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Post by meguro on Jun 21, 2012 12:35:18 GMT -5
Lots of chalk, sotacram. When GS folks chalk up their kb's, they manage to get what looks like a mm thick layer of chalk on the kb handle. I use a little dusting of baby powder. It's better than nothing, but for long sets you have to keep re-applying, which is a drag.
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Post by MMX on Jun 21, 2012 14:50:22 GMT -5
Yeah I use the traditional cast Iron bells so I don't use chalk. It does rough up my hands a bit. I am building some callouses but I grind em down with a pumice stone in the shower so they don't get too outrageous and tear.
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Post by meguro on Jun 22, 2012 15:03:37 GMT -5
My 24kg is cast iron. I don't do anything with it that'll rip off calluses. The 16 kgs is steel. Because it's lighter, I can do more challenging and callus ripping lifts. 6-22-12 -HSPU (3x10+3x10 sec bent arm holds) -weighted circular chin-ups (3x6, 16 kgs) -weighted bent-arm hang (16 kgs, 20 secs) -weighted dips (5x5x5 sec bent arm hold, 16 kgs.) -kb snatches (4x10, 16 kgs) -kb c&p (6x10, 16 kgs) -weighted kiba dachi (16kgs, 30 secs; 24 kgs, 40 secs) Playing around with the 16 kgs kb. The weak wrist is still sketchy pressing the bell, but the grip transitions from press to swing are better than with my strong hand. Tried some uneven kb front squats (16 kgs + 24 kgs). That resulted in a shoulder tweak in the dismount.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 22, 2012 15:59:48 GMT -5
20 seconds on the bent-arm hang, good stuff.
My friend mentioned on an FB status update that he picked up a walker from Goodwill and is now using it for L-Sits and Dips. $9.99 for endless amount of fun. Sounds like a great steal. Going to try and find one for myself.
How are the forearms feeling?
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Post by meguro on Jun 25, 2012 18:06:46 GMT -5
The forearms are doing ok with the lighter kb, thanks for asking. It's my calluses that I fear are going to rip. Yesterday, I did take the family to the archery range. It was very crowded. It has been crowded since The Hunger Games hit the theaters. They tell me a Deniro movie is coming out that features bows and arrows. Folks at the range trained Deniro, I hear. Pretty good day for all of us. We punched many holes in paper and no one got slapped by the bow string. 6-25-12 -weighted circular chin-ups (4x6, 16 kgs) -weighted bent arm hang, 25 secs, 16 kgs -HSPU (4x10+4x10 sec bent arm holds) -KB snatches (4x10, 16 kgs) -KB C&P (6x10, 16 kgs) -KB swings (100) Trying to improve my grip technique on the kb's. Getting the bell up is no problem. On the way down is when the potential for callus tearing is greatest. My poor technique makes working with the 16 kg kb a real bear. A db of equal weight or more would be much less of a challenge. Also, I was at the IKO1 tournament in NYC over the weekend, and what seemed obvious to me was how important conditioning was. The guy with the most powerful technique of the day faded in the final, and his opponent, a guy whose power was less impressive but who had greater grit and conditioning went home the winner.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 26, 2012 13:54:56 GMT -5
There is a kettlebell technique for multiple snatches that involves the kettlebell 'hopping' over the middle part of the hand. At the top of your snatch the kettlebell rests in your palm, as the bell descends you sort of hop the KB in to the hook of your fingers.
An easy way to practice the descent and the 'hop' is to start with multiple cleans.
There are a couple of videos and articles out there that describe what I am trying to say.
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Post by MMX on Jun 26, 2012 14:52:26 GMT -5
With the snatch I always do open hand at the top to let the hand "breathe"
My form still sucks though. That is a difficult move compared to the Clean and Press.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 26, 2012 15:01:19 GMT -5
You and MMX shenanigans with the KBs are making it harder to stick to the barbell lifting.
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Post by meguro on Jun 27, 2012 18:58:46 GMT -5
On the kb snatch, I'm trying to spiral the kb down, hop it and catch with my fingers. I got the spiral. It's the hop that doesn't make it. Snatching db's is so much easier! 6-26-12 -tuck planche (6x10 secs) -2x3x10 db snatch (24 kgs) 6-27-12 -db C&P (30 secs w/30 secs r, 8 rounds, 2x24 kgs) This one ended up as 5 reps per work period. For fighters, I really do think that once you've reached a base level of strength, explosive kb/db lifts for time are the way to go. I'm discovering that I don't have to go too heavy (16 kgs) to get a killer conditioning workout.
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Post by MMX on Jun 28, 2012 11:11:35 GMT -5
Yeah Meguro if you check out Viking Warrior Conditioning the whole protocol is KB Snatches with a 16kb at VO2 Max.
I dont have a problem with the snatch drop. For me I can get a few good reps and then by rep 4 or 5 I have trouble with the top.
I need to GTG on em.
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Post by meguro on Jun 28, 2012 13:19:43 GMT -5
Just when I was getting used to the idea of me and my 16kgs having a long fruitful relationship, I catch this vid of a thin slip of a woman cranking out bunches of snatches with a 24 kgs kb.
It's both motivating a demoralizing. ;D
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 28, 2012 13:55:32 GMT -5
The hardstyle looks unnecessarily hard compared to the GS style. The girl looks like she's swinging her lunch bucket. Such ease and simplicity.
Motivating and demoralizing.
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Post by meguro on Jun 29, 2012 12:10:06 GMT -5
She drives home the point that strength is a skill, and that I don't have the skill. . . yet.
6-29-12 -Tuck lever body rows (20) -Half tuck lever body rows (2x20) -HSPU (3x12, 3x10 sec bent arm holds) -Time under the KB (10 min)
A couple new wrinkles today. I added a bit of difficulty to the tuck lever body rows by extending one leg while keeping the other tucked. With the HSPU's I added 2 reps per set.
TUTKB is me keeping the bell in the air for 10 minutes with snatches, presses and swings. The idea was to just keep to snatches. Got 20 on the right with no hitch. On the left side, the problem side, I had to break it up. I'm not at the point where I can do kb snatches as a conditioning exercise until I get the grip sorted. I went to presses and swings to get the heart rate up.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 2, 2012 10:01:18 GMT -5
I like the TUTKB idea. Mental notes for next year
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Post by meguro on Jul 4, 2012 14:10:41 GMT -5
Happy 4th! Ever since I saw GS guys snatching or C&P their kb's without resting the weight on the ground, I try and do the same with my db's and kb's. It's like trying to catch a breather in the middle of a fight, say while you're clinching. Combat resting.
7-4-12 -db c&p (10 min, 60 lbs, amrap) -kb snatch (10 min, 16 kgs, amrap)
I managed 40 reps with the 60 lbs db. It was the left hand (bum wrist) holding me back; though, I've got to admit, the weight felt heavy after 10 reps. With the snatch, I managed 70 reps. I would still get crushed by little girls in Russia, but I think my grip technique is getting better as well as the lockout at the top. I tried to grip the kb at the corner of the handle with my thumb overlapping the pointer finger. This enabled me to avoid catching calluses during the transition to the swing.
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