Any suggestions for a beginner on Kettlebells? Thinking of getting a 25 to 30 lbs to start.
How many reps or sets of moves do you do or do you even apply sets and reps to this? Are there does loves to start or BS moves to avoid or ignore?
I finally got a home daily trucking job, but my shifts can easily be 11 hours or more and my dispatch schedule is not consistent. I need something for my new apartment that is convenient and not to noisy.
Wall of text incoming!
Honestly, if I were you I’d look into Timed Static Contractions. Extremely minimal ‘Equipment’, and absolutely no injury risk.
Here’s the thing, anything that is progressive and allows enough time for the body to adapt will work. Anything! That’s one of the reasons for so many arguments in exercise: So many approaches, yet many are effective.
So after considering effectiveness, you are looking at safety and efficiency. And I’m sorry to say, but nothing that moves weight at any significant speed is really 100% safe. There is far too much force placed on the joints, and in the end, stress is offloaded from the muscle when doing dynamic exercises, which is exactly the opposite of what the exercise is supposed to do!
It looks cool, and there’s this ‘functional training‘ idea out there that says getting good at cleans, KBs, etc will make you better at other things, but that is not true. For example, swinging a heavy kettlebell will make you better at throwing a football (for example).
But this is incorrect. The strength increase that comes from ANY proper exercise will make you better at throwing a football (but most importantly, you have to practice throwing a football to get better at it). Throwing a KB around will make you better at throwing a KB around. Period.
In fact, the first 3-4 weeks of type of training is predominantly an increase in skill vs an actual strength increase. So if you just started bench pressing, being able to lift more and more weight initially is because you’ve become better at bench pressing (skill increase vs strength increase).
I’m not saying KBs are bad, but a set will cost you, there is injury risk, and they will take up space in your place.
TSC is at least as effective as lifting weights, and it only needs to be done 2-3 times per week, max, for about 20 min at most. It’s very intense, but not glamorous or ego-feeding. And all you need is a good strap (like a tie down strap).
I can attest to this after 25 years of weight lifting, and relying on TSC during the lockdown. I have an ebook I paid for, but I’d be glad to send to you if you are interested. Just shoot me a DM.
This is a video from my favorite training guy online. Drew has a ton of experience, and has worked with some of the best exercise physiologists in the country. Absolutely no BS. His stuff is strictly science and evidence based. No ‘packaged program’ garbage! He has tons of vids out if interested:
This is a great one from a few days ago as well:
