Kettlebell Workouts

[mdpfirrman]

I've been rowing around one year (probably more seriously in the past four months). I'm doing a race in February (indoor) and have been doing the Pete Plan for around 3 months. I've seen results from it but at the same time, I'm getting a bit bored doing the same thing weekly. I know there's a lot of not just good, but great rowers on here that don't lift, but has anyone worked in tougher kettlebell workouts? I'm not talking just swinging it up and down, I'm talking more like Russian kettebell workouts?

I'm thinking about incorporating that into my routine after my indoor race while still trying to maintain a 50K (would like to work up to around 75K per week) base with one or two speed sessions a week. I've heard a lot of good rowers on here say that if they lift, it's more body weight or higher reps. I suppose my thought is kettlebells work your body in very unique ways and are very compound, similar to TRX or body weight exercises.

[Balkan boy]

Whenever I don't have access to an erg, I do kettlebells.
For the past two weeks I've been doing a lot of kettle bells (and spinner) workouts at home.

I'm following this at the moment:
http://pdfsr.com/pdf/cotter-program-guide.pdf
It's from one of Steve Cotter's DVDs. I like the progression, and it's a full body workout.
I do hard 30' on the spinner bike and then 30' KB.

I've been meaning to start with Girevoy lifting ('Russian' style) for a while, but I'm waiting for a training partner to recover from injury. It's sort of an endurance weight lifting. That takes dedication and specialized workouts, just like rowing. It's also aimed at competition performance where you do only two disciplines: Clean-and-Jerk and Snatch.
You can do excellent full body workouts with KB, and this may be more complementary to rowing.

Have a look at this for example of the Russian (soft) lifting.
https://www.youtube.com/watch?v=mrMQW0ctEjI

[ChrisPBacon]

I really like the original "Kettlebell Muscle" program from Geoff Neupert.

it is a double kettlebell chains and complexes program that should work well with rowing.

[jamesg]

I'm getting a bit bored doing the same thing weekly.

The Interactives have lots of variety in the last month or so before a race.

http://indoorsportservices.co.uk/training/interactive

[hjs]

I'm getting a bit bored doing the same thing weekly.

The Interactives have lots of variety in the last month or so before a race.

http://indoorsportservices.co.uk/training/interactive

It stayes erging.

If kettlebells are the answer? I seldom see people using them usefully. The hipswing seems the most usefull.

[Papy]

Mike,
You may find some useful KB movements here :

https://www.youtube.com/watch?v=BZsqZTYlsek

[mdpfirrman]

Great video Papy. Yeah, I'm looking at a DVD series similar to that. I guess I'm thinking I need to build more fast twitch muscle growth. My long term goal is to break 7:00. To do that, I'm going to have to generate a ton of power for my size. I have 30 inch inseams (short legs) and short arms. Most that I've heard say they never lift are very tall and have long legs. Not to say you can't be shorter and be a great rower, I know there are some. I just would like to try for around six months along with rowing and build more power. Who knows...

[PatWayne]

I think you would be well served by following Pavel's Simple and Sinister workout. It involves two core kettlebell movements along with a series of warmup/cooldown stretches.( The total workout can be completed in less than 30 minutes, and leaves you feeling recharged instead of drained). It is available on Amazon and if followed as specified very good at increasing overall GPP.

[mdpfirrman]

I think you would be well served by following Pavel's Simple and Sinister workout. It involves two core kettlebell movements along with a series of warmup/cooldown stretches.( The total workout can be completed in less than 30 minutes, and leaves you feeling recharged instead of drained). It is available on Amazon and if followed as specified very good at increasing overall GPP.

I've looked at that. Is is only available in book form? I do better at times with DVDs instead.

[PatWayne]

I don't think it's available in DVD format. Paperback, EBook, and audiobook is all I know of. Either way, it's a very decent program. Although there are many programs available(Geoff Neupert's kettlebell Strong is good too). Just gotta watch the volume/intensity.

[Donnie]

I would highly recommend Geoff Neuperts dvd's. They are short and intense and will build a lot of muscle aka fast twitch muscle.

[mdpfirrman]

Thanks for the recommendations. I'm actually finding a lot (ironically) on YouTube also (like was suggested above). I'm going to start next week. If I'm seeing what I need from YouTube I'll certainly look into that DVD. It's around $50 on Amazon right now (which is a bit pricey for one DVD but if it's that good I'll consider it for sure).

[PatWayne]

Glad I could help. I've only had an ERG or about 3 years but I have had/used kettlebells for almost 11 years, and I have used many of Pavel's kettlebell routines and can say that kettlebells are very fun and provide lot of carryover to daily activities. The thing you need to consider is your fitness goal. If you want to get better on the rower then you have to spend a lot of time on the rower- but certain kettlebell movements -swings and snatches for example- will provide you with a boost in hip/leg drive and lower back resilience- two areas that will greatly enhance any athletic endeavor. Good luck with your kettlebell lifting.

[mdpfirrman]

Finally decided to try this one after reviewing many. It's really not a "routine" per se, but just some basic moves demonstrated well. I've also read good things about this trainer too (he has one of the best books on Amazon for strength training over 40). I've decided that simpler might be better for me and that working up to a full kettlebell workout with lighter weights first might be best to work in with a lot of meters. Plus, I plan to do a lot more L4 workouts from the Wolverine Plan this year that build strength also. I did that Goblet squat the other day - killer move. My legs are sore two days later.

https://www.youtube.com/watch?v=RjnyMfZb00M

[Sweede]

I have some Experience with Kettlebell,s and in combination with Rowing

Most People dont have propper form to Kettebell training and it is hard inddeed to find proper instructors.

IF you want to learn youtube and Steve Cotter and Steve Maxwell that is the Way to go.

I have practised a Kettlebell Challenge 330 reps in one take for about 24 - 30 minutes with kettelbells 16 - 20 kilos
Inspirerede by an old DVD by Steve Maxwell.

I have allso practised turgish getup (reversed) a hundred in 40 minutes with 24 kilo.

This combined with pullups and dips. Switching to rowing over time you lose strengh

But rowing is fine to maintain at god overall fitness level and denpending off your starting point you will do well

kettelbells Can NOT stand alone nor Can rowing, but then again what is your goal.


Regards
Sweede