Kettlebells

amsterjo

amsterjo

Cathlete
Okay, I LOVE Kettlebells an am obsessed with doing these workouts. I use a 20-25 pound on the leg work and 18-20 with upper body. I always have a sore upper body, but for the life me cannot get a sore lower body. I have AOS NEWPORT and Providence and the New Kettlebell way with Beth. Any suggestions on why my lower body is not sore?

Amy
 
Hi Amy - Are you not sore at all...even a little bit? Providence has my lower body sore with a 26# weight. Maybe you're just ready for something heavier. Are you squatting low?

BTW - We have a Kettlebell check-in going on over in the check-ins forum if you want some KB obsessed company. :D
 
Amy,

I had the same thought as Gayle - are you going ATG (#&&*# to the grass) on your squats? Also, most of the workouts you mentioned are really well balanced between upper and lower body. You could try doing a couple of lower body only workouts. Here's a good one:

10 heavy swings
1 flip squat
5 front squats right
5 front squats left

10 heavy swings
2 flip squats
5 front squats right
5 front squats left

Continue this pattern, adding one flip squat every time until your final round is:
10 heavy swings
10 flip squats
5 front squats right
5 front squats left

You should definitely feel this one in the lower body!
 
I am little sore....but not like I cannot move or it hurtys to get up when sitting down.I can really tell in my upper body. I am sure I need to go up in kettlebell weight. Yes, I am going really low in the squats. I have a mirrored wall in front of me when I workout and can check my form. Anyother FAB dvd's to try besides AOS? No wimpy ones - I want hard. Amy
 
One more thing - on the heavy swings, try using two kbs. If you don't have two of the same weight, alternate which hand hold the heavier bell each round. Instead of a palms back hand position, turn your palms in (hammer curl position). That makes it easier to swing 2 bells through your legs.
 
Santa Monica is hard, especially if you go as heavy as possible. Also try Steve Cotter - he has a four disc series that has some butt-kicking circuits. Extreme Cardio Kettlebell with Keith Weber is also kind of brutal, especially if you do the whole thing.
 
amsterjo said:
I am little sore....but not like I cannot move or it hurtys to get up when sitting down.
Click to expand...
Why would you (or anyone...this type of question comes up fairly regularly) want to be so sore you can't move? While I appreciate a bit of DOMS to let me know a workout was effective, I can't understand this quest for it, as if a workout were worthless without it.

DOMS is NOT necessary to have a good workout. One reason you might not be as sore in your lower body is that it is more active throughout the day (those muscles move more, pumping more blood though to clear out lactic acid, etc.).

Also, most upper body KB exercises are grind moves ('strength training") while the lower body moves are a mix of ballistic moves and grind moves.

IMO, the best workout would be one where you work hard and have little-to-no DOMS afterwards, which would suggest that you are doing things (nutritionally, for example) to help you recover quickly.
 
WOW Kathryn, I think you totally misunderstood my question. I don't think I have to be totally sore and unable to move. It was only that when I do NEW exercises to my body I can totally feel how hard I have worked them and totally felt upper body with the Kettlebells and wanted to make sure I was doing everything right, because my lower body did not feel as though it was getting the same benefits. Amy
 
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