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Kettlebell King size killer

Kev

Level 6 Valued Member
The snatch is just animal fury so it is. This is what I love about kettlebells. There’s moves you maybe don’t program for a while and you start doing them again and you remember why it was such a good move to begin with. I’ve barely “token” snatched the past couple of years and now it’s my main move! Grrrrr! Also pleasantly surprised to find I can still do handstand push-ups. Great day!
 

Skip

Level 2 Valued Member
The snatch is just animal fury so it is. This is what I love about kettlebells. There’s moves you maybe don’t program for a while and you start doing them again and you remember why it was such a good move to begin with. I’ve barely “token” snatched the past couple of years and now it’s my main move! Grrrrr! Also pleasantly surprised to find I can still do handstand push-ups. Great day!
I'd done minimal snatches until you sent me that Geoff Neupert list... started with the 20kg this week, and oh, I'm addicted. Sore, but addicted. They feel awesome and then I feel awesome.
Well done on the handstand push-ups too -every time I try being upside down I just collapse in a dizzy heap. I've started doing forward rolls and deck squats this week, trying to acclimatise my inner-ear. I can do upside down dips on rings (if that's a thing), but handstands elude me
 

Kev

Level 6 Valued Member
I'd done minimal snatches until you sent me that Geoff Neupert list... started with the 20kg this week, and oh, I'm addicted. Sore, but addicted. They feel awesome and then I feel awesome.
Well done on the handstand push-ups too -every time I try being upside down I just collapse in a dizzy heap. I've started doing forward rolls and deck squats this week, trying to acclimatise my inner-ear. I can do upside down dips on rings (if that's a thing), but handstands elude me
So you have an inner ear issue?
 

Kev

Level 6 Valued Member
Good to know. I'm starting KSK next week. I wanna snatch a lot and see the WTH effects of the Tsar!
Weights falling off of me for a start. Ravenous doesn’t even describe my eating, I feel more agile and powerful at judo and I’m now running over 5 miles 3 times a week and I’m like “meh that was fun”. Forearms like pop-eye even though I’ve always trained grip. It’s all good.
 

Skip

Level 2 Valued Member
So you have an inner ear issue?
No, I don't think so, it's just years of not being physical means I'm taking a while to adapt to throwing myself around like a kid again. It's getting better each week, adapting quick, but being completely upside down still throws me off
 
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Kev

Level 6 Valued Member
No, I don't think so, it's just years of not being physical means I'm taking a while to adapt to throwing myself around like a kid again. It's getting better each week, adapting quick, but being completely upside down still throws me off
If you train hand stands do them “capoeira” style. That is don’t look at the deck when you are upside down. But look straight ahead. When you go to do push-ups if you get into trouble all you’ll find is you are stuck in a headstand and you can just kick out and down. If you are looking at the deck it could get messy.
 

Kev

Level 6 Valued Member
I'd done minimal snatches until you sent me that Geoff Neupert list... started with the 20kg this week, and oh, I'm addicted. Sore, but addicted. They feel awesome and then I feel awesome.
Well done on the handstand push-ups too -every time I try being upside down I just collapse in a dizzy heap. I've started doing forward rolls and deck squats this week, trying to acclimatise my inner-ear. I can do upside down dips on rings (if that's a thing), but handstands elude me
Just to clarify skips comment here. I didn’t share any paid for content. I shared Geoffs 102 kettlebell workouts off of his chasing strength site.
 

Skip

Level 2 Valued Member
The snatch is just animal fury so it is. This is what I love about kettlebells. There’s moves you maybe don’t program for a while and you start doing them again and you remember why it was such a good move to begin with. I’ve barely “token” snatched the past couple of years and now it’s my main move! Grrrrr! Also pleasantly surprised to find I can still do handstand push-ups. Great day!
How many times a week are you doing the KSK? Being addictive by nature I end up wanting to do things every day
 

Kev

Level 6 Valued Member
How many times a week are you doing the KSK? Being addictive by nature I end up wanting to do things every day
Monday, Wednesday and Friday because in kettlebell express Mr Neupert lays the program out different from the free stuff I shared with you. However suffering from the same trait I fit in a quick kettlebell complex with a 25kg on Tuesdays and Thursdays. I got the complex from Travis Stoetzal (check him out) and it’s……
Snatch x 5
Push press x 5
Rack squat x5
Swing x 5
All done left handed and then repeat right handed without putting the bell down. I manage 3-4 sets of this and treat it as a quick burst of work to keep my metabolism ramped up. Like I said I also do a dip and chin variation after KSK because I love dips and chins. Also the thing with snatches is you do not want a tear in a callous or even the palm of your hand. So be aware of that. 1 arm swings are often used as a volume enhancer for folk who love to snatch.
 

CoreyW

Level 5 Valued Member
I’m thinking of trying ksk with a single bell. Maybe I missed it in the book, but are you doing a deload between phases?
 

Kev

Level 6 Valued Member
I’m thinking of trying ksk with a single bell. Maybe I missed it in the book, but are you doing a deload between phases?
No. I am just going straight into them. That said I’ve rattled my right shoulder pretty bad at judo so I may be a week off of kettlebells and this has coincided with the end of phase 2.
 

Stoneface77

Level 4 Valued Member
I'm about to start KSK 1.0 and want to clarify . . . on the ladders, you are doing each hand each rung, correct? I.e., 1L, 1R, rest, 2L, 2R, rest . . .

Would be my assumption but the manual didn't say specifically.
 

Kev

Level 6 Valued Member
I'm about to start KSK 1.0 and want to clarify . . . on the ladders, you are doing each hand each rung, correct? I.e., 1L, 1R, rest, 2L, 2R, rest . . .

Would be my assumption but the manual didn't say specifically.
Aye just so.
 

L0ki67

Level 4 Valued Member
I ask about KSK 1.0, how is it possible using its 8RM to make series of 12 reps in phase 2 after only a few sessions? Is it possible to progress so fast, since you are not a beginner? Thank you for your answers
 

Steve W.

Level 8 Valued Member
I ask about KSK 1.0, how is it possible using its 8RM to make series of 12 reps in phase 2 after only a few sessions? Is it possible to progress so fast, since you are not a beginner? Thank you for your answers
You can rest in between hands if you need to.

If you start with 8RM on one hand, you can probably do 5L/5R without resting right from the start, so you're already doing sets of 10.

After 3 weeks of phase 1, it's not a big leap do a set of 12 on one hand (with your previous 8RM). You might not be doing sets of 12L/12R without putting the bell down, and your total session volume might go down from where you ended phase 1, but that's okay.

Edited to add:
Geoff calls the phases "Strength," "Strength-Endurance," and "Endurance." But I think of them as:
1. Building volume without over-stressing the grip.
2. Building set length with each hand.
3. Building volume with longer sets.

One dimension of progression within each phase, especially phases 2 and 3, is being able to string together sets on both hands (for a given rep count), without putting the bell down.

Hint: Be a little conservative with your bell choice. Snatch RM is a little vague anyway, much more so than with a grind. Don't start with a bell where there's no way you could get a 9th rep to lockout, or where you really couldn't hold onto the bell. Make it a bell you can get 8 solid aggressive reps with.
 
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Lotto

Level 5 Valued Member
@Kev I understand where you are coming from with the snatch, but if you are after a primordial challenge, for me the kettlebell mile is where it is at. Take a 32 for a mile around Rouken Glen Park with a Whippet to tow. Grrrrr. ;)
 

Sean M

Level 7 Valued Member
@L0ki67 I can second @Steve W. as I’m in phase 2 with 28kg. I felt the same way about phase 2 when I started the program.

My first heavy session of phase 2, topping out with 12, was a) rest-pause at 8-9/3-4, and b) resting between hands (normally left directly into right). Here now in week 2 of phase 2, the medium day 9’s felt better (and I got more volume) than week 1. I anticipate hitting 12 without rest-pause this week, and perhaps 12/12 in week 3. Progress is progress!

Another way to look at it: yes it’s up to 12 reps, but you may only hit that once per week; the rest is at a less-uncomfortable rep range.

It’s a beautifully structured progression.
 

JamesPTA

Level 6 Valued Member
@L0ki67 I had that same thought as well when I started with the 28kg. What I found was pass one really helped improve my skill with heavy snatch. I got “stronger” simply by the fact that I get better at technique. Once that was dialed in, the hip snap pretty much got the bell to lock out.

My lungs have been able to handle the higher reps and I learned to control the grip during the downswing that it became less and less a problem.
 
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