How many swings can you make with the default, 20 kilograms Kettlebell, Tim talks about in the book?
I've been trying to get to the 75 repetitions and I think it's really hard. I had to divide them in to three series of 25 repetitions. The progress I've made so far is getting able to go to 30 times the first time and then two times 25.
But I wonder if I'm really in bad shape and if I should be able to do a lot more than this...
I weighed about 250 when I started a few weeks ago so I bought a 45 kettlebell to represent the amount of weight I wanted to loose with no clue as to whether or not this sucker was too big or too small for me. THIS THING KICKS MY BIG FAT BUTT! Over the years I've lifted, treadmilled, pushed up, elastic banded - name it, the Kettlebell is by far the most intense workout I've ever done in such a miniscule amount of time. I do 3 sets of 30 and at the end of each set I'm puffing more than 30 minutes on a treadmill. It's tough to finish that last set. I keep thinking that I should be doing this more often than M & F but I'll stick with 2 days. Down 10 pounds in about 3 weeks. Can't comment on the T-bar but totally understand the idea as my KB was about $90. If you're not using a KB - just go get one (or T-bar) go get (or build) one this weekend!, totally worth it.
I haven't bought my kettleballs yet. However it's the same with any weight. Start lower to make the maximum reps if you have to.
Step down to the 16kg ball. No shame in that at all. You just need to build up endurance in your muscles. If you do the 16lb and can do all 75 then yeah the 20kg is right for you and just work your way to doing 75.
Having followed Tim's M/W/F workout as outlined in the "building the perfect posterior", I was performing kettlebell swings on M/F. I started with a 30 lb weight, and could only do 30 reps the first set, but just did as many reps per set as possible, and always had a goal of 75 total. Every time I was able to complete 75 reps in one set at a specific weight (or got close enough I was confident it was time to bump the weight), I increased the weight by 5-10 lbs and did it all over again. It took me until the 7th week of swinging M/F in this method to be able to complete 75repsx50lbs in one set.
I now still complete the swings 2-3x a week, but just shoot for 1 set of 75x50lbs each time, haven't added any weight past 50
I started using the Jillian Michaels adjustable 20lb KB (total waste of $ for me since I NEVER removed any weights). I used her instructional videos and Tim's to really nail my form down.
After reading the 4HB I made my own TBar, bought 50lbs (about 22.67kg) of plates and started there with 3 sets of 75. I found it fairly easy and moved directly to 65lbs. Now I can hit 3x75 but it's a real effort! I can easily knock out 75x1 then 50x4.
I would say I was in fairly decent shape when I built my TBar. Just be careful!
1. Make sure the power is coming from your core
2. Make sure you're not lifting with your arms through the swing
3. Pay attention to your posture throughout the swing.
4. Keep your shoulders back; don't let them roll in/forward.
My best suggestion is to find a KB that you CAN swing 3x75 if thats 15kg then I'd buy 18 to push my boundaries. If you've never tried KB swings or are new to the process then take it easy and don't get discouraged! You will get it in time!
Don't worry too much about comparing with other people. Just try to push yourself a tiny bit more each time. Just add an extra rep here or there and document your progress. I started doing 2 or 3 sets of 40 or 50 reps with the 50lber. Now a few months later, I just keep swinging until my forearms give out (120 reps or so).
Tip: If you want to see some NICE improvements to your kettlebell performance, add a couple simple resistance exercises with weights or Lifeline elastic bands 2 or 3 times a week.
You're doing fine...everyone needs a personal benchmark to start off with. If you're doing 25 without stopping, that's a good start. Inch on another 5 reps or so...over time you'll probably see yourself doing 2 sets of 35 reps and so on.
I use a 12kg KB but do american kettlebell swings (overhead, ears in front of your arms to indicate a full rep) as opposed to russian kettlebell swings. I can only do 50 in one go.
Don't forget that your power should be coming from a full hip extension, NOT your arms/shoulders (I tend to do the latter when i get tired..oops!). It's awkward to get used to, but will be so much easier when you're doing the full 75 in one go.
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