Having something to drop the bell on when you are learning is a good idea. Tires, double rubber mats, kick shields will all work.
When you get this movement down you can start to work on other things like loading onto a platform, and shouldering.
How To Incorporate Into Your Training:
- Perform the deadlift portion of the movement with reps of three or eight, broken into three sets. This would be steps 1-4 mentioned above, setting the bell back down, then repeating. Use 75-80% of one rep max for your training weight.
- Try three timed sets. Perform as many reps as possible in one minute of the deadlift or shouldering portion of the entire movement. In the first example do steps 1-4 mentioned above, in the second, set up with 1-4 and then complete step 5 as many times as possible in one minute. Rest 2-3 minutes between sets.
- Do static holds for time. Complete steps 1-3 and practice holding that position to build grip and crushing strength.
For the purposes of this series, heavy is a relative term. The movements we will cover in this series can be done with any kettlebell that is heavy relative to your current strength. For example if you currently train with an 8 kilogram bell for high rep workouts you could do these same movements we show here with a 20 or 24 kilogram bell. We chose to showcase some of the super heavy bells we have designed for folks with a pretty high level of fitness, kettlebell or lifting experience but you can do the same movements with kettlebells which are heavy relative to your current training.
At Kettlebell Kings we recently launched even heavier kettlebells in 56, 68, 80 and 92 kilograms, designed for those who want to take their low repetition kettlebell movements to the next level, so we wanted to do a series on some of the best uses for them.
For a full post about the different weights you should be training with based on your goals, you can read HERE.
As with all lifts perform responsibly and do not try to lift to much weight without proper technique and instruction. We recommend considering heavier weights for those who are ready for them.
What Is Next?
If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell experts designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.
Also, we recommend you subscribe to our posts so you can be notified when we publish more in this series. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.
About Oliver Quinn:
Ollie is a StrongFirst team leader as well as a kettlebell and strength coach at Big Tex Gym in Austin, Texas. Ollie is a competitive strongman who still practices old style lifts like bent press, and other strength training movements. You can find him on Instagram as @olliequinntraining, where he posts a lot of really informative and impressive posts for building strength and power. We highly recommend you follow him for more learning on similar subjects as this.