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Kettlebell Gray Cook on Loaded Carries for SF

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@BrianCF : you can do them as a finisher after your kb, barbell, bw work. Vary the weight and bell position during the week. Don't want to overtrain the shoulders by always going heavy.
 
Thanks for the help. I really appreciate it.

So I did S & S with an 88 lb. bell in the basement. 100 swings, rest 3 minutes, 5 get ups each side. Then did the 90 second test with double 70's. Was able to do that for 2 minutes. Dragged my 45 upstairs and decided to do swings between each carry. I walked down the street and back, that took 9 minutes. Ran inside to chalk my hands and did the next set, did 15 minutes total.

Thoughts. Wouldn't do the swings again. My grip was so fatigued, the form wasn't what I was looking for in the swing. Probably should have started with a 35, but I can clean and do BUP for 5 reps on each side w/ 45. But I liked the idea of just going for a walk with the bell.

I wouldn't do bottoms up TGU's. I like my teeth the way they are. Have done it screwing around with a 12 kg. I'll pass on that circus trick. I think your better off using a barbell if you want that type of test.

I'm going to add the carries 3 days a week, while the weather is still pleasant.
 
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BrianCF said:
Thanks for the help. I really appreciate it.

So I did S & S with an 88 lb. bell in the basement. 100 swings, rest 3 minutes, 5 get ups each side. Then did the 90 second test with double 70's. Was able to do that for 2 minutes. Dragged my 45 upstairs and decided to do swings between each carry. I walked down the street and back, that took 9 minutes. Ran inside to chalk my hands and did the next set, did 15 minutes total.

Thoughts. Wouldn't do the swings again. My grip was so fatigued, the form wasn't what I was looking for in the swing. Probably should have started with a 35, but I can clean and do BUP for 5 reps on each side w/ 45. But I liked the idea of just going for a walk with the bell.

I wouldn't do bottoms up TGU's. I like my teeth the way they are. Have done it screwing around with a 12 kg. I'll pass on that circus trick. I think your better off using a barbell if you want that type of test.

I'm going to add the carries 3 days a week, while the weather is still pleasant.
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I have found a weekly loaded carry session at 75% of body weight (split across both arms) is the sweet spot. You could overdo it (grip especially) with too frequent and sustained heavy pull.
 
conor78 said:
I remember reading that Gray Cook valued loaded carries but in this clip he mentions how important they are in terms of Strongfirst and avoiding getting "smoked" in the TGU and other SF core movements.


Maybe its time to work them back in.
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This is especially good when you have a limited set of bell weights (like at the gym where I use it as a finisher) and do not want to increase the time. Simply adjust the ratio of overhead, double/asymmetric, racked, and carried work as well as rest in the same time period as you get stronger.
 
wespom9 said:
Has anybody else noticed a massive difference in carrying kettlebell's versus dumbbells? I can carry two 70 lb KB's in each hand much easier than I can two DB's of the same weight. The weight under the hand in KB carries seem to help.

@StanStan - I have incorporated them right after S&S. Mostly Farmer or Suitcase Carry

I have also experimented with what Gray Cook has discussed and what Dan John calls the "Cook Drill" - 6 position, OH to rack to suitcase and then changing to the easier position then changing hands for a total of 12-15 minutes - and it is challenging! I have heard in the past Gray Cook recommend using a bell for this that you can bottom's up press with both hands, which for me is a 16kg bell.
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It is a problem. The KB can be too light except for the overhead and rack unless your training weight is a 32. But the shape of the dumbell is too close to the leg and may not hold enough weight and many dumbell handles are too thin making grip strength even more of a limiting factor than it already is. The thin steel handles can hurt the hand. Try to find hard foam or plastic covered grips.

Once two of your heaviest KBs are too light, the best solution is to find and extra long dumbell handles longer than 18 inches to load up with medium plates or buy the special tool for farmer's walks. Basically, you want to get the plates past your thigh. You can load the smaller plate inside a larger one.
 
As a newbie in kettlebell strength training, what I like to do at this stage is 2 weeks of Cook Drill, 2 weeks of Vertical Bird Dogs Drills. For those that are not familiar with Vertical Bird Dogs, I found them in a book by Dan John, but also published on the web. I have the drills in the pdf document, posted here, for those that want to give these a go.
 

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I have a reason to revive this topic. One of the best motives to do the Cook Drill is that it exposes your issues very clearly. For a few days I have noticed that I develop a disconfort on the inner elbow of my right arm, somewhere beetween bicep and forearm, when I do the Overhead Walk. I was puzzled by it, I picked up an 8 kilo bell and did an arm bar,staying well over 1 minute in it. Bum, the same story: pain beetween bicep and forearm. It can be due to lifting, I do all my get-ups and swing prep still without a kettlebell. What can it be? Alignment? Flexibility issue in shoulder,lat,triceps or someplace else? Poor stability or posture or technique in those drills? Did anybody encounter a similar problem?
 
Marius_Lefter said:
I have a reason to revive this topic. One of the best motives to do the Cook Drill is that it exposes your issues very clearly. For a few days I have noticed that I develop a disconfort on the inner elbow of my right arm, somewhere beetween bicep and forearm, when I do the Overhead Walk. I was puzzled by it, I picked up an 8 kilo bell and did an arm bar,staying well over 1 minute in it. Bum, the same story: pain beetween bicep and forearm. It can be due to lifting, I do all my get-ups and swing prep still without a kettlebell. What can it be? Alignment? Flexibility issue in shoulder,lat,triceps or someplace else? Poor stability or posture or technique in those drills? Did anybody encounter a similar problem?
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I get the same "stretching feeling when doing gets ups with 48kg bell. I have noticed that it gets worse when i lose the arm wrestling match with the bell. Meaning it bends my wrist back which puts the stress on my elbow joint. Pay attention to that next time it's hurting and see how your wrist position is.
 
Kyle Kowalczuk said:
I get the same "stretching feeling when doing gets ups with 48kg bell. I have noticed that it gets worse when i lose the arm wrestling match with the bell. Meaning it bends my wrist back which puts the stress on my elbow joint. Pay attention to that next time it's hurting and see how your wrist position is.
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Thank you, the wrist thing was the first I thought about. I hope this to be the issue and I will be very vigilent about it. It is an ugly sensation to have in the overhead lockout and I want to sort it out. Maybe I am also tight above and/or below this inner elbow region. Or I compensate due to some imbalance somewhere. Other ideas?
 
Marius
Have you had a healthcare provide check your elbow?
Are you in a location where a movement screen (FMS) is possible?
 
Brett Jones said:
Marius
Have you had a healthcare provide check your elbow?
Are you in a location where a movement screen (FMS) is possible?
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Hi, Mr Jones. A few months ago, before I started to train with kettlebells, I followed the safety advice by the book and did full blood work, heart tests and orthopedic control. Everything was very good. Next week I will go again to an orthopedic specialist,though. As for FMS, I talked to the guys there, unfortunately there isn't someone in Romania certified and able to provide such a screen. The closest to me is Mr. Peter Lakatos, which lives in a neighbouring country. But maybe there is a chance: he informed me that he plans an FMS course in September in Bucharest, I will go to this course and in the process maybe I can obtain something ressembling an FMS screen.
 
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@Marius_Lefter , Note that I'm not diagnosing anything, just pointing you in the direction of more research:

How is the flexibility in your biceps? You can test this out by doing a "Table Top" stretch ().

Your biceps tendon attaches to your forearm just below your elbow. Its possible that its too tight and spending additional time under tension (your bicep supports your overhead position, even if its not the prime mover). If you are at a keyboard/sitting all day (w/ arms @ 90 degrees), then you may not have the flexibility to stay in an overhead position for a long time without feeling that attachment point getting strained.

Good luck!
 
Eric said:
Hello Stan,

I have not done carries (which evidently is a big mistake based on the video) so unfortunately can't address your question directly.

But I tried doing TGU's with DB's since it would provide me a much larger set of weights to choose from and incremental progression.

Paradoxically TGU's were much worse for me using a DB. Which is saying something because my right shoulder has been 'scoped twice. Maybe having the weight behind your hand forces the shoulder better into its socket. It's all I can think of.

Best,
-Eric
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Not paradoxical at all. With DB, the center of mass is directly over your and, & therefore over your shoulder. Since KB’s weight is off to side of where you’re holding, your arm can’t stay vertical. ROM is tested more.
 
maurice197 said:
@Marius_Lefter , Note that I'm not diagnosing anything, just pointing you in the direction of more research:

How is the flexibility in your biceps? You can test this out by doing a "Table Top" stretch ().

Your biceps tendon attaches to your forearm just below your elbow. Its possible that its too tight and spending additional time under tension (your bicep supports your overhead position, even if its not the prime mover). If you are at a keyboard/sitting all day (w/ arms @ 90 degrees), then you may not have the flexibility to stay in an overhead position for a long time without feeling that attachment point getting strained.

Good luck!
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Hi, Maurice. I performed the stretch pointed by you, I felt such a nice and relieving feeling in the lower end part of my right bicep,liked it a lot. And in the shoulder too, the front and medial area.
 
Marius_Lefter said:
As a newbie in kettlebell strength training, what I like to do at this stage is 2 weeks of Cook Drill, 2 weeks of Vertical Bird Dogs Drills.
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How newbie? As in just started with KB work?

Marius_Lefter said:
For a few days I have noticed that I develop a disconfort on the inner elbow of my right arm, somewhere beetween bicep and forearm, when I do the Overhead Walk
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Hello Marius,

Barring any medical or mobility issues I would look to the recent past training for an answer. I've found that as I get older I really have to ease into new movements gradually and monitor my body's reaction to the new stimulus.
Kettlebell training is much different than say dumbbell training as it stresses the body differently. Ballistics and even carries and getups do things to your muscle, tendons and ligaments that require time for adaptation (lots of time).
I've found that too much forearm involvement in curls irritates the area you describe. I've also felt it from time to time carrying double 48's as the bicep and forearm are stressed here too.
If you're hurting back away from the stressor and reengage from another angle.
'Too much, too soon or too sloppy.. ' Wise words from the master. Heed these and you will train consistently and happily.:D
 
guardian7 said:
Yeah, training time doesn't have to be alone time. Kids get a real kick over getting lifted and carried. Zercher squats work well with a little kid in particular. Fireman carry, etc. Family workout.
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I do carries with my 8 and 9 year olds. At the rate they're growing it seems harder every time.
 
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