u/TonightUnlucky6017

I couldn’t squat this weight.

Not due to leg strength, but due to physics and strength limitations elsewhere.

If I tried to squat, I would need to have some forward trunk lean, this would ask a lot of my core (specifically lower back) to keep me as extended as possible so I don’t lose the bell forward.

But in a lunge, I can stay upright with my torso, which lets me keep the bell in a position that keeps the loading more specifically on the legs vs the trunk.

You’ll notice I’m also “cheating” with my rack position. Again-once bells are hard enough it becomes a physics problem in that the bastards are so big they create more pull forward not only due to weight but also the actually distance out in front of you. By cheating my rack onto my shoulder AND using two legs I let my lower body still be a lower body drill instead of simply a rack hold drill.

TL;DR > unilateral lower body drills are excellent ways to achieve more load per leg muscle compared to squats and dead’s done bilaterally.

Doing this with a federenko bell makes it funnier somehow.

Worth noting

1-I’m not worrried about fixation in a sprint set
2-I got a need…a need for speed
3-if you’re not first your last
4-I live my life, one set at a time.
5-I’m aware this doesn’t hit “standard” for hardstyle or GS. Hitting what is ultimately an arbitrary standard has basically nothing to do with eliciting a physical stimulus. Snatches done as fast as possible like this is sorta akin to sprinting. Bigger eccentric, big brake at top too. I can tell it helps make the slower normal snatches feel easier. It’s also what I believe plays a role In my ability to snatch heavier without owning and practice with big bells.

KB sport is crazy impressive. Hardstyle is effective training. But I’m gonna tease myself and have lighthearted
Mockery always. If you catch yourself being offended here-do a quick internal check and realize you shouldn’t be. Giggle along with the cliches.

My son joined in my workout today. We had one bell. So that’s what he swung.

He’s 9, and weighs 62lbs. The bell is a 53lb bell.

I asked what advice he had for people….he said “lift heavier”

and yea... i know, he's pulling with upper towards the top, his head is like a bobble head, his feet aren't as rooted as they could be. this is what testing limits often looks like. 2nd and 3rd set at this weight of his life. he was pumped to try it. my job here is more supportive and encouraging than form nazi.

After a rather uninspiring comment section on a nice little form instruction from Scia yesterday-here’s some thoughts for yall that are open to using critical thought about form options in drills vs only repeating things as gospel.

It’s true that taken at the literal word “swing” there is a pendulum. However, I don’t ascribe to the need for the word to be exactly correct in describing. Sam’s swing is a tad on the squattier side, it’s why it’s so crisp imo. That means the bell path is angled more up and down, explained in this video.

There’s a lot of being married to what someone was taught vs thinking through different ways to execute drills, in fitness in general but it’s really prominent in kettlebells.

People treat kb training like martial arts forms. As in there is an aesthetic quality or arbitrary execution “standard” that is held up as THE ONE TRUE WAY ™️

But the reality is: these standards are simply options.

Just like a sumo deadlift and a RDL and a conventional and a trap bar and a single leg deadlift are all good deadlifts, you can execute kb swings / snatches etc in deferent ways.

The only thing that happens is it changes what’s being stressed. Sure-if you get too far outside of a position that places the loading onto muscle you can overstrain connective tissue-but that still leaves a pretty wide array of options.

The idea that the kb is “meant” to be used in one particular way is incredibly laughable. It’s an actual literal hunk of metal. It has no feelings. It’s only the girya who gets all up in their feelings if someone dare to do the mystical kb drill on a way that’s different than they read about from a 2011 dragon door book.

The remix album. 10 total sets of clean and pressing after dunking. Good workout

Squattier snatches > Hingier Snatches (for emulating jumping)

Saying jumping is a hinge only tells me you’re a bad jumper. Knees bend in jumps, whether that be up or broad. Less so in single leg but that’s a whole different story.

Post instruction got the opportunity to play around with a number of fairly large bells. Hit a Pr with 64kg aka 141lb snatches and laughed at the comical 362lb kb deadlift my wife manhandled.

Obviously had to try swinging the 362. My exit was not my most smooth exit-but makes for a fun laugh

Brought the kb to the park on the beach today to do a workout next to the calisthenics park. I’m sure this is similar to lewd public nudity and rather offensive.

Even worse though-doing lunges and thrusters with the cja cja slide.

Didn’t have the time to properly trial lifts, but wasn’t gonna pass up cleaning a few. Saturday teaching for Bellfest here at Weck lab-I can properly warmup and try some big bell

Full body full workout.

1a-kickstand lawnmower deadlift 3x8
1b-overhead kb press 3x8

2a-kickstand kb step up snatch 3x3-5
2b-box jump 3x4

3a-Bulgarian cleans 3x3-5
3b-bent over row 3x6-8

Hitting shorter full body workouts while traveling. If doing full body I need to be mindful of total volume session to session. Prioritizing speedy power stuff I like doing.

Led the staff of this equinox through kb swings and clean fundamentals workshop today, then got my own short workout in. Took about 35 minutes to get this in.

Sure is nice just carrying your whole gym onto the sand

First twenty is the had over hand technique: built for speed.

Latest ten is the palm to palm technique: built for comfort.

You motorboating sons of bitches.

Not suggesting you try this. I like trying out new things. Here I took two things I normally do and do them together. Anchor step up clean + clean and jerk = this monstrosity.

It’s really hard. Definitely requires good awareness of body moving through space. Shall do again.

Third set to 40 with this weight. First two sets were a cruising speed of 1 rep every 2 second (1:20 for 40 reps).

You can see me hit the wall in my last ten, I slow down big time.

A funny thing in the kettlebell world…

If you post something like my dance dance revolution fighting dance here some people may scream “what is this bullshit! Just do the basics”

Yes-the basics don’t look anything like it and as such they wouldn’t train the same qualities. Example: the dance fight hits more quad, directional change, lower leg…rhythm and coordination in a new way….so it’s simply additive.

If you have time, of course. Do you need it? No. Is it the magic thing? No.

In the same session I’m snatching normally and doing weird stuff. It’s funny-the weird stuff isn’t reducing the efficacy of the basics and the vice versa is true as well.

Anyways-here so fast double snatches and a drill that must be a complete waste of time.

Right side: 20 double snatches in 30 seconds with 24k bells ain’t bad!