KETTLEBELLS

Hey, this is Kevin Driscoll for The Rusting Barbell Blog Podcast.  A podcast about strength training; weight training; power lifting; Olympic lifting; book review and article review, all with a focus on functional training with barbells.  Please note, you should consult a professional regarding the exact mechanics and form of any exercise discussed.  Remember to always consult with your doctor, health care professional, personal trainer, or coach before starting any exercise routine or trying any exercise discussed in this podcast.  

Volume 5, Episode 7 – October 17^th, 2023

Today’s topic: – Kettlebells

While trying to put down a workout on paper that I could make sense of, I began trolling the internet for barbell exercises that could work strength and endurance at the same time.  Barbell complexes are a simple solution.  I really love these but I have absolutely zero ability to complete them safely and effectively.

Olympic style lifts for multiple sets are another.  Here I have had a little better success.  But, I only train floor cleans and I have to complete multiple sets of 1 to 3 repetitions.

And then I came across kettlebells.  Now, I have three kettlebells in my garage gym.  One is a 55 pounder and the other two are 40 pounds.  I am not completely new to kettlebells but my exercise knowledge base is quite limited to swings, double arm cleans, goblet squats, single “deadlifts”, and alternating arm swings.  One could argue well that’s enough but there are certainly many more exercises I should be incorporating.  

My personal workout philosophy remains in continued flux.  My current thoughts are to be backing off concentrating on the Starting Strength Five (which I readily admit give you the five basic life moments required to move into your senior years and beyond) and moving into a three day circuit of cardio style movements while avoiding exercises more traditional to Crossfit.  

Crossfit is a “young man’s game”.  It is high impact, stressful on the joints, aerobically challenging and geared to athletic competition.  I tried it.  I loved it.  I failed miserably at it.  I was too big, carried to much body fat, and had a difficult time recovering each night because of my age (I’ll be 60 in three weeks).  

But, the “complex” style of workout is very do-able.  I can stay somewhat on the light side.  I’ll get a cardio kick.  I’ll be able to get some muscle and joint flexibility out it.  And I can incorporate more versions of the workouts rather than having to worry about getting two squat days in per week, or two deadlift days, or two bench press days.

So, here is what I am considering now.  (I know, if you have been following me for any amount of time I am constantly changing my mind.)

Day 1 barbell complex: pushups; bent over row; dead lift; hang clean; push press.  5 sets of 10 push up; 8 bent over row; 5 deadlift; 5 hang clean; 5 push press.  Considering the push press is the weakest link, that weight will drive the workout.

Day 2 floor clean complex into dedicated floor cleans: floor muscle clean x 3, hip jump clean x 3, below knee hang clean x 3; floor clean x 3.  Followed by 5 sets of 1 floor cleans for weight.

Day 3 kettlebell workout: 55lb double arm swings 2 sets of 8, alternating single arm swings 2 sets of 8, goblet squat 2 sets of 8, and double arm hip swing cleans 2 sets of 8.  More exercises to follow as I troll the internet.   

Day 4 sled and slam ball: 5 40-yard pushes with 135 pounds, 5 40-yard pulls, 25lb slamball 5 sets of 8.

Day 5 heavy bag: 1 minute rest 2 minute punch, 10 rounds.

I am going to argue, in a most ill informed manner, that this will keep my metabolism spinning for a good part of the morning, provide me with aerobic conditioning, give me some strength training for muscles and joints, and some flexibility.

I signed up for pilates for a few months to get some flexibility going and I have to figure out how to incorporate my indoor stationary bike into the matter.

So, that’s my current plan.  Wish me luck.       

Remember: consult your doctor and exercise professional prior to starting any workout or trying any exercises discussed in this podcast.  And certainly, don’t use any of my videos posted on Instagram as any example of how these movements should be performed properly and safely because, frankly, I don’t know what I’m doing myself.  This is Kevin Driscoll for The Rusting Barbell Blog Podcast.