Why your kettlebell numbers are going nowhere

I want to address a common issue in kettlebell sport. Hitting a wall and shaking your angry fists at it, that is, or worse…
Many people train by themselves and grab information from different sources, and often times pieces of the puzzle are missing.
In kettlebell sport, the usual next thing to do when you reach a goal you set for yourself is to go up to the next size kettlebell and repeat the process. There is just one little problem. If your numbers are not that great with a certain size kettlebell, they sure won’t be with a heavier kettlebell, and the problem is that ego comes in the way.

You might come close to the same numbers, but closing the last gap proves itself to be hard. And wanting to be strong,  you refuse to go back down to a lighter kettlebell and go through the initial process. You struggle, start implementing all sort of methods in your program that leaves you tired and frustrated.

Chances are if you’re working with 28 and 32kg, you know what you are doing already. Your fitness and structural strength is not an issue. The mistake is quite frequent with new beginners that have done a couple of 10 minute sets and then try to rely on their strength to get the results with a heavier kettlebell.

If grip is an issue, it is probably a question of technique. If you get winded, it is probably a question of cardio.

Regardless, the best approach is to go down in weight. There are 2 variations: cycling through the weights for 4-6 weeks at a time, improving the numbers a little at a time each cycle, or spend longer time and get the max numbers you can with a light kettlebell. Of the 2 cycling approaches, I’d recommend the first.

Results will come, they take time and require consistency with your training.
Also, many people get surprised when I recommend a lower volume than they train with. I always remark “how has that worked for you so far?”
Short sets might allow you to do a lot of volume, and have their place in training, but to last 10 min at a decent pace and put good numbers requires more than 1 approach  and method.
Leave the ego aside. Simplify things as much as possible. If I can get results with 1 or 2 sets, why should I waste more energy on doing more work?

Drop down in kettlebell size, work on  long sets at a decently fast pace, do cardio then go back to the heavier kettlebell. It’s not like you must not lift heavy kettlebells, it’s just the main focus should be with lighter kettlebells for a while.

Just a quick example, say you can do 150 snatches with 20kg, you might get 120 reps with 24kg but then the progression will be really slow. Now, if you aim to hit 200 snatch with 20kg, numbers with the 24kg will then go up at a faster rate.

If you have the possibility to only jump 2kg instead of 4kg, you should use that possibility. Smaller increments are the way to go when it comes to kettlebell sport, unless you are a heavy and strong athlete. There are people out there getting results with an opposite approach, but they are few in between.

Hope this helps and make sense, all the best with training!

http://kettlebell-fitness.dk

Thierry competes in the over 40 veteran class is also available for online coaching and programs, perfect for newcomers to kettlebell sport and kettlebell training for fitness.

Kettlebell Sport Danmark International Summer Festival 2013

1 June, start at 09:00

CrossFit 2400/ CSA.dk

Grøndal Centret, Hvidkildevej 64, 2400 København NV

250kr per person for an all day event, open to all. Registration deadline: 21 May 2013. See the event on facebook

Email: thierry@kettlebellsport.dk

Kettlebell Sport Danmark Summer Festival 2013 program

• Workshop about Indian clubs for shoulder mobility and health
• Workshop about judging, rules and fixation
• Team relay competition
• Non traditional individual competition
• Workshop about kettlebell juggling

The idea with the festival is that participants enter multiple events throughout the day and try different disciplines, connect with people, share knowledge and basically have a great day!

Team competition

Each discipline is done in a team relay style, 3 min per person with 2-3 persons per team. Athletes in a team must lift the same size kettlebells. Only Mixed teams may lift different weights.

Teams must lift in all 3 disciplines. Women  and Men may chose to lift 2 KB or 1 KB for jerk and Long Cycle.

1. Snatch (1 hand switch only)
2. Long Cycle (2KB or 1 KB with 1 hand switch only)
3. Jerk (2KB or 1 KB with 1 hand switch only)

• Score for each event = combined reps of the team*Kettlebell weight/ combined bodyweight of the team
• The winning teams will be found out by adding the scores of all 3 events.
• To limit bad reps and make judging fairer, maximum tempo allowed for jerk and snatch 22 rpm, LC 11rpm. Do not plan to lift faster than that, choose heavier kettlebells instead!
• Gold, silver and bronze medals will be awarded

Refresher about rules, in Danish: http://kettlebellsport.dk/?page_id=242. Rules will be explained before the competition.

Individual competition

Strongman medley for time (men @32kg, women @16kg)

• Get up (only up) x1 e.s
• Swing Flips x20
• Get up (only up) x1 e.s
• Farmers walk slalom x25m
• Get up (only up) x1 e.s
• Sled Drag x25m

Gold, Silver and Bronze medals will be awarded for men and women.

Feats of Strength, Just for fun If we have time and energy left…

Iron cross hold for time.

• Women @2x8kg
• Men @2x16kg

Bottom up stacked press http://www.youtube.com/watch?v=jilSx5HlKR4

2 hand anyhows and any trick you feel like showing other participants…

Please take a minute to join our Facebook group kettlebellsport.dk to support our efforts!

http://kettlebellsport.dk

May Kettlebell Virtual Challenge

The goal of Kettlebell Sport Danmark virtual competitions is to promote Kettlebell Sport on a wide reaching scale, especially for the nations and athletes that are new to the sport or kettlebells in general. Everybody is welcome to take part.
This month’s challenge is aimed at a broad public and for a change from traditional Kettlebell Sport, we’ll test the WKC Pentathlon, as a test of work capacity, strength and fitness.
All disciplines are done with 1 kettlebell and multiple hand changes are allowed.
This virtual challenge is not affiliated with WKC, we’re just using the rules to try something new, and encourage diversity.

Virtual events offer the chance to come in contact with other people within the Kettlebell Sport community. Please share with people you know that might be interested!
For those lucky to lift in your local kettlebell gym, or have friends near by, you can make a day out of it and help count for each other.
Participants get a chance to develop self confidence and rehearse their preparations/routine in view of live competitions, evaluate what level they are at, evaluate their technique, get tips from other lifters.

WKC Pentathlon rules
The test consists of 5 different batteries of exercises. Each is a 6 minute set followed by a 5 minute recovery period. Total time is 50 minutes (30 minutes lifting/20 minutes rest period).
Each set has a MAXIMUM reps per minute (RPM) which cannot be exceeded (or if exceeded, will not factor in your score). Each set allows the lifter to select the weight s/he feels capable of completing the set. This is done to encourage proper fixation and use of a challenging weight.
The lifter cannot set the kettlebell down during the set, or else the score is 0.
Multiple hand shifts are allowed. So the idea is to choose a weight for each set that you feel capable of scoring the maximum points with. This is the strategy you need to use based on your condition. For some of the lifts, you may want a heavier kettlebell, or a lighter one if the lift is not your strongest.
Scoring
Each kettlebell has a quotient score which you multiple with your total number of lifts to get a final score. All 5 sets are added together for your final score. Here are the quotients:
8kg: 1
12kg: 1.5
16kg: 2
20kg: 2.5
24kg: 3
28kg: 3.5
32kg: 4
36kg: 4.5
40kg: 5
44kg: 5.5
48kg: 6
The 5 disciplines
1. One arm clean (max. 20rpm)
2. One arm long cycle press/ clean and press(max. 10rpm)
3. One arm jerk (max. 20rpm)
4. One arm half snatch (max. 18rpm)
5. One arm push press (max. 20rpm)

Fitness Grading System
Men:
Less than 720 : Low
721-900 : Average
901-1080 : Good
1081-1260 : High
1261-1440 : Extreme
More than 1441 : Superhuman
Women:
Less than 360 : Low
361-540 : Average
541-720 : Good
721-900 : High
901-1080 : Extreme
More than 1081 : Superhuman

General Rules
We are using “gentlemen’s rules”, however, the main rules of kettlebell sport are applicable.
In each lockout position, before taking the kettlebell into the next rep, the body and kettlebell must come to a clear standstill, and why speed limits are enforced This apply to all disciplines.
Correct technique for press, push press and jerk must be followed!
A press is done with straight legs. Push press is initaited by a leg drive, and jerk uses a dip to catch the kettlebel in the overhead lockout.
Legs must be straightened after each clean, even if you dip under the bell to catch it.
For the long cycle press, mark the clean properly, and do not launch/ bounce the kettlebell into a press from your clean.
Half snatch means snatch the kettlebell up to lockout, then drop in into the rack position then into a back swing.
When switching sides 1 extra swing is allowed, but extra swings between reps are not allowed.
Legal rest positions are overhead lockout and/or rack position (not on top of the shoulder).

Since not everyone might not have access to competition kettlebells, use what you have

Due to the length of the event, videos are optional. If you’re planning to achieve a really high score, please make a video for everyone to enjoy your efforts
Send your full name, country, bodyweight and results for each disciplines: KB weight and reps, and total score. I’ll compile all results and post them onto our Kettlebell Sport Danmark website.
You compete at your own risk, so please use your common sense.

Upload your results/ videos between May 17-30th on this facebook page.
Have fun!

workshop with Denis Vasiliev 28-04/13

workshop with Denis Vasiliev 28-04/13

Improve your kettlebell rack position

Here’s a post about how a simple adjustment in the way you stand and hold the kettlebells in the rack position can make a big difference and increase in your numbers. You’ll achieve faster fixation for your overhead lifts, and reduce fatigue in your arms.

First, a quick reminder about an optimal kettlebell rack position:

• Stance is as narrow as possible or comfortable for you.
• Knees are locked for the thighs to relax, hips are forward. 
• Elbow(s) are resting on the hip crest, or as close as possible for your flexibility and body type. In the perfect kettlebell rack position, the skeleton is bearing the load for safety and  optimal rest, and this position provides the best energy transfer for the jerk.
• You can scratch your nose, hand(s) are close to the center line.
• Fingers are protected from impact by not being wrapped around the handle.
• Wrist(s) are neutral and relaxed, hand deep inside the handle which is sitting diagonal across the palm.
• The kettlebell(s) are resting against or cradled inside the V shape of upper and lower arm. 
• For the double kettlebell rack, handles are overlapping or just touching.

The last 2 points are the ones that I cover in the video, and how to fix them.

Trying to hold a rack position with kettlebells that are badly centered and want to fall down requires a lot of energy and leads to premature fatigue in your arms, and therefore limited performance. When the kettlebells are centered and balanced it is easy to relax and rest.

A proper handle placement and rack position will help you achieve faster and crispier lockouts, and also reduce the chance of injury to your shoulders. Inner rotation in your shoulders should be minimized as much as possible in your lockouts. Jerks and push presses being fast movements, if there is a tendency to over rotate at the shoulder, the momentum of the offset weight of the kettlebells will accentuate the rotation in the overhead lockout. Given the repetitive nature of kettlebell sport, this can end up putting a lot of stress on the shoulder joint in a short matter of time.

http://kettlebell-fitness.dk

online kettlebell coaching (website is down for a short while…Please email thierry@kettlebell-fitness.dk)

A sport for all: Kettlebell Beginners April Cup

This past weekend, we just had the biggest Kettlebell Sport event so far in Denmark, thanks to the coordinated efforts of 6 local representatives of the Danish Kettlebell Sport federation.

There were the 3 traditional disciplines of jerk, snatch and long cycle but with a 5 min time limit, to make this event accessible to new beginners but also to attract people that like to lift at a faster tempo. Athletes could decide to lift from 8-32kg, with 6 weight classes for men, and 4 for women. Score was calculated by a basic formula: weight of KB* reps/ bodyweight.

All results are to be found here.

All in all, everyone had a great time in each of the 6 locations around Denmark: Roskilde, Næstved, Odense, Sønderborg, Holstebro and Aalborg.

I am deeply grateful to the local representatives for their efforts, and also to the 40 people (including 4 Swedes) that participated. It looks like Kettlebell Sport is finally about to take off in Denmark!

So, since not many people are not so familiar with training methods and rules for GS, or tend to come from a Crossfit environment, I want to share a few things with you.

First, tempo. If you can manage more than 12rpm for kettlebell long cycle, or 22-24rpm for kettlebell snatch, please use the next size weight!  Some reps would most likely be no counts in a non beginner competition, and my goal for our federation is to raise the bar, a bit at a time. By going too fast with too light a weight, you are doing yourself a disservice.

Second, how do you go about improving your performance?

What is going to most impact your results is your technique and the training time under the bells you have, more than your strength or stamina alone. Certainly people found out these facts for themselves this weekend, and it can be a bit frustrating…

Consider this quote from Mark McLaughlin at resultsperiod1.com “There is not ONE method or ONE intensity level which give the best training effects on an athlete’s aerobic capacity, VO2max x fractional utilization of VO2max or work economy. It is the accumulation of the total training which leads to high performance level.”

http://www.youtube.com/watch?v=RHb4aXlIERQ

I can attest to that. My results would be even better today if I had not had so many breaks from GS as I’ve had over the last years.

I hardly ever touched a weight before I turned 38. I still remember getting my green bells in 2008. The only thing I thought I could use them for back then was farmers walk

There is no secret to my training. You can read my log book, and see my journey with snatch last year, and long cycle over the past 4 months. I train smart, and put in the miles without being greedy.

Do I miss the prowler pushes, heavy farmers walk and all the other cool heavy stuff? Hell yeah! But I know it doesn’t help me achieve my kettlebell sport goals, so I leave that stuff alone. Many people think they need to train harder, more volume, more intensity and they end up doing all sorts and wearing themselves out. You just need to be consistent and stick to the basics for your main training. Everything else should be like a walk in a park, easy, pleasant and relaxed.

Here’s 2 fantastic quotes by Bruce Lee that are applicable to many subjects “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”  “It’s not the daily increase but daily decrease. Hack away at the unessential.” Keep the fancy fun stuff for your warm ups, do not use all your energy on it.

Want instant gratification? Sorry, there are no shortcuts. Accept that becoming good at anything is going to require more than 3-6 months of training and do not even think you can achieve this with a 20 min HIIT session, 3 times a week.

Train and stay focused on your goal if you want results.

All the best!

http://kettlebell-fitness.dk

Online training

Certificeret Kettlebell Instruktør level 2 Kursus i Aalborg, 25/05/2013

Dette kursus fortsætter hvor Level 1-kurset stoppede og tilbyder muligheden for at blive fuldt certificeret som kettlebell-instruktør inden for IUKL / IKSA.

For at deltage på dette kursus skal man have gennemgået Level 1-uddannelsen.

Dato og tid: 25. maj – kl 9.00 – kl 17.00
Sted: Aalborg Sportshøjskole, Annebergvej 55, 9000 Aalborg

Tilmeldingsfrist: 11. maj 2013

Tilmeld dig her

Kursusindhold

• Avancerede øvelser, progressioner og variationer (Snatch, Clean and Jerk, Windmills, 2 Hand Anyhow og andre)
• Introduktion til kettlebell junglering
• Hvordan du spotter og retter fejl
• Hvordan du undgår blå mærker og vabler
• Hvordan du tilrettelægger og gennemfører undervisning, samt hvordan du giver feedback
• Effektive træningsprogrammer og -protokoller

Eksamination
Den fysiske test og skriftlige test skal være gennemført senest 6 måneder efter  instruktørkursets afslutning. Testen filmes og indsendes som video, den skriftlige test indsendes via e-mail.

Kettlebell Fitness Level 2 Instruktør certifikat (certificeret kettlebell instruktør) vil blive fremsendt kort efter, at alle krav er opfyldt.

Deltagerne der vælger at betale et gebyr på €75 til IKSA/ IUKL konto, bliver også listet på IUKL’s liste over instruktører og få den officielle IKSA/IUKL certifikat.

I tilfælde af at en deltager ikke består testen, vil deltageren have mulighed for at tage testen inden for 1 år ved indbetaling af et administrationsgebyr på 500 kr. Hvis der går mere end 1 år, skal kurset gennemføres på ny.

Tilmeld dig her

Thierry Sanchez er Danmarks repræsentant og Master trainer for den “International Union of Kettlebell Lifting” , det største kettlebell forbund i verden.  Han holder kettlebell instruktør kurser flere gange om året.

Thierry Sanchez er desuden uddannet diplomtræner/ fysisk træner under Team Danmark og er Danmark’s første “Candidate to Master of Sport” i kettlebells. Thierry Sanchez var træner for kettlebell landshold i 2010, hvor Danmark kom hjem med en guld og to sølv medaljer.

IUKL er en forkortelse af “International Union of Kettlebell Lifting”. IUKL er verdens største kettlebell forbund. IKSA står for “International Kettlebell & Strength Training Academy” og fungerer som uddannelsesafdeling for IUKL.

http://kettlebell-fitness.dk 

• Buy kettleguards here
• Buy kettlebells here