Hello, new to the forum.. You can see a video of the workout here https://youtu.be/00CeFzkyu0U, More details here https://www.cavemantraining.com/caveman-wod/simple-but-effective-workout/, Not sure? In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. Just wondering in terms of where I should set my goals. Everything related to kettlebells. SFG level 1 snatch test bell weight (100 reps in 5 minutes): women: 16 (12 if under 56 kg / 123.5 lbs). Press question mark to learn the rest of the keyboard shortcuts, https://preview.redd.it/we8i36sj5df51.jpg?width=600&format=pjpg&auto=webp&s=7339f01c94db99055a3279d197a6564e442159b3, https://www.cavemantraining.com/caveman-wod/simple-but-effective-workout/, Focus on the goal not your preferred method, Be polite and treat people how you want to be treated. 4 x jerk 4 x jerk (other side) 4 x swings 4 x bent-over dead rows 4 x bent-over Some days, I will lower the weight just to remind myself about technique and fundamentals.. The above is performed one right after the next with no rest or breaks inbetween exercises. SFG also has the Beast Tamer challenge for men: pistol, pull up and press using the beast, the 48 kg KB. As long as you're open to corrections then mistakes are what will get you to that next level of kettlebell training. The IKFF instructor's test standards are interesting... Not known as a standard but could be used for anyone I guess as a personal standard? Thanks for the encouragement, random internet person! Just wondering in terms of where I should set my goals. I have started doing Simple and Sinister with a 16kg Kettlebell. SFG level 2 press test is 1/2 BW for men, 1/3 BW for women. The program is simple, simple as in just 3 exercises and 4 reps per set. If for example, I want to work more presses, ill simply add them to my routine for that day. The program is simple, simple as in just 3 exercises and 4 reps per set. My wife and I enjoy swinging bells together (at home). She is a world class athlete, though, and is stronger than many males. In our kettlebell world, Prometheus is going to be your progression in strength. Effective as in it works the lower-body, upper-body, and your cardio. 4 x jerk 4 x jerk (other side) 4 x swings 4 x bent-over dead rows 4 x bent-over In our kettlebell world, Prometheus is going to be your progression in strength. Hi all, first time posting here. Ksenia Dedyukina is capable of 200 snatches with a 24kg bell in 10 minutes, which meets the Secret Service test minimum. Double kettlebell work and part of The Asgard Strength Complex.Curl Press Row Push up 8 minutes 4 minutes of rest 10 mins for 3 attempts max total double bell snatch The alternatives for this workout are as follows: UKC Replace Good program! Remember, weight is weight. On the left side, the kettlebell is cast out which puts undue stress on the lower back. Is there anywhere we can find that secret service fitness test online? :-). --wondering what is an ambitious but attainable goal for me (F, 130 lb BW for reference). 4 x jerk 4 x jerk (other side) 4 x swings 4 x bent-over dead rows 4 x bent-over are you asking for technique advice, advice on how to work them into a routine? Iron Maiden challenge for women: pistol, pull up and press using a 24. I like to think if you can lift the weight safely with decent technique, then go for it, challenge yourself. I'm doing swings, TGUs, single-leg deadlifts and overhead presses mixed in with other strength training right now, but would like to incorporate some snatches and cleans into my routine at some point. r/kettlebell: Forum for kettlebell enthusiasts. (http://www.strongfirst.com/beast-tamer/). She was also training for the Iron Maiden lifts : Press , Pull up, and Pistol squat with 24 kg. Now I can start working my 32 back in! The program is simple, simple as in just 3 exercises and 4 reps per set. Feel free and safe to post. For reference, KB sport for women uses 24kg/53lb for the snatch test, while men use 32 kg /70 lb. All performed on one side, equals one round, perform 12 rounds in total FOR TIME. We challenge, motivate and encourage each other. The program is simple, simple as in just 3 exercises and 4 reps per set. From Simple & Sinister (100 swings total, 5 get-ups per side): Simple strength: men: 32 kg for swing and TGU; women: 24 for swing, 16 for TGU. Sounds like an interesting challenge. Any resources or thoughts on standards would be really helpful! Press J to jump to the feed. Are there strength standards for kettlebell lifts/exercises the same way there are for barbell lifts? my wife just recently started using my old 16kg bells (F, ~100 lbs), I suspect within a few months she might be looking at my 24kg. The standards I've seen are pretty much the various SFG standards. In our kettlebell world, Prometheus is going to be your progression in strength. Hi all, first time posting here. SSST weight for men is 24, 16 for women. Subscribe to the largest kettlebell YouTube channel for workouts, tutorials, complexes, and more. r/kettlebell: Forum for kettlebell enthusiasts. I am looking for standards along the lines of what u/annoyingrelative listed above--basically, what are some benchmarks for kettlebell lifts/exercises that I can use to help me set goals. We will change our routine, whenever the mood strikes. (Sorry for not including the link--on my phone!). She would wallop most men whose videos I've watched of them doing this arbitrary 'test' because she can actually fixate the bell. Feel free and safe to post. No negativity or trolling at all. Anything over 16kg/35 lbs is considered heavy for women, but many are capable of lifting more. These are what we consider the 3 best grinding #kettlebell #exercises for #strength. 4 to 5 rounds or 20 to 30 minutes of work. Press question mark to learn the rest of the keyboard shortcuts. Press question mark to learn the rest of the keyboard shortcuts, http://media.wix.com/ugd/f791d3_8a55dba1865e05af2203c6ccc41dfba3.pdf. Kind of like the exrx.net standards for barbell lifts. ... Or is it that you are looking for advice on a kettlebell weight progression? You should treat any advice here (including mine) with skepticism. Include a photo, video, or just a description. Negar Foonani is a trainer who incorporates KBs in her training. Are there strength standards for kettlebell lifts/exercises the same way there are for barbell lifts? Men: Hand-hand Swing: 20kg x 100 – switching hands after each rep is completed 1 arm Clean& Press: 20kg x 2 min per hand (4 min set); minimum 8 rpm, 32 reps total non-stop Snatch: 20kg x 30/30 with only 1 hand switch Front Squat: 20kg x 2 min, 15 rpm, Women: Hand-hand Swing: 12kg x 100 – switching hands after each rep is completed 1 arm Clean& Press: 12kg x 2 min per hand (4 min set); minimum 8 rpm, 32 reps total non-stop Snatch: 12kg x 30/30 with only 1 hand switch Front Squat: 12kg x 2 min, min 15 rpm. In our kettlebell world, Prometheus is going to be your progression in strength. Got feedback or suggestions? Press J to jump to the feed. No bias to one style, just the kettlebell and what's good for YOU, kettlebell Sport style, juggling, hard style, caveman style, crossfit, whatever is safe and works towards your goals. Download the PDF http://bit.ly/prometheusprogram, A video with the exercises and details can be seen here https://youtu.be/L7WBlfj2tpc, I know it looks easy, but I can betcha the third (and fourth) rounds are going to have me begging for the sweet relief of death hahaha. Everything related to kettlebells. To say she meets the 'test minimum' belittles her actual achievement. Remember, it's ok to make mistakes, no one will think any less of you for trying/posting. Sinister strength: men: 48 for swing and TGU; women: 32 for swing, 24 for TGU. Press J to jump to the feed. This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. I would say Jerk is the most strength-dominant, New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. Injured my back 2 months ago being dumb and rushing. On the right side, the kettlebell is dropped naturally which protects the lower back during your kettlebell cleans. Please use this thread to post your reason for working with kettlebells. Remember, weight is weight. Which means that you should be able to do multiple sets of 5 with them. Email the admin on email@example.com. If you want to work on more snatches and cleans, why not simply add them to what you are doing. I just did my first 20kg TGU this morning and am feeling really good about that (no wobbles!) My question is there a way in layman’s terms you can explain to me how much going up in Kettlebell equates to in feats of strength or everyday language. The snatch test kettlebell weight is also used to test swing, get-up, and press, and also squat and clean with double bells. Finally back to progress! Endurance, proprioception, strength, agility, general fitness, cardio, you name it, the kettlebell can provide it to you, and safely, as long as you ask questions and keep an open mind. The following illustration show casting versus dropping. So for Ksenia it isn't really the minimum she meets. No bias to one style, just the kettlebell and what's good for YOU, kettlebell Sport style, juggling, hard style, caveman style, crossfit, whatever is safe and works towards your goals. Endurance, proprioception, strength, agility, general fitness, cardio, you name it, the kettlebell can provide it to you, and safely, as long as you ask questions and keep an open mind.
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