Kettlebell Carry Over

KETTLEBELL CARRY OVER

I just finished a regular training session using weights. I will admit that I've been concentrating on lifting kettlebells almost exclusively for the past 2 months. The title of this post is kettlebell carryover, it's not an exercise (although it could be!) but more what kettlebells have done for me in terms of carryover to different exercises not directly related to the muscle groups I thought i had been training doing my usual swings, cleans, flips and jerks/presses.

I have been doing a routine in my lunch break at work, due to time constraints.
As follows:

5 x 20 kettlebell flip rest 1-2 mins (1 day)
or 100 Kettlebell swings as quickly as possible (resting if neccesary)

5 x 12 kettlebell clean and press, alternate arm every rep (2 day)

and repeating this everyday with weekends off.

My warm up for this has been carrying the kettlebells (farmers walk) about 200 yards to where I have been training and then when finished carry them back.
I have also only used 2 x 40kg kettlebells

What I have found with this workout is that it has carried over to my standard weight routine very well.
I managed a great workout with squats and bench:

8 x 2 box squat @ 200kg
5x5 dead stop bench @ 140 kg
Simple and easy but went really well.
I was suprised as I expected to be weaker but wasn't. I believe because I had worked upto a good number of reps with the kettlebells.

Triceps used in the KB press have carried over to the bench press, training the posterior chain with KB's has also improved my bench press (read anything Charles Poliquin about this) and the squatting motion coupled with core work on heavy KB swings has carried over to the squat.

I'm well chuffed by this as it's given me a new faith in brief consistent workouts!!

Cheers
Rob

kettlebell training for sport