In Fitness and in Health

[injunjack]

And easy way to strenghten your core is to do simple one hand swings. + you need to watch your form while doing it. That is also a simple way to get the form right, imho

( I need to get back to training,,,hope my shoulders will take it now)

basics for girevoy sport…;-) (I might have posted this before, She's a world Champion, Ladies over 40, 63kg's)

[DougNg]

What happened to your shoulders?

[injunjack]

Getting old happened. Just some random pain in certain movements. They are pretty ok atm.

[grandmasterben]

Alright, I just started with the Skogg system and I dig it so far.  The only problem is that the top of my forearm/wrist hurts from the kettlebell basically bouncing on top of it.  I read that that's a sign that I need a heavier bell, is that true?

[seanocono]

Wristbands are your friend.

As your form improves, this shouldn't be an issue. I definitely don't think a heavier bell is the answer. Congrats on starting the system.

[zhivago]

a heavier bell would not be my choice, I'd check on your technique. Skogg touches on it a bit and a few quick you tube searches should get you moving in the right direction. What size bell are you using?

[grandmasterben]

Thank for the help guys.  I'm only using a 15 pound bell and while I'm definitely a beginner I wouldn't really say I'm too "weak."  The only reason why I mention a heavier bell is because I just looked up my problem and stumbled upon this video which basically looks like what I do.  At 1:00 is a good demonstration

[seanocono]

I would work on keeping the bell closer to your body – as demonstrated in the video. If the problem persists, you could explore other options.

Just as a reference, I initially experienced the same wrist/forearm issues when I first started. The issues went away completely as I improved my form and was able to control the bell better.

[injunjack]

also watch where your hand ends when you have the bell in "rack". You should be able to pick your nose. ie your thumb should be in middle of your chest, see around 0,23 on the vid I posted earlier.
Also don't twist your wrist, let the bell do the work.

And as stated before, use wide wristbands

[Takeshi]

started a programme myself for fitness & weightloss , was a boxer in my early days , now in my 40's and haven't trained for about 7-8 years , middle age spread has appeared , clothes a struggle to get into , so with the help of some supplements / bike / walks with dog down the beach , shifted 14lbs already , feel so much better , wish I'd started longtime ago ..

[DougNg]

I use a product called kettleguards when I have to, but really, the bell should not be bouncing off your wrists

[Snowy]

@seanocono:

Just as a reference, I initially experienced the same wrist/forearm issues when I first started. The issues went away completely as I improved my form and was able to control the bell better.

This also happened to me.

[shego]

Gym routines!

I want a simple routine that alternatives as I can't do set days, and some weeks will only be able to train 2x. Full body or still a rolling split? Where do I go for to look for simple compound routines? I also enjoy dips/chin-ups.

[Finn666]

^ def. go the full body route!…

[shego]

Thanks Finn!

Or push/pull/legs? Is it best to trawl the usual suspect sites e.g. bodybuilding.com?!

[Finn666]

years ago i was reading, typing and giving advice to people on bb-forums the same amount as i do now on denim forums!
if you don´t know exactly how often you can make it to the gym per week, then a split isn`t really what you´re looking for! always train the whole body in one session (60-75min. per workout) and you´re set.
going to the gym 2-3times during the week is all you need to do…one day between the workouts and you´re good to go again!
start with a warm-up, then with your "normal" training (train from big muscles to small!)...

[Graeme]

Shego, Dan John has a couple of variations on a minimalist two day programme on his site:

http://danjohn.net/2011/01/minimalist-training/

Also take a look at variants on Rippetoe's programme, which is roughly:

Day 1: Squat, Overhead Press, Deadlift

Day 2: Squat, Benchpress, Power Clean

Finn's probably got a much better idea than me though.

[mclaincausey]

I do kind of a modified Rippetoe program I developed with adaptive elements in it (APRE).  Love it.  Happy to share the protocol if anyone is interested.

[shego]

Thanks for all the feedback! mclain - I'd be interested.

My favourite exercises have always been weighted dips, chin-ups and then rows. Though I do appreciate the Squat is important so will obviously want to incorporate that also.

Edit: so I just went down to my new gym to pick something up, no squat rack. :-(.

[mclaincausey]

Ok, well the first concept is APRE. The idea there is that you warm up to a 3RM, 6RM, or 10RM, according to whether its a strength, strength/volume, or volume workout respectively. You do as many reps as you can, to fail, at your max, and then you adjust up or down according to how many you can do, and then go to fail again at the new RM. the idea is to hopefully set a new personal best each time. I made spreadsheets to simplify what sounds complicated probably right now. I can share those too, they also include a 1RM tracker so you can set goals and track progress to them visually in a graph.

I follow the Starr/Rippetoe ideas of switching between heavy days and lighter days by moving between 3, 10, and 6 RM APRE. The whole body exercises are also borrowed from them. Example week:

Monday APRE3
Low bar back squat
Press, pull-up
Deadlifts

Tuesday
Tabata

Wednesday APRE10
Low bar back squat
Bench press, back row
Power clean

Thursday
Assistance work (kettlebells, sled, back extensions, etc)

Friday APRE6
Front squat
Flyes
Arnolds

Saturday
Tabata

Sunday
Rest

I've not been faithful of late due to work and travel, but I had plateaued on several lifts and this got my squat 1RM up 40 pounds and my deadlift up 65 pounds in the first 3 months. Until / unless I plateau again I'll probably just stick with this.