Any Experiment that ends with old ladies running across the gym to my aid screaming, “Oh my dear, are you okay?!?!?” is my kind of Experiment. And the Kettlebell Experiment does not disappoint in this area.
It was the renegade rows that did me in. Also called floor rows or plank rows, they’ve long been a staple in my iron repertoire so I did not anticipate the KBs throwing me like they did. One minute I was perched on top of two 25-lb bells o’ wonder, the next I was nose to the ground in a heap of floor-burned spandex. (Oh, excuse me, it’s called “wicking fabric” these days.) And it wasn’t that it is a hard lift, per se, but rather the gym equivalent of that circus trick where the elephant balances on the little ball. One little wobble in my wrist and the pachyderm went wild like Dumbo’s mama. Although it could just be me, GeekGirl mastered hers with only minor technical difficulties. Me? I ended up with rubber grit in my teeth and nary a gym buddy in sight to laugh with about it. The little old ladies were not amused.
Outside of the humiliation that is the floor row, the KB Experiment is shaping up to be a good one. The BodyBuilding.com workout from the first week was a far cry harder than the Fitness Magazine workout (that used DUMBBELLS in all of their “kettlebell” pictures!) from week two but, surprisingly both workouts left me sore and feeling pretty well worked over. Although I cannot begin to tell you how many times onlookers stopped me to say, “Now don’t you let go of that thingy, okay??” To which Gym Buddy Allison and I would cheerfully reply, “Don’t worry, next week we get to move up to nun-chucks!” Again, the little old ladies were not amused.
My favorite part so far: the warmup. They aren’t kidding when they call the KB swing a full-body exercise. Especially after I watched this Lauren Brooks video on how to do it properly, it really gets my heart rate up fast not to mention hitting my legs, back and shoulders. My advice on this move is to get your form down and then don’t be afraid to go heavy. We weren’t getting anything out of our little tinkerbell and moving up to the bigger bells actually made the move better.
My one complaint: “ow.” Even with the supercool sweatbands, there is still an alarming amount of wrist twisting, bending and thumping. I’ve got bruises all over the place from these things. Some of you mentioned that improving my technique and controlling the KB more will help. All I can say is that I’m trying!
Week 3 Kettlebell Workout
I have to say I’m really really excited about this one. Are you ready? It’s from Mike Mahler via bodybuilding.com. The beginning of the article explains the 5 areas (focii) of KB workouts and how you need to do an exercise from each area to stay balanced. He then explains how to structure your own workout and gives you ideas for exercises within each area thereby giving you the ability to create endless – but balanced! – KB workouts. Lastly, he spells it out for us by giving us a one week program to follow. It entails a different KB workout each day of the week, but it is short so totally doable. And, GeekGirl, it includes the Turkish Get-up – your fave!!
I’ll leave you with this last clip. You know you are one tough chick when you can do this with your KB: