[Cosmic Phoenix]

Originally Posted by Mekan

I am intrigued by kettlebell training. It looks to really work the core. I am 6'4" tall, 370 lbs, and completely out of shape. Muscle has completely atrophied and I am beginning from scratch. What weight bell should I begin with at this time? Are any of the adjustable weight bells worthwhile, or am I better going with the cast-iron bells?

Mekan,

I've recently started kettle bell training about 7 weeks ago (not this particular program) at a local kettle bell gym and have to say that I LOVE IT! I was not as out of shape to start as you describe. However, I'd suggest that you start off light. Often times kettle bell training is done in circuits and what seems like a good weight at the beginning ends up being too heavy because you can not complete the work out. Pick a light weight (especially in the beginning) that you can handle for the entire duration of the routine. Either make a mental or physical note (possibly a journal) of how that weight felt. In time, you will learn what weight to use for almost any movement just by a matter of feel and knowledge of yourself. Keep at it and enjoy the variety of a great kettle bell training session. Eat right and work out and you will see great success. I know that fat has been coming off me quickly and I'm getting stronger and stronger. Enjoy!

[ripock]

here are some specific numbers for Mekan.

When I started 24kg was too heavy and 16kg a little bit light, but challenging.

For women, I have seen grannies and other novices using the 8kg or sometimes the 12kg--if you have kettlebells that go up in 1/4 pood increments.

As for the adjustable kettlebells, they are fine for some exercises but since they are a bit loose and clang around, I wouldn't use them for snatches. Also, I find the hair of my arms get tugged and caught in between the plates of the adjustable kettlebell.

[mc-]

Mekan

you have some suggestions but here's what i suggest working with clients

You may not need to buy a bell yet: you can practice a lot of the movements with your bodyweight than starting with a bell.

For instance, sitting on just the edge of a chair and standing up - how many reps can you do of this before getting winded? five? ten?

How many push ups from your knees can you do? or standing up leaning into a wall?

Look at what dan john is doing with a loaded back pack - held in front of him with the bulgarian goat bag swing

http://www.t-nation.com/free_online_...etabolic_swing

How do these make you feel?

Putting together sitting down and standing up with some goat bag moves 1- 1, 2-2, 3-3 working up to five is a great way to start.

As for getting into kb's,
what i'd suggest is go see a coach who has some bells, and who can coach you through a kettlebell swing and from that coaching you can find a weight or a couple of weights that feel good to you.

personally in coaching folks - including perhaps especially guys who see themselves as out of shape - i've started with 5 and 10 lb bells from GNC - these are surprisingly useful for many applications even after someone is comfy using this smaller weights - but the caveat is that i'm connecting these bells with folks as a coach and doing individual assessments.

so: since your health goals may be primary and your interest in kettlebells supplemental to that, starting with a great coach is a great idea. will save time and help keep you happy.


If you'd like help finding a coach in your area, please shout.

mc

[Cosmic Phoenix]

Originally Posted by Carter Schoffer

GPP bouts (I include kettlebell training and running sprints in here) - BCAA (or whey hydrolysate) during and post and then a starchy carb source in first meal post-workout.

Carter,

I'm a bit of a newbee so please forgive my ignorance with this question but what exactly is "GPP" and "BCAA"? Thanks so much!

[mc-]

GPP is generally general physical preparedness.
that's a wee bit different from Specific physical preparedness.
very russian.

mc

[swingthiskb]

Hello everyone, I own Swing This Kettlebell and Functional Strength in northern Ky. I am an ex national level npC bodybuilder who just became tired with the sport. I've owned my gym for near 4 years and am closely connected to high level kettlebell trainers such as Steve Cotter , Ken Blackburn, Mike Mahler , Valery Fedorenko and the world champion in GIrevoy sport Lifting Ivan Denisov. I would be happy to answer any of your questions based on kettlebell sport training or other functional training methods , any time I have free time . I hope to take the Pn cert this march. Thank you and hope to meet many of you. joe Daniels

[amygbox]

I have also just started kettlebell two months ago with an RKC instructor. I definitely love it and my core strength has improved a lot in six weeks. I've been lifting weights for awhile but the kettlebell gives me the most intense workout ever, and is way more fun than running long distance.

Definitely recommend good iron bells and an instructor to really teach proper form.

I'm female, 5'8", and need 10 - 16 kg depending on the movement. But I am increasing strength pretty quickly.

[ripock]

Hi Amy,

It has been forever since someone has posted something definite in this thread. So what are you doing for fat loss?

Here is what I'm doing:

in the morning, a basic Russian zaryadka (pushups, roman chairs, etc.)

in the evening, I warm up with a set of snatches, then I do a few sets of generic exercises (e.g., military press, french press, lateral raises), then I do a fifteen minute set of long cycle jerks with as heavy a kettlebell as I can manage. I am currently playing with the two pood (32kg). My goal is to attain 120 reps in fifteen minutes, or 8 reps a minute for the entire fifteen minute set. Once I can do that, I grab a heavier kettlebell. I know that the parameters are somewhat, if not completely, arbitrary but it seems to work for me. I focus on a speed of 8 reps per minute because that's the speed I need in kettlebell competitions