Best Method to Build Strength With a Kettlebell PART 1
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- There are plenty of great methods to build strength with a kettlebell, but none surpasses the simplicity and effectiveness of the Russian Ladders.
Ladders allow you to build plenty of volume over time (the foundation of strength) without the side effects of hitting a plateau. It is reliable and fool-proof.
Here's the simplest way using the Kettlebell Press as an example.
Use a medium-size kettlebell you can press 6-10 times.
Start with (1,2,3) x 3 ladders for your first session. So press x1, rest, press x2, rest, then press x3. Do both arms obviously. Next session do (1,2,3) x 4. Continue along adding one ladder, training 3x per week, until you reach (1,2,3) x 10, for a total of 60 reps.
After that, start at (1,2,3,4) x 3 and progress to (1,2,3,4) x 6 over 1-2 weeks.
Finally, continue with (1,2,3,4,5) x 2 and build up to x4.
Start the cycle again with a heavier kettlebell.
This can take 6-8 weeks. If you are having a hard day, for example, and cannot finish your ladders, save it for the next session. Whatever you do, do not go to muscle failure. It will be counter-productive.
UPDATE HERE:
I started ~12 months ago with a 24 kg KB, amazing program, I really like it a lot. I super set it with weighted pull-ups / chin-ups.
From time to time a took a week or two off, to let my body rest. Also sometimes I tried other presses with lower weights, like half kneeled presses, but this ladder system has been my main program for upper body in the last year.
Today I re-started the program with a new weight, 32 KG presses and 20kg weighted pull-ups and It felt amazing, my shoulders and back are huge (compared to when I started) and my pressing and pulling power has gone to the roof, I use it for BJJ and my game has improving tremendously.
I warm up with Halos and light weight presses, like 16kg bottom up presses (3 x 5), and on my non presses days I add TGU's to my workout for shoulder mobility and health. With good quality sleep, nutrition and rest (listen to your body), this program is pure gold.
Thank you Louka for sharing your knowledge!.
Wow 👌 outstanding!!
Performing ladders for a year now with most of my lifts and they're making me strong as all hell without added bulky muscles and risk of injury. Love them and I'm in my 50's and feel better now then when I was younger and just doing bodybuilding type workouts.
Awesome !
Good stuff! Thanks for this!
My thanks for this one
This is exactly what I need right now. I did not know I was looking for just this but I knew as soon as I watched
Perfect!
Thanks again
I'm glad I found this channel. Super!!Simple But effective like me!!!
Cool program! I'm going to use this to improve my kb press.
I like your videos. I learned a lot from it.
Great video!
I used to do pull-ups in a similar way ,pyramide ,I was doing from 1 to 10 and then back from 10 to 1
Every day without any rest days ,that was my strongest state ever ,I was not big but brutally strong.
Thank you for what you do Louka!
I'll soon finish my 10000 kettlebell swing challenge but getting after this when im done. Pullup/snatch/swings will join this package. Best regards.
thanks a lot for this trying this out.
Very informative ... Thank you, Louka!
Going to add this as presses to my S&S workout, and see how it goes. Thanks!
Fantastic!
My main workout is a kettlebell complex ladder of 4 main exercises with a 16kg bell which goes, swing to full arm clean, windmill, front squat and then press.
I would recommend it to anyone.
Brilliant
Every 4 weeks I increase the ladder. First 4 weeks I do just a ladder of 3 just a press. Then the next 4 weeks I do a ladder of 4 which is a clean and press. Then a ladder of 5 clean of press. Usually for 15 minutes per session
I think using this system as a reverse ladder would be very productive also.
Psychologically and physically the sets would be easier as the number of reps decreased with each cluster. This would lessen the possibility of failure and reinforce a positive strong finish.
Both work well, but the easier sets first act as warm-up to the harder sets.
Thank you very much!Very helpful.Can I use same method to improve snatch? To get RKC? Thank you!😄
For Ballistics, you can definitely use ladders. I would do: (5, 10, 15) × 2 per side
What would be a good way to warm up for this, to make sure I don't pull anything?
Would this work for rack squats aswell?
It looks like an interesting variation of ROP and I am willing to give it a try. Would you just keep adding ladders every workout or "wave the load"?
For this one keep adding ladders and the plan outlined in the description
@@HardstyleKettlebellPro Thanks!
Louka, a question; since kettlebell windmill is also a side hinge can we apply this ladder system to that exercise as well?
Its possible but I would not recommend it. Yes it's a hinge but it's more of.an abs exercises. Perform 3-5 × 3-5 for the Windmill
Why we do not work up to 1,2,3,4,5 x 5 ( 75 total) ? does it fit to snatch (60 rep total)?
Great content, thanks Louka!
Just a doubt, I would like to improve my press but I also prefer to work multiple muscle groups during workouts: at the end of the video you suggest to complement this workout with some other exercises, as swings for example..would you adivse to perform swings (for instance sets of 10 reps) between every lift (so doing 1press left, then 1 press right, then 10 swings and going forward 2 presses L/R then 10 swings..until the end of the sets)?..This would add up to a total between 200 and 300 swings depending on the ladder you are in... Or would you rather suggest to perform all the swings at the end of the press sets?
Great idea to do them between presses. That's the Swing sandwich workout!
Thanks for your feedback!@@HardstyleKettlebellPro
Hi, Louka
Would you recommend a deload after each ladder or, perhaps, on completion of all three ladders?
Definitely not a bad idea! Deload the ladders you did 3-4 sessions ago.
For a basic press, do I put the kettlebell down between each of the 1, 2, 3 reps? Or do I hold it in the rack position, and only set it down between the ladders?
1st question: yes
do you recommend re-cleaning before each press or do you clean once and then press the ladders?
I would do.a clean press each time. The stronger the clean, the easier the press
Question I did the first ladder 1-2-3 ×3 with ease. Do I need to do this for two more sessions before going to ×4 and so on, despite the easiness and continue for 7 weeks to ×10 or can I go ahead and go to ×4 my next session. How important in the first ladder is it to do 3×wk and should it take seven weeks before the next ladder?
Add one ladder per session until you reach 10
Hi,
Thx for the template.
Any tips on rest time ?
Take your time
Ok :). Thank you.
Do you think this method with pressing double kb could help my overall vertical push strength to realise handstand push up ?
100% yes
@@HardstyleKettlebellPro Great. I love simplicity in training.
I will give it a serious try and get back here to share my experience. Will start with 2x 16kg 2 x per week. Thanks for your answer. See ya later.
I like to have a squat, hinge, push, pull, and loaded carry in every work out. Do you think it is doable to take this approach with each movement (except the carry) in each work out?
Yes. You just have to work them into groups or have the endurance to chain them all together in the ladder format. Chandler Marchman structures his workouts in this fasion.
Depends...but it would take some intelligent planning to put it all together. As outlined in the video I would only do this Program for 1-2 exercises at a time. You can do other exercise but programmed differently. Doing 10 × (1,2,3) could take up to 1 hour for 1 exercise alone.
A.swing interval would be great usually 15 minutes after a ladder time set of 15 minutes. Total workout would be around 33 minutes including rest
Amazing program, I just finished the 1,2,3,4,5 x 4 ladder with presses 24 kg. I want to continue doing presses but I don’t have a 28 kg kb, just a 32 (too heavy for me). What do you suggest to keep pressing with 24 kg kb? My goal is to be able to press the 32 kg kb.
Retest your RM with 24 and follow PART 2 of the ladder program.
@@HardstyleKettlebellPro thank you Lucas
How many times per week do you recommend doing this? If you’re doing multiple workouts per week, do you recommend staying at say 1-2-3 for 3 rounds for 3 workouts, then add a round the next week or you add one every workout?
Add one ladder every workout
I’ve just starting doing ladders with kettlebell single arm squats and clean and press. I’m currently doing the ladder and then put weight down and then take a 1-2min rest. Does that make sense or should you short rests between each ladder
Looks good!
@@HardstyleKettlebellPro great. So my work out is 3 days/week : 10x10 swings and 5x5 get Ups (Pavel simple) and the other 3 days, the ladders with clean and press and squat. I’m diabetic and have lost a lot of weight to the point that I’m now only 15% body fat . I only want to build strength/muscle to get better control over my diabetes. Is this the right programming?
Hello from France. Do you think I could use this progression for isolation bodybulding exercices ? For example tate press, pec fly etc … ?
For sure it's possible. But why?
It could be a way to change progressions with dumbbel @@HardstyleKettlebellPro
Should you wave the sets throughout the week? one workout specifically for the target set/rep scheme you want then maybe do half the next work out then 1-2 sets less than full capacity the 3rd workout just to avoid burnout?
Absolutely wave it
@@HardstyleKettlebellPro Thank You. Actually I'll just take my bell to work and do a latter set throughout the day.
If I start with 16kg kb, what would be the recommended next weight up. Thank you
20kg
If i built up to 5*(1,2,3,4,5) what would be my approx max?
Prob 8-10RM
Hi Louka. Why do you advocate 60 reps for strength development?
It is the top end of the point of diminishing returns.
@HardstyleKettlebellPro where can I read more about this?
I'm at Ladder 7 (1,2,3) but the whole practice takes already 1h. The Rest time between rungs is like 20-60s and between the Ladders 2-3 Min. Should i shorten the rest periods or try to do 2,3,5 rungs like Dan John recommends? I don't like to train that long (over 1h). Strong regards n thanks in advance 💪🏾🙏🏾
Yes it takes time to get stronger. Split up the session in 2 during the day. 3-4 ladders in the morning, 4-5 in the evening.
2,3,5 is possible but with a 8-10RM Kettlebell
@@HardstyleKettlebellPro Thanks for the quick reply Louka. I'll give it the time it needs. 2x a day is a good idea but it doesn't fit into my day. I will do it up to the tenth ladder and then there will be shorter sessions again. 💪🏾🖤🙏🏾⚡
When using single kettlebell do we which arms after reps or complete the ladders then which arms?
Switch arms after each set: 1 left/ 1 right, 2 left / 2 right, 3 left / 3 right....
@@HardstyleKettlebellPro Thank for the reply. I'm assuming 1left put down/1right put down,2left put down/2right put down... I appreciate your help and taking the time to reply.😁
Has anyone used it for bench?
Absolutely you can
Once I’m done with (1,2,3,4,5) for 4 cycles of that, do I increase weight and start over with (1,2,3) 3 cycles?
increase weight
How much time between sets? If I’m not really fatigued after 1 or 2 reps the temptation is to take very minimal rest periods.
Yes you can take minimal rest between sets of 1 and 2. More rest before sets of 3. Play it by ear
how about if i can only press it once?
You need a lighter Kettlebell
@@HardstyleKettlebellPro grease the groove
I only have 1 kettle bell. Can I build strength using same weight every time?
Yes sir! But you'll have to adjust your ladders as you get stronger. See PART 2 video.
@@HardstyleKettlebellPro ok thank you sir
I'm a little bit confused. Maybe a demonstration?
What are you confused about?
@@HardstyleKettlebellPro I watched the video again and I think I understand it better. If I’m correct, I choose a weight I can do 6-10 times in a row. Next I press that weight once. Take a break, then do two presses, take a break then do three presses. Take a break and repeat three times. The next workout repeat four times and so on… right?
Correct!
@@HardstyleKettlebellPro Thank you Sir, sorry… not on my game today.
Is the jurassic version a newer version of the ROP? I did a few cycles back to back of old school ROP from ETK. Ladders work well i finished with 32 kg and gave up on the 36kg ROP. I started with 53kg. I can press the 40kg once on a good day.I weigh only 168 pounds and am 45. I found I got beat up as the weight increased so I'm looking to try it again but is Jurassic version a newer ROP?
Not newer, actually from Beyond Bodybuilding.
can i use this ladder for 2h swings?
Yes, but use different rep scheme: (5,10,15)
@Hardstyle Kettlebell Pro so in the final round i will be at 5,10,15,20,25 swings?
Personally I would stay with 5,10,15 and build volume. I would program Sq
Swings the exact same way.
If you are keen on following the same program, just double the reps prescribed. So do, 2, 4, 6 instead of 1, 2, 3. Then, 2,4,6,8,10
@Hardstyle Kettlebell Pro thank you for the help.
If the total number is 60, is that 60 per side left and right if you're doing single kettlebell ?
Per side
@@HardstyleKettlebellPro thanks
Sería genial una imagen de un cuerpo con gym convencional, Versus un cuerpo desarrollado 100% con pesas Rusas
My opinion is that 60 reps per one arm is way too much and
contraproductive. According to Prileplin's chart sweet spot is between 18-30 reps. Same method is used by strongest gym in the world, Westside barbel. My method is following: 8x3, 6x4, 5x5, 4x6 reps. If I am able to press 28 kg 6 times, I will be able to press 30 kg 3 times. Not to mention total time saving for the workout. For someone more interested in endurance progression is following: 6x6, 5x8, 4x10, 3x12 reps. I tried both of systems with great success.
Great points. I believe it might be counterproductive to do 60 reps at the beginning of the cycle, however, by the time one reaches 60 total reps, it might take 6-8 weeks and by then, the intensity of the lift would have become lighter, making it more douable and getting hypertrophy benefits. I believe also that Prelipins' recommendation is intensity zone specic and one can include 1 or 2 other similar movement patterns, within the same day or session for example Heavy and Light Presses. Thoughts?
@@HardstyleKettlebellPro
If we talk hypertrophy than time under tension (40-60 seconds) is best bet. For Kettlebell Press, we should adjust eccentric phase to 2+ seconds and probably do minimum 6 reps. Problem with shoulders is that they like to help every muscle group and in order to grow them we have to isolate movements. In the Kettlebell Press most dominant muscles are upper chest, front deltoid and triceps. I think that doing incline bench press (45+ degrees) will greatly benefit strict Press. Actually, I have been doing it in the last year on the regular basis (influence of Mike O'Hearn), and my Kettlebell press is also going up.
I did combine One Arm Clean and Press with Long Cycle few days later. I started with 6X6+6 with 24s OACP, and finished with 3X12+12 with 28s. Than I reached plateau and switched to Kettlebell triathlon. I believe if I start a new cycle with 28s that in a two months will be able to do 32x for 12 reps.
As older I am, the less I do. Figured out that more is not better. Trying to save joints and CNS, but still progress and get stronger. Longevity is now priority. I believe Pavel is also doing minimalistic workouts.
I am glad that I started to implement more of the Hard style kettlebell lifting again. For a years I have been doing only Kettlebell sport training. From time to time I try old Strongman kettlebell exercises for one or two reps. I believe combination of both plus little bit of body building is the key. Power lifting is too hard to recover, and Olympic lifting is too technical.
I want my money back. I did this with snatches, and I sweated 😜
Check at 5:07