Kettlebell !!

[Brendan]

to start, 2 x 16kilos are a good challenge. If you're a beast maybe 2 x 32kilos !!

 

[rtiger2]

I know a few people who like the kettlebells. I've been toying with the idea of starting a training program using them.

To begin, do you need to buy two or can you start with only one?

 

[Brendan]

i'd recommend starting with 1 - 16 kilos. They give this to teenage boys in Russia as a start point but will challenge most Western males. Once you have mastered the 16kilos (100 turkish getups is considerd mastered) get another one and start again.

From there you go up & double, up & double, up & double .....

that's traditional but a lot of the workouts I have seen are kind of modified and not just the simplistic ballistic movements

 

[James0723]

MMA fighters Fedor and Roy Nelson use kettlebells a lot in their training.

 

[agent cooper]

I know a few people who like the kettlebells. I've been toying with the idea of starting a training program using them.

To begin, do you need to buy two or can you start with only one?

You can start with one. For an "average male," I'd recommend a 16 kg (35 lb.) bell. Spend a lot of time working on swings and perfecting them as they are a foundation exercise for many of the more advanced exercises. Getting proper form in the swing is important to avoid injury.

Usually in 2-4 weeks you'll be ready to use a 24 kg.

 

[InfidelShootist]

I train with kettelbells,Indian clubs,sledge hammers and a mace club in addition to the normal heavy bags,double end bag,wall-bag,barbells and dumbbells.Also use a 30 pound digging bar for spear katas which really kick the butt of your entire upper body and cardio system.
3 pound Indian clubs really are incredible for shoulder stability and a great warm up.They also really work your hands and wrists as well.They go well with super-sets with an Invanco super gripper which I can almost close set all the way up after years of working on it.My FMA sword/knife/stick training has really moved to another level with the increased strength and flexibility in my shoulders and wrists from the Indian clubs.

The wall-bag as used in Wing Chun is something that has huge benefits to the western boxer or MMA that has never used one before.I use a canvas Thai bag filled with rice tied to the ceiling against a solid concrete wall.
It allows the perfection of the last inch of your punch or kick,Same as a Wooden dummy but with enough give you can really pound on it.The boxing or Thai bag is too soft and swings too much to work that final inch without damaging your elbows.The rice and canvas really work your hands,wrists and shoulders.The wall-bag is an under estimated tool IMO.

 

[jtsharp]

I love kettle bells. I use them in my work out regularly to create useable strength. I typicaly use 65lbs for swings, snatches, lunges, and a lighter one for some other movements. I once saw a pro mma fighter put a 100 lbs kettle bell over his head. that guy was a beast!

 

[Dennis in MA]

Wow. Free shipping is G-O-N-E! I guess after they shipped mine, someone had a canary. LOL

It was the J-Fit vinyl one. Only $10 shipping on a $63 bell. Not terrible.

 

[Jack Shen]

I use them quite frequently, mainly for conditioning. The 2 arm swings do wonders for your back. As a programmer. I'm glued to my desk for at least 8 hrs a day trying to appease the computer gods, and that's really bad. If I slack off too much, my lower back messes with me something bad in the mornings when I get up.

And 2 arm swings help with pelvic thrusting hehehe

 

[Kiah]

Got a few redneck bells.

2 cobbled from pipe fittings and small plates at 30 something # each.
2 from a cut down spinlock tricep bar that'll hold more weight than I can deal with
A couple old basketballs filled with concrete and lead with rebar handles somewhere.

Don't use them often, but I'll throw 'em around sometimes when I walk past 'em.

 

[DowntownDM]

great book. a friend has a copy, and I just ordered one for myself. :thumbup:

Bodyweight Exercises for Extraordinary Strength
Brad Johnson
978-0926888784

it's only 72 pages, but if you can do even one rep of any exercise in the book your fitter than 90% of america. I learned of brad johnson from a single photo in an ironmind catalog where he was doing a one armed pinch grip pull up off of a 4x6 rafter in his basement, while pinch gripping another 4x6 plank that was attached to a 10 pound weight in his left hand.