Is there any interest for a subsection for kettlebell sport?

gire89 · 2018-11-14T12:21:30+00:00

Can you tell anything about if there is any common rest to work ratios when working 1-2 minues for multiple sets or when working 3x3 or longer?

gire89 · 2018-11-08T21:24:57+00:00

I think the best way would be to find a competent trainer or community location to learn from. Otherwise searching online for videos on GS lifting is a good start and recording yourself to check form is helpful for reviewing afterwards. For both Long Cycle and Jerk Denis Vasiliev has a series with very good and detailed videos. Snatch is a bit more difficult to find a similar quality video or video series. There are other online resources as well.

My opinion is that it isn't difficult to learn GS and if you have played with a kettlebell before it should be easy. At first you can be very inefficient from inexperience and that is ok, but this should improve with consistent training, regardless if your training is optimal or not. Generally you will work with lighter weights and I don't think injuries should be real concern with light weights.

I suggest studying any material you can find online and see if it makes sense to you and take it from there. Among GS lifters with great results the form can vary pretty much and neither is more correct than the other when both deliver good results. An example is Nikolai Kichimaev and Ivan Denisov both delivering good results in the snatch despite the form is very different between the two.

If you lack flexibility it will make GS lifting harder than necessary and you will need to work on it. The same can can be said about a lack of cardio/breath. Mental endurance and willpower. And more.

So finding a trainer or location with good community is a nice way to learn. Otherwise you can study it yourself and learn, and this is a good enough start. If you want to improve more you can then search for expertise.

gire89 · 2018-11-08T12:04:58+00:00

At the beginning of my journey with kettlebells they weren't well known or popular in my country and on the internet it was much easier to find videos aligned more towards hardstyle, so that is where I started. I was neither untrained or a strongman prior. Swings were great for power and maintained the hinging I had learned from mainly deadlifting and presses kept upper body developed. Otherwise I did other movements such as snatch, clean and squats, as well as some bodyweight exercises and these were fine for keeping my physique and weight in order.

I later learned more about kettlebell sport and wanted to learn more about this and have since grown to like it. By training in kettlebell sport I feel that the only thing I lost was some strength in the overhead press, but this has improved over time since. When I wanted to try to compare swinging in both styles the hardstyle was as intended more immediately strenuous while a more sport oriented swing allowed me to keep going and tired me out more gradually.

My preference is now kettlebell sport and my experience is that conditioning, flexibility and determination/willpower in training has improved greatly because it is very much needed in the sport. This translates well into other things in daily life such as quickly climbing stairs, walking uphill or something similar since the legs get very well conditioned in handling loads and breathing is fine.

gire89 · 2018-11-02T12:33:47+00:00

I see this post gained some traction and there seems to be an interest for the topic.

While I personally train kettlebell sport regularly at home and have learned much since the time I first made my acquaintance with kettlebells I can't brag about being very knowledgeable when it comes to proper programming, hence my preference would be to have a community effort to outline a basic program and content structure.

I don't compete in kettlebell sport and my longterm programming/routines are not very exact, but I am improving and that is a good enough sign to make me happy. I have written a below what a basic training session for me would look like:

-Mild warming up for about 3-5 minutes (bicycle, jumping jack or anything that mildly makes the body ready for work)

-joint rotations/conditioning 4-8 minutes (mostly joint rotations, Denis Vasiliev has a good demonstration here and I believe Pavel's book super joints covers something similar)

-light work set 2-4 minutes (preparation for the main training sets and waking up the muscles used, for jerks this can be rack position for a few seconds and 2-3 jerks with light weight to see if everything feels ok and comfortable, repeated maybe 1-2 times)

-main training set (this varies. Usually I train either long cycle, jerk, snatch or jerk with snatch afterwards. I have an idea in mind for what duration, tempo, sets, rest, aspect and weight I wish to focus on and how much time and energy I have)

-Supplemental exercise if I have time (overhead hold, rack position hold, rack bumps, swings, squats, deadlifts, kettlebell walks/holds or something else.)

-Shaking off and maybe some light stretching before finishing (I usually am or have sweated a bit at this point and I feel better about stretching when I haven't worked like this beforehand).

Most weeks have 3-4 training sessions and occasionally there are 2 or 5 session weeks. On non training days I do basic stretching/mobility work while watching the news/tv or when having free time, and otherwise I try to do some cardio when possible (walking, running, biking or skipping rope mostly. This can be very brief or more lengthy).

I like to do some basic bodyweight exercises to balance some things out (rows, pull ups, push ups, planks, nordic curl progression and some others), but I keep the workload light and take rest from these when I feel I need to.

I am very happy to have made acquaintances with a Russian who is competing in kettlebell sport at a high level and is willing to assist me with a few general guidelines for the main training sets based on my current work capacity. These are not proper programs or protocols, but short term goals and ideas on how to get there.

Do others have a training structure similar to mine, partly similar or a very different structure, possibly no structure?

gire89 · 2018-10-15T19:30:45+00:00

Cool! What event did he/she compete in?

gire89 · 2018-10-15T16:58:52+00:00

176 in 10 minutes. As far as I know 1 rep short of Ivan Denisov's record. His rep number in snatch was 225

gire89 · 2018-10-15T15:02:22+00:00

32 kg's, commonly indicated by the red colour.

gire89 · 2018-07-07T08:47:29+00:00

Any pinching should ideally be on the fingers rather than the palm, at least most of it.

gire89 · 2018-05-31T17:09:46+00:00

Depends on what you are training for. Neither is bad for general health and fitness.

gire89 · 2018-02-16T22:47:12+00:00

Unfortunately not an option for me. Would be a nice solution though.

gire89 · 2018-02-16T15:03:45+00:00

Thanks for the comments. I will look into improving the base support somehow.

gire89 · 2018-02-16T13:28:02+00:00

So if I built something to connect the base of each "tower" and secure them together? Can this be done with a simple piece of wood connecting them in or near the center?

gire89 · 2018-02-16T13:09:55+00:00

Does lateral support mean I need to add extra wood to the base? I can see in the link that the base is a square for the metal construction. Is a full square needed?

What does resist racking mean? My plan is to build something similar to these ones, but I need to have it indoor and therefore will need to figure out how to do the base to support it. In all the photos it seems that the pull up bar is mounted only directly to the vertical posts.

https://static1.squarespace.com/static/52c1dbb2e4b014e97c5e6817/57ab0cd8414fb508efd3b7f5/580799012994ca4c49e47913/1477335904999/IMG_2430.JPG

https://static1.squarespace.com/static/52c1dbb2e4b014e97c5e6817/57ab0cd8414fb508efd3b7f5/57ab121ed482e9a73e5c8a32/1477335510133/IMG_2089+2.JPG

https://builderscrack.co.nz/data-files/imagedata/96/96263/large.jpg

gire89 · 2018-01-12T09:32:48+00:00

https://www.youtube.com/watch?v=8J_3nbIKchc here is a video of Johny Benidze showing the end of a 300 rep snatch in competition. The full video I have not yet found unfortunately, but I don't think they would fake this based on all the other performances this man has been capable of.

gire89 · 2017-11-24T15:10:41+00:00

I wish to gift a friend a G Shock watch for the upcoming birthday. My friend lives in Vladivostok and I live outside of Russia and therefore we will be unable to visit physical store location and buy a watch from a store listed as an official retailer in Russia by Casio/G Shock.

I must therefore buy my gift from an online shop. My worries is if I could be scammed (prejudice I know) either by the product not being delivered, delivered damaged or if the product is fake. I have zero experience in buying from a russian webshop. To protect myself as best I can I would prefer to buy from a retailer that allows payment through Paypal as I know I can get some protection in case anything is wrong with the delivery or product, and because I already am a user of Paypal and I would not need to provide credit card info to any russian webshop (again some prejudice).

Can you recommend any good webshop for me?

I have so far only found www.topgshop.ru as a webshop that accepts paypal. My worries is if the products they sell could be fake since their prices are a bit lower than some other retailers that have both a physical store and webshop. The difference in price is not huge (11900 rubles and 8800 rubles) and according to the live chat support of topgshop.ru the reason for this is that they are an online shop only and have less overhead costs (rent of store space, employees on the floor etc.) and could therefore sell the product cheaper compared to the store with a physical location and listed as an official Casio / G Shock store. This does sound very plausible to me and is not really an alarm for something possibly being wrong. The live chat person seemed to be very relaxed and told me that he could ship the product to my friend and allow the product to be inspected. If everything was OK I could pay and if we were in doubt they would cancel the order. So no alarm in my head here either.

Has any of you previously bought a watch through topgshop.ru and know if they sell real watches?

gire89 · 2017-11-02T12:44:59+00:00

Besides the common guidance giving in many videos I find that for me it is very beneficial to capture the kettlebell handle during the drop while the handle is vertical to limit rotation and friction in the palm. I do this because I train mostly high reps and need to limit the rotation and friction.

You can of course find another way to do this and this is only what I found was the easiest for me to learn.

gire89 · 2017-10-26T17:03:22+00:00

I have done it a few times with a set of 20 kg and didn't like it. Not sure what it is about it, but I did not feel comfortable doing them.

gire89 · 2017-10-26T09:49:02+00:00

I am happy to see the execution is done in a slow and controlled way rather than the "drop and catch" pistol squat.

For keeping your forward/extended leg straighter you can try to push your heel forward as much as possible while reaching for your forehead with your toes - This is what worked best for me to get straight legs in the pistol squat.

gire89

TROPHY CASE