Still I am getting around to making a macebell, but yet have not found the time.
However, all is not lost as I do believe I have just the thing already at home that would could pass as a Macebell.
A couple of years ago I welded an end on a 1 inch steel shaft so I could load weights on and use it as a Scots Hammer in preperation for Highland Games. So this weekend will be my first ever Macebell workout (providing my device allows)
So if you are looking to make a Macebell and do not have the required welding equipment to make a steel one then Steve Maxwell has a superb post on his site for making a great looking macebell along with some really welldone pictures of them stage by stage
Had a great lunch time workout today working upto some heavy kettlebell snatches. Started off warming the shoulder up with 20 reps each side 20kg bottoms up press. Suitcase kettlebell deadlift with various weights of kettlebells together in one hand.
I love lifting 2 kettlebells together to make the grip work hard which in turn helps heavier single kettlebells feeel lighter.
Worked up from 20+24 to 60+40 (100kg) with one hand, before 5 sets of 5 swings each hand with the 60kg kettlebell.
The swings were performed really explosively and felt awesome in my hands (I think my grip is getting much stronger). This spurred me on to 60kg dead stop snatches for reps, which is something I've never done yet, until today.
All my other 60kg snatches were performed with pre-swing. So I was delighted to go from dead with them straight to overhead. I feel this is due to handling heavier weight with my kettle handle and extra grip strength, which is definitely required as the handle on the 60kg is 1.9 inches diameter. The beauty of this is everything else upto about 80kg on the kb handle feels lighter than it actually is.
Will be putting up a new 60kg kettlebell attack video later in the week
Straightothebar.com is a great resource for kettlebells, grip, strongman and strength&fitness in general. I have been a subscriber for a long time now and recommend it to anyone looking for new ways and interesting ways to train and develop great ideas for yourself. Scott Bird selects some really unusual and interesting videos everyday. Some of mine have also been featured on straightothebar too.
Below is a list of kettlebell exercises that have been featured on sttb over the last few years and are linked here for your enjoyment. If you're stuck for kettlebell routines or exercises you know where to come.
I have been a keen fan of lifting stones for many years. As a young boy I can remember trying to lift anything and everything that looked like it had some weight in it. Old axles, stones, bags, boxes anything really.
I fondly remember at the age of 8 managing to just lift a 50kg bag of cement (they only come in 25kg bags now) off the floor at my Grandad's builders yard.
There is something very primal and instinctive when it comes to lifting stones and something that gives me much satisfaction, even though I should know better. Last summer I tried out and succeeded with both the Inver Stone and the Dinnie Stones and later this year I hope to return to Potarch along with Laine Snook and have a go at walking with the Dinnies, maybe it should be called walking with Dinosaurs.
Anyways, here's something interesting from the net about Basque Stonelifting. performed in rural Basque areas of Spain along with a nice video of a 1 handed 200kg basque stone lift
"Years before any one had heard of professional athletics and before competitors had made sport a way of earning a living, the inhabitants of the rural areas of the Basque country in northern Spain had gone in the opposite direction, making their daily work into a sport. Peasants and farmers, used to lifting stones, cutting logs and mowing fields, discovered that these chores had a game-like aspect and used them as an excuse to compete and demonstrate their physical prowess. With the industrialization of farming, these activities remained behind as vestiges of a former way of life and a particular way of spending one’s leisure time.
Stone-lifting, perhaps the most spectacular of Basque sports, has its origins in the quarries and in the use of large standing stones to mark off boundaries. Over the years it has managed to avoid the dangers threatening the survival of other traditional games, which are so often forgotten by the press, overlooked in the distribution of official grants and squeezed out of education programmes by more fashionable disciplines imported from other continents. However, the sports events of the Basque Country continue thanks to the support of local councils which include exhibitions in their festival programmes, and thanks also to their extensive coverage in the press by expert journalists who have managed to carve a niche for themselves among the pages reserved for football, the king of sports in Spain.
The first step for a “harrijasotzaile” ( t h e Basque word for “lifter”) is to go to a stonemason’s workshop, find a stone he likes, and have it properly prepared for the challenge: to lift one kilo more than at his last attempt. This is done by injecting lead into holes that are worked into the original granite slab, until the stone weighs exactly what the lifter wants. The current world record for stone-lifting is held by Migeltxo Saralegi, a 27-year-old from Navarre, who succeeded in lifting 320 kilos. But because of his youth Saralegi has not yet replaced the greatest lifter of all time, his neighbour, friend and teacher, Iñaki Perurena, in the memories of stone-lifting aficionados. Perurena, who is also known as “the colossus of Leiza” (his native town), has achieved popularity ratings in Spain that are unheard-of for a rural sportsman, though they are understandable in light of his competition history. He became national champion at the age of 17 with a lift of 175 kilos, and defended his title year after year with progressively heavier stones until 1987 when, at the age of 31, he achieved what was thought to be impossible: lifting a 300- kilo stone onto his shoulder. Once this psychological barrier had been broken he continued to break his own records, up to 318 kg. There was competition among the Basque local councils to host his record attempts, which were supported by private sponsors, while booking agents helped maintain a rising interest in the events.
Despite the inevitably rough-hewn image of a man weighing almost 130 kg who lifts stones for fun, Perurena, who also works as a butcher and farmer, has given free rein to his more sensitive side by writing poetry about his land and its people. As he grasps the stone and tries to lift it onto his shoulder, he talks to it and asks it for help. He is even capable of disqualifying his own valid lifts if they are performed with the necessary strength but “‘without grace”. The main ambition of stone-lifters is to be considered as sportsmen, not just as local curiosities. Like all other athletes they need daily training, a balanced diet and a refined technique. Because of their exceptional physical condition some have received offers to become boxers or weightlifters, but most stone-lifters reject such offers without a second thought. They don’t want hasten the demise of an entire people’s tradition."
Training High Pulls with my kettle handle the other night.
The high pull is something I've never ventured into with anything other than a barbell.
Is a great exercise assist the snatch and clean movements
I worked upto 70kg sets of high pulls after some beast kettlebell swings. What I found was the slightly smaller diameter of my handle felt great and the weight was nice and easy after lots of 60kg kettlebell work preparing for my Supernova Challenge kettlebell.
I've been a big fan of Mr Adam T Glass for some time now and have been following his crazy strength exploits and his card destroying antics. I've always thought how cool it would be to be able to rip through a deck of cards.
So, a month or two ago I had a go and failed miserably. I even tried splitting 20 cards and failed to even start a tear!
However, Adam's advice was to just keep trying and you'll get it
So I started ripping paper and made it thicker and thicker until I was getting through sizeable chunks. I've even been trying my paws out on some old business cards to acclimatise.
Then tonight I had a go at a full deck after some heavy kettlebellin' and I got through a full deck. So I'm pretty chuffed with myself.
Nothing startling or pretty, just something new for me. Here's the video.
Went up to the field this afternoon to have a crack at the 'Tower of Terror'
The first and only time I have ever seen this kettlebell feat is by John Brookfield, grip legend. Hence my inspiration to tackle this today!
I have exchanged a few emails with John over the last week after he contacted me when I left a comment on his Tower of Terror video.
What a really top bloke he is too! I asked John about his Secret Service Snatch Test and he confirmed what I thought
John Brookfield's recipe for success is simple. Hard work and determination and the want to achieve what you have set out to do. John has done 302 reps with the 24kg bell in 10 mins on 2 seperate occasions. He originally set out to do 272 reps to beat the record but wanted 300, so he trained until he did it.
Any way here's my video.
I spent quite a while warming up with 24kg swings (not to mention a 1/4 mile walk with a 24 and 48 to get to the field) and some Towers of Terror with the light bell.
Then some beast snatches and flips. I must have taken about 20 goes before I was succesful.
It is the hardest kettlebell feat I have done yet I feel. John's 20 odd reps is outstanding.
My next aim is 5 reps then 10.
Ok it's time for tea. I think it's gonna be Smoked Grip tonight!!
David Horne has put up a superb set of Strongman Training equipment on his excellent grip site
The first time I found David's site I purchased a set of Dinnie Replica's, these fantastically made loading pins allowed me to train as if I was lifting the Dinnie Stones and certainly were the key factor in my succesful unassisted Dinnie Stone Lift.
So I recenty returned to David's site to check out his ever growing list of awesome strength training devices and found the world of strength shop.
The prices are literally unheard of for some of the gear. Check out the Superyoke on the right for only £252, insane! And also the Strongman Trainer log for £120, I bought one over a year ago for double this price so you can see why I'm impressed!
If you're seriously into Strongman Training or Competing and require some gear for it then I would suggest heading over there first before anywhere else to receive your pleasant suprise.
CHeck out this link to David Horne's Grip Site and Strongman Equipment
Currently my kettlebell training has taken a bit of a turn, The awesome Laine Snook just happened to get in touch last weekend about kettlebell stuff and now we're going to be meeting up in a few weeks and Laine will be bringing up Malcolm Whyatt's Supernova kettlebell. The supernova weighs in at 187lb 85kg. So will be a tough cookie to gring upto the shoulder but I'm determined.
Laine is currently the only person to have cleaned this monster kettlebell and he personally has seen plenty of World Strongest Man competitors crumble when they tried it.
So, I'v switched my lighter high repping phase for one concentrating on my 60kg kettlebell and my home made kettle handle to prepare myself for it.
It will be great to meet Laine as he is a monster strength master.
Laine once held the Rolling Thunder world record, has recently lifted 2 millenium dumbbells at once and has been invited to the Arnold's. I can't wait!
Grip legend Laine Snook, who incidently recently deadlifted 2 Millenium dumbbells aquired a huge Kettlebell from Malcom Wyatt, the kettlebell weighs in at a staggering 187lbs (85kg).
The kettlebell is aptly named the 'Supernova Kettlebell'and is also sometimes called the'Deathstar'
Here Laine cleans the kettlebell with his left hand. Notice how high he pulls the kettlebell, a fine display of power and hand strength.
This must be youtube's heaviest kettlebell video.
Laine has also recently lifted the Dinnie Stones unnassisted.
Kettlebell sport is about totally busting your arse lifting a iron ball on a handle above your head many times to improve your strength, fitness, health and esteem!!
This youtube kettlebell video of Misha Marshak sums it up for me. Kettlebell training is just crazy and that's the way I like it.
You stand their and put yourself through pain for the love it.
You obviously don't have to, but it's better that way.
"Kettlebells aren't just for fun they're also a sport!"
Crossfitreading's video demonstrating the Kettlebell Wood Chop is a great one.
The Kettlebell Woodchop is a great exercise involving the trunk muscles and involves an athletic twisting motion of the torso to perform.
Don't go too heavy on this one. The same exercise can also be done using a medicine ball, weight discs or bands attached to a door.
To add an extra dimension if you're looking for more explosive power (like in throwing) then get in a safe place and perform a release at the end and throw the kettlebell as far as possible onto a soft surface (sand is best)
Kettlebell snatches for me seem to be the ultimate kettlebell exercise. Due to the full body movement I feel I gain most benefit from the snatch. In fact I'm probably in love with the kb snatch.
I find it hard to stay away from the movement when I'm training my iron bells.
Did a lunch time workout to prepare for snatches later:
20kg single kb jerk ladder 4 to 10 reps both hands 40kg jerk 5 x 5 both hands 48kg jerk 4 x 5 both hands 60kg jerk 3 x 3 same
Night time just to get some reps 5 x 20 24kg kb
I've started off with some heavy-ish jerks just to get my shoulders acclimatised ready for some heavy kettlebell snatch reps in a week or so and seriously thinking about an assault on 220 reps in the SSST later in the week.
I still can't get my head around John Brookfield's 302 reps in the SSST!!!!!
Change4life is a Goverment scheme aimed at improving the health of the whole Country ensusring that we exercise more an eat more healthfully.
Excellent!
I have checked out the website @ change4life and it is packed with great tips and helpful advice for achieving the aim.
I personally will be following this advice and working towards a longer life and using my kettlebells to aid my exercise portion.
Since the birth of my Daughter Alana Joy Russell last year, my feelings that I need to stay healthy and live longer because I will miss out on so much if I don't has really come to the forefront of my attention. If I was to die before my time then so much would be missed out on by everyone. This is why Change4life is such a fantasic idea.
Hats off to everyone who takes part and looking forward to receiving the welcome pack
Decided on getting my Strongman Training on the go, so I cleaned out all the crap that has gathered in my cellar from all my kitchen renovating and got my 2.5" fat bar out to give it a whirl.
I intend to do a Strongman comp this year (so if anyone knows of any good ones here in the UK please let me know), this is the partial reason I did some strongman today, the other being inspired by WSM 2008.
Although Pudzi won I so wanted Derek Poundstone to get that last stone up and beat him. Good luck for Poundstone in 2009 and what an inspiration to hold a full time job as a policeman (amazing) and to be s top Strongman.
Ok so I got the fat bar out and warmed up with some easy full cleans.
Work sets of cleans as follows (everything fat bar):
3 x 5 @ 65kg 2 x 5 @ 85kg 10 x 1@ 107.5kg (These ended up being continental cos my grip was smoked)
Zercher squat
3x5@ 107.5kg
Bent Row with Shrugs
3x5 @ 85kg
85 kg sandbag Clean and press
10 reps as fast as possible.
This was a nice workout to get back into the swing of things and a kick in the butt to get my training room sorted out.
I thought the Inch dumbbell was a real challenge to most Superhumans
Here Laine deadlifts 2 x Millenium dumbbells - incredible!
If I'm not mistaken the Millenium Dumbbell is 2 3/8" diameter and 238lbs
Note also that Laine has pressed overhead the Inver Stone for reps and (unnassisted) lifted the Dinnie Stones. He was also World Record Holder of the Ironmind Rolling Thunder.
The Inver Stone overhead is one of my challenges for 2009.
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