It might be too light for swings, but not for turkish get ups. It might be a bit light for one-hand overhead squats, but give that a try.Quote:
Originally Posted by tharuz
Some things you can try is to tie (very tightly) multiple weighted ankle wraps. I have at home like over 50lbs in ankle wraps of different sizes (including two 10-pounders.) If you tie them securely at the bottom of the kettlebell, you can add weight for swings. Now, if you don't have weighted ankle wraps, don't be a tard and go buy them. This advice is only good if you happen to have them.
Another thing you can do with your small kb is a variation of bicep curls with focus on wrist and forearm strengthening.
1. You start by (duh!) grabbing the kettlebell, then you squeeze the handle as hard as possible with the arm fully extended (with the bottom of the kettlebell pointing to the floor.)
2. Then, you turn your thumbs out, the inside of your forearm pointing forward (as in preparing for a bicep curl with a supinated hand.)
3. From here, you visualize the handle to be a extension of your forearm, and that the bottom of the kettlebell to be the knuckles of your closed fist.
4. Then, you curl the kettlebell... and here is the key... the bottom of the kettlebell must still face away in the same direction as your knuckles. The handle must be parallel to your forearm, as if if indeed were an extension of it.
What happens is that resistance increases as kettlebell center of gravity travels up and away from your grip. At the bottom of the curl, the kettlebell is nicely at the bottom, not exerting any force but the one due to gravity. When your arm is flexed and your forearm is parallel to the floor, the weight of the kettlebell (at a distance from your grip) is adding an additional force on your grip, torque. If you were to release the grip, the weight of the kettlebell would fold down to the back of your hand. But your gripping action will prevent it from doing so. And that's what will strengthen your grip.
I made a doohickey out of a round piece of wood I bought at HD a while ago, attached a hook thingie to the bottom of it, and then I tie a 10lbs dumbbell to it:
Trying to curl that **** with the hook always pointing away becomes a bitch after a few reps. Same principle should apply with your kb (so long as you keep your hand pronated or supinated, and not neutral as with hammer curls.)