My six-week kettlebell challenge

[David Cain]

I've loved kettlebells for a long time, but since I started my blog, I've been really busy and I fell off the proverbial wagon.

So I'm starting again from scratch, with "beginner's mind." I'm going to do six weeks of swings and turkish getups.

Part of the reason I've let my workouts slip in the past was because I wasn't accountable to anyone. This time, I made a post about it, with a "before" picture, so the whole world will know if I slack off. I'm going to do regular updates on my site, but I wanted to tell you all about it to to create even more accountability.

Check it out. It's really an experiment to see what I can do in six weeks, in terms of physical changes to my body. I'll update here once a week. Can't wait to get started!

[rocksupreme]

Swings and TGUs are great exercises. Definitely keep them up.

What kind of program are you following?

[David Cain]

Oh sorry, I forgot to mention that. I'm doing the Program Minimum from Pavel Tsatsouline's Enter the Kettlebell!

Just swings and TGUs for six weeks.

[rocksupreme]

Great. I was going to suggest Program Min. Sounds like you're on the right track.

[Creative]

I love kettlebells! They have helped me get fit so fast and I am a big fan of the versatility involved. Good luck!

[David Cain]

Whoo!

Awesome first week. No injuries, and I've lost no enthusiasm. I'm going to push myself a little this coming week, and then really ramp it up in week three and four.

Here's my progress log.

Off to wrestle some bears...

[Smartass]

This looks really interesting! Keep it up. You'll be looking like Adonis in no time

PS, Where do I buy these kb's..? Do I need to have multiple kb's of different weight?

[CLKFTW]

Good work! I'm looking forward to following your progress. I'm starting on KBs myself. Just doing them in 20 min classes at the gym, nothing too hardcore. But I can feel it hurting and at the same time strengthening my lower back nicely.

I have a bad wrist from rollerblading accidents 12 years ago. It would get sore after writing/fishing/using the mouse extendedly. After using KBs, my wrist doesn't get sore as easily.

What weight are you using?

[CLKFTW]

Originally Posted by Smartass

This looks really interesting! Keep it up. You'll be looking like Adonis in no time

PS, Where do I buy these kb's..? Do I need to have multiple kb's of different weight?

Don't know where you are at. In Canada, I found it cheapest online at Kijiji and Craigslist. Most big box fitness shops have them too, but are usually 20% more expensive after taxes.

[Smartass]

Originally Posted by CLKFTW

Don't know where you are at. In Canada, I found it cheapest online at Kijiji and Craigslist. Most big box fitness shops have them too, but are usually 20% more expensive after taxes.

I live in Holland but I know a few fitness shops.. Thanks!

[David Cain]

Originally Posted by Smartass

This looks really interesting! Keep it up. You'll be looking like Adonis in no time

PS, Where do I buy these kb's..? Do I need to have multiple kb's of different weight?

A good fitness shop should have them. You can also order them online, but the shipping is obviously quite expensive.

You don't need different weights; one will be enough for quite a while. It is suggested that men start with a 16kg bell and women with a 8-12kg.

CLKFTW: I'm using a 16kg. Good you hear your wrist has improved. They really do strengthen the joints. I was unable to throw a football for years after a shoulder-straining snowboarding accident, and now I can do it painlessly, all because of Turkish get ups.

[David Cain]

OK, results are in! Side-by side 'before' and 'after' pictures:

The Results Are in! — Experiment No. 2: David Before and After Kettlebells | Raptitude.com

With an injury and few other interruptions I decided to extend it to nine weeks. But I'm pleased with the results. I'm far stronger and more durable that I was, and my very short workouts totaled less than five hours of exercise for the whole program.

I can't wait to move on to the next stage of kettlebell work.

[hywel teague]

Originally Posted by David Cain

OK, results are in! Side-by side 'before' and 'after' pictures:

The Results Are in! — Experiment No. 2: David Before and After Kettlebells | Raptitude.com

With an injury and few other interruptions I decided to extend it to nine weeks. But I'm pleased with the results. I'm far stronger and more durable that I was, and my very short workouts totaled less than five hours of exercise for the whole program.

I can't wait to move on to the next stage of kettlebell work.

Congratulations on completing the six weeks

As a long-time kettlebell user I would dissuade anyone from doing a 9 week program without changing it up though - unless you're constantly upping the weight (which you can't with a kbell) your body will cease to adapt to the stressors at around 3-4 weeks so you should look to either begin a new cycle with a heavier weight or switch to a program with different exercises - ie snatches and windmills / clean and press and pistols / etc etc

[Joey Larusa]

Great job David!

Sticking with it for 6 weeks is no easy assignment.

Regarding where you can purchase kettle bells...I just ran into some yesterday selling used and for fairly cheap at our local Play it Again Sports. If you have one close, check them out.

Joey

[David Cain]

Originally Posted by hywel teague

Congratulations on completing the six weeks

As a long-time kettlebell user I would dissuade anyone from doing a 9 week program without changing it up though - unless you're constantly upping the weight (which you can't with a kbell) your body will cease to adapt to the stressors at around 3-4 weeks so you should look to either begin a new cycle with a heavier weight or switch to a program with different exercises - ie snatches and windmills / clean and press and pistols / etc etc

I was upping the duration, rather than the weight. It terms of gaining muscle mass I understand what you mean, but my endurance continues to improve with the same exercises. I will pick up a 53-pounder soon.

In any case, I'm going to spend another four weeks on the Program Minimum before I switch over to the Rite of Passage, which is a much more varied program (C&Ps, snatches, swings, and pullups.)

[hywel teague]

Cool, good luck with it. If you ever get chance, try checking out Art of Strength, they've got some excellent exercise programs, such as Firepower and Providence, and the coach's style and presentation is excellent

[David Cain]

Will do!