Here is an interesting assistance exercise for the kettlebell snatch so you don’t hurt your shoulder.
Try it and tell me what you think!!!! Happy snatching !
Get Stronger with chilling out? yeah right…..
Below is a conversation I recently had with a member of Swing following the Strongsport competition we had last saturday. Lets name him Tim.
Tim missed his goal of 32 one arm clean and jerks with the 74 lb kettlebell in 4 minutes by ONE rep. I could tell he was upset when his set was over.
He had trained very hard and built ALOT of strength in the past year. Getting much better at strongsport and competing with the guys he had looked up to when he started a couple years ago meant a lot to him. He was now at their level.
When I noticed Tim was very upset at missing his goal, Im sure I said ” yes but it was a personal record wasnt it?” It was indeed a record for him using the Fixometer which makes kettlebell sport much tougher. When I received a text that night from him about how he felt , I told him that I would help coach him to make his goal by the next competition. His next text said “coach me.”
The next day I was at Swing and Tim came in and without really talking to anyone, set up an 88 lb kettlebell on the floor.
The following is what transpired.
ME: What are you doing?
T (tim): Im gonna jerk this damn kettlebell a lot.
T: Im pissed. You have no idea how mad I am that I missed it by one rep.
ME: Yes I do. Now I highly recommend you not touch it.
T: Why not? I want to train harder to make it happen next time.
Me: Well 1, i think its a pointless idea and 2 , you asked me to coach you , so refer to my point 1 please.
T: Come on man!! Im pissed Cant I just get it out??
Me: Sure . and by “get it out” with using a weight that is much heavier than the one you JUST COMPETED WITH ONE DAY BEFORE, I start thinking that is whats gonna happen to your arm coming out of your shoulder…… Lets see. You competed in a MUSCULAR endurance competition using a weight that was a personal best for you that was attached to a sensor that only gives you a green light when it becomes motionless over your head requiring from what I remember seeing is you have to fixate that heavy weight over head with one arm for up to a couple seconds before it became stable. So….. I know you gave absolutely all that you had at that time because you are a competitive guy , and Im pretty sure your nervous system and that movement (jerk) is FREAKING FRIED!!!! Now if youll let me coach you, Put that effin kettlebell back and work on something totally different. You trained yourself up to a peak yesterday in the jerk . Its time now to taper back into training with this specific movement . Do something else. work on slow strength grab a bar .Bench or deadlift something if your pissed . BE a gym rat .Turn off the athlete for a minute. Start a new phase for a couple months. Just give the Strongsport a little more rest that ONE DAY!!!
T: Ok man I gotcha .
He put the kettlebell back and went over towards the bench.
I went back to typing.
About a half an hour passed and I hear this ….
T: Thank you.
Me: For What?
T: Just thanks .
Me: Come on man tell me what.
T: well I took your advice and just focused on things Id like to increase but put on hold due to the competition. I went to bench and it felt really light. I hit 310. Thats 10 more than ive ever done.
Me: Nice work man! You feel better now? ( clearly he was in a better mood than 30 min ago)
T: Yes I see now what a deload can do!!
Me: Well Im happy man, take a negative and turn it into a positive.
With good rest and recuperation Im sure well see Tim lifting even heavier next competition!
NODE SENSOR IN USE
NODE SENSOR IN USE DURING STRONGSPORT COMPETITION
Im not the best at high rep kettlebell snatch. But, Im happy to say I felt like snatching the 28kg for a GS set last night .
Glad I did because it had been several months since I last attempted it. New Personal Record of 65Left and 66 Right I believe.
Check it out! Proves that other exercises really help to increase specificity !! ON the way to CMS !! What do you think??
I dont think its bad for someone with that is an ex bodybuilder…
Kettlebell complexes can be an exciting addition to your training routine.
Many people in Kettlebell sport training tend to do a lot of the same training day in and day out to specialize in their sport.
The same goes for beginners who lack the knowledge and experience of different ways to train.
In my mind, one of the most fun and beneficial aspects of kettlebell training is the ability to flow between different exercises in a very smooth and controlled pattern.
Complexes are based on using 3-5 exercises in succession without letting go of the barbell, dumbell or kettlebell.
This brings many things to the training table which I will list reasoning for below.
Why not try this complex based on full body endurance and shoulder strength ? Great for Kettlebell Sport
Shoulder press to Push Press to Jerks
Pick a weight you can do 5 Strict presses with. Immediately do 5 push presses then finish with 5 Jerks. Talk about shoulder fatigue!
How many sets can you do???
Beginner Kettlebell Complex
5 Snatch each side
5 Clean each side
10 Swings each side
10 Goblet squat
try for 3-5 rounds. rest when needed for energy systems recoup
Leg Fire Complex
5 Double overhead Squat
5 Double Snatches
3 Racked Lunges each side
8 Kettlebell Power swings
6 Sumo deadlifts
try for -5 rounds. rest when needed for energy systems recoup
Rotational Kettlebell Complex
3 Windmill each side
3 Transverse Dead Snatch
10 Alternating swing
3 rotating cleans each side
5 halos each side
3 Single leg contralateral deadlifts each side
try for 3-5 rounds. rest when needed for energy systems
Anti Rotational Kettlebell Complex.
4 Renegade Rows
8 Alternating Cleans
8 Alternating Press
4 One arm Overhead Squat each with other kettlebell racked.
try for 3-5 rounds. rest when needed for energy systems
Try these kettlebell complexes with a Heart rate monitor and see how it goes for conditioning and muscular endurance. If you like them please share!
“It’s so funny to see you with that little kettlebell.”
Thats what I heard from Jenny while I was doing snatches with a 12 kg non competition kettlebell this morning.
“Why are you using that one?'” she said. “That weight wont do anything for you, youre too strong!!”
I told her today was my Off training day, yet that doesnt mean Im just going to sit on the computer all day and type. Im a human I need to move! But Im going to deload.
There were many reasons that I had for deload training with a very light weight.
Its definitely funny that people think its crazy that I lift light weights but there is a reason!
Too many people are always stuck on “more is better” Especially in strength training.
So, How often do you deload ??? When do you practice form? Let me know below!