Kettlebells!
 

I love them. I have been working at a gym that specializes in them for a month and a half about 3 times a week. I say about because I missed a couple days. I haven't lost much weight (yet), but there are these things that are starting to stick out. I think they are mucl....musle....muscles??

I had been thinking about it for a while and finally took the jump thanks to a social fitness website I joined. I just cannot express how glad I am. I want to put together a gym at home with kettlebells, but they are PRICY! I will have to eventually, though, because I am moving even farther away from the gym. No point in trying to move closer to work if I am using the same amount of gas to get to the gym! lol

They do have a pass that you can get with 12 visits. I figure I could do that, get the new workouts once a month and call it good.

That is all :) I just wanted to share :)

Pricy, but you don't have to buy them all, I don't think you need a 75 or 100 lb to stay in shape. You can even buy them one at a time as you can afford it.
You go Girl. :thumb2:

Thanks Bruce :) I priced some of the ones I use now and they are 50 and above for the good ones. They are in kg and I am deadlifting 28 right now and want to move up. I think they only have one more bigger - lol. I do have people I can ask for the good deals.

I have some exercise dvds that use kettle balls but I just use a barbell instead. I know it's not the same but i've been avoiding buying one. They are expensive. I don't know even which weight I can handle.

BBro, you're deadlighting at 28 kg now? Wow! I'm such a wuss. :facepalm:

LOL - No you aren't :) I am working with a trainer. Last workout, I lifted a bell once and he said "Put that down". I did and he replaced it - I don't really get a choice a lot of times - lol. I only do 5 reps, so, it's a lot easier.

Barbells and dumbbells are fine . I think, if you are really interested, find a gym with a KB certified trainer. That way, you can learn the correct form for everything. You'd be surprised how picky my trainers are! And I still managed to hurt my shoulder :facepalm:

Dumbbells, I mean dumbbells, not barbell. :p: I know what you mean by correct form. I thought the woman on the video did an exercise weirdly. Turned out I was doing the wrong form. I found that out when I worked out with a friend who does cross fit. I guess I could ask my friend to show me the correct forms when she has the time. Don't worry, if I ever to do it, I would use light weights. As for going to the gym, I can't really afford it. I just have to contend with working out at home. Be careful with your forms. It would really suck to get injured. Good luck! It's always so nice to hear someone working out and enjoying it. :D

That's why I love this gym even though it is expensive on time and money - the trainers there CONSTANTLY will correct your form if it is incorrect.

Try the free videos at livefitrevolution.com - I have heard they are by an RKC Certified instructor. Also, there is a book called Enter the Kettlebell that is held in HIGH regard in the KB community I am in. If you PM me your email, I can send it to you. It definitely has great tips on form, weight to use. Sometimes a smaller weight is actually more harmful than helpful - like with swings. Too low and they go wild easier

I started doing what they call finishers at the gym. It's what they call high intensity high energy workouts AFTER you finished everything else.

They have a list of 9 on a white board and you roll a pair of die to determine your tortu....I mean exercise

I have only done them 3 times and 2 different types. I have YET to finish an entire finisher :)

Finisher 1: Breathing ladder - Do x swings and take x/5 breaths then do x+2 swings. So 4 swings, 2 breaths, 6 swings, 3 breaths, 8 swings, 4 breaths etc, all the way up to 16, then back down again.

First time I did that, I got to 12, was able to do 12 twice and that was it - I was having too much trouble with the breathing
Second time, I got to 14 and quit. It was better, but not quite

Finisher 2: Tabata
20 seconds work, 10 seconds rest for 4 mins.
Only time I did it, I did battle ropes, then swings. This calculates out to 1 min. I did 3 rounds for a total of 3 mins. The trainer stopped me there, but I think I can do the whole 4 minutes next time.

I skipped yesterday's because of my shoulder. On the drive home, I was kicking myself that I should have at least tried. Instead of just being down on myself, I mentally committed to doing it (at least trying) for the next two gym days.

I also punished myself with push ups, crunches, bicycle abs and vertical leg crunches :)

Who knew I would actually do that??? LOL

My 40 Lb dumbells just sit there and mock me.

BBro: Damn, girl! I remember you had trouble with Insanity. Look how much you can do now. Impress! :thumb2:

Well, then, just don't sit there and take it. Pick them up and toss them around some. ;)

Thanks :) I think I would still have trouble with Insanity, though :rolleyes: Gonna try that in place of my cardio at the start of the new year.

I think it is easier to push when there is someone there cheering you on saying "Yea - you got this"

Excited about today! This is the day I normally do two sets of swings since I can't do cleans with my shoulder. We're on 4 sets so I will get 80 swings in WOOT!

We started a new format this month - I think it may be the end of me....

The following will be done twice a week. I don't know what is in the middle, yet, but it will be an easier workout if they follow the same trend.

First, do some warmup exercises. Some weird ones, too. Like, lay on your back, hands over head and use your right leg to turn yourself over WITHOUT using the upper body at all. Do it again so you are back to the starting position. I feel a little odd, but whatever :)

Complete exercise list 3 times with 5 different exercises (which might change)
Goblet Squat
Deadlift
Chest Press
Low Row
Plank

Here's where it gets bad
First week - :30 sec on/:30 sec rest
Second week - :40 sec on/:20 sec rest
Third week - :50 sec on/:10 sec rest
Not sure about the last week...
Rest 1 minute between sets

After all sets, rest for 2 minutes then complete finisher
Last Friday, it was :30 sec on/:30 sec rest for 4 minutes doing KB swings. I thought I was gonna die. He gave us that because he was going to change what he had originally planned.

I don't know how I am going to do the last week!! Shit, I don't know how I am going to do week 2! And, he has harder exercises that we can do. Ummmm, I think the timing is going to be hard enough for me!!

Wish me luck.....I will update again, soon......unless I can't move....

Wow, you are getting stronger! :thumb2: Don't worry, you'll be able to handle it. Take one week at a time. Good luck! Oh yeah, make sure you know all the stretches needed. Don't think "I can't do this."

I just completed a finisher for the first time! I go to the last round and was like "I'm done" and the trainer was like "You got this! You can do it!" I may have taken a few extra seconds rest than I should have - but I FINISHED!!!

This finisher was :20/:10 with swings and what they call walkouts. I think last week's had the same timing, but I misnoted it up above. I may haven't gotten many walkouts (they are harder than you think), but I still did them!

Walkouts are when you stand with your feet apart, hinge over at the waist and put your hands on the ground, then walk to a plank position, hold and walk back. You don't bend the knees, either.

Thanks Lola - it kind of sneaks up on you - lol. Ask me a month ago or even two weeks and I would have never believed I would have been able to get through the entire workout twice now. It just goes to show that you are your worst critic. I haven't even lost much weight according to the scale, but my pants are (finally) getting bigger and I am seeing muscles everywhere. My body is definitely changing for the good :)

It also helps to have a community like Fitocracy. You "level up" in real life by doing workouts and gaining other achievements. The points are skewed a bit towards barbell and dumbell work, but I still think it's worth it. Nothing like getting to level 14 :D....I am trying for level 20 before the end of the year!

Hey, remember to take a picture to show us when you're finished with level 20. Show off with pride! :D heck, you should be proud now. Sniff...sniff...My body is like Pillsbury dough boy. Okay, better get crackin'. You've inspired me!

You're not doing too bad - you started a 30 day challenge :) Glad I inspired you! And trust me, I am still doughy - I got lots to lose.

Today, it was strength day. 15 minutes to do as many reps of the exercises as you can with as much rest as you need.
Moves:
using 2 KBs (one in each hand), clean them up to what they call the rack position
Do 2 shoulder presses
Do 2 squats with the bells in the rack position
Place the bells back on the ground

I was able to do 15 sets in 15 minutes. Sadly, now the trainer wants to up my weights for next week - lol.

After was time for the finisher - called TOM - Top of Minute
Do a number of swings starting on the minute mark. Rest. At the next minute mark do 2 more swings. We start at 10 and end at 20.
I was able to do all of it :D

All of that bumped me up to the next level, so I am already at 15! Only 5 more to go.

I can't wait to see what is in store for tomorrow.

I've been waiting for that level 20. You there yet? Any muscles to show? :D Hihi....I'm just teasing you. How is your practice coming along?

Did this today. Also, 3 days in a row taking brisk walks. I really enjoy the endorphins. I'm gonna try to keep it up.

Walking is the best! I love going for a brisk walk.

Alas - I am still not on level 20 (but I am on 16). I got sick last week and didn't want to infect anyone or kill myself in the process. I feel like I am chubbing out again and all the muscles are melting. I know this is all in my head, but I can't wait to be back at it next week. I want to up my deadlift to the next size up. I am not sure what that is, but I am consistently getting high numbers with the 28kg, so it's time to move it on up.

Starting in the new year, I think I am going to use Insanity as my cardio days :)

At least you're still leveling up. :thumb2: Insanity is a good cardio program. Maybe one day I'll do it again to bridge over into Asylum. That looks fun but I've gotten to weak for it.

Even if you don't want to post your pictures, remember to take before and after pix so you can see the results of your hard work.

I am taking some pics. I can see some difference, so that is good. Today is the first KB workout in 2 weeks. I can't wait!! I am also curious to see what the routine is this month. I hope it's similar to last month. I liked it a lot.

Whelp - it's the same set up, but two weeks REALLY took a toll on me. I felt the weakest I have in months. They didn't even make me do a finisher :( I couldn't believe how far back I went. I told the trainer that I felt like a weakling again. He said that it's fine. 2 weeks take a toll on you. He said that it would take half the time to get back to where I was, so I should be recovered or close to where I was next week.

I'm disappointed, but dammit, I am getting the fuck back to there.

I'm cheering for you!

Bro: I know my reply is a bit late but I'll say it anyways. I hope you didn't beat yourself up too much. The body weakens tremendously after being sick although you may feel you're doing your hardest. Experienced it first hand. Hopefully it's back to where is it by now.

And that's a wonderful attitude you've got there. :thumb2:

Right, and if you try too hard to overcome that weakness, it's easy to get hurt.

Thanks guys! :D

I ended up finishing the week strong. I got all my workouts in (5 total per week) and didn't have any other crankiness - lol

I was just entering all of the workouts (KB only) into my geeky spreadsheet and while the first day wasn't the best, there was definitely improvement on the other two days. Pretty much back to where I was before I got sick.

I am curious/anxious to see how it is tomorrow with the same workout as above. I am not sure if I will use the same weight for the first half since it was just presses and those were pretty easy. It was the two sets of swings in one superset that killed me, I think. I just have to remember how to breathe again - lol.

Same workout as last Tuesday and it was STILL tough. I used the same weight, but the difference was more reps/sets AND I managed to do a finisher. SO:

Top of the minute for 6 minutes (so 6 sets)
Double shoulder press with 10kg, 4 reps

After that is complete as much rest as needed before starting the next group
Left arm first
One arm swing 10kg. 5 reps
Front Squat 10kg, 5 reps
One arm swing 10kg, 10 reps
Split Squat 10kg, 5 reps
Switch the KB to the other arm with no rest and do that side
Rest 1:30
Repeat 4 times total

Finisher
2 handed swing, 14kg
10 - 15 - 20 with :30 sec rest between
Repeat once

I had to take a longer rest for the last 15 and 20 swing reps, but I still DID them :D Ready for Thursday! (depending on what my dr says about my shoulder tomorrow :/)

Looks like I am out for 4 weeks with KBs - I am devastated. I have to go tell them today. My doctor wants me to refrain from lifting any weights because my rotator cuff tendon is inflamed. Now, I only have boring, boring, boring cardio in the plans :(

Awww....I'm so sorry, Bro. Maybe you can do Insanity now. :D Hihi....Insanity has a lot of exercises that's on your hands and knees and such. Not sure how that would affect your injury. Hope you can find some fun cardio to do. Well, I'm just saying it but I don't really do anything fun either. :p:

LOL - no - no Insanity for me yet :) Attempting a push up puts strain on it, so I won't be able to do anything on my hands and knees. I have been working out some other exercises I can do. Maybe I won't reach all of my goals, but I can still try to get to level 20.

It actually doesn't seem long when I think beginning of Jan. I am not telling them today cause I don't wanna - lol. I am going to stop up tomorrow, though. I am thinking they both may be there then.

I can find fun cardio ;) I just have to be the bottom - HAHAHA!

Wait - did you mean it that way? :unsure:

Being on the top uses more calories. ;)

LOL - it may burn more calories, but no weight on the shoulder :P

I stopped by my gym last week and the trainer is still giving me a bodyweight workout that I can perform at home while I recover that doesn't use my arms. I think I won the gym lottery. They get cookies.....literally.

Well, I formally cancelled my membership a couple weeks ago. My shoulder was still hurting, so I have to figure that out before I go back.

I went to an Ortho on Monday and he took some x-rays. I now have an appt to get an MRI next week to see if I need surgery on my labrum. I am really happy this is going so quickly. I just want to get it all over with and back to my KBs. In the meantime, I have started working out regularly again. I am still doing bodyweight lower body and core work in addition to cardio 4-5 days a week.

Cross your fingers!

I hope you get the shoulder resolved quickly. :thepain:

Thanks! MRI is scheduled for Wednesday. I should know by end of week/beginning of next week what the diagnosis is.

Kettlebell record!

https://www.washington.edu/wholeu/20...ebell-workout/

If only that was anywhere near me - the free kettlebell alone is worth it!!

Not if you have to hurt yourself to get it. :headshake

I'm already hurt - lol.

Hopefully second to last update on the shoulder. I got my contrast MRI today. My shoulder now hurts badly and in a different way than it did before. I took the day off work because the added fluid from the dye is aggravating an already sore joint.

I should know by the end of the week (if not earlier) if I need surgery or not. The radiology place will send the images to my ortho today.

To bad your insurance probably won't cover the services of Madam Poppy Pomfrey, at the Hogwarts hospital wing. She could fix you up lickety split. :destiny:

That would be awesome! A lot more awesome than the 8 weeks of PT I am about to start :/ I guess the good news is no surgery. I am concerned though, because one thing I was diagnosed with seems to cause recurring shoulder injuries. I worry that I won't be able to do kettlebells anymore. I will discuss this, I guess, in my appointment today.

Doctor, Doctor, it hurts when I do this!

Well, don't do that. http://cellar.org/2012/nono.gif

No surgery is good news. I know you're disappointed about perhaps not being able to do kettleballs anymore. However, there lots of other good workouts out there. Of course, I can easily say that because I don't do kettleballs. :-P hope you the best! See you on Fitocracy again soon!

We had one of thos discussions bruce!! LOL

Lola - She hasn't completely ruled out the KB's :celebrat:!! I told her that was one of my goals and she kind of looked at me - She thought I was doing it through cross-fit. I explained that it was dedicated KB instructors, she seemed more open. Especially when I told her how they told me to stop an exercise because it hurt :D

Bro, how are things going for you? How's the PT going? Feeling any better yet?

It's kind of non-existent right now - lol. I had my second appt the day of our major snow storm down here. I am doing the home exercises and taking the new anti-inflammatory meds.

It seems to be working, though. My shoulder is less sore than it was - it might be the meds or both. I am anxious to get back to the actual training though

Geez - another update needed! I went back to PT after being out a year because I am lazy.

I am pretty much back to normal range of movement on my shoulders. My left squeezed out my right(injured) as the stronger arm. I've been working with her for about 2 months - doing mostly exercising at home. I'm back up to 90% strength on both sides and good old righty is getting stronger. I still click and get twinges, but nothing like before.

PLUS - I asked if I could take a day-long KB class with a StrongFirst instructor and she said YES! SO EXCITED! I'm still doing other exercises with my own set of dumbbells and pylo boxes (I was at the gym, but decided to quit and do it all at home), but I can't wait to be back with my first weight love. :D

Cool, getting back in shape gives you confidence which will spill over into the rest of your life. You go girl! :thumb:

I've still been working out. My "median" weight is still about 20 pounds less than it used to be. I've got my dumbbells giving me the death stare to use them (actually thinking of painting faces on them). I've still got about 30 more pounds to go, though. I definitely sleep better on the days I work out - lol

I didn't realize you had RC issues. It's a bitch. I've had both fixed, one had a relapse.

Talk about LOOOOOONG recovery.

It's a bitch. I still can't really sleep on that side. And that's my favorite side!! If I had kept up with the physical therapy instead of taking a year break, I'd be a lot farther along, I think. Still, my physical therapist was happy with the progress I've made since going back. And I didn't back slide any, so that was good.

When I first started, I had to use my other hand to move my arm from my lap onto the table. I didn't realize how bad it was until I started getting therapy for it.

Yep. I had to completely change my favorite sleeping positions after my PT said "What? You can't be sleeping that way, it's bad for your shoulders."

I liked the "hands up" position.

Hands up on back? I love that one. I can't really do that one, either, unless I don't use a pillow. *SIGH*

Whelp, I've begun the foray back into kettlebells with a StrongFirst course yesterday. It was an all day class that taught the basics in a more in depth way than you would normally get in a class. I was able to do most of the exercises even with the shoulder. The instructor was aware and noted when I should be changing things. She also pointed out to the entire class ways to prevent shoulder injury with the proper form. I was a little sore, but after icing, completely pain-free.

I saw the physical therapist today and told her every thing I did in class. There was no injury or change in range of motion. She was excited to see my progress. I may only have two more visits with her.

In the meantime, I am going to incorporate two pure kettlebell moves into my workouts - the swing and turkish get up (unweighted). I am currently looking for a good quality one to buy. I am contemplating getting a small set. There is also one in the size I need that has a harpy face!! So cool. Still, I need quality, so I am getting opinions from others on my fitness community site.

bbro, I'm late to the party so this may have been mentioned but for proper technique, I highly recommend these two videos: I'll just provide the URL so they don't autoplay (annoying). https://www.youtube.com/watch?v=rQospzSIwdU https://www.youtube.com/watch?v=gLeRzQVc8xw And any youtube vid of Steve Cotter. Also, be choosy about who you let teach you KB technique. I see a lot of fitness trainers teaching KB technique that are awful at it and are going to get their clients injured. An RKC or IKFF designation would be nice but they are not easy to find. Dragondoor.com used to have a list by area if you are inclined to search one out.