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Kettlebell Thread for the Newbies...

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Steve is correct (as usual). Squatting below 90 degrees activates the glutes & hamstrings for most people, and the hamstrings provide pull the tibia into the knee joint, providing compression and stability for the knee. Squatting only to 90 degrees and reversing direction to go back up before the glutes and hamstrings are activated leaves all the force on the quads and the ligaments in the knee, which are not as stable and can be injured relatively easily. Squatting deep is good- but make sure you have good form. Proper back and neck position, hip angle, knee/feet angles etc. are all important. Find someone who can teach you properly if you're not sure how.
 
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@Lew

One of my greater concerns before I started kettlebells was squatting. Both knees are trashed as a result of my military career. I thought about it and tested my knee range of motion on the staircase. The step was about 60 cm/two feet high and I had good flexibility. My line of thinking was I support myself on one knee when I am walking so the basic support is there. My squatting has a lot of room for improvement but I can do them without knee problems. If anything my knees have improved. My personal history and not advice.
 
I'm not giving any advice, just want to share my experience.

Most of my life I have followed the advice of not squatting lower than 90 degree ... and most of my life I have had knee pain and worse in periods with sedentary lifestyle. The pain makes frequent visits when walking down steep descents or stairs. I have always been worried that my knees will get worse by age.

At the age of 42 I started 2015 with a lot of walking, actually a serious amount of walking, normally finishing the week with 2 hours walk in the park.

Then I slowly got a hunger for something more. Found my dusty kettlebell from a previous attempt on ETK, did some research and found the S&S protocol.

Today exactly eight weeks of easing into the S&S protocol where full goblet squat is one the exercises and where I get down into the hole with a 16 kg bell. 495 reps logged. In addition to squatting on the hard floor in most variations when I look at TV or play with my son. It feels right, it feels nice and I enjoy the three curls at that position.

The pain is gone...

It worked for me. Make your own decisions and be mindful when training.

Thanks Henningb.

I have no knee problems at 54yo.

It is my intention to keep it that way as long as possible
 
@Lew

One of my greater concerns before I started kettlebells was squatting. Both knees are trashed as a result of my military career. I thought about it and tested my knee range of motion on the staircase. The step was about 60 cm/two feet high and I had good flexibility. My line of thinking was I support myself on one knee when I am walking so the basic support is there. My squatting has a lot of room for improvement but I can do them without knee problems. If anything my knees have improved. My personal history and not advice.

Thanks Boosh32.

That makes 1 personal testament 12 years behind me, and another(yours) 12 years ahead of me.

Nice balance.

Thanks for your input.
 
Steve is correct (as usual). Squatting below 90 degrees activates the glutes & hamstrings for most people, and the hamstrings provide pull the tibia into the knee joint, providing compression and stability for the knee. Squatting only to 90 degrees and reversing direction to go back up before the glutes and hamstrings are activated leaves all the force on the quads and the ligaments in the knee, which are not as stable and can be injured relatively easily. Squatting deep is good- but make sure you have good form. Proper back and neck position, hip angle, knee/feet angles etc. are all important. Find someone who can teach you properly if you're not sure how.

Thank you Matts.

I contacted my local SFG last night and added this to our session the first week in January.

So swing, TGU, and squat.

I am proud to say I think I nail the halos!
:p
 
@Lew I think you may want to also look at some of the techniques in Original Strength. The techniques will help with your knees and squatting. The new book is currently on special on the website. OS compliments SF very well.
 
@Lew I think you may want to also look at some of the techniques in Original Strength. The techniques will help with your knees and squatting. The new book is currently on special on the website. OS compliments SF very well.

Thank you Mike.

I have the original version of Original Strength and am reading it now.

It's amazing to me that I lived 50+years and never realized there were communities like this and these kinds of resources available.
 
Lew, having a good gym/workout community is a great addition to life! If you learn proper techniques for swing, squat, and TGU you'll be cooking with gas! They all benefit the whole body in so many ways- they'll get all your parts moving and working together.
 
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I'll add my limited story.

I'm a 30 year old guy, 5'10", 155 lbs., software engineer, and I've never been athletic in any way. Over the last two and a half years or so, I've been on a significant self-improvement kick. However, most of that was of an intellectual and educational nature. I had been neglecting any real physical improvement. I don't know if it was driven by age or a desire to further round out myself, but after hearing so much about kettlebells through a podcast I listen to, I decided to take up kettlebell training.

In August, my wife and I joined a gym and began working with a CK-FMS coach and the results have been significant. My body fat percentage has dropped 4% and I've added at least 5 lbs. of muscle. I bought ETK early on and read it twice in a week. I'll probably buy S&S after Christmas. I find that, in some ways, I'm at my happiest while swinging a kettlebell. Throughout the day I cannot stop thinking about training. The mental engagement of kettlebells cannot be overstated for me; it's almost meditation.

I don't know where all of this work is leading me, but I think I'd like to give kettlebell sport a shot, if only to give me something specific to focus on.

For now my training consists of swings, C+P, weighted sit ups, TGUs, and I'm starting to practice snatches. I'm using 16kg for most exercises, and 10kg for the get ups.
 
@Mach Won,

There is a big difference between someone who was gifted something and someone who has worked hard for it.

Take money for example.
When I want advice I don't seek out the trust fund baby or the bum.
I want to talk to someone who went from nothing to something, who can explain the process to me because they lived it.

Or marriage.
When I want advice I don't seek out the divorced or the single.
I want to talk to someone who has been successful at marriage.

Or parenting...

You get the picture.

You didn't start out athletic and fit.

But you are becoming that way.

That gives you a story; a voice.

Keep swinging, pressing, and getting up.

Someone out there will need to hear what you have to say.

You will help them.

"I'll add my limited story."

Your story is only limited by your willingness to tell it.

Welcome to the Forum!

We're glad you're here!!

STRONGFIRST!!!
 
Yesterday was the bi-weekly heart belt day. I am doing 7x10 16kg swings in 18 minutes which I started on 06 Dec, down from 20 min. The was about an 11% increase in the kg/min avg. I am at the upper range of the desired max HR and the avg. HR is higher. My breathing is only slightly elevated so using a timer is a critical part of success. I have no idea how long it will take to progress to 16 min then 14 min. This is where it gets interesting. It is 80 kg/min with 7x10 16 kg in 14 min and 20 min with 10x10. The total swing weight increase is 143% so it will be interesting to see what happens.

My technique is improving. I read all of the posts on this forum and incorporate them as the apply to my practice. Just yesterday Anna C. posted about packing the shoulders for swings so today I concentrated on that. My swings had more power and my upper back felt more supported.
 
Today I registered for the SFG kettlebell course in Prague 27 Feb 2016. I am sure that will be an excellent course and it will greatly help me.

I was reading about the poor readings with the HR belt and it looks like wetting the sensor pads better might help. I am going to try that tomorrow.
 
Wetting the sensors better was a complete success. The instructions only showed wetting them under a faucet which was not enough. Today I used the faucet and then just before starting, wet my fingers and wet the sensors again.

This is 7x10 16 kg swings in 18 minutes. At 20 minutes the AHR was 111 and MHR was 126. On 13 Dec and 18 minutes the AHR was 122 and MHR 130.

Endomondo - Wet Sensors 19 Dec 2015.jpg
 
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I have been on a 18 minute practice of 7x10 swings with 16 kg since 13 Dec 2015 and I think I will be moving to 16 minutes in a few days. I am beginning to feel that it is time to change.

Usual disclaimers and this is my personal history so results may vary for anyone else. Today was my monthly bio-metrics day. Weight, waist, and blood pressure basically unchanged. There was another dramatic improvement in blood sugar numbers. The fasting BS was 4.8 and two hour was 4.7 which is a healthy result. 29 Oct 2015 6.3 – 6.8 / 28 Nov 2015 5.6 – 5.7 / 26 Dec 2015 4.8 – 4.7

I have noticeable changes from fat to muscle in my abdomen which be one of the reasons form my improved blood sugar. Exercise is recommended by medical professionals as a method to improve blood sugar levels. I think my weigh will start to drop next as my blood sugar levels are in the medically recommended range.
 
I have been on a 18 minute practice of 7x10 swings with 16 kg since 13 Dec 2015 and I think I will be moving to 16 minutes in a few days. I am beginning to feel that it is time to change.

Usual disclaimers and this is my personal history so results may vary for anyone else. Today was my monthly bio-metrics day. Weight, waist, and blood pressure basically unchanged. There was another dramatic improvement in blood sugar numbers. The fasting BS was 4.8 and two hour was 4.7 which is a healthy result. 29 Oct 2015 6.3 – 6.8 / 28 Nov 2015 5.6 – 5.7 / 26 Dec 2015 4.8 – 4.7

I have noticeable changes from fat to muscle in my abdomen which be one of the reasons form my improved blood sugar. Exercise is recommended by medical professionals as a method to improve blood sugar levels. I think my weigh will start to drop next as my blood sugar levels are in the medically recommended range.

As I said once before, as a recovering T2 Diabetic I understand how important these numbers are and what they mean.

Consider getting a full blood panel to see if you have any vitamin or other nutritional deficiencies that need to be addressed by diet or supplement.

I had one two years ago and am about to get another one.

For Christmas my mother-in-law contacted my local SFG, paid for a session, and I'm scheduling it next week.

I'm really excited!!

He is the strength and conditioning coach at the local university, so I expect him to be pretty serious about it.

I can't wait.

I'll update you after I go!
 
As I said once before, as a recovering T2 Diabetic I understand how important these numbers are and what they mean.

Consider getting a full blood panel to see if you have any vitamin or other nutritional deficiencies that need to be addressed by diet or supplement.

I had one two years ago and am about to get another one.

For Christmas my mother-in-law contacted my local SFG, paid for a session, and I'm scheduling it next week.

I'm really excited!!

He is the strength and conditioning coach at the local university, so I expect him to be pretty serious about it.

I can't wait.

I'll update you after I go!


Great news Lew! There aren't any SFGs close to me so I am attending the SFG Kettlebell course in February and I am excited also.

I had a full physical with my GP a couple of years ago and my vitamin D was low. I was surprised as i use about 300 ml of whole milk on my cereal every morning and take a multivitamin every day. He prescribed Sunlight and Möller's Tran (cod liver oil). I searched the Internet and could not find any information on how much skin should be exposed and for how long. Half of the year there isn't much Sun here anyway so plan B was to take a larger daily dose of cod liver oil. I had a full orthopedic exam last year and soon I will visit my GP soon to see if there is improvement in my vitamin D level. Being "under tall" one of the main reasons for a low vitamin D level and elevated blood sugar in the absent of other medical conditions. I worked in government testing for 10 years and one thing I learned was to collect all possible data because it might be useful at some point. My diet is unchanged and I would never have guessed my blood sugar would have improved so much from two months of modest kettlebell practice. Thankfully this Winter there hasn't been much ice yet. I think my ice walking in parking areas has improved but I want to wait a little longer before calling it a WTH.
 
Thanks Daniel. Today I discovered a good article on Sunlight and vitamin D. They are not fond of cod liver oil but I am following my doctor's instructions. It is important to consider where you live when calculating Sun exposure. For example I live 60 degrees North and can’t produce vitamin D except in a few Summer months.

Other cities: Liverpool, England 53 N - Prague, Czech Republic 50 N - Sydney, Austria 33 S - Seoul, Korea 37 N

Below are a few quotes from the article. - - -

It can get complicated

Specific recommendations are not easy! Skin types are different and depending on the day of year, place and time of day, recommendations vary. Let’s see how complicated it can get if we expose a quarter of our body to the sun:

At noon in Miami [25 degrees North], an individual with skin type III would probably need about 6 minutes of exposure to the sun to make 1,000 IU of vitamin D in summer and 15 minutes in winter.

At noon in Boston [42 degrees North] during summer, an individual with skin type III would probably need about 1 hour of exposure to the sun to make 1,000 IU of vitamin D.

During the winter months in Boston, it’s not possible for anyone to make vitamin D from the sun, no matter their skin type.

In Edmonton, Canada [53 degrees North], you can’t produce vitamin D from October through April.

Array | Vitamin D Council
 
The body adapts to its environment miraculously well.

People flourish all over the world, from the South Pole to the North Pole.

@Boosh32, you are doing it well. There are always averages of exposure for different skin types, different absorption rates for different foods and supplements over time.
What matters most is what is going on inside YOU.

I'm in Georgia, USA, so vitaminD is not hard to get and not an issue for me.

Thick blood and T2diabetes are my issues. I'm hoping that as I lose weight and rid myself of diabetes, my tendency to clot will disappear as a WTH effect.

I am convinced that I want to start getting a full blood work up every year. It is amazing what you can find out from that, identify trends and potential problems early.

The full day KB course is my next step, probably in the summer.
 
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