Today was my first day back on workouts after being gone all last week, & wow, was this article, How Long Does It Take to Fall Out of Shape, right about cardio levels decreasing faster than strength!.. couldn't quite make it through my regular cardio time, but got in all my KB workout... I bought a new 25 lb. KB yesterday & tried it out today, 3 sets of 10 swings each... I think I could've done more, but didn't want to push it too hard the first time... after that, the 15 lb. really seemed light!.. funny how that works!..
Today I trained with my RKC coach but accidentally forgot my Kettlebells at home in rushing out the door. The turkish getup I did body weight sure reveals where all my weaknesses still are.
I've come a long way though. Today I did assisted squats (using the heavy steel pole on some playground equipment) and almost got my butt all the way to the ground. A few months ago, I couldn't sit in a chair without a little assistance. I did 30 pushups and lots of stepping up and down and Z-Health drills.
Sad that I forgot my beloved bells at home but glad to see so much progress on my journey. When it cooled down to under 70 tonight (high today in Seattle was near 90 F), I lifted my KBs at home for a total of 60 deadlifts with the 12 kg/26 lb KB. I also love the benefits from doing thrusters with my KB. Makes me want to have 2 of them that size to do them properly. Right now I'm doing thrusters with a bell in only one hand at a time and then swapping hands when the first gets tired (every 10-20 or so).
The weight continues to melt off and I'm looking better than I have in over 10 years.
Actually, doing one arm at a time for thrusters , snatches. high pulls, or swings isn't a bad idea. hold the other arm straigh away from your body to help your balance. Doing one side at a time really forces your core to work harder for stabilization.
Actually, doing one arm at a time for thrusters , snatches. high pulls, or swings isn't a bad idea. hold the other arm straigh away from your body to help your balance. Doing one side at a time really forces your core to work harder for stabilization.
Mel
Mel,
Thanks for reminding me of that. Sometimes I get so intimidated by what the healthy weight gireviks, who've been lifting for years, can do....that I think too little of how much I'm accomplishing where I am.
I got a reminder of that yesterday when I showed up without my Kettlebells for training. My RKC had me do squats assisted by a steel pole for balance. I squatted almost to the ground and to just sit in a chair unaided was a big deal before, a little over a year ago, when I started doing dumbbell thrusters. Now that I've been able to do thrusters with my Kettlebell, I can do things at a bodyweight level that seemed impossible only a few months ago.
I love how my journey with strength training has led me here and all the healing KBs have facilitated.
I just wanted to poke in and say that I have joined the kettlebell club
I've been wanting to try one for awhile, and I found a 15lb one while out shopping the other day. I bought it and it came with a small work out chart with 8 different exercises. On days when I'm not at the gym doing NRoL4W, I often play around with my 8lb dumbbells at home so now I have this to expand a bit more (and in my defense, I only have 8lb ones because it was the highest weight they sold)
I just wanted to poke in and say that I have joined the kettlebell club
I've been wanting to try one for awhile, and I found a 15lb one while out shopping the other day. I bought it and it came with a small work out chart with 8 different exercises. On days when I'm not at the gym doing NRoL4W, I often play around with my 8lb dumbbells at home so now I have this to expand a bit more (and in my defense, I only have 8lb ones because it was the highest weight they sold)
Glad to see your post Stephanie!
I have found Kettlebells to be pleasantly addictive. Just got back from an unexpected mini-vacation to the high deserts of Southeast Idaho. Our 9 hour, 45 minute trip turned into 30 hours each way between pit stops and travelling with my 4 year old daughter, an elderly dog, a friend who is a stroke survivor and one very sad smoker.
I brought my Kettlebells and felt a little silly packing them since I only planned to be gone for a short while, 3-4 days at most. I figured with all the loading and unloading of van, caring for my daughter, an ailing dog and a disabled friend, I wouldn't lack for exercise much less need my Kettlebells. But wow, was I glad I brought them. I used my 12 kg/26 lb KB for Halos. These loosened up my tight neck and shoulders from the driving. I did swings and deadlifts to help fix my back and butt from all the sitting/driving.
Bringing along my Kettlebells also kept my kidling active in the hotel room when it was too hot to be outside. She knocked out her daily 200 deadlifts with a 4kg/9 lb to stay in shape for an Irish dance troupe she's joining next month.
Their presence also helped me stay focused on my health goals, making better choices in eating and setting a better example for my friends and family.
Loved reading this thread. I just started with a kettlebell today.
I'm doing them on my own, in my home. There are so many questions I have and no clue where to ask them.
I was only able to get through 10 minutes on my first try with swings and a few windmills. Heart was pumping along great - but my lower back started to feel weak. It wasn't pain, but it was a feeling like I may fall over because of a lack of strength - I was afraid to keep going.
Is this normal for the first day? Should I just keep going with the 10 minutes until I can progress further? Should my lower back even be involved in this?
If you are doing full on kettlebells, properly, you probably wouldn't make it past 20-30 min. Most KB workouts are around 20 minutes.
You're doing great. Windmills are actually quite difficult with KB's, that probably got you in the end. Just keep going! KB's are the kind of workout that look very simple but is actually quite difficult. I do very heavy weight lifting and still find KBs to be more difficult.
Check out on Youtube: Pavel and lauren brooks. Both good demonstrations. Pavel is the king of KBs. Watch how they use their back.
Thank you for the feedback! I will check out those videos right away. I spent a week studying form before I took my first swing - but knowing it and doing it are always different.
I actually enjoyed the windmill! I could feel about 56 million different muscles in my body and it felt great to know they were still alive somewhere under the flab.
Loved reading this thread. I just started with a kettlebell today.
I'm doing them on my own, in my home. There are so many questions I have and no clue where to ask them.
I was only able to get through 10 minutes on my first try with swings and a few windmills. Heart was pumping along great - but my lower back started to feel weak. It wasn't pain, but it was a feeling like I may fall over because of a lack of strength - I was afraid to keep going.
Is this normal for the first day? Should I just keep going with the 10 minutes until I can progress further? Should my lower back even be involved in this?
Would love advice!
There is so much out there now to help a beginning girevik (kettlebell lifter).
I love Lauren Brooks' Ultimate Body Sculpt and Conditioning for learning how not to harm yourself. There are also RKC coaches that cost less than a Curve membership and definitely less than gym fees. Everything I've heard about Dragon Door has been stellar. I like Convict Conditioning by Paul Wade through them for Body Weight exercise progressions that dovetail very well with my Kettlebell training program.
I sent Andrea DuCane of Dragon Door an email over a year ago and she has been quick to answer any questions I've had both then and since. She's a master of her sport and a good teacher. She's coming out with a new DVD focusing on folk 40-60-ish.
When I started in June 2009, my RKC coach wouldn't even let me lift a 4 kg/9 lb KB. Now I use the 12 kg/26 lb for most of my routine. I still struggle with swings but I can finally do them, but not for 10 minutes. LOL Windmills interest me but I cannot do them very well yet. I like deadlifts, suitcase (one-handed) deadlifts, military presses, bent rows, halos, and an occasional clean or snatch.
If you can do 4 of one exercise, you're doing great. Some teachers say (other than swings) if you can do more than 8, it's time to go up a bell. I think it depends on what your goals are. I'm morbidly obese and working on intense interval training to burn massive amounts of calories safely while improving my cardiopulmonary condition, lowering my blood pressure and resting heart rate and whittling my waistline.
I've melted off 10.25 inches in 16 months with 6 of those months being various health crises that prevented any weight loss or much training. I've shed 80 lbs of fat and gained 15.5 lbs of muscle.
I can't even imagine how good I'll feel and look by Christmas!
Glad to have you aboard and if you don't get your questions answered here, I can pass them on to a coach or two that I know.
ResilientWoman, I'll be honest. When I read this whole thread - your posts were totally inspiring! Thank you so much for the great information - I will definitely take the recommendations.
I started at 315lbs and have made it to 280 (my current weight) doing the old fashion way. Calorie counting and many miles clocked on the treadmill. I needed something way more interesting and challenging. Kettlebells caught my eye and I jumped right on it.
It's a few hours later now and my back feels a bit better. Hips, but and thighs are sore - which is good, as far as I know!
Waist to Hip Ratio, an important measure of health, and Kettlebell training
Quote:
Originally Posted by anewsensation99
ResilientWoman, I'll be honest. When I read this whole thread - your posts were totally inspiring! Thank you so much for the great information - I will definitely take the recommendations.
I started at 315lbs and have made it to 280 (my current weight) doing the old fashion way. Calorie counting and many miles clocked on the treadmill. I needed something way more interesting and challenging. Kettlebells caught my eye and I jumped right on it.
It's a few hours later now and my back feels a bit better. Hips, but and thighs are sore - which is good, as far as I know!
Hips, butt, thighs sore...around my house this is called post kettlebell reassurance that we've done something right! LOL
I recall one training session of primarily deadlifts that left me knowing exactly where my hip joints were for the first time in my entire life. Oh, I didn't hurt them but it is possible that in 43 years of living, I'd never correctly engaged this zone of my body. This is why I love my Kettlebells! For the first time in my life I'm moving, breathing, sweating and building muscles that are working in harmony with each other, actually functioning somewhat according to their design.
Today I looked into the mirror and caught a look at my new, more hourglass-y self. Thought I'd share my waist to hip ratio progress brought to you by Russian Kettlebell training:
HW:H - 0.9375 [60":64"] January 2003
SW:H - 0.9256 [56":62"] June 3, 2009
CW:H - 0.7956 [45.75":57.5"] August 29, 2010
GW:H - 0.6500 [approximately 24":37"] current training projection - January 31, 2012
I did a little research into the history of junior sizes of apparel and in about 5 months, I'll have a lower waist to hip ratio then when I was 16 years old in my senior year in high school.
It'll be fun to see how this unfolds. I'll be posting my new W:H ratio monthly on about the last Tuesday of the month, my official measure-in day with my RKC coach.
Happy KB training.
Last edited by ResilientWoman; 10-10-2010 at 05:38 AM.
Reason: typo
Okay so I was up at 3am and got sucked into a kettlebell informercial. I had been looking at them for over a year now so I bought the system and plan to start soon. I got my system from www.kettleworx.com.
Loved reading this thread. I just started with a kettlebell today.
I'm doing them on my own, in my home. There are so many questions I have and no clue where to ask them.
I was only able to get through 10 minutes on my first try with swings and a few windmills. Heart was pumping along great - but my lower back started to feel weak. It wasn't pain, but it was a feeling like I may fall over because of a lack of strength - I was afraid to keep going.
Is this normal for the first day? Should I just keep going with the 10 minutes until I can progress further? Should my lower back even be involved in this?
Would love advice!
Welcome!.. it sounds like you're starting off just right... just stick with it & you'll be able to extend your time as your body tells you it's ready to... I've done all my KB work at home on my own too...
Quote:
Originally Posted by Shay
Okay so I was up at 3am and got sucked into a kettlebell informercial. I had been looking at them for over a year now so I bought the system and plan to start soon. I got my system from www.kettleworx.com.
Thanks for posting this website... & welcome!..
RW, you're an inspiration, as always... I'm glad you're still making such amazing progress!..
I know I haven't been on here in a while, but I'm still kettlebelling... it's still the best exercise I've ever done...
Laptop broken so it's difficult to post very often. RKC coach just returned from climbing Mt. Kilimanjaro, she was the only one in her group to reach the summit. I've got my new measurements for the month she was in Africa and I flew solo with my KB.
Neck: -0.25"
Upper arms: -1.5" EACH!
Forearms: ->0.5" each
Chest: -1.75"
Bust: -1.0"
Ribs (bra band): -2.5"
Waist: -2.5"
Hips: -1.5"
Thighs: -0.25" each
Calves: -0.125" each
Ankles: same
A total loss of 14.25" in only one month!
HW:H - 0.9375 [60":64"] January 2003
SW:H - 0.9256 [56":62"] June 3, 2009
CW:H - 0.8873 [45.25":51"] October 7, 2010
GW:H - 0.6500 [approximately 24":37"] current training projection - January 31, 2012
Actually, doing one arm at a time for thrusters , snatches. high pulls, or swings isn't a bad idea. hold the other arm straigh away from your body to help your balance. Doing one side at a time really forces your core to work harder for stabilization.
You're so right!
Welcome to Fun with Kettlebells!
Waist to Hip Ratio, an important measure of health, and Kettlebell training
