Incorporating Kettlebells Into Your Workouts by Marc Bartley

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www.elitfits.com

1/Arm Bars- awesome for stretching the pecs,shoulder and bicep which get abused continuously in PL. DOne correctly, you will gets lots of lat work and static/stability work in the whole shoulder girdle. Do these anytime but especially on upperbody days. Usually, 3-5 sets of 3 per arm will do.

2/Swings of all sorts-one arm,two hand,double KB(both conventional and sumo). This is the fundamental one as you know. If you master this,you have 50% of the moves. Volume depends on what part of the cycle you are in. Personally, I like double sumo swings on leg days 3-5 sets of 20-50 reps and single swings on upperday but I have done alot of conventional stance double swings on DE days with double snatches and double snatch presses. Usually, 3 sets of each is plenty.

3/Snatches of all sorts as well. I have done high volume(for powerlifting) during the off season lately and like it alot but I will alternate it with heavier ladder work.For example, I was doing one arm swings and one arm snatches together for 3-4 weeks where I would start with 15 or 20 per arm and then work up to 30-40 per arm. This was also a prep for my KB recert two weeks ago but it built great wind and I swear it added some size to my upper back and traps. Another example is this week where I did ladder work with one arm snatches on DE lower day where I started with 72s for 5 per arm,88s for 5 per arm and finally 106s x5per arm. This was a lower volume but higher weights exercise but then I did 3 laps with the Prowler toget that low weight/high intensity training.

4/See-saw presses and double snatch presses. Both are great for the shoulder girdle. Both teach you how to push off the lats and engage all these muscles better. No more then 3 sets of each.



This is how I would organize

DE upper
-double front swings,double snatches and double snatch presses for 3 sets 6-8 reps per exercise
-arm bars 3x3

or
-See saw presses 3 sets
-arm bars 3x3

DE or Me lower
-one arm swings and one arm snatches. 3 sets each 15-30 reps to start then work up on volume(light KBs)
or
-ladder work one arm swings and snatches/3 sets each but work up to heavy five-8 reps

or double swings/3 sets/either high rep 20-50 or heavier KBs for 8-10 reps

These are a couple of samples I have done that work well. Try them otu and see what works for you.


Submitted by DMorgan on Tue, 06/26/2007 - 11:11pm.

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