Hi all, first time posting here. Hello, new to the forum.. For reference, KB sport for women uses 24kg/53lb for the snatch test, while men use 32 kg /70 lb. 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. I have started doing Simple and Sinister with a 16kg Kettlebell. 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. (Sorry for not including the link--on my phone!). The program is simple, simple as in just 3 exercises and 4 reps per set. Remember, weight is weight. Here she is doing 28 kg TGU. To say she meets the 'test minimum' belittles her actual achievement. You should treat any advice here (including mine) with skepticism. In our kettlebell world, Prometheus is going to be your progression in strength. SFG level 1 snatch test bell weight (100 reps in 5 minutes): women: 16 (12 if under 56 kg / 123.5 lbs). Which means that you should be able to do multiple sets of 5 with them. 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. Please use this thread to post your reason for working with kettlebells. Include a photo, video, or just a description. 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. We challenge, motivate and encourage each other. are you asking for technique advice, advice on how to work them into a routine? 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. Is there anywhere we can find that secret service fitness test online? Press J to jump to the feed. http://media.wix.com/ugd/f791d3_8a55dba1865e05af2203c6ccc41dfba3.pdf This ranking table is a pretty good place to benchmark yourself for all the sport lifts. Just wondering in terms of where I should set my goals. 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 Feel free and safe to post. Just wondering in terms of where I should set my goals. 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. Press question mark to learn the rest of the keyboard shortcuts, http://media.wix.com/ugd/f791d3_8a55dba1865e05af2203c6ccc41dfba3.pdf. r/kettlebell: Forum for kettlebell enthusiasts. My wife and I enjoy swinging bells together (at home). In our kettlebell world, Prometheus is going to be your progression in strength. 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. Hi all, first time posting here. On the right side, the kettlebell is dropped naturally which protects the lower back during your kettlebell cleans. Effective as in it works the lower-body, upper-body, and your cardio. No negativity or trolling at all. Kind of like the exrx.net standards for barbell lifts. I like to think if you can lift the weight safely with decent technique, then go for it, challenge yourself. 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. Everything related to kettlebells. Press J to jump to the feed. r/kettlebell: Forum for kettlebell enthusiasts. We will change our routine, whenever the mood strikes. No negativity or trolling at all. 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. Ksenia Dedyukina is capable of 200 snatches with a 24kg bell in 10 minutes, which meets the Secret Service test minimum. As long as you're open to corrections then mistakes are what will get you to that next level of kettlebell training. Kettlebell Windmill Kettlebell Bent Press Kettlebell Turkish … This 73 years of age man fell down the hill behind him. The standards I've seen are pretty much the various SFG standards. 4 x jerk 4 x jerk (other side) 4 x swings 4 x bent-over dead rows 4 x bent-over Good program! Injured my back 2 months ago being dumb and rushing. The above is performed one right after the next with no rest or breaks inbetween exercises. Remember, it's ok to make mistakes, no one will think any less of you for trying/posting. 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? This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. 20kg is very strong for a TGU. Finally back to progress! Think motivation for others and a reminder for yourself. Feel free and safe to post. Just one simple reason why kettlebells do it for you. 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? Everything related to kettlebells. Press J to jump to the feed. Are there strength standards for kettlebell lifts/exercises the same way there are for barbell lifts? So for Ksenia it isn't really the minimum she meets. In our kettlebell world, Prometheus is going to be your progression in strength. Buy some of the best kettlebell books, workouts, complexes, and step-by-step beginners tutorials. *disclaimer im just some random internet person with an opinion. Got feedback or suggestions? 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. Anything over 16kg/35 lbs is considered heavy for women, but many are capable of lifting more. 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. Sounds like an interesting challenge. 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. All performed on one side, equals one round, perform 12 rounds in total FOR TIME. I just did my first 20kg TGU this morning and am feeling really good about that (no wobbles!) These are what we consider the 3 best grinding #kettlebell #exercises for #strength. Negar Foonani is a trainer who incorporates KBs in her training. Some days, I will lower the weight just to remind myself about technique and fundamentals.. The program is simple, simple as in just 3 exercises and 4 reps per set. On the left side, the kettlebell is cast out which puts undue stress on the lower back. Will try this one today, More posts from the Kettlebell_training community, Continue browsing in r/Kettlebell_training. Now I can start working my 32 back in! She would wallop most men whose videos I've watched of them doing this arbitrary 'test' because she can actually fixate the bell. SSST weight for men is 24, 16 for women. 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. --wondering what is an ambitious but attainable goal for me (F, 130 lb BW for reference). 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. The snatch test kettlebell weight is also used to test swing, get-up, and press, and also squat and clean with double bells. :-). 4 to 5 rounds or 20 to 30 minutes of work. Subscribe to the largest kettlebell YouTube channel for workouts, tutorials, complexes, and more. (http://www.strongfirst.com/beast-tamer/). 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. Press question mark to learn the rest of the keyboard shortcuts. In our kettlebell world, Prometheus is going to be your progression in strength. If for example, I want to work more presses, ill simply add them to my routine for that day. Any resources or thoughts on standards would be really helpful! Are there strength standards for kettlebell lifts/exercises the same way there are for barbell lifts? ... Or is it that you are looking for advice on a kettlebell weight progression? SFG also has the Beast Tamer challenge for men: pistol, pull up and press using the beast, the 48 kg KB. Iron Maiden challenge for women: pistol, pull up and press using a 24. She was also training for the Iron Maiden lifts : Press , Pull up, and Pistol squat with 24 kg.
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