S&C UnderGround Kettlebells to get strong

2/27/15 4:47 PM
9/3/14
Posts: 12
Krampus Shamhalaev - This what im doing right now.

Done in a circuit

Day 1
Clean x5
F Squat x5
Press x5
Clean x5
F Squat x5
X5

Day 2
F Squat x5
Press x5
Clean x5
F Squat x5
X5

Day 3
Snatch x5
F Squat x5
Press x5
F Squat x5
Clean x5
F Squat x5
X5

I also do 2 sets of pushups and 2 sets of pullups till failure after the circuits are done.
The circuit came from Geoff Neuport Phone Post 3.0

I would suggest some form of pure hip hinge based movement to balance this routine out (assuming the clean and snatches aren't being done via the swing). Seems very vertical/press oriented. I would either clean from the swing (hip hinge) and/or snatch from the swing/high pull (cuvilinear versus vertical). It's entirely possible your cleaning vertically from the dead position already with a hip hinge based set up, however, it seems most people naturally gravitate to more of a "squatty" set up. Hope this helps. Also consider deficit or SL DL's for some good unilateral training.
3/22/15 11:18 PM
12/22/08
Posts: 674
It seems like my shoulders have went to s*** since I started in kettlebells. Phone Post 3.0
3/23/15 3:47 PM
5/7/06
Posts: 1883
Stay away from the snatch. Fucked up my shoulder. Phone Post 3.0
3/23/15 4:12 PM
3/5/14
Posts: 1632
^^ Really? I'm a big fan. They are definitely not something to do once your form starts breaking down or without knowing how to do them properly for sure. I started out practicing them with a real light bell and now I can do 100 in under 5 minutes.
3/24/15 2:40 PM
9/3/14
Posts: 16
^^Would agree with fatigue and technique being culprits in injury. Otherwise the snatch is quite safe and works on lower scap stabilizers as compared to most overhead exercises (delts, UT's, etc). I would also play around with vertical dead snatches and swing based snatches (curvilinear) to see which feels better. Pretty technical movements but if done correctly can be very rewarding.
4/21/15 7:37 AM
12/13/14
Posts: 566

Since this thread got bumped, wanted to throw in this Guida vid just in case anyone has never seen it.

4/21/15 7:39 AM
12/13/14
Posts: 567

Might as well add in the hot chick for the motivation.

4/21/15 8:41 AM
8/23/09
Posts: 1287
Subbed. Also Enter The Kettlebell is the funniest instructional I've ever seen! Phone Post 3.0
4/28/15 6:30 AM
1/1/01
Posts: 13557
ttt Phone Post 3.0
4/29/15 10:14 PM
12/9/13
Posts: 1321
In Phone Post 3.0
5/6/15 2:03 AM
9/22/09
Posts: 1116
It's older but Steve Maxwell's 300 kettle bell challenge has been a staple of mine for years. I do that once a week on top of everything else I do during the week. I also use 2 53lb kettle bells to do squats. I go all the way down, butt to ankles. I love how the squats strengthens the stabilizing muscles in my waist and back. It's helped a lot for BJJ. Phone Post 3.0
5/21/15 7:04 PM
8/23/09
Posts: 1365
Dogfight - By the way, using less than the kb set you list, I put on 10-12 lbs last year in about 6 months using Pavel's programs from "Enter the Kettlebell". That was an insane jump for a 44 year old guy who has been stalled at the same weight (more or less) for years. Phone Post 3.0
Seems insanely difficult to workout how to program Rite of Passage. The layout is so confusing. Phone Post 3.0
5/21/15 10:54 PM
1/1/01
Posts: 485
Are you kidding? ROP is easy.

Heavy day - 5 x 1-2-3-4-5 c&P (and pull ups if you're serious).

Light day - 5 x 1-2-3

Medium - 5 x 1-2-3-4

When you can complete the heavy day you move up a bell. I suggest a 4kg jump, not a full 8kg jump. When you make the jump the first workout will be something like:

H - 3 x 1-2-3

L - 3 x 1

M - 3 x 1-2

Add reps until you get to 3 x 1-2-3-4-5 on the heavy day and adjust the light and medium days accordingly. Then add in ladders until you hit 5 x 1-2-3-4-5 again and repeat the process.

Don't use anything more than a 24kg unless you want fucked up shoulders or are a massive dude.
5/22/15 9:22 PM
8/23/09
Posts: 1366
bull neck - Are you kidding? ROP is easy.

Heavy day - 5 x 1-2-3-4-5 c&P (and pull ups if you're serious).

Light day - 5 x 1-2-3

Medium - 5 x 1-2-3-4

When you can complete the heavy day you move up a bell. I suggest a 4kg jump, not a full 8kg jump. When you make the jump the first workout will be something like:

H - 3 x 1-2-3

L - 3 x 1

M - 3 x 1-2

Add reps until you get to 3 x 1-2-3-4-5 on the heavy day and adjust the light and medium days accordingly. Then add in ladders until you hit 5 x 1-2-3-4-5 again and repeat the process.

Don't use anything more than a 24kg unless you want fucked up shoulders or are a massive dude.
That single paragraph is infinitely more clear than the 5 pages in the book it takes to explain it. VU Phone Post 3.0
5/23/15 5:46 PM
1/1/01
Posts: 486
Thanks. I know a thing or two about kettlebells ;)
5/24/15 12:08 AM
5/17/13
Posts: 4345
bull neck - Are you kidding? ROP is easy.

Heavy day - 5 x 1-2-3-4-5 c&P (and pull ups if you're serious).

Light day - 5 x 1-2-3

Medium - 5 x 1-2-3-4

When you can complete the heavy day you move up a bell. I suggest a 4kg jump, not a full 8kg jump. When you make the jump the first workout will be something like:

H - 3 x 1-2-3

L - 3 x 1

M - 3 x 1-2

Add reps until you get to 3 x 1-2-3-4-5 on the heavy day and adjust the light and medium days accordingly. Then add in ladders until you hit 5 x 1-2-3-4-5 again and repeat the process.

Don't use anything more than a 24kg unless you want fucked up shoulders or are a massive dude.
Wtf is 5 x 1-2-3-4-5? Phone Post 3.0
5/24/15 1:11 AM
8/23/09
Posts: 1368
GaspareBJJ -
bull neck - Are you kidding? ROP is easy.

Heavy day - 5 x 1-2-3-4-5 c&P (and pull ups if you're serious).

Light day - 5 x 1-2-3

Medium - 5 x 1-2-3-4

When you can complete the heavy day you move up a bell. I suggest a 4kg jump, not a full 8kg jump. When you make the jump the first workout will be something like:

H - 3 x 1-2-3

L - 3 x 1

M - 3 x 1-2

Add reps until you get to 3 x 1-2-3-4-5 on the heavy day and adjust the light and medium days accordingly. Then add in ladders until you hit 5 x 1-2-3-4-5 again and repeat the process.

Don't use anything more than a 24kg unless you want fucked up shoulders or are a massive dude.
Wtf is 5 x 1-2-3-4-5? Phone Post 3.0
Clean press right hand
Clean press left hand

That's 1

Clean press right hand
Clean press right hand
Clean press left hand
Clean press left hand

That's 2

And so forth Phone Post 3.0
5/24/15 1:12 AM
8/23/09
Posts: 1369
Could be wrong also. ETK is horribly written and laid out. Phone Post 3.0
5/24/15 5:27 PM
5/17/13
Posts: 4347
Triple X Guard -
GaspareBJJ -
bull neck - Are you kidding? ROP is easy.

Heavy day - 5 x 1-2-3-4-5 c&P (and pull ups if you're serious).

Light day - 5 x 1-2-3

Medium - 5 x 1-2-3-4

When you can complete the heavy day you move up a bell. I suggest a 4kg jump, not a full 8kg jump. When you make the jump the first workout will be something like:

H - 3 x 1-2-3

L - 3 x 1

M - 3 x 1-2

Add reps until you get to 3 x 1-2-3-4-5 on the heavy day and adjust the light and medium days accordingly. Then add in ladders until you hit 5 x 1-2-3-4-5 again and repeat the process.

Don't use anything more than a 24kg unless you want fucked up shoulders or are a massive dude.
Wtf is 5 x 1-2-3-4-5? Phone Post 3.0
Clean press right hand
Clean press left hand

That's 1

Clean press right hand
Clean press right hand
Clean press left hand
Clean press left hand

That's 2

And so forth Phone Post 3.0
Voting you and bull neck up

Will get the rest of you later. Phone Post 3.0
5/24/15 5:57 PM
1/1/01
Posts: 487
Triple X guard - you've got it right :)

"1" is one clean and press each hand. Then you'd rest and do two c&P on one hand and then repeat on the other. Rest and then do 3 each hand.

In ROP speak 1-2-3-4-5 is a ladder. Each rep count is a rung. So the full thing is 5 ladders of 5 rungs. Pavel first introduced this in Beyond Bodybuilding.

The reasons the ladders with Kbs work are pretty simple and I explained it here - http://breakingmuscle.com/strength-conditioning/why-70-can-make-you-stronger-faster-and-healthier (I link this to save me time having to rewrite the whole thing here).

If you search under all my articles you'll find a heap on kettlebells and some good ideas for training with them for when you've finished ROP.
5/24/15 7:52 PM
8/23/09
Posts: 1376
bull neck - Triple X guard - you've got it right :)

"1" is one clean and press each hand. Then you'd rest and do two c&P on one hand and then repeat on the other. Rest and then do 3 each hand.

In ROP speak 1-2-3-4-5 is a ladder. Each rep count is a rung. So the full thing is 5 ladders of 5 rungs. Pavel first introduced this in Beyond Bodybuilding.

The reasons the ladders with Kbs work are pretty simple and I explained it here - http://breakingmuscle.com/strength-conditioning/why-70-can-make-you-stronger-faster-and-healthier (I link this to save me time having to rewrite the whole thing here).

If you search under all my articles you'll find a heap on kettlebells and some good ideas for training with them for when you've finished ROP.
Voted up. Looking forward to reading.

I bought a 45 today having started conservatively with a 35. Big difference! Phone Post 3.0
5/24/15 9:37 PM
1/1/01
Posts: 488
Yes, it's a 25% jump. It may be "only" 4kg but in relative terms it's massive. Having said that, ROP with the 24kg is a bigger jump. You'll probably find the program not so bad with a 20kg, but the 24kg usually slows people down a bit. And using a 32kg and weighted pull ups it's a different beast altogether :)
5/25/15 12:09 AM
5/17/13
Posts: 4352
bull neck - Triple X guard - you've got it right :)

"1" is one clean and press each hand. Then you'd rest and do two c&P on one hand and then repeat on the other. Rest and then do 3 each hand.

In ROP speak 1-2-3-4-5 is a ladder. Each rep count is a rung. So the full thing is 5 ladders of 5 rungs. Pavel first introduced this in Beyond Bodybuilding.

The reasons the ladders with Kbs work are pretty simple and I explained it here - http://breakingmuscle.com/strength-conditioning/why-70-can-make-you-stronger-faster-and-healthier (I link this to save me time having to rewrite the whole thing here).

If you search under all my articles you'll find a heap on kettlebells and some good ideas for training with them for when you've finished ROP.
Should I do max weight I can handle? Phone Post 3.0
5/25/15 8:47 PM
1/1/01
Posts: 489
No. ROP is a program where you are more likely using 60-70% of your best press weight. I would start it with a weight you can get 4-6 times. By the end of the 5 x 1-2-3-4-5 you'd be likely to get 8-12 reps with it. If you start with a weight you can just manage 3 reps with you'll never progress.

On the snatching, because someone mentioned it up there, Pavel recommend somewhere in ETK that you don't snatch much, if at all, for the first year of kb training. I don't even teach it to clients until they've been with us for at least a few months. Get the swing right. Drill the overhead position with get ups and pressing, and then filling in the gap between the swing and the snatch is easy. Until your swing is good, and it likely isn't if you haven't had an RKC or SFG work with you, then just work on swings more. Heavy one hand swings have about 95% of the payoff with nearly zero risk.
5/27/15 7:44 PM
8/23/09
Posts: 1403
Fully written out work book for the ETK workouts

http://www.sesdweb.net/cms/lib06/PA01000019/Centricity/Domain/76/Intro_To_Kettlebells.pdf Phone Post 3.0