I'm using kettlebells to do tabatas based on heart rate.

My high end is 150bpm, my low is 130bpm. I'm using 150 at this time as this is the first time.

I did 5 sets of swings, and then zipups to shoulder press. I'm sweating crazy right now, and wow does the kb give you an aeorbic workout.

Suggestions on different sets, and if possible youtube video showing it would be appreciated!

Thanks!

I read El Macho's blog, but I'm still having trouble figuring out what a Tabata is. Anway here's one of my favorite grappling endurance routines from KB expert and BJJ champion Steve Maxwell:

1) Double Snatch
2) Clean and front squat
3)Clean and Press
4)Front Squat to Push Press
5)Thrusters (Clean, Front Squat to Push Press)
6) Renegade Row
The exercises are performed in a circuit with two KBs. It's extremely exhausting.

I read El Macho's blog, but I'm still having trouble figuring out what a Tabata is. Anway here's one of my favorite grappling endurance routines from KB expert and BJJ champion Steve Maxwell:

1) Double Snatch
2) Clean and front squat
3)Clean and Press
4)Front Squat to Push Press
5)Thrusters (Clean, Front Squat to Push Press)
6) Renegade Row
The exercises are performed in a circuit with two KBs. It's extremely exhausting.

I've only got two kettlebells, a 45 and a 20lber. So the two KBs are out of the question. Thanks anyway. :)

Kettlebells are too goddamn pricey. Almost $100 for a 50lb one. Not even a damn pair.

****, it's just a ball of iron with a handle.

Sorry. Not trying to derail.

Well, for KB routines/exercises your best resource is the Dragon Door website, in the articles section:

http://www.dragondoor.com/articler/mode2/Kettlebells

There are lots of MMA/grappling spefic routines there.

Edit: Be sure to read the one about the Dept of Energy's 'Man Maker' Routine. I think that might have what you're looking for.

Kettlebells are too goddamn pricey. Almost $100 for a 50lb one. Not even a damn pair.

****, it's just a ball of iron with a handle.

Sorry. Not trying to derail.

You can buy through DragonDoor on ebay. You'll save yourself a fortune.

my blog has links to Muscle Driver

a great product for about half the price of DD. As an RKC, I have shopped around!

www.rivercitypc.blogspot.com

I've heard bad things about the Muscle Driver KBs. Not all KBs are created equal.

maybe it was V1.

there is a version two out. I train A LOT with kettelbells. If I had my druthers, I might rather have a Dragon Door or an American Kettlebell Club bell. That being said, both of those cost twice as much, are often out of stock and take for ever to ship.

I teach classes and train clients with kettlebells. When I needed the best all around for the bst price, I went with the MuscleDriver. 53lbs=$65 delivered. It's worth a shot. They have a money back guarantee i think.

I own about 15 of them myself, and the gym i train out of owns about 30. They're good.

Welcome, we need more girveks on this site.

Kettlebells are too goddamn pricey. Almost $100 for a 50lb one. Not even a damn pair.

****, it's just a ball of iron with a handle.

Sorry. Not trying to derail.


The truth is Phrost, you can't afford not to buy one!

Don't you want super human strength and endurance, ripped pecs, shredded abs, and a dick you can tie around your knee?

Or maybe you're just too weak to handle it. Heh.

Seriously, check ebay. DD sells them there at a discount. A STEEP discount.

Panhinda - once you get good at Turkish get ups, try alternating one minute of swings with one minute of TGUs for (recovery?) - it's one of the most brutal workouts to which I've ever been subjected. Also, once I learn what's behind this whole KB snatch protocol I'll post that, too. That's supposed to be a killer workout.

I've only got two kettlebells, a 45 and a 20lber. So the two KBs are out of the question. Thanks anyway. :)No way dude. The load would be asymmetric using both kbs. It could be quite a challenge, but I don't know if it can be sustained for tabatas for some exercises, though.

However, Ross Enamait has some material showing how to do snatches and cleans with one hand while holding another (usually lighter) weight on the other (acting as an anchor.), and IIRC, there is an article on that same subject on t-nation. I've only done this with dumbbells and it's a bitch. I imagine it will be more of a bitch with kbs (due to the thicker handles.)

Another exercise you can try for tabatas using your 45lbs kb (or both for an asymmetric bitch) is sumo deadlift to high pull:

http://www.youtube.com/watch?v=q6UujQTJ09w

same exercise using kbs at mark 1:27

http://www.youtube.com/watch?v=eq_aiYLzgk8

Do you think it is possible to do a shallow burpee (burpee without the push up part) while holding the kb handle with both hands? If so, that may be another canditate for tabata hell.

You may not want to use the same exercise for all your tabata sets as they may cause premature muscle failure (not to mention wear and tear if you are using your shoulder for cleaning and pressing). If you can do two (or better yet, three) different exercises between each tabata set (one push, one pull, extensors vs flexors), you may be able to sustain longer tabata rounds.

--- edit --- What's a zipup?

--- more edit --- oh yea, what SFGOON said on TGUs.


Kettlebells are too goddamn pricey. Almost $100 for a 50lb one. Not even a damn pair.

****, it's just a ball of iron with a handle.

Sorry. Not trying to derail.No prob. But consider that the handles are thicker than a regular dumbbell. An extra inch in diameter makes a lot of difference, specially when you are trying to explosively lift one off the ground.

Little experiment: try curling a 40lbs dumbbell as usual. Then add a piece of pool noodle on the handle (like this (http://i120.photobucket.com/albums/o197/Luis_Espinal/blogging%20content/exercises/thick%20bar/pool-noodle-bar.jpg)) and try again. Compare to the previous attempt.

Then take a 30lbs dumbell, wrap a piece of pool noodle on the handle. And then wrap another piece pool nool over on top of the previous one (won't go all the way around, though.) Then grip the **** out of that and try to curl it. Compare the effort to the previous two attempts.

I'm with you with the price though - I've spent too much right now on equipment right now. I have to wait for a while before getting a pair of them puppies.


but I'm still having trouble figuring out what a Tabata is.Check this link at Ross' website. It may help explain the concept.

http://www.rosstraining.com/articles/tabataintervals.html

Anthony, check the starting exercise in this clip. That looks like a good tabata canditate (I must try this tonight with my dumbelz

http://www.youtube.com/watch?v=ElnJNYc7dsM

Kettlebells are too goddamn pricey. Almost $100 for a 50lb one. Not even a damn pair.

****, it's just a ball of iron with a handle.

Sorry. Not trying to derail.

My wife got me a 24kg (53lb) one off e-bay for much less than that.

Oh and **** alternating swings with Turkish get ups. That sounds like an excellent way to simply throw up/drop kettlebell on self due to diziness. It's like an 'interval' programme where you're just on full-throttle all the time. I like to alternate swings (10 on each arm no break when changing hands) with sweating, taking a sip of water and generally looking like I'm about to **** myself and cry blood.

There's a certain level of conditioning and skill implied before that workout is attempted, you know.