Results matching “Bird”

Kris is to thank for the exercise that inspired this one. Almost two years ago, following a bit of light reading (Bill Pearl's Keys to the Inner Universe), he performed Compound Stiff-legged Dumbbell Deadlifts. The exercise below is simply the kettlebell equivalent.

Compound kettlebell stiff-legged deadlift

Starting with feet about shoulder-width apart, and the kettlebell in front of the left foot, bend forward at the hips and straighten the legs (don't lock the knees). Grab the bell with the right hand, straighten, then lean straight forward and touch the bell to the ground between your feet. Straighten once again, the lean forward and touch the bell in front of your right foot. That's one rep.

Repeat the process using the left hand, working from the right foot to left.

Variations

As with other deadlift varieties, standing on a platform is a handy option.

Further thoughts

The kettlebell may seem like light weight for something like this (although you may rethink this after a few sets). I think I'll keep it in mind for high-volume, finisher or feeder work. Or even partnered with a more intense exercise, in a compound or super set.

I just came across several videos demonstrating various kettlebell and grip training exercises over at the London Kettlebells site. Enjoy.

For the unusally clumsy, lazy, or those in various institutions where rope is considered a risky item. A skipping rope without the rope.

This afternoon I was mulling over various trap exercises and their equivalents with the kettlebell. Several of the usual suspects came to mind, and I found myself doing everything from Farmer's Walks to Monkey Rows with the kettlebell. The favourite, however, proved to be Upright Rows done using a kettlebell and a length of rope (or a steel tow-cable in this instance). Lots of flesh-tearing fun.

Upright kettlebell rows (rope)

Find a few feet of rope, cable, washing line or anything similar that comes to hand. Feed this through the handle of the kettlebell, grab the rope about 4" either side of the bell, and lift until both hands are above sternum height. Lower slowly and repeat.

Variations

Altering both the distance between hands and bell and the type of cord will make this exercise more or less difficult.
This can also be done as a High Pull (start with kettlebell on floor, rather than a hang position).

Further thoughts

This could just as easily be done by feeding weight plates onto a length of rope. The rope simply adds a bit of grip work to the standard exercise.

Christian Thibaudeau takes a look at just a fraction of Vince Gironda's legacy - covering his thoughts on nutrition, periodisation and several new exercises. Fascinating stuff.

Over the past few weeks I've been gradually reading through my dad's collection of fitness books. Amongst them I came across this gem; reinforcing just how much the weight-training mentality has strayed (in many cases) from a simple, highly effective approach.

This book is an excellent resource for anyone new to weight training - regardless of their reasons for doing this training. It contains simple program outlines for beginner, intermediate and advanced lifters; and details each exercise showing techniques and benefits.

Columbu's credentials - even if you don't remember him in his bodybuilding heyday (and his career was certainly nothing to sneeze at) - are found in a line near the end of the book :

To me, the most important thing is to be as strong as you look.

As the book is filled with photos showing Columbu bending iron bars, lifting a car, pulling over 700lb, benching 475lb etc it is clear that he stands behind this statement.

The book also features a brief look into Columbu's thinking on nutrition (see something like The Bodybuilder's Nutrition Book for a more complete view), as well as various stories covering everything from old-time strongmen to contemporary arm-wrestling competitions. For those leaning toward bodybuilding, a few thoughts on posing are offered.

Overall it's a great read - and worth looking at for the numerous photos alone; as well as the beautifully simple advice from someone who has certainly 'walked the walk'.

This is simply a kettlebell version of the Dumbbell Floor Press, and is executed in much the same manner.

Start by lying on the floor with the upper arm (on the side to be worked) out at 90° to the torso, and the forearm at 90° to that (reaching overhead). Place the bell within grasp of the fingers.

Flaring your lat, squeeze the bell hard, and straighten your arm. The bell will now be hanging almost overhead. Slowly return it to the starting position - that's one rep.

Variations

This exercise can be varied by twisting away from the bell during the lift - extending the range of motion. If you have two kettlebells available, simultaneous and alternating versions can be done.

Differences from the Dumbbell versions

Although the same muscles are worked, there is a little more focus on the wrists when using kettlebells. This is from the larger grip, as well as the increased stabilisation requirement.

Other points

This can be a great one for indoors. I'll gradually build up both indoor and outdoor routines, and this is one for inside on a rainy day.

It's been a long time since I've done dumbbell floor presses, so I can't provide any recent comparisons; however the 16kg bell was certainly difficult enough to notice. The stabilisation alone makes a big difference.

Petri Hawkins-Byrd is perhaps best known - despite acting in several films - for a television role started in 1996; that of the Bailif on court show Judge Judy.

Hawkins-Byrd was born in Brooklyn, New York, and studied Criminal Justice at John Jay College. During college he worked in the Brooklyn Family Court system, moving to the Manhattan Family Court system following his degree.

In 1990 he relocated to San Mateo, California, becoming a Special Deputy US Marshall. Three years later he accepted an offer to work as a Student Counselor at Monte Vista High School.

In 1996 Hawkins-Byrd heard about the upcoming television series, and wrote to Ms Scheindlin to congratulate her - jokingly offering to work with her. His offer was accepted, and he soon found himself in the role that helped to launch his acting career.

Petri Hawkins-Byrd is perhaps best known - despite acting in several films - for a television role started in 1996; that of the Bailif on court show Judge Judy.

Hawkins-Byrd was born in Brooklyn, New York, and studied Criminal Justice at John Jay College. During college he worked in the Brooklyn Family Court system, moving to the Manhattan Family Court system following his degree.

In 1990 he relocated to San Mateo, California, becoming a Special Deputy US Marshall. Three years later he accepted an offer to work as a Student Counselor at Monte Vista High School.

In 1996 Hawkins-Byrd heard about the upcoming television series, and wrote to Ms Scheindlin to congratulate her - jokingly offering to work with her. His offer was accepted, and he soon found himself in the role that helped to launch his acting career.

For anyone considering adding a kettlebell or two to their home gym, here are a couple of points to keep in mind :

• Kettlebells have traditionally been manufactured in various sizes, each of them based on the old Russian unit of measurement pood. A pood is equal to 40 funt (фунт, Russian pounds), and is approximately 16.38 kilograms (36.11 pounds). The pood was abolished in the USSR in 1924, but many kettlebells are still manufactured in multiples of 16kg.
• Men usually start out with a 16kg(36lb) bell - this is the one I have, and it's harder than the weight would suggest. For anyone with a few years of weight training under their belt (and certainly for competitive powerlifters), or anyone over 183cm/6' and about 90kg/198lb, a 24kg bell is worth considering. If you get a chance to try one out somewhere before you buy it, pick it up and clean it. That'll give you a reasonable idea.
• The female equivalents of the 16 and 24 are about 8kg and 12kg (on average - of course there are those who would easily work with more than this). Once again, if you can try before you buy, great. The thick handles and concentrated weight make a difference.
• If you've already got a kettlebell and are considering a second, a typical progression (for men) is 16/24/32. Once you have these three, if you want more, start again at 16. There are plenty of exercises involving two bells, and many of these are easier with the same weight for each.
• I've never tried the adjustable kettlebells - I'm sure that some of them are great - but remember that you'll be swinging them over your head, dropping them on various surfaces (particularly if you try a bit of kettlebell juggling - good fun), and generally giving them a bit more punishment than the typical dumbells. Personally, I prefer the old-style lumps of iron for that reason.
• If you do end up going for the traditional bells, remember that they last indefinitely and the design hasn't really changed over the years. If you see one on ebay, or a friend is selling one; grab it.
• There are many more kettlebell exercises than you might imagine. It can be well worth investing in a book or DVD demonstrating some of the basic moves.