Im out
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But certainly the carries are also good for other things than carries, where the grip isn't the limiting factor?
Sure thats true
But certainly the carries are also good for other things than carries, where the grip isn't the limiting factor?
Bodyweight on the left, load on the right:
- Under 135 pounds: 135 pounds
- 136–185 pounds: 185 pounds
- 186–205 pounds: 205 pounds
- Over 206 pounds: 225 pounds
- Under 135 pounds: Double 24s
- 136–185 pounds: Double 32s
- 186–216 pounds: Double 40s
- Over 216 pounds: Double 48
10 sets of 20 yards each. Straps don't defeat the purpose, I use the straps to make if possible to do other, better grip work.
Nice. I'll have to try a series of farmers walks with 24+16 in each hand, as I don't have 1 (let alone 2) 40kg bells, but do have a pair of 16s and 24s.Dan John believes that about bodyweight should be the right load (spread between sides), at least for most purposes.
Loads for Loaded Carries
For KBs he translates this as:
This a very legitimate reason for using straps. Also, if you are doing a lot of other grip-intensive training like KB ballistics, deadlift, pullups, rows, etc. (not necessarily specific grip training, but training that taxes the grip), you have to take grip recovery into account, and balance cost/benefit for your training as a whole.I use the straps to make if possible to do other, better grip work.
Most people at my military gym walk around with 32 kg or less kettlebells and often 16 or 24kg. I am talking about adult males!
Well, if they are double KB, and they are 135-186 pounds, they are hitting Dan John's recommendations, above. Do you think that's still too light?
Well, if they are double KB, and they are 135-186 pounds, they are hitting Dan John's recommendations, above. Do you think that's still too light?
Cardiac Power is another tool made popular by Joel Jamieson and that we learned from Muscle Nerds. What it does is improves the strength of your heart so that it can pump MORE blood with LESS beats. It's like a fire-fighter who wants to put out a fire. The fire-fighter tries to put the fire out with a garden hose and it doesn't work very well . So they upgrade to an actual fire-fighting hose and THEN they can put out the fire faster. Cardiac Power does the same for your heart.
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When your heart can pump more blood with less beats, you can the benefit of getting tired less quickly when you need to perform. So when you're moving, lifting, or just living life, your heart needs less beats to get blood moving. That keeps you away from heart fatigue and keeps you from feeling like your heart is going to jump out your chest when you're training!
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To perform Cardiac Power, get your heart rate as high as possible for 1-2 minutes. After the time is up, let your heart rate come back down to 120-130 beats per minute. The goal is for your heart rate to come down faster as you get better and better.
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For exercises, you can use whatever you like. Sprints, boxing, Strongman etc. My favorite things to use are Strongman exercises because it lets you build strength while doing Energy Systems training. Farmers walks, sled drags, prowler pushes etc.
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As far as I could see, this article on S1 hasn't been mentioned, sorry if I somehow missed it.
Why You Should Consider Adding Kettlebell Carries to Your Training | StrongFirst
I am myself interested in carries, will perhaps incorporate the bottoms up or the rack, to prepare me for C&P in ROP, once I am done with Simple Goal.
Strenght isnt in issue for me. My problem is lower back pain when walking a few meters when the load is 24/32kg.
Which muscles do you contract in order to prevent your lower back from pain? Id tense my glutes like I do at halos or swings, but since Im on the move I cant.
I'm leaning to the 1/2 mile walk with a 16kg, alternating between overhead, rack & suitcase until grip fatigue sets in, then alternating.