Kettlebell Enter the Kettlebell Question
- Thread starter Themacck
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54321
Level 2 Valued Member
I haven’t, but I’m pretty sure Pavel said years ago that it was too much for the lower back.
Themacck
Level 3 Valued Member
Interesting. I know he came up with Dry Fighting Weight and there are other double bell programs available. Is it the swings/snatches he refers to that would be bad for the lower back?
The re-cleaning before each rep and the other ballistics perhaps
DFW would be a great option if you want to do clean and press ladders with double bells
Mike_Welsch_515
Level 3 Valued Member
I'm currently working through the ETK press program with pullup ladders mirroring the presses. I believe that is suggested in the book to add addition work. Have you tried adding in the pullups?
barrak
Level 6 Valued Member
As far as C+P goes, the Giant program has shown recently that, with good form, there is no issue with 50-80 reps per session using 5-10RM double bells.
I can see however how problematic heavy double snatches can be, if not reduced to half snatches. You also can't play chicken when swinging double bells and the combination of heavy bells and the necessary lowering of the swing trajectory can cause lower back issues.
Honestly, for double bell presses, I'd rather go with DFW or the Giant. If one is just starting to learn double-bell work, then oddly enough, ETK+ with light bells is a good option. I used it successfully to rehab an injured shoulder and it accelerated the healing process!
I can see however how problematic heavy double snatches can be, if not reduced to half snatches. You also can't play chicken when swinging double bells and the combination of heavy bells and the necessary lowering of the swing trajectory can cause lower back issues.
Honestly, for double bell presses, I'd rather go with DFW or the Giant. If one is just starting to learn double-bell work, then oddly enough, ETK+ with light bells is a good option. I used it successfully to rehab an injured shoulder and it accelerated the healing process!
Themacck
Level 3 Valued Member
I saw the DFW and didn’t know if the 5 week program was enough for me to feel accomplished. Hence the curiosity on ETK with 2 bells. I’ll give DFW a try!
Themacck
Level 3 Valued Member
This is perfect! Really does make sense. Don’t need to be blowing my back out! Thanks for hunting this down.
Themacck
Level 3 Valued Member
Yes. I’m currently at 32kg with the press and 24kg on the swing/snatch. I do 24kg chin ups to mirror the ladders.
Themacck
Level 3 Valued Member
I saw the GIANT program before along with the DFW. Just having a lot of success with ETK at the moment. Majority suggest the DFW/GIANT which is probably my safest route at this point. Don’t need to be doing something stupid.
That being said, what is ETK+?
barrak
Level 6 Valued Member
Since you're already pressing the 32K, then maybe ROTK is a better option than ETK+ for you. Both were written by Pavel and available on Amazon. If it's only C+P you're interested in, then the Giant is an excellent choice. I find it more time efficient than ETK in getting one to the next weight, and doubles will work your entire body... from calves to traps.
More on ETK+ in this thread: ETK+ is legit!
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