A A 10kg is a good weight to have in your collection in general. It will always be useful to have. It’s also great for building good habits from the get-go.I’ve just bought my first kettlebell and it weighs 10kg. I know that is lighter than the recommended starting weight 12-16kg, but I wanted to play it safe–and it’s still heavy!
I can’t yet use it for doing overhead presses with one arm, so I am doing two-handed overhead press holding it in the same way as I would for hammer curls. Is this a good idea? Can I get stronger by combining this move with kettlebell deadlifts and rows, or should I get a lighter kettlebell for presses? I’m thinking of doing 2 to 5 sets of 3-5 reps combined with calisthenics workouts including open hand pushing/holds and squats on other days.
Hope this makes sense –
Would love to hear your thoughts.
Here’s a couple videos on cleans – I’d recommend doing the 2 handed “cheat clean” for now. Just getting the KB to the rack position and holding it there with a very upright posture, you’ll feel the challenge in your core immediately.
I’m not quite picturing the grip you’re using for the hammer curl press combo, but once you have the kettlebell in the rack position by one of the methods above, I’d suggest “self-assisting” the press by supporting the bottom of the kettlebell with free hand as you progress towards a standard kettlebell press. Let me know if you’d like a video for that! 🙂
Considering that a 10kg kettlebell is pretty low to the ground, you may want to put it on a sturdy block for deadlifts so that you’re not having to do any gymnastics to get low enough to pick it up.
What kind of rows are you doing? Here’s the ones that I like to teach:
And you don’t even need to start doing swings right away, but deadlifts and hinges will get you there fast:
Good idea to have the open hand calisthenics – I add in push-ups, mountain climbers, etc. to relax the grip and stretch the hands out between grip intensive moves.
Here’s a workout I wrote for Experience Life Magazine that uses kettlebells but no swings – basically for people who have purchased a kettlebell and are learning their way around it: https://experiencelife.com/article/the-no-swing-kettlebell-workout/ Their exercise demos in the video are spot on. I was so happy to see that!
Let me know if you have more questions, I love to hear from people just getting started – especially while I’m developing new materials! 🙂
-A
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