KB Girl has an affair with barbells

[KB Girl]

Hi! I'm KB Girl, 27 y/o, based in the Netherlands. I normally lift kettlebells, as many clean & jerks or snatches as I can fit in 10 minutes. But only on competition days, because 10 minutes makes for a lot of d*mn reps.

 

(My best set so far. Will need to do twice this to achieve my goals.)

 

As always my main focus will be the world championships of kettlebell lifting in November (+qualifying in september obviously). However that's still a couple months away so I can still blissfully ignore working on endurance and explore other hobbies that involve STRENGHT! Woot!

This is why I'm with the warriors this challenge, you gotta admit it makes a lot of sense! I'm still an assassin at heart <3 Just not working on anything interesting right now, just maintaining my assassiny skills. Plxz don't disown me ;_;

 

Goal 1: Weightlifting with barbells \o/

Careful not to over do it, i'll work on clean&jerk once a week and on the snatch once a week. No PRing or anything, just drills. Lots of drills. Or as jdanger said; "Find ways to load and spend time in the problem positions and drill/strengthen the crap out of it until it's the new normal."

Since twice a week is so little, I'll just have to spend the rest of my time geeking out on all things weightlifting. That's what I do best anyways.

 

Goal 2: Gots to do the kb work.

I'm a stubborn piece of shit. Coaching yourself never works optimally, but I don't trust anyone else to do it for me. I always think I know better when it comes to KB's..... so I'll actually have to try and do as I say! I've finished writing the next 2 cycles, now I gotta do it. NO FIDDLING, NO REWRITING. Only thing I can do is tiny adjustments like weight and pace as appropriate.

 

Goal 3: Recover?

Still need to somehow increase my workload which means increase recovery. Not sure how to do this. This'll be a goal of discovery and telling tales!

 

Goal 4: Keep on growing as a coach.

My team is doing well, we did great at nationals. They work really really hard and I try to keep up with them. I'm sure I could do better, therefore I will; 

• Log all the things. Keep track of what I do and why and what the results are. (I won't bore you guys with the details)
• Start writing a mock-book to organise all my thoughts on this coaching for KB's. Cover 1 topic a week.
• Spy on other sports coaches, especially weightlifting. Steal all the things o/

[Elastigirl]

spying checking out another guild is acceptable for a challenge, just don't forget the assassins are your home. 

[Alanna]

Subbed so I can learn about a new form of strength training--thanks for sharing the video! I trained alongside Olympic lifters this past year, and it's interesting to see the same movements applied to lifting a kettlebell.

 

I'm curious--did you learn how to clean & jerk and snatch with a barbell or kettlebell first? How do you find transitioning from one to the other?

 

Best of luck with your challenge, and welcome to Warriors!

[The Most Loathed]

 

Goal 4: Keep on growing as a coach.

My team is doing well, we did great at nationals. They work really really hard and I try to keep up with them. I'm sure I could do better, therefore I will; 

• Log all the things. Keep track of what I do and why and what the results are. (I won't bore you guys with the details)
• Start writing a mock-book to organise all my thoughts on this coaching for KB's. Cover 1 topic a week.
• Spy on other sports coaches, especially weightlifting. Steal all the things o/

 

• please bore with the details
• I'm really excited to see what topics you cover
• please share links of interesting things

[Mad Hatter]

Traitor!

 

But we'll forgive you anyway.

 

Please share any newly-found recovery secrets! I could use them.

[KB Girl]

spying checking out another guild is acceptable for a challenge, just don't forget the assassins are your home. 

Don't worry, I won't! 

 

Subbed so I can learn about a new form of strength training--thanks for sharing the video! I trained alongside Olympic lifters this past year, and it's interesting to see the same movements applied to lifting a kettlebell.

 

I'm curious--did you learn how to clean & jerk and snatch with a barbell or kettlebell first? How do you find transitioning from one to the other?

 

Best of luck with your challenge, and welcome to Warriors!

Hi and thank you!

The movements really are very similar, though of course also very very different. I started with half a year of crossfit-type training and then started training kettlebells. I've dipped a toe in weightlifting over the past 3 years, but never close to seriously. 

My experience so far is that people who have trained for kettlebellsport tend to pick up weightlifting faster than the average population. It's probably because we're used to moving with a weight. But when I have some time with the (wannabe)weightlifting trainer in our gym he does always complain that I lift like a kettlebeller, which is definitely not always a good thing  

But to be fair, kettlebellsport is not really strength training, it's much more strength-endurance.

 

 

• please bore with the details
• I'm really excited to see what topics you cover
• please share links of interesting things

Haha when i'm in the mood i'll put some stuff behind spoiler tags to keep you interested! 

 

Traitor!

 

But we'll forgive you anyway.

 

Please share any newly-found recovery secrets! I could use them.

I promise to keep up with my handstand bailing skills!  

Unfortunately I think the only secrets I discover will be how to get me personally to do the not-so-interesting stuff like eating well, getting enough sleep and doing my rehab drills..... /yawn.

[wildross]

Just swinging in...

[Alanna]

Hi and thank you!

The movements really are very similar, though of course also very very different. I started with half a year of crossfit-type training and then started training kettlebells. I've dipped a toe in weightlifting over the past 3 years, but never close to seriously. 

My experience so far is that people who have trained for kettlebellsport tend to pick up weightlifting faster than the average population. It's probably because we're used to moving with a weight. But when I have some time with the (wannabe)weightlifting trainer in our gym he does always complain that I lift like a kettlebeller, which is definitely not always a good thing

But to be fair, kettlebellsport is not really strength training, it's much more strength-endurance.

 

Ha, that's the first time I've heard the term "lift like a kettlebeller" used as an insult (or, to be fair, the first time I've heard of the term at all).

 

That's interesting that kettlebells appear to aid the transition to weightlighting. Part of the reason that I asked was because I had major difficulties learning how to power clean halfway decently (and "halfway decently" is being kind)--I was wondering if kettlebells might provide a backdoor into the weightlifting movements if I want to try learning them sometime down the road.

[KB Girl]

Just swinging in...

That's awful and I love it, hi!

 

Ha, that's the first time I've heard the term "lift like a kettlebeller" used as an insult (or, to be fair, the first time I've heard of the term at all).

 

That's interesting that kettlebells appear to aid the transition to weightlighting. Part of the reason that I asked was because I had major difficulties learning how to power clean halfway decently (and "halfway decently" is being kind)--I was wondering if kettlebells might provide a backdoor into the weightlifting movements if I want to try learning them sometime down the road.

Yea apparently I want to relax too much. I can't set my shoulders at all overhead. It's horrible x) 

But yes, I think it would definitely help. One of the big benefits of kettlebell lifting is that you can do hundreds of reps pretty easily, you just can't do that with weightlifting. Repetition is good for learning how to move.

[wildross]

Just swinging in...

[KB Girl]

Day 0.3 workout log

Front squats
25 x 5
35 x 5
45 x 5
45 x 5

Did these with a focus on keeping hips in the right line. Went up pretty easy.

KB snatches (12kg)
left arm; 2 min work, 2 min rest x3 @14rpm
right arm; 2 min work, 2 min rest x3 @14rpm

Rambly thoughts on my programming and tracking after the spoiler tag.

This was purely grip endurance training. Heart rate only went up to 140 or so. RPE 3, RPG 6/7/9 on both arms, RPT 8+

Also took video (https://youtu.be/EfRWuozBMUE) mainly to check how consistent my technique stays when grip is bothered. I reckon it's not so bad at all.

Those are also the factors I want to know from my lifters, rate of perceived exertion/'grip pain'/ technique. I also have them check heart rate in between sets, the actual number doesn't mean anything, but I know their averages so it tells me something. Those things I write down during training and make a photo, like this;
So I have all these photos and I do take another look at them when planning next trainings sessions.. but a lot of the thoughts I have during them I simply forget again because I don't write them down. Doing that would be an improvement I think, but I'll have to figure out a medium.

Jerk drills
Just spend some time trying to figure it out (with 35kg), but it felt pretty hopeless;

Can't even figure out how to hold the barbell, my wrists seem really awkward and the right one hurt a bit. Will need to get one of the other trainers to help me with this, if they know how.

[SymphonicDan]

Hey, following you into the Warriors' Guild as back-up I did some experimentation with Olympic lifting last Winter so I may be of some use here. You seem to have a solid hang clean, judging by the video there. As far as I can tell, you catch the bar nicely on your shoulders with the bar supported on your fingers. But then maybe you should adjust the position before the jerk so that the bar rests on your palm near the wrist, rather than on your fingers?

 

Also, for the Olympic jerk, it is normal to drop into a split squat (one leg straight and behind you). Only a minority of Olympic athletes do it sumo-style like you did then, although of course you should do whichever alternative feels strongest for you.

 

Good luck

[The Most Loathed]

spoiler stuff

Dumb technical question but do you evaluate HR with chest strap devices, make them count it or another method?

[annyshay]

Sneak sneak... Sneaking into the Warriors guild to watch KB get more awesome. All that boring stuff is what I like... Weights, well it's cool to see what you get up to

[Nymeria]

But...but...  you can't leave the Assassins.  Now I'm sad...

 

It looks like a solid challenge plan, and I can really tell you're stepping up your game before the Nationals.

 

The recovery goal sounds great, even if you're not sure about the specifics.  Do you use a foam roller or LAX ball?  If not, starting would be a great idea.  Also, you might want to join me in exploring mobilityWOD and the GMB unbreakable series.  

[raptron]

Oooh, slinging bbs now, huh? That's fair. Bring back the good stuff to HQ when you're done.

[KB Girl]

Hey, following you into the Warriors' Guild as back-up I did some experimentation with Olympic lifting last Winter so I may be of some use here. You seem to have a solid hang clean, judging by the video there. As far as I can tell, you catch the bar nicely on your shoulders with the bar supported on your fingers. But then maybe you should adjust the position before the jerk so that the bar rests on your palm near the wrist, rather than on your fingers?

Also, for the Olympic jerk, it is normal to drop into a split squat (one leg straight and behind you). Only a minority of Olympic athletes do it sumo-style like you did then, although of course you should do whichever alternative feels strongest for you.

Good luck

Thanks, I can probably use it! All these gifs can be pretty intimidating!

Figuring out how to hold it there will take some work. I'm very far from comfortable with it sitting there. On the jerk; i'm sure the split would be a better choice, but I have so many new things to learn that for the moment i'll stick with what comes naturally (i do a lot of those jerks with kb's) and maybe try to learn to split jerk when I run out of other things to learn.

Dumb technical question but do you evaluate HR with chest strap devices, make them count it or another method?

After every set I just have them count for 10 seconds. They're pretty used to it by now and fingers automatically fly up to necks after their sets.

While I simply don't have that many HR devices, I'm also not sure I would use them.. it's some detailed info, but it'd be like collecting underpants- not even sure what i'd be able to do with it.

Sneak sneak... Sneaking into the Warriors guild to watch KB get more awesome. All that boring stuff is what I like... Weights, well it's cool to see what you get up to

What boring stuff? But don't worry, i'll try to make it entertaining

But...but... you can't leave the Assassins. Now I'm sad...

It looks like a solid challenge plan, and I can really tell you're stepping up your game before the Nationals.

The recovery goal sounds great, even if you're not sure about the specifics. Do you use a foam roller or LAX ball? If not, starting would be a great idea. Also, you might want to join me in exploring mobilityWOD and the GMB unbreakable series.

I'm just visiting the nextdoor neighbours really!

The game does need to be stepped up, been slacking far too much.

If you keep posting such genius videos.. then yes i might join you for the unbreakable series. Can't say the idea of foam rolling etc appeals to me, i'm just not enough of a masochist No just kidding. I'm not sure about it yet. I'll consider.

Oooh, slinging bbs now, huh? That's fair. Bring back the good stuff to HQ when you're done.

I've tried slinging/swinging them.. but doesn't work quite as well as with KB's you actually have to like... lift the barbells. It's really weird.

[The Most Loathed]

After every set I just have them count for 10 seconds. They're pretty used to it by now and fingers automatically fly up to necks after their sets.

While I simply don't have that many HR devices, I'm also not sure I would use them.. it's some detailed info, but it'd be like collecting underpants- not even sure what i'd be able to do with it.

While I'm not sure I would have used the term "collecting under pants" that's versus the possible inaccuracies was exactly why I asked.

[Wild Wolf]

There you are! When I saw the title of your challenge I laughed. What a great title! And it looks like I'm not the only Assassin to venture outta the realm of shadows and stealth!

 

Love the challenge goals. Especially you focusing on drills and not PR'ing EVERY. LITTLE. THING. We see you grow each an every day as a coach so don't be shy to post all your cool coaching "tips and tools of the trade"! I forgot you and I are the same age! You're so much wiser than any 27 yr old I know...including myself

 

Wolf

[jdanger]

Yeah the main thing for the jerk is sorting out that front rack. I suspect a better rack position for you mostly involves better shoulder external rotation, especially if you also have lockout issues overhead. The scapular mobility attendant to a good KB front rack will help you shrug into the bar and create a solid shelf but if you haven't specifically worked at it you're probably missing some ER which is required for maintaining a solid wide grip with the hands still secure on the bar while it's supported on the torso.

 

Basically try to be like Tatiana.

 

 

Another good example of creating the shelf on a different sized lifter. Though don't mimic the thumbs under the bar thing.

[KB Girl]

While I'm not sure I would have used the term "collecting under pants" that's versus the possible inaccuracies was exactly why I asked.

It's a nf-ism for spending all your time collecting information you don't reaaally need to avoid simply getting started on something.. Steve used it in an article a while back, it stuck with me.

 

There you are! When I saw the title of your challenge I laughed. What a great title! And it looks like I'm not the only Assassin to venture outta the realm of shadows and stealth!

 

Love the challenge goals. Especially you focusing on drills and not PR'ing EVERY. LITTLE. THING. We see you grow each an every day as a coach so don't be shy to post all your cool coaching "tips and tools of the trade"! I forgot you and I are the same age! You're so much wiser than any 27 yr old I know...including myself

Haha i'm not really! In many ways not acting my age at all x) 

Glad you enjoyed the title, I had some giggles over it too! 

 

Yeah the main thing for the jerk is sorting out that front rack. I suspect a better rack position for you mostly involves better shoulder external rotation, especially if you also have lockout issues overhead. The scapular mobility attendant to a good KB front rack will help you shrug into the bar and create a solid shelf but if you haven't specifically worked at it you're probably missing some ER which is required for maintaining a solid wide grip with the hands still secure on the bar while it's supported on the torso.

 

Basically try to be like Tatiana.

-picture-

 

 

Another good example of creating the shelf on a different sized lifter. Though don't mimic the thumbs under the bar thing.

-picture-

 

You are spot on. I haven't wrapped my brain around moving my shoulders like that yet. My KB front rack is solid, but that's more despite my scapular mobility issues. I'm also half convinced my arms are simply too long to be able to hold the bar while resting it on that shelf, but I know that's a ridiculous thought. 

Thanks for the pictures, those help!

[Waanie]

Almost didn't find you! Have fun with the barbells this challenge .

[wildross]

I think the underpants theme has its roots in South Park

[KB Girl]

Day 0.4 workout log

 

First spend some time stretching shoulders / working on scapular mobility on top of my normal warmup and drills. Should probably do this more often. Also did the unbreakable shoulders GMB flow (thanks Nymeria), which was actually not very taxing at all. 

 

KB clean - handswitch drills (22kg)

7 sets of 7 reps on left hand and then 7 sets of 7 reps on right hand

this was rather boring with plenty of rest between sets, but something that has to be done because I have to train my brain to properly do the handswitch with higher weights before I rip all my skin off again like a newbie. 

 

Back squats (hb)

30 x 5

35 x 5

40 x 5 x 3

 

Realised that I hadn't done backsquats in months (only front) and they felt very uncomfortable and much heavier than my front squats.

 

KB snatches (10kg)

6 minutes, free pacing, one switch

Another easy set, mostly focusing on getting my neck to stay in a neutral position during the lockout. Remember you pointed that out TML? It went well! I've got video proof

And the cleans; 

[KB Girl]

Almost didn't find you! Have fun with the barbells this challenge .

Thanks! Definitely will, I love the fresh focus on technique. 

 

I think the underpants theme has its roots in South Park

Hm, i'll have to see that one.