watchnerd
Level 8 Valued Member
So if you're doing like 30 reps, it would seem like a fairly miniscule distinction.
Or am I missing something?
Kettlebell BFR Kettlebell Work
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So if you're doing like 30 reps, it would seem like a fairly miniscule distinction.
Or am I missing something?
watchnerd
Level 8 Valued Member
Mike Torres
Senior Instructor, Jiu-Jitsu Brown Belt
Senior Certified Instructor
Elite Certified Instructor
It's a little different from a push press in that you don't catch, reset/pause, and then dip. The catch is the dip for the next rep.
william bad butt
Level 7 Valued Member
My mistake. I forgot. The lift starts at the top. So I was mis-remembering. Confusing this with the ROTK press ladders where one is supposed to snatch before pressing.
Eric
watchnerd
Level 8 Valued Member
Ben H
Level 6 Valued Member
Just cheap ones - they're branded Bear Grip but identical ones are available on Amazon with numerous different brands. They're thick elastic with a metal d-ring and velcro fastening. They seemed easier and more comfortable looking than the other cheap options. By the way I've had no issues with them moving around or loosening yet.
watchnerd
Level 8 Valued Member
Those are similar to what I started with.
I upgraded to the pneumatic kind, which I like due to the ability to be ability to pressurize precisely within a target zone.
watchnerd
Level 8 Valued Member
Update:
I've been using 20 kg swings as a warm up before barbell snatches.
Yesterday, as it was a light barbell day, I decided to try using the pneumatic B Strong bands on my legs (310 mHg of pressure) during KB swings.
The results were much more effective than using the cheapie BFR bands.
Protocol: 1 handed swings, 10x10@20kg, 30 seconds rest between sets. Alternated hands between sets.
Cardiovascularly, I was easily passing the talk test, no heavy breathing or gasping for air, until sets 9 and 10.
At first, I didn't feel anything special in my legs, but by sets 7-10, my hamstrings were feeling the burn and my glutes started getting fatigued by sets 9 and 10, probably because the were taking over more from the hammies.
Today, I have the weird "BFR DOMS" in my legs, including calves.
I haven't had leg DOMS from swings in ages.
Interestingly, my quads were pretty spared, which is to be expected, I guess, given how little KB swings use quads. Bodyweight split squats, hitting the quads, are much more torturous with the BFR bands than KB swings.
I'll try again.
I may need to go heavier.
Today my hammies and glutes are all swole.
I've been using 20 kg swings as a warm up before barbell snatches.
Yesterday, as it was a light barbell day, I decided to try using the pneumatic B Strong bands on my legs (310 mHg of pressure) during KB swings.
The results were much more effective than using the cheapie BFR bands.
Protocol: 1 handed swings, 10x10@20kg, 30 seconds rest between sets. Alternated hands between sets.
Cardiovascularly, I was easily passing the talk test, no heavy breathing or gasping for air, until sets 9 and 10.
At first, I didn't feel anything special in my legs, but by sets 7-10, my hamstrings were feeling the burn and my glutes started getting fatigued by sets 9 and 10, probably because the were taking over more from the hammies.
Today, I have the weird "BFR DOMS" in my legs, including calves.
I haven't had leg DOMS from swings in ages.
Interestingly, my quads were pretty spared, which is to be expected, I guess, given how little KB swings use quads. Bodyweight split squats, hitting the quads, are much more torturous with the BFR bands than KB swings.
I'll try again.
I may need to go heavier.
Today my hammies and glutes are all swole.
A work out from Craig Marker that I like to do occasionally. Could work well with your bands.
patterner
Level 5 Valued Member
Looks like a cool program, but I'll definitely need more kettlebells (I mean, I always need more kettlebells) to hit those 1RM numbers!
watchnerd
Level 8 Valued Member
The question then becomes how much to reduce the weight while wearing the bands.
30-40% of 1RM was the usual protocol for non-ballistics.
watchnerd
Level 8 Valued Member
Elastic kind went in the garbage once I upgrade to pneumatic bands. I use B-Strong now and very happy.
I use them pretty heavily every 5 weeks during de-load weeks and occasionally on variety days during a typical training block.
But I've found BFR bands to be sub-optimal with ballistic work, whether kettlebells, clubs, or maces.
They work best with grinds and bodyweight.
BJJ Shawn
Level 6 Valued Member
Good to know. I ask because I have some of the cheaper kind, but they’re a little better quality than the super cheap ones so they do NOT slip, but I haven’t really used them in a couple years. I had to have a little surgery so I’ll be trying to ease back in this week, and I feel like this is a perfect time to pull them out and do some super light weight/high rep stuff for a week or two.
Ben H
Level 6 Valued Member
If memory serves, a lot of the research (and anecdotes) concerns using BFR bands for post-op recovery and it has a very good rep.
I still use them occasionally - just the quite cheap ones here. I'd be interested to know how you like using them in deload weeks @watchnerd - same weight for fewer reps, lighter weight, or totally different exercises?
I plan to try using them for the routine described in the 'slow fibre hypertrophy' programme described on the blog (single reps to failure made of repeated movement in the middle 1/3 of an exercise, with 5+ mins rest). This is my main rest day thing at present, with diamond pushups and wrist curls. Feels like the bands could add something perhaps.
I still use them occasionally - just the quite cheap ones here. I'd be interested to know how you like using them in deload weeks @watchnerd - same weight for fewer reps, lighter weight, or totally different exercises?
I plan to try using them for the routine described in the 'slow fibre hypertrophy' programme described on the blog (single reps to failure made of repeated movement in the middle 1/3 of an exercise, with 5+ mins rest). This is my main rest day thing at present, with diamond pushups and wrist curls. Feels like the bands could add something perhaps.
watchnerd
Level 8 Valued Member
CMHoward
Level 6 Valued Member
I bought a set of BFR cuffs over a year ago. After fiddling around trying to find the best kettlebell movements to really target the muscles involved I finally decided that power bands worked best for the arms. Curls and tricep press downs. Simple.
Legs were a dfferent animal...I finally found that hooking a kb over the toes and doing extensions worked pretty well.
But....these "isolation" exercises were contrary to everything I believe in, were time consuming and really didnt pay off any long term benefits.
The pump was fun to see, but there were no noticeable strength gains.
Legs were a dfferent animal...I finally found that hooking a kb over the toes and doing extensions worked pretty well.
But....these "isolation" exercises were contrary to everything I believe in, were time consuming and really didnt pay off any long term benefits.
The pump was fun to see, but there were no noticeable strength gains.
BJJ Shawn
Level 6 Valued Member
This morning I put the BFR bands on my legs and knocked out:
Deep Air Squats - 30-15-15-15 with 30 seconds between sets.
Split Squats - 30-15-15 with 30 seconds between sets.
Waiter walks (kept it to 16kg as I'm really not supposed to go above 15 pounds, but these felt pretty useless after a minute each arm).
Then I took off the bands and did about 15 minutes of OS resets and foam rolling.
One thing I noticed, and I don't know if this is because of the bands or the fact that I haven't done any exercise in a week, but I could not control my breathing when I was finished. My heart rate came down, but I still had trouble getting good breath. I tried doing some hangs, but I just couldn't do it. And my legs were super wobbly, even though I didn't use weights and I only did about 15-20 minutes of body weight squats.
watchnerd
Level 8 Valued Member
I had the heart rate and breathing happen the first 1-2 times I did BFR leg training.
Doesn't happen now, and I'm using tighter bands.
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