kettlebells..work which muscles?

intensityjunkie

intensityjunkie

Cathlete
well I did the target dvd #2 last night. I started with #2 cause I worried #1 would be too easy and would only be good for a short time...? Anyway. I did all the practice ones and all three circuits using a 15# KB. I'd say I could probably go heavier on swings cause they seemed rather easy with 15. But anytime it involves upperbody it seemed the 15 was ok. Afterwards I didn't feel like I did too much but I think that is because of the enormously long breaks between sets.. well ok its only 30 seconds but I swear it felt like a half hour. I was totally cooled down before the next set.
Is that the idea? is that the way all KB workouts are? a set then a break.. etc etc. ?
Anyway. I thought I was sure to be sore cause I took a few days off of w/o cause of shin splints and having a lot going on the last few days. Also since it was something totally new my body isn't used to. This morning my back is slightly sore and my bum a bit. No where near how sore I can get with a weight training DVD. Do you think that means I need to use more weight? or is it the target DVD isn't as hard as other KB w/o DVDs? Just curious.
The moves did feel "odd" since I'm not used to them but I can see how you'd get used to the movements. Still trying to see what I think about the whole KB thing... I think they said on the DVD it works your whole body. I don't feel very sore anywhere. I think if they took the breaks out I'd have gotten some cardio cause my heartrate would go up some during the circuits.
Oh and I had to dig out my gloves for the snatches cause it seemed to be ruffing up my hands some. The gloves didn't help all that much though. Is there any kind of gloves that are good for it in particular?
Sorry to ramble. I hope I'm making sense?
 
I don't know anything about the Target DVD's and what exercises it does, but I do get very sore from AOS Providence. Particularly in the glute/hip/thigh area, but also in the upper body (all GOOD soreness). I use mostly a 12kg (26lb) KB.

Every KB workout is different. In AOS Providence, Anthony does drills of 2 minutes work with 1 minute rest. IMO, I need that rest after some of those drills. If you find a KB workout to be too easy, then you might need a heavier KB. Increasing weight can make a big difference.

I also do a lot of KB circuits on my own that don't utilize any breaks.

<<Oh and I had to dig out my gloves for the snatches cause it seemed to be ruffing up my hands some. The gloves didn't help all that much though. Is there any kind of gloves that are good for it in particular?>>

I don't think gloves are recommended for KB work. Some people use chalk. For me...I'm just going to develop pretty callouses. :)
 
Oh I thought someone recommended gloves... so I tried it. I don't think they helped anyway.
Actually I'm a tiny bit sore all over but not alot. I guess I expected to feel beat. ya know. (in a good way ;).) I think I probably need to move up to atleast 20 lbs for some moves. But I didn't want to overdue it my first time either. I'll try 20 next time.
Did you start with 26? or did you have to work up to that?
 
I have both Iron Core Way work outs as well as Kettlebell Your Way to a Perfect Body. They all involve minute rests between sets. Taking away the rest makes a BIG difference if you looking to intensify your work out.

I started using a single 15# bell and to start with, it was perfect for me. I couldn't imagine learning form with anything heavier. I got used to it rather quickly though so I recently purchased a 20# which I am loving. I also bought another 15# to make a set as I have Kettlebell Goddess and she does alot of double bell exercises and it's perfect. I don't think I could do those exercises with two 20# yet.

I am almost always sore in my upper thigh area after a KB work out. I expererienced my first upper body DOMS from KB's mid week when I did a thorough upper body mish mosh using the KBG dvd. I was sore for THREE DAYS!}( Remember though that just because you aren't sore, doesn't mean that you didn't get a good work out! I know we Catheites are a bit on the sick side and like the pain ;) but it's not neccessary. :)
 
Hi Jess,

To echo what Gayle and Wendy already said, most of the KB workout DVD's are set up as circuits, and I think many of them do have those rest periods, but in the tougher workouts, you really need those rests! I don't have the Sarah Lurie ones, but I've heard the same thing -- that they're not super intense and the rest periods aren't needed. Like Gayle said, maybe you could try using a heavier KB.

Another idea (if you don't want to buy another KB right away) is to try jumping rope or jogging in place during those rest periods if you feel like you need a bit more intensity. (I've been doing that when I do Tracey S's Strike Zone and also during some segments of The KB Way, when I don't feel like I need the rest period.) You could also just skip the rest periods and go on to the next segment.

I started with a 15# KB, but quickly bought a 20# KB for lower body work. Like Wendy said, we Catheites like to feel the burn! }(

Also, I've found that different KB workouts get me sore in different places. AOS Newport, for instance, adds in one-minute ab sets into each circuit, so my abs always feel really sore the next day. (I can't remember which workouts give me DOMS in which places, but the abs DOMS I do remember!) Overall, though, I tend to get DOMS mostly in my legs, shoulders, back, and abs after doing the KB workouts.

HTH! :)
 
Thanks Ladies :) I like the idea of doing jumping jaks or some cardio on the break if I don't need a rest. But I'm curious to try a heavier weight and see how I feel then. I may appreciate the breaks then. :)
In general if you do "doubles" do you use a lighter weight? wondering if I should keep the 15 if the 20 is working for single work in case I need another 15 later for doubles. I'm planning on getting Amy Bentos and I know she said she had doubles in hers.
 
Hi Jess,

I don't have any of the workouts that require doubles, but maybe you could ask Amy B. on her forum what she would recommend. I have a feeling that I'll be buying another 15# soon since I want to get Amy's new one, and The KB Goddess DVD that Wendy recommended sounds appealing, too!

Was the 15# one good for you when doing the upper body work? If so, then maybe stick with that one, and pick up a 20#, too. I can do some of the upper body moves with my 20#, but I mostly just use it for legs (swings, etc.). Getting it made a huge difference in how my legs felt during the workouts!
 
Jess, I too just bought the Iron Core #2, and I was really sore in my hams and glutes for a few days. I tried really hard to concentrate on lifting the bell with my hips, because I think I would hurt my back if I didn't. (That being said, I have to admit I have not been doing a lot of leg work this past few months, so that may have attributed to the soreness.) I noticed after the workout when picking laundry up I found myself squeezing my glutes more, which is a good thing for my low back. As for the rest periods on this video, the second time I did it I fast forwarded through the 30 sec. rest and was breathing hard.

I will be using this a few more times then I think it will be time to get a harder workout. But I think it will be a good idea for me to get more comfortable with the moves before moving on. Don't think I'll ever be able to do those deck squat things!

Susan
 
Susan- Yeah the deck squats were hard!
I may also use fast fwrd on the break if I don't want to do cardio and don't need the break.

Leanne - I'm not getting rid of the 15# just yet. I actually bought a 15 and 20# at the same time. I'll play around with it a while longer to see what I need. I may still need the 15# for some moves with upper body. I think for sure I need more weight for leg work though. I actually really like the lunges where you pass the weight underneath. Way more fun than regular lunges ha!
 
>>>Don't think I'll ever be able to do those deck squat things!<<<

Took me a few rounds to get them down as well. I found that holding the bell farther away from my body as she suggests really does help. Also, once you can get up one time, you build a bit of a momentum that makes it easier to continue to get up. I've only done them with my 15# so far. Doing it with a 20# should be interesting. }(


Jess, I moved on from a single 15# to a single 20# and double 15#'s. I think buying another 15# for double bell work to start is probably a better idea unless you find upper body work with a single 20# pretty easy then perhaps you can wield 2 of them right off the bat. I don't think I could yet though.:eek:
 
What muscles do KB's work?
Pretty much ALL of them!


I don't get much DOMS from KB's, and I think it's a combo of the work being spread out among so many muscle groups, the combination of stretching and strengthining in the same workout, and the rests between sets that allow for recovery.

I don't think 30 seconds is too long of a rest, but if you feel it is, you might need to heavy up on the KB, at least for some moves. Or add on more moves, so you cut the rest to 15 seconds (continue the move 15 seconds into the rest).
 
Just an idea. Sarah Lurie's are too easy for me with the breaks....but a few times, I did my own kickboxing moves during the breaks and REALLY enjoyed KBoxing & KBells together. It was fun!

Also - I have a pair of nylon-like Danskin- weight lifting gloves that work well with my KB's. They were from Walmart. They are not thick like regular weightlifting gloves. I'm a delicate flower...so I don't like getting calluses.

Also, I agree that AOS workouts and Keith Weber's KB Cardio Extreme make me the sorest.

I started out with a a 15 lber but I have been using 20-30 pounds lately and am ready to purchase heavier bells. I have a weak lower back and have to be careful though, as it can get pretty touchy from some heavy KB work or deadlifts, etc.

Defintely try the Sarah Luries' with Kickboxing!! Was great.
 
I love kickboxing so may do that too. :)

Yeah my gloves were too thick I think. I'll check those out.

I can't wait to try out some new KB DVDs!

Thanks everyone!
 
What great ideas, Lora! Like Jess, my weight gloves are a little thick, so I'll see if I can find some Danskin ones. :)
 
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