Even more K-bell fun

Posted: June 5, 2012 in kettlebells, Workout Reports

I’ve been doing some more dynamic effort “twitch” stuff with the kettlebells. The exercise I’ve been fooling with recently is to snatch the ‘bell, lower it down to the rack position, then assume an opposed-leg stance. I dip into a quarter squat and jerk the ‘bell to extension, trying for maximum acceleration. According to the Westside Barbell method, I’m about where I need to be with a 53# bell, as I can put @100 overhead in a strict press (with one arm).

I’ve been doing sets of three jerk/push presses, holding at the top and with deliberate negative repetitions. When I recruit my hips and legs properly, the ‘bell goes up really fast. I think this would have been an amazing exercise when I was throwing the shotput, as it gets that sudden muscle activation and muscle-group interlock in almost the same movement that a shotputter needs.

Anyhow, hope everyone’s well.

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