I've had a lot of fitness people ask me about how to get started with program design for kettlebells. The answer has always been to try, study, and analyze the structure and most importantly, the INTENTION behind the programs and workouts of professionals who have had proven results. Here's a really easy, consolidated way to do that - edited by the captain of the complex, Master RKC Geoff Neupert:
The RKC Book of Strength and Conditioning
Did I get your attention with that "double" tag there? Before you start calling me out, I wasn't the one who did it, Tim Shuman did. The double " " is something that he's been working on for a while - FYI those weigh 106lbs EACH, so... yeah... and before you get all "I lift more than that on a barbell, bro" remember are different... the weight is off center and you've got to work to keep your wrists straight (something I'm always having to remind people about - but its a good thing), independently stabilize the shoulders, not to mention the grip is a whole different ball game. After doing presses on each side (to the tune of a total of 20) with the giant , he decided it was time to try it with both at the same time.
Thankfully, I had time to get it on camera - and its a great picture - 2 bigoverhead and a giant grin in the middle. After more pictures for his new website, an impromtu instructional video for one of our friends and another demo video from me (OMG he made me wear a PINK SHIRT in it!), we got into a little Q&A discussion for my contined training for the level 2 next month. (BTW, some of my friends keep making "scientology" jokes when I mention I'm "going for level two" it's very funny and I need to make up some silly come backs for this as it keeps happening*). In addition to learning and practicing the new exercises for , I've decided to attempt the Iron Maiden Challenge (the women's version of the Challenge). But before we get to that, the exercises I will be learning/refining/being evaluated on at the are a bunch of my favorites: the Pull Up (YES!!!!!!!!!), the Pistol, the Windmill, Push , and Jerk, and the Bent . The Bent is pretty much the signature Tim Shuman exercise, so I want to be absolutely certain that I represent my coach well on all of them, but especially that one. Tim has developed a custom training program for my preparation and study, and so far so good, adding in bits here and there to help with the Iron Maiden Challenge.
The Iron Maiden Challenge: Using perfectform, do one of each with a (53lbs): Pistol, Weighted Pull Up ( hangs from a dip belt), (overhead, one arm, you choose arm!) The guys' version is the same thing, but with the (106lbs) .
For a very very long time I have struggled with the- only last month discovering that it was possible first on my left side - working up to both sides about a week after that - then today, after a slight wrist angle correction, I was able to and the on both sides with much less issue than before. Now to get it burned into my head so that it's automatic when everyone's watching during the challenge. I'll get there. If there's one thing I am, it's determined. The pull up with the extra still hasn't happened yet, but each time I try I get closer and closer. The plus side is, anything less than added feels like a breeze and that's something surprising. The pistol (one leg squat exercise) plus a passed the Tim Approval Test, so I feel really good about that. BTW, you know, I'm really small, right? Like 5'3.5" 123lbs small... hoping to be the smallest woman to pass the Iron Maiden Challenge.
So today was a big day for both of us - and it was really hot today, but being in the shade with a big fan and a lot of sports drinks with ice kept us both going without a problem. Tim also just received a big order from Greens Plus (I am also set up as a reseller with them) and shared a giant tub of the Greens+ New Zealand Free Range Whey with me. That plus the other items I have arriving via FedEx tomorrow will pretty much have me stocked up in just about darned near everything. Need to put more product reviews on this site asap.
Tim rocking the bent with two stacked !!!
*Another testament to the effectiveness of themethod is that I am not a "joiner-inner" or one of those people who readily jumps on board with whatever is popular at the moment. However, this stuff is the real deal and you have my absolute word on that. If you don't believe me, I'll be posting more pictures of my formidibly toned abs here soon - just don't laugh at the farmer's tan. And ladies - I'm able to comfortably and flatteringly wear the dress I wore under my cap and gown for college graduation in 1999 today. Arguably it looks better on me now. So yes, VERY serious about this stuff!!