Post by Admin on Feb 7, 2006 10:37:53 GMT -5
Russian Kettlebell's for Powerlifters
By Donnie Thompson
For www.EliteFTS.com
www.elitefts.com/documents/kettlebells.htm
--------------------------------------------------------------------------------
Just like every other powerlifter out there, I look forward to and enjoy the top 100 list for each weight class when Powerlifting USA arrives. The top 10 totals seem to have the same people from year to year. So how does one move up the ladder from ninth to second or even first? The competition is so fierce among the top ten that sometimes two kilos is all that separates one lifter from the next. Who doesn't want to be number one? It has been my philosophy that in order to beat the best lifter in your weight class, all you have to do is out-lift them! What could be simpler than that? This is derived from playing competitive sports like football or baseball. If you want to play, you have to out perform the guy in your position. This, my friends is called being a starter. The first thing you can do to be a starter is having an edge. The lifter who is smart and has fewer injuries (all the top ten are strong) will have the longer, more prosperous career. The edge I have found is in the form of a cannon ball with handles called Russian Kettlebells.
I first started with Kettlebells in March 04. I was sidelined with a bulging disc in my lower back two weeks before the Arnold Classic. It happened on the last rep of my last set of deadlifts. Coincidently, it was also my last training session before that meet. I was devastated. I was one of the top 10 super heavy weights around, and I could barely walk. Life sucked at that point. It took eleven days for me to be able to stand up straight again. I went to the 04 Arnold Classic to help my training partner, Marc Bartley, who ended up taking second to the great Steve Goggins. They stopped the meet after the squats to accommodate the bench only people. We had about four hours before Marc benched so I went to the Dragon Door booth to meet Pavel. A friend of mine that I call "Mr. Haney" had been preaching kettlebells to me for about a year and a half. He was a former South Carolina SHW powerlifting champion in the 1970's and early eighties. He also had the shot put record that still stood at the University of South Carolina. When my back went, I told Mr. Haney to give me Pavel's book called "Russian Kettlebell Challenge". I read it in two hours. Anyway, Pavel was very helpful and showed me about four exercises that helped me a lot; the spreading of the hips, the drop good mornings, the pulls from opposite sides and the snapping of the hips for the swing. He promised me nothing on the bench. Eight months later, I found out his tips worked for both.
With my friend Mr. Haney leading the charge, we did simple stuff like one-arm swings between the legs. This led to double kettlebells between the legs. The back of our legs were in pain for five days. Already conditioned to Glute/Ham raises and reverse hyperextensions, I was surprised I got this sore. Then we did double-swings outside the legs. These lower body exercises we did once a week because we found we were getting our glutes too overworked for squats the next day. Conventional' swings spare the glutes, compared to the sumo' style, and they also transfer to the deadlift well. Wednesday is our squat and deadlift night. We bench heavy on Monday and light on Thursdays, so we developed an upper-body routine. After about five months time, I packed on another pounds and Mr. Haney 15 pounds of muscle! I have also lost any neck I had. The muscles in my upper back and shoulders developed so much from Kettlebell work that my neck disappeared.
Tuesday is our light upper body Kettlebell day. We mostly use double KB's for upper body. I start with swings from the sides to eye level. This is called the double-arm swing. Then we go to the snatch. The third exercise is the snatch/press. So it usually goes like this; first, second and third exercises are done in that sequence. Then we go through a second time. That is six sets all together. Lastly we end up with a more advanced exercise called the bottoms up press. This is where you swing both KB's up directly over your head to a static position. The bottom of the KB is facing the ceiling or sky. You then carefully lower the KB down to your shoulders and press back up without letting the KB's flop over. This exercise makes a man out of you. This is done for three sets after your other exercises.
Due to its drastic effect on the upper-body, it is hard to perform other exercises when the bottoms up are done. Your forearms, arms and shoulders will be fried. Do any combo of KBs you want. For instance, you can start with 44's then do your second set with 53's. For your third set, you can try the 62's. Instead of doing double KB swings you can try one arm swings, snatches and snatch presses. Bottoms up can be performed one arm at a time also. To learn the exercises, start with single arm movements. Once you have that mastered, go to doubles. Top powerlifters and football players would benefit greatly from this.
For the deadlift, I usually don't do any. I practice a few light sets about four to five weeks out then once I am comfortable I leave the deadlift alone. With all the lower back pain I have suffered, I don't want to wake a sleeping giant. We emphasize so much squat work that the deadlift takes a back seat. When I added a lot of deadlift work in the past that is when my back suffered injuries. The KBs not only build the muscles for the deadlift but allow me to get the extra word I need without my lower back paying the price of injury. We do a lot of upper back work so when we do deadlifts, there is no problem. Also, you do not have to do anymore shoulder work in your weight training session. The KB's will give your shoulders all they can handle. Fellow lifters, grip strength will no longer be an issue. You will have a vice grip on anything you grab. The fat KB handle trains this. Think about it, a better deadlift, faster squat, and shoulders/upper back that rivals Hercules. What could be better?
After seven months of KB training, I pulled a pr deadlift at the 04 GNC Show of Strength of 832lbs to place me second to Paul Childress. I went three for three and my bodyweight was 383lbs. SHW lifters are not supposed to have the stamina to pull three deadlifts, let alone set a personal record. I only wore a belt, no deadlift suit. I had a near miss of 804 on the bench only because I could not lock out my left elbow. That is another story for some other time. Dropping some weight for the 05 Arnold Classic, I came in at 372. It was a wacky day for SHW powerlifting but I ended up the WPO SHW Champion going only 4/9. With a lot of luck and my KB training, my dreams were finally realized. The WPO SHW class is the hardest in powerlifting history. We have 6 guys that can go over 2600lb totals at any meet. To be the last man standing was an honor. I am not fool enough to think I was stronger than any of my competitors. To keep a top position in the WPO, I will have to work harder and smarter than ever. My secret weapon last year was my Kettlebells. It is a secret no more. Interest in KB training has most all the top competitors trying them. My training partner and the top 275er, Marc Bartley, started on them with reckless abandon this past year. He has two consecutive Arnold victories behind Steve Goggins with his best yet to come.
It is also very fun for a change. I have been lifting religiously since 1979. It is nice to have something new to look forward to. We also like doing KB training with others who are not powerlifters. I have had bodybuilders, football players, female cops and military to do KB's with. You can perform the KB exercises anywhere. Outside or inside, it doesn't matter. Change your training regime up all the time. Go for time. Go for reps. Challenge each other to KB contests. Also, you can go for endurance. My buddies and I go heavy and challenge each other all the time. Most of my partners sneak off from their workplace just to do KB's with me in a group setting. I suggest you purchase Pavel's book called "The Russian Kettlebell Challenge". Get the DVD while you are at it. You can purchase them from Dragondoor.com or Elitefts.com. Once you get comfortable, order the more advanced DVD's and consider getting RKC certified. Marc Bartley, Mr. Haney and myself did so last April and we were humbled, to say the least. Remember, to be the best, all you have to do is out lift the best. That is all!
Donnie Thompson's Weekly Workout Schedule:
Monday - Heavy bench day
Tuesday - Light shoulders
Double kettlebell swings outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell snatches outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell snatches & presses outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell bottoms up snatches and presses. 3X8; using the 53's only.
Wednesday - Heavy squat and deadlift night.
Thursday - Off
Friday - Speed bench and heavy shoulders.
Double swings outside the legs to eye level. 3X6-8. Climb the ladder 70's, 88's for two sets.
Double snatches outside the legs. 3X6-8; Same sequence as above.
Double snatches and presses outside the legs. 3X6-8; Same sequence as above
Double bottoms up snatches and press. 3X5; using the 70lbs KB
Last is one arm snatches between the legs. Line up a 70, an 88, and a 106 for a ladder. I do 5-7 reps. I then take a brief rest and begin another ladder. Note how I switch my arms. The first ladder: 70L, 88R, 106L. The second ladder: 70R, 88L, 106R.
Saturday - Speed squats and lower body kettlebells.
One arm swings between the legs with an 88 for two sets of 6. Then two more sets with the 106. This is where I emphasize the snap of my hips and lower back at the top position.
Double kettlebell swings between the legs using a 91sumo' style stance. I start with 70's for two sets of 6, and then use 88s for the second two sets. This has a large degree of difficulty. This is really grueling and no one likes to do these. A lot of lifters can't do these. It is by far the best deadlift builder I have found.
I finish with the windmill. Holding the 88 in the full snatch position, I push into my outer hip and reach for the floor. The whole time your attention is focused on the overhead kettlebell. You can also make it more difficult by putting another kettlebell by your reach foot. Lift this as you go back up. It resembles a 91two hands anyhow from the old Sandow days. This is about all I do.
Progression of Kettlebells for Powerlifters.
I highly recommend that powerlifters have three different size sets of kettlebells at their disposal. Pairs work much better for increasing strength and mass. For example, the intermediate powerlifter (usually around 0-400 pounds under elite) should have 26's, 35's and 44's. The more advanced powerlifter might want to start out with 44's, 53's and 62's. This is a great range for anyone starting kettlebells. You also might want to purchase a heavy single k-bell like the 88lber. Top level powerlifters who have some K-bell experience should try the 53's, 70's and 88's. This is a real muscle and strength builder.
Every level powerlifter should start with one arm swings. When you get comfortable and good enough is only when you should attempt the double arm swings and snatches. We spent about five weeks with one arm swings only.
Beginners schedule -1-3 times a week
One arm swings between the legs 3X12 (use this with all your exercises.) This leads into the one arm snatch from between the legs. Next try the one arm snatch and press. Another technique I like is what I call the bowler (as in bowling) technique. One arm swing the K-bell from outside your leg. This will develop great glute power.
End the session with swings between the legs alternating the k-bell from hand to hand. Start with your left to right back to left. Come up with tremendous power to lockout. Don't play passive. Breathe out hard at the top of the movement and pull your belly button to your back side.
Intermediate
You can now incorporate the double arm swings. Also, make sure to group your sessions into upper and lower body. This is important because you may get too fatigued with DOMS that you will have to miss your barbell training. We have had success with light K-bell upper the day after ME upper body (heavy bench day) followed by heavy K-bell upper the day after the DE upper body (speed bench day). Lower body K-bell training is designated for DE lower body day (speed squat day). You end up training about 5-6 times a week so juggle it however you want. You can also perform K-bell training as second work outs or replace you barbell training day with it every so often. Do this in your off-season only.
Advanced
Advanced powerlifters can add all kinds of extra lifts found in various kettlebell books and DVD's. Some of my favorites are the bottoms up presses form swinging position, Windmills incorporating the two hands anyhow and the one-arm bar. I also like the double arm kettlebell swings between the legs. Double kettlebell front squats are awesome extra work and I even incorporate a band to stand on. The Turkish get up is very important for all levels of 'girya' users. I personally do not do it at my current body weight because it causes my right quad to feel like it is going to tear every time I try it. So when I am lighter I will definitely be doing that.
By Donnie Thompson
For www.EliteFTS.com
www.elitefts.com/documents/kettlebells.htm
--------------------------------------------------------------------------------
Just like every other powerlifter out there, I look forward to and enjoy the top 100 list for each weight class when Powerlifting USA arrives. The top 10 totals seem to have the same people from year to year. So how does one move up the ladder from ninth to second or even first? The competition is so fierce among the top ten that sometimes two kilos is all that separates one lifter from the next. Who doesn't want to be number one? It has been my philosophy that in order to beat the best lifter in your weight class, all you have to do is out-lift them! What could be simpler than that? This is derived from playing competitive sports like football or baseball. If you want to play, you have to out perform the guy in your position. This, my friends is called being a starter. The first thing you can do to be a starter is having an edge. The lifter who is smart and has fewer injuries (all the top ten are strong) will have the longer, more prosperous career. The edge I have found is in the form of a cannon ball with handles called Russian Kettlebells.
I first started with Kettlebells in March 04. I was sidelined with a bulging disc in my lower back two weeks before the Arnold Classic. It happened on the last rep of my last set of deadlifts. Coincidently, it was also my last training session before that meet. I was devastated. I was one of the top 10 super heavy weights around, and I could barely walk. Life sucked at that point. It took eleven days for me to be able to stand up straight again. I went to the 04 Arnold Classic to help my training partner, Marc Bartley, who ended up taking second to the great Steve Goggins. They stopped the meet after the squats to accommodate the bench only people. We had about four hours before Marc benched so I went to the Dragon Door booth to meet Pavel. A friend of mine that I call "Mr. Haney" had been preaching kettlebells to me for about a year and a half. He was a former South Carolina SHW powerlifting champion in the 1970's and early eighties. He also had the shot put record that still stood at the University of South Carolina. When my back went, I told Mr. Haney to give me Pavel's book called "Russian Kettlebell Challenge". I read it in two hours. Anyway, Pavel was very helpful and showed me about four exercises that helped me a lot; the spreading of the hips, the drop good mornings, the pulls from opposite sides and the snapping of the hips for the swing. He promised me nothing on the bench. Eight months later, I found out his tips worked for both.
With my friend Mr. Haney leading the charge, we did simple stuff like one-arm swings between the legs. This led to double kettlebells between the legs. The back of our legs were in pain for five days. Already conditioned to Glute/Ham raises and reverse hyperextensions, I was surprised I got this sore. Then we did double-swings outside the legs. These lower body exercises we did once a week because we found we were getting our glutes too overworked for squats the next day. Conventional' swings spare the glutes, compared to the sumo' style, and they also transfer to the deadlift well. Wednesday is our squat and deadlift night. We bench heavy on Monday and light on Thursdays, so we developed an upper-body routine. After about five months time, I packed on another pounds and Mr. Haney 15 pounds of muscle! I have also lost any neck I had. The muscles in my upper back and shoulders developed so much from Kettlebell work that my neck disappeared.
Tuesday is our light upper body Kettlebell day. We mostly use double KB's for upper body. I start with swings from the sides to eye level. This is called the double-arm swing. Then we go to the snatch. The third exercise is the snatch/press. So it usually goes like this; first, second and third exercises are done in that sequence. Then we go through a second time. That is six sets all together. Lastly we end up with a more advanced exercise called the bottoms up press. This is where you swing both KB's up directly over your head to a static position. The bottom of the KB is facing the ceiling or sky. You then carefully lower the KB down to your shoulders and press back up without letting the KB's flop over. This exercise makes a man out of you. This is done for three sets after your other exercises.
Due to its drastic effect on the upper-body, it is hard to perform other exercises when the bottoms up are done. Your forearms, arms and shoulders will be fried. Do any combo of KBs you want. For instance, you can start with 44's then do your second set with 53's. For your third set, you can try the 62's. Instead of doing double KB swings you can try one arm swings, snatches and snatch presses. Bottoms up can be performed one arm at a time also. To learn the exercises, start with single arm movements. Once you have that mastered, go to doubles. Top powerlifters and football players would benefit greatly from this.
For the deadlift, I usually don't do any. I practice a few light sets about four to five weeks out then once I am comfortable I leave the deadlift alone. With all the lower back pain I have suffered, I don't want to wake a sleeping giant. We emphasize so much squat work that the deadlift takes a back seat. When I added a lot of deadlift work in the past that is when my back suffered injuries. The KBs not only build the muscles for the deadlift but allow me to get the extra word I need without my lower back paying the price of injury. We do a lot of upper back work so when we do deadlifts, there is no problem. Also, you do not have to do anymore shoulder work in your weight training session. The KB's will give your shoulders all they can handle. Fellow lifters, grip strength will no longer be an issue. You will have a vice grip on anything you grab. The fat KB handle trains this. Think about it, a better deadlift, faster squat, and shoulders/upper back that rivals Hercules. What could be better?
After seven months of KB training, I pulled a pr deadlift at the 04 GNC Show of Strength of 832lbs to place me second to Paul Childress. I went three for three and my bodyweight was 383lbs. SHW lifters are not supposed to have the stamina to pull three deadlifts, let alone set a personal record. I only wore a belt, no deadlift suit. I had a near miss of 804 on the bench only because I could not lock out my left elbow. That is another story for some other time. Dropping some weight for the 05 Arnold Classic, I came in at 372. It was a wacky day for SHW powerlifting but I ended up the WPO SHW Champion going only 4/9. With a lot of luck and my KB training, my dreams were finally realized. The WPO SHW class is the hardest in powerlifting history. We have 6 guys that can go over 2600lb totals at any meet. To be the last man standing was an honor. I am not fool enough to think I was stronger than any of my competitors. To keep a top position in the WPO, I will have to work harder and smarter than ever. My secret weapon last year was my Kettlebells. It is a secret no more. Interest in KB training has most all the top competitors trying them. My training partner and the top 275er, Marc Bartley, started on them with reckless abandon this past year. He has two consecutive Arnold victories behind Steve Goggins with his best yet to come.
It is also very fun for a change. I have been lifting religiously since 1979. It is nice to have something new to look forward to. We also like doing KB training with others who are not powerlifters. I have had bodybuilders, football players, female cops and military to do KB's with. You can perform the KB exercises anywhere. Outside or inside, it doesn't matter. Change your training regime up all the time. Go for time. Go for reps. Challenge each other to KB contests. Also, you can go for endurance. My buddies and I go heavy and challenge each other all the time. Most of my partners sneak off from their workplace just to do KB's with me in a group setting. I suggest you purchase Pavel's book called "The Russian Kettlebell Challenge". Get the DVD while you are at it. You can purchase them from Dragondoor.com or Elitefts.com. Once you get comfortable, order the more advanced DVD's and consider getting RKC certified. Marc Bartley, Mr. Haney and myself did so last April and we were humbled, to say the least. Remember, to be the best, all you have to do is out lift the best. That is all!
Donnie Thompson's Weekly Workout Schedule:
Monday - Heavy bench day
Tuesday - Light shoulders
Double kettlebell swings outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell snatches outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell snatches & presses outside the legs. 3X8-12. Climb the ladder with 44's, 53's, and 70's.
Double kettlebell bottoms up snatches and presses. 3X8; using the 53's only.
Wednesday - Heavy squat and deadlift night.
Thursday - Off
Friday - Speed bench and heavy shoulders.
Double swings outside the legs to eye level. 3X6-8. Climb the ladder 70's, 88's for two sets.
Double snatches outside the legs. 3X6-8; Same sequence as above.
Double snatches and presses outside the legs. 3X6-8; Same sequence as above
Double bottoms up snatches and press. 3X5; using the 70lbs KB
Last is one arm snatches between the legs. Line up a 70, an 88, and a 106 for a ladder. I do 5-7 reps. I then take a brief rest and begin another ladder. Note how I switch my arms. The first ladder: 70L, 88R, 106L. The second ladder: 70R, 88L, 106R.
Saturday - Speed squats and lower body kettlebells.
One arm swings between the legs with an 88 for two sets of 6. Then two more sets with the 106. This is where I emphasize the snap of my hips and lower back at the top position.
Double kettlebell swings between the legs using a 91sumo' style stance. I start with 70's for two sets of 6, and then use 88s for the second two sets. This has a large degree of difficulty. This is really grueling and no one likes to do these. A lot of lifters can't do these. It is by far the best deadlift builder I have found.
I finish with the windmill. Holding the 88 in the full snatch position, I push into my outer hip and reach for the floor. The whole time your attention is focused on the overhead kettlebell. You can also make it more difficult by putting another kettlebell by your reach foot. Lift this as you go back up. It resembles a 91two hands anyhow from the old Sandow days. This is about all I do.
Progression of Kettlebells for Powerlifters.
I highly recommend that powerlifters have three different size sets of kettlebells at their disposal. Pairs work much better for increasing strength and mass. For example, the intermediate powerlifter (usually around 0-400 pounds under elite) should have 26's, 35's and 44's. The more advanced powerlifter might want to start out with 44's, 53's and 62's. This is a great range for anyone starting kettlebells. You also might want to purchase a heavy single k-bell like the 88lber. Top level powerlifters who have some K-bell experience should try the 53's, 70's and 88's. This is a real muscle and strength builder.
Every level powerlifter should start with one arm swings. When you get comfortable and good enough is only when you should attempt the double arm swings and snatches. We spent about five weeks with one arm swings only.
Beginners schedule -1-3 times a week
One arm swings between the legs 3X12 (use this with all your exercises.) This leads into the one arm snatch from between the legs. Next try the one arm snatch and press. Another technique I like is what I call the bowler (as in bowling) technique. One arm swing the K-bell from outside your leg. This will develop great glute power.
End the session with swings between the legs alternating the k-bell from hand to hand. Start with your left to right back to left. Come up with tremendous power to lockout. Don't play passive. Breathe out hard at the top of the movement and pull your belly button to your back side.
Intermediate
You can now incorporate the double arm swings. Also, make sure to group your sessions into upper and lower body. This is important because you may get too fatigued with DOMS that you will have to miss your barbell training. We have had success with light K-bell upper the day after ME upper body (heavy bench day) followed by heavy K-bell upper the day after the DE upper body (speed bench day). Lower body K-bell training is designated for DE lower body day (speed squat day). You end up training about 5-6 times a week so juggle it however you want. You can also perform K-bell training as second work outs or replace you barbell training day with it every so often. Do this in your off-season only.
Advanced
Advanced powerlifters can add all kinds of extra lifts found in various kettlebell books and DVD's. Some of my favorites are the bottoms up presses form swinging position, Windmills incorporating the two hands anyhow and the one-arm bar. I also like the double arm kettlebell swings between the legs. Double kettlebell front squats are awesome extra work and I even incorporate a band to stand on. The Turkish get up is very important for all levels of 'girya' users. I personally do not do it at my current body weight because it causes my right quad to feel like it is going to tear every time I try it. So when I am lighter I will definitely be doing that.
