At 72 I've been doing this workout for almost 3 year now. It's my "go to" workout. I use a 12kg competition Bell. Thank you for such an awesome workout! this and a few other KB workouts have kept me with very good bone density, and lean body composition, at a recent check up my Dr told me to keep doing whatever I'm doing. I love being a strong active Senior !!
Just nailed this workout with a 20kg Kettlebell for the first time today! I'm so stoked. Struggled to complete it with a 12kg for quite a while but been making loads of progress in recent months. Thanks Steve!
Thanks, Steve. Coming off a bad chest cold. Needed to get back to basics, so I gave this a try. I chose the 18 kg KTB. It got me breathing but I got through it fine. I find you to be one of the best teachers out there. I enjoy the flexibility training as well. Keep up the excellent work.
I was a power lifter and. After having to have open heart surgeries, to close a hole in my heart. I wanted to start useing the kettle bell to get my self bad in shape. I started at 380 got down to 325 goal weight 230 give or take
My wrists were getting banged up even though I was trying to be careful. I thing having bought the conventional style kettlebell rather than the competition style is partly to blame. The competion models look like they will glide around the forearms will less tendency to clank onto the what I now appreciate as delicate forearm just next to the wrist joint. I bought some pee-wee soccer shin guards and I have a forearm compression sleeve so I slip that on ( need two really ) and it is effectively "armor" for the part that gets banged up.
Follow up question- With doing all of that I'll also include all the bodyweight exercises as well,what do you suggest sir? And when are you coming to India for ikff certification classes?
This is such a great workout, Steve. One difficulty I have now is lunges, since I'm 50 and my knees have taken a battering over the years! Is it possible to build up strength again or do I have to accept that my knees are past their best and do what I can? Thanks as always for the inspiration: I'm now doing 16kg double-handed swings!
Nicky Pasquier Thanks, and glad you enjoy this work out. I recommend that you avoid any movements which causes discomfort in the joints, or you can take the lunch position but do not drop is low. Make sure that you feel the loading primarily in your hips and thighs and not in the knee joint. Alternatively if you cannot find any comfortable position for the lunch you can take that movement out and replace it with a wall sit - but your back against the wall and slide your feet about 1 foot in front of you and then lower until your thighs are parallel to the floor and just hold that static position for 30 seconds to one minute. Hopefully one of these variations you’re able to do without any discomfort.
I used to have knee issues too. Just take it slow, plenty of stretching and not overdoing leg exercises is the key. I’d recommend bodyweight movements mixed with a couple of weighted movements. Like Steve recommended wall sits are a great move for helping strengthen those legs. It’ll might take a while but I’m sure you’ll get those knees back into shape!
Sir I go to a gym. But there I try refrain myself from basic 'bodybuilding, isolation exercises' and instead I focus on pull up bar and kettlebells. I'm planning to revoke my gym membership and purchase pairs of kettlebells to do the workouts at home and along with that I'm thinking of doing pull up and calisthenics movement at a park and running sprinting in the parks for the purpose of cardio. So is it feasible and beneficial for me?(I ask Mainly of kettlebells workout at home,like I'll be able to train my shoulder,arms and my lower body but I won't be able to increase weights as much as I would be able to do in gym(with all the plates),so is it okay in the long run? Thanks
i remember him telling me about ten years ago when he first met you, you flipped an 800lb tire. he's the guy who taught, and certified me twice. good guy. funny.
Great workout Steve. I don't have kettlebells so i usually just use dumbells. Anyway this is slightly off topic but related to intense workouts. What do you think of this idea of exercise induced Rhabdomyolysis? I've seen a few YT videos lately of people saying intense workouts caused them to get it. I don't know if i buy that as being the whole cause as human beings have been working out and training to exhaustion since cave man days and it's only recently we're hearing about this. Be interested in what you think.
Gary Sellars Thanks for your question Gary. I think it’s essentially quite idiotic to push oneself to the point of exercise-induced rhabdomyolysis, which is a medical condition. One can train hard and push himself intelligently without overdoing it. I think the causes either one of them experience or excessive ego as if making yourself sick from exercise some sort of badge of honor. It doesn’t help that CrossFit has used rhabdo the clown as its mascot, which gives the indication that it is promoting this insanity. A key component of longevity is to understand the balance between intensity and volume
+Steve Thanks Steve. It always seems to be Crossfit where it happens. I don't doubt it has happened to other athletes but the vast majority seem to be in crossfit. To me exercising until you puke seems nonsensical and i don't know the whole concept seems flawed. Seems to me it's a combination of pushing too hard plus other circumstances like dehydration etc. People pushing ridiculously hard in workouts while also on calorie restrictions as well seems not to help the issue. I'm no doctor though.
6 year old comment, but just reading this now - I also noticed that Spin cycling classes cause a lot of admissions into ED regarding rhabdomylosis. I think overdoing one muscle (quads in the case of cycling) can cause excessive breakdown of muscle tissue. I work in the ED and we get a lot of admissions like this. Even had one young guy who did Rich Pianas 8 hour arm workout, presented with rhabdo- all from curls!
