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Kettlebell ROP support group

Hi all,

A small bragging message from myself:

Yesterday on my heavy day I've hit 5 x 5 step ladders with 16 kg kettlebell! And that would be my first (of many to come ;) ) achievement on my Kettlebell adventure.

Funny thing, cause 2 weeks ago I was only 5 x 3 step ladders, but @Steve Freides said: "... just go for it", so I did :) Thanks Steve!

And just in time, today 24kg kettlebell arrives, so I can start going through the ladders once again.

To say I've got RoP program with 16kg kettlebell "under my belt" I'd like to also do SSST but because this week I've had some issues with my knees, if all goes well, I'd like to do a SSST on my next heavy day. I understand that on the day I can just do the SSST, no need to do C&Ps prior to the test? And also because I have been training with kettlebells only for less than 3 months I think I do 5 minutes SSST. How does that sound?
 
Nice job @Maq! That's a good plan. Test out the 5 minute test first. When doing any snatch test your technique needs to be pretty good, because as fatigue sets in that's always the first to go, and it takes a good technical foundation to keep the quality of your reps on point. The first time I ever attempted the snatch test (and many times following) it was pretty brutal. As I got tired, I began muscling the bell up with my arms and shoulders which made my snatches very inefficient, and as a result, fatigued me even more. It was an eye-opener for sure. You also may be surprised how ONLY 5 minutes can really smoke you. And no, don't do the pressing. Maybe a few, or even some getups and swings to warm up. Good luck!
 
@Maq

Congratulations on 5x5 ladders! And good luck on the 24k - nice timing there.

That sounds like quick progress to me--how did you feel as you were doing it? Are you also including pull-ups?
I ask because I didn't move nearly as fast, and had some tennis/golf elbow issues. Bu then, kettlebells were my first focused weight training, starting after my 40s, so maybe that;s to be expected.
 
@Maq , very well done, it certainly feels good to Own a weight and set sights on the next one.

Jody Beasley said:
Nice job @Maq! That's a good plan. Test out the 5 minute test first. When doing any snatch test your technique needs to be pretty good, because as fatigue sets in that's always the first to go, and it takes a good technical foundation to keep the quality of your reps on point. The first time I ever attempted the snatch test (and many times following) it was pretty brutal. As I got tired, I began muscling the bell up with my arms and shoulders which made my snatches very inefficient, and as a result, fatigued me even more. It was an eye-opener for sure. You also may be surprised how ONLY 5 minutes can really smoke you. And no, don't do the pressing. Maybe a few, or even some getups and swings to warm up. Good luck!
Click to expand...

+1 to Mr. Beasley. 5 minutes turns into eternity when your HR is through the roof.
Might I suggest posting some video here of a few snatches so you can get some feedback and tweaking suggestions, it always have to have a critical eye on your movements. Good luck!
 
@Jody Beasley thanks for your suggestions, they are really good. As for my technique I have posted all my basic moves here http://www.strongfirst.com/community/threads/maqs-16kg-kettlebell-critique-videos.7024/ . They are about a week old, after suggestions from forum fellows I worked on:
- removing lumbar spine bending when in low position of swing;
- increased quad tension in top position;
They should be better now.

As for snatches, it was pointed to me that I break the wrist to much, which results in my hand being wobbly and lacking control of the bell. In order to fix this I was thinking on opening my hand like this:
Unfortunatelly I did not have a chance to do them after the video were shot.

I will be glad to hear your critique. Thanks!
 
MarkSch said:
@Maq
That sounds like quick progress to me--how did you feel as you were doing it? Are you also including pull-ups?
I ask because I didn't move nearly as fast, and had some tennis/golf elbow issues. Bu then, kettlebells were my first focused weight training, starting after my 40s, so maybe that;s to be expected.
Click to expand...

Well, first off I weight 87kg, so 16kg is probably a bit small for me, but as ETK suggests, and I think it is a very good suggestion, if you are not very strong, you should start with 16kg. It allows you to focus on technique without worrying to much on the weight and that should be your only focus at the beginning.

Also two years ago I have had an episode (which lasted for about a year) of trying to reach 100 consecutive pushups. I have reached 50 and ended with an injury of my shoulder, which I was then recovering from for another half a year - long story. Probably some strength left from that period.

I did not include the pullups as I do not have a place to do them (my wife does not want me to install the bar in our living room ;) ).

Some suggestions which helped me reach 5 x 5 step ladders (hope they work for you as well):
- on light and medium days focus only on your technique: do it slow, deliberately, remember what Pavel writes in ETK: lower the shoulder, core tight, push your feet to the ground and last but not least - do not lift the kettlebell, push youself away from it (try doorframe exercise - it is really mind blowing). When working on hard day this will really help you. I have found that using this will give you +1 rep almost effortlessly;
- at later stages (4 and 5 step ladders) for me it was mainly mind game, so I tried to stay focus as much as possible. To do this I have:
-- used counters to keep track of where I am in my routine. I really did not want to bother with remembering which count I was on and the focus was so big, that after finishing a ladder I really did not know where I was :) Use tokens, or pen and paper, whatever you have nearby;
-- also (and this helped me a lot at the day) I was imagining I am building up my strength with lower steps, to release them on final 5 repetition set. Imagine yourself you are the beast :)
318

I know it might sound funny, but it was really helping my focus.
 
Hi Maq,

It is interesting that you raise the issue of counters. I am on ladders of (1,2,3,4) with the 16 kg. On the last heavy day, I found that I was concentrating so much on my technique with the presses(rooting feet to ground, bringing kneecaps up, etc.) that I would forget which part of the ladder I was on.

Does anyone have any specific tips for counters (or an app)?

Thanks in advance,
Mike
 
I always use to old school method. I looks for small sticks (or make 5 small ones), and after every ladder i put a stick at a certain point on the ground.
Hahaha, and when i doubt which part of the ladder i am on, i always pick the lowest number so i'm i don't miss one
 
@Mike Harrison I am on the same level as you did five ladders of (1,2,3,4) last week with 16kg. However I come collapse them..meaning, I did (3,3,4) five times. Easier to count and keep track of the rungs at least. After each ladder, i write it down on the phone, to keep track of the ladder. One thing I hate to do is miscount and do it more than needed!
 
Maq said:
@Jody Beasley thanks for your suggestions, they are really good. As for my technique I have posted all my basic moves here http://www.strongfirst.com/community/threads/maqs-16kg-kettlebell-critique-videos.7024/ . They are about a week old, after suggestions from forum fellows I worked on:
- removing lumbar spine bending when in low position of swing;
- increased quad tension in top position;
They should be better now.

As for snatches, it was pointed to me that I break the wrist to much, which results in my hand being wobbly and lacking control of the bell. In order to fix this I was thinking on opening my hand like this:
Unfortunatelly I did not have a chance to do them after the video were shot.

I will be glad to hear your critique. Thanks!
Click to expand...


Yes, opening the hand at the top will initially help with straightening the wrist. Just make your fingers are pointing straight up, or think spear your "knife hand" through the handle spacing into the ceiling to get the lockout. Once you get the feeling of having a straight wrist, you can go back to having a loosely closed hand. I go back and forth myself.
 
@Duke79: This sounds like a good method. The simpler, the better.

@Abdul: I like the idea of collapsing the ladders too. Will try this next week.

@Maq: Okay, I will go hunting for some sticks and rocks.

Thanks all for the suggestions! It is these kind of mundane details that can collectively add up to make a big difference.
 
hi guys, i'm rather new here. i just finished two cycles, one with the 16kg and then another with the 20kg, and am going to go continue on with the 24kg soon, after a short break. just wanted to ask, once i am able to complete 5x12345 ladders with the 24kg single press, will i be able to press two 24kgs???
 
Issue: Catching the bell in the palm out of the clean drop

Specifics: I did loaded clean & press on my variety day (4x5 at 20 kg). I noticed that I was catching the bell handle in the middle of my palm out of the clean drop (instead of in a hook grip) at the bottom. Today, when I did my medium day of (1,2,3)x5 @ 16 kg, I noticed I was doing the same thing. Also noticed that my wrist was slightly goose necked at the bottom as well. I tried to focus on catching in the hook grip and using more chalk but to no avail.

Questions: Any suggestions for cues to avoid this issue?
 
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