc
Ladders of presses (8kg) KB clean before each press
1 reps per side, 1 pullup
2 reps per side, 2 pullups
3 reps per side, 3 pullups
repeat this sequence 3x (each time referred to as a ladder, the reps are "rungs"). The pullups...I can do one from a standing position, but the others were all done with a band around my knee, or I jumped up to chin above the bar (off of a chair) and lowered myself over 8-10 sec. Whoa...my lats can feel this tonight!
"easy day" snatches 8kg...sets of 10 per side over 5 min with rest of 1 min between. Did 3 sets. The dice numbers are already there for you in the Art of Strength book.
I tried a few 12kg presses and snatches as well, thinking that just maybe I could use it after all for my ladders being I have done so many swings and getups with it for weeks beyond the "requirement" of the Program Minimum. However...I think I would really struggle through the third ladder of this. In the ETK book it is recommended that one uses a weight you can press 5-8 times. For me that is NOT the 12kg. Also I can do maybe 5 snatches or so with it but then my form starts to get pretty iffy. In comparison the 8kg feels pretty effortlessSo 8kg for me it is. As I said earlier I want to be cautious. I NEVER want to experience pain like I did with my earlier injury ever again!!!
I plan to do swings and stuff on my variety days with the heavier bells that is for sure! I am already enjoying this workout and like you said Lillian I think it would be good to keep going through it like you did with heavier bells.
Tina
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#18662 - 11/03/09 07:51 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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Variety day today.
Goblet squats 5 sets of 5 alternated with 5 sets of 20 swings...16kg kb
Tina
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#18683 - 11/05/09 05:20 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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Yesterday...medium day
brief warmup of wall squats/halos/pumps
pressing ladders 8kg--3 times through...1 press R, 1 left, then 1 pull (did rows with 16kg kb), 2 left, 2 R, 2 pulls, 3 L/3R, 3 pulls
swings...to be done "70-80% maximum".
In this ETK workbook from Delugio, the dice rolls have been done. Today it was 6 min swings, with 25 swings, 10 sec rest time. Did it with 12kg, but to me, that felt "heavy" exertion wise like my 20min of 50/1 min rest. The ETK actual book from Dragon Door describes going at a medium pace for time and starting/stopping when you need to and setting the bell down as needed.
I am assuming this is numbers (since speed wise a pendulum usually swings the same speed...it's not like I can "speed up" by swinging higher) and expanding/contracting rest time, and your "percieved" level of exertion. I think I am going to roll the dice myself and see what happens with setting my own pace. Sort of an "organic" random feel to this, rather than have my swing time dictated.
Today is Thursday, a "variety day". I did some cleans last night up fairly close to a wall with my 16kg, and funny thing didn't have the problems I described on another thread with banging. I am going to try one of the variety day activities...5 sets of 5 cleans per side, alternated with a TGU each side.
Tina
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#18684 - 11/05/09 06:06 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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Putting yourself up against a wall with cleans forces you to keep the bell close and pull the shoulder back. It's a great tool for correcting form. Looks like it worked well for you.
If you need to speed up your swing you would need to stand up faster/more explosively and instead of gravity taking the bell down for you, you need to push the bell down slightly to get it down faster. If you aren't ready for that then don't do it because its a good way to get hurt. It will also wear you out! ;o)
Nice work on your ETK workouts!
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#18721 - 11/07/09 07:33 PM
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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Heavy day
Warmup of wall squats/halos/pumps...2 sets
presses 8kg, 3 ladders of 3 rungs each ie-1 reps right, 1 rep left, then pullup, 2 reps right, 2 left, 2 pullups, and so on.. Focused on form...bringing bell down with lats, nice crisp clean with T-E-N-S-I-O-N before pressing it.
pullups between presses...able to do a "real" pullup, then did rest by getting up on chair, and lowering over 10sec
swings--am going to do my own dice roll
dice roll of 4 min, did 96 reps total, took 2 rests, one 45 sec, one 40 sec. Went hard and set bell down when I needed to.
Tina
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