Tag Archives: methodology

9 Reasons Bottoms Up (BU) Kettlebell Work is Awesome

*You’d do well to use a bell at least one size lighter than normal for your strict press (ideally 12-16kg for all, if this is too heavy for you then avoid BU work for the time being and just get stronger)
 
1 – It teaches you tension throughout your entire body.
 
2 – You need to mater the weight, the balance, the feel and connecting your body as a unit before you can even move a single step or attempt a press.
 
3 – The positive crossover to your pressing form is well worth the ego check.
 
4 – Hitting some solid reps in either the clean, press, rack walk (BU) waiters walk, windmill, TGU etc, all look pretty cool.
 
5 – Strengthens grip-glutes-core better than most other movements.
 
6 – Perfect for GTG and deload work.
 
7 – You will learn which arm is your weaker one, as such you lift with that one first and then match the reps you achieve with the strong arm.
 
8 – It allows you to get in a good session even if you’ve got limited weights (KB’s).
 
9 – Apart from all the strength, stability and coordination gains you’ll get, this way of lifting is good fun.
 
Here is are a few little complexes to try 2-3 times per week.
 
Complex 1 – Ladder set 1,2,3,4,5 – repeat 3-5 times each arm
 
A1 – BU Clean
A2 – BU Press
A3 – BU Squat
A4 – BU Rack Walk
 
^^ You can progress this one to using two bells.
 
Complex 2 – 2-3 reps per arm – 20-40min total
 
A1 – BU Clean
A2 – BU Press
A3 – BU Windmill
A4 – BU Waiter Walk
 
Complex 3 – 1 rep per arm – static hold each position for 10 seconds tops – 20-30min total
 
A1 – BU Clean to Rack Hold
A2 – BU 1/4 Press Position
A3 – BU 1/2 Press Position
A4 – BU 3/4 Press Position
A5 – BU Press Lock Out Hold
A6 – BU 3/4 Press Position
A7 – BU 1/2 Press Position
A8 – BU 1/4 Press Position
A9 – BU Rack Hold
 
*Finish with some swings or snatches each session 100-200 reps.
 
**You’d also do well to think about ‘pulling’ the weight down in the lowering element of the press, squats and windmills.
 
Enjoy,
Ross
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Don’t Think, FEEL.

Morning Guys,

In the world of fitness you will hear some of the more experienced lifters talk a lot about lifting according to how they feel.

It seems that now lots of people are using that word, but it does not mean what you think it means…

When you gain enough experience to base your lifts off how you feel it does not mean any of the following:

– Going too light too often.
– Stopping short because you don’t ‘feel’ it.
– Staying in your comfort zones.

The three points above are very common and people use feel as an excuse not to work harder, where as the experienced lifters use feel to test their limits and perhaps work up to a new 8,5 or 3RM for the day and maybe even add a little more weight to their assistance/back off sets.

It is true that if they really don’t feel strong enough to push a new RM they won’t but they will still hit their minimum lifting numbers according to their program.

Experienced lifters do work off of feel but they also follow a a progressive and periodised program as well. For these people ‘feel’ means a new RM/PB not “I’m going to take it easy because I’m a tad sore” which is what it means to many.

Some call this Auto-Regulation. This is linked in with utilising the RPE (Rate of perceived exertion) scale to gauge your lifts. You might record a deadlift that feels like an 8RPE to you but when you watch it back it looks like a 7, meaning you will help understand what each RPE point means to you and how/when to push harder or hold back.

Any good program will be progressive and have scheduled de-loads and a logical structure one the Macro/Meso & Micro-cycles, however until you are at a Training Age* that allows you to understand what ‘feel’ actually is you’d be better off following a strict structured program and striving for constant progression.

*Training Age si the amount of years you’ve been lifting. As an example you can have an 18year old Olympic Lifter who has been lifting for 14years easily out-lift a 30Year old man who has been lifting 6month.

If you have been lifting for a considerable amount of time then you will already know what feel really is, if you;re still new to lifting I would advise you write everything down when you train. I literally mean everything… How the reps felt, how they looked on camera, how their speed was, who your form was, EVERYTHING. Doing this will help you grasp the concept of what feel actually is very quickly.

In the words of a wise man:

“Don’t think, feel.” – Bruce Lee

Enjoy,
Ross

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