KETTLESTACK ADJUSTABLE KETTLEBELLS

OK. Here are a few differences between men and women to consider w.r.t. kettlebells or kettlestacks

• Our handle's diameter is 1.35"- just a hair smaller than most cast kettlebells - better for small hands. (although not as small as those "milk jug" 9lb KBs. Krista discusses some of these points (she still owes us some more pics with the foamdiscs !).
• If you scan the kettlebell forums, you'll see many women asking what weight to start with. This is a non-issue with Kettlestacks. In fact, women often experience a higher initial percentage strength gain than men, so an adjustable is especially attractive for women (unless cast iron doorstops are in short supply).
• Women typically have a larger difference between upper and lower body strength, so a weight that would be challenging for pressing (a 12Kg for example), would be trivial with the swing motion . Again, an adjustable kettlebell is an obvious solution.
• Some trainers will go so far to avoid the fact that you will need different weights as to recommend snatches as the primary motion over the much better for beginner motion of Swings . There's a world of difference (and benefit) between a light swing and a heavy swing; Weight is all relative- since you're balancing your body against the kettlebell's momentum, you need enough resistance to perform the swing motion correctly. With the swing motion in particular, the quickchange feature allows for a very easy and quick change of +- 20 lbs, so the Kettlestack weight used for swings doesn't have to be the one you press, clean or otherwise.
• The first 4 standard cast kettlebells weights are 9/13/18/26 lbs- That's a big 40 percent jump per increment; We're not stopping you from following the big jump kettlebell doctrine- just providing an easy,cost effective way to "dial in" smaller weight increments if you want.
• We now sell /catalog/hardware/foamdiscs that let you make a big,puffy comfortable Kettlestack with just a few plates.

Those are the major points. Please get back with any other questions.

Here is a two hand on one KB snatch variation that provides a much more "whole body" emphasis than the traditional kettlebell snatch; Less grip more hip.

Start with the 1hand snatch overhand grip, and bring your "helper" hand from below to support the fingers of the primary hand during the bottom throw and catch phases of the snatch. The helper hand idea came about because initially bailsnatches were just regular snatches performed with a small towel around the handle; With a heavy weight , that was just too much grip challenge so the 2nd hand came in and we got bailsnatches.

To familiarize yourself with this motion start with a two handed
under/over grip as if you were holding a baseball bat and perform a
clean to your shoulder. The new
Kettlestack Handle Design is a bit wider than most- allowing for
comfortable two handed swings and snatches. The load will be spread
over both arms and it should feel more like bailing hay than snatching
a kettlebell (hence bailsnatches). Keep both hands on the handle
until you're very comfortable with the motion and how the kettlebell
swings around your hands into the rack position.

Now, repeat the motion, but instead of cleaning to the rack position,
swing a bit harder , pop your hips and drive the kettlebell to
overhead lockout. The dominant hand in this snatch move will be the
one with the overhand grip at the beginning that ends with the palm
"facing" forward. As a beginner with this move keep the helper hand close but as you gain coordination and confidence you can dial in just the right amount of assistance that 2nd provides.

The "bailsnatch" spreads the load and can be done for higher reps and/or heavier weight (mid to heavy swing or snatch weight -90lbs in the vid ) than the traditional 1-arm snatch (at equivalent weights); It is also an excellent motion for a crossfit style metabolic challenge.

Try it! and get back with your thoughts.

Two bodyweight exercises that are wonderful complements to kettlebell training are pullups and pushups.

Here's an interesting flavor of pushup that lets you dial in a fairly high level of difficulty. The main ideas are to

1. force the chest and arms to work outside of their standard grooves
2. avoid the bounce aspects of pushups.

The farther you go into the corner (lower and wider), the harder it gets. Warm up with standard pushups and then work towards the corners or make em harder by

1. using your fists for platforms (as shown) or using a pair of kettlestacks
2. adding a weight plate on your back
3. supersetting with kettlebell presses

If you want a really great exercise for the chest through the whole range of motion try roundups along with plenty of other interesting bodyweight motions that Bryce Lane goes over in his booklets, but if you must do renegade rows, and you must do them with kettlebells er stacks, here's the deal!

What about Renegade Rows ? This link shows the "renegade row" exercise with a pair of regular cast kettlebells. Even with a flat bottom, the risk of tipping your anchor hand will your focus the mind wonderfully on keeping your anchor arm's forearm vertical while you're rowing with the other hand. If you don't have a pair of kettlebells at the specific weight increment you'll need, consider a pair of inexpensive, collared dumbbells for renegade rows; They are adjustable, cheap and strength is emphasized over the balance (and risk) aspects of renegade rows with kettlebells. The " Bracket " for solid renegade row kettlestacks If you wedge a standard 1"x6" steel mending bracket ($3~$4 per pair), into the bottom of a loosened stack, and retighten (all of 30 seconds), the result is very stable; Renegade rows and even one arm pushups off the handle are solid. Remember to wrap the bracket ends in electrical tape to save your floors and mats Kettlestacks, setup with only circular plates, do not support renegade rows ; Except for the very most advanced and determined user, they would roll out from under your hand. If you are determined to renegade row with Kettlestacks, there are two very solid, convenient ways : "the bracket" and "hex plates". BTW, the upside is that with 4~5 plates in the middle stack and the handle on the floor, Kettlestacks form a wonderfully stable platform for divebomber, hindu or roundup push-ups. It's a very easy setup to superset kettlestack C&J's or snatches with platformed versions of these pushups until your shoulders melt. Hex Plates for solid renegade row kettlestacks A customer suggested HEX PLATES and they work really well! Even one arm pushups off the handle are solid. As long as you tweak the hex corners in & round plates out ensure the hex edges form the bottom face and keep your forearm vertical !! you can have your rows, cleans and snatches with the same Kettlestack setup. contact us for this special order.

Aside from Jack Lalanne and BIll Pearl, Clarence Bass is the fitness expert that epitomizes health and longevity as integral parts of a S&C program.

Visit him at www.clarencebass.com

Awesome! Despite the look of shock and horror on my wife's face when I slapped the thing together and starting swinging it, I ran through a Mike Mahler-designed workout and it really is "brutal fun;" I've got the forearm bruises to prove it!

Before I got the kettlestack, I had made up my mind to sell my power rack and change my training 180 degrees. Typical bodybuilding and powerlifting has very little applicability to grappling. Now, I believe I'm making the right decision and I can't wait to see the overall effects on my physique and performance a few months from now. ML, Knoxville,Tennesee

Ok I am 32 years old and I am over weight. (5'10" 126 Kg)

I tend to eat when I am depressed, nervous or just bored. I hate the way I look and I want to lose this weight.

What have I done to correct this?
Early this year I joined 24 hour fitness (a gym in my area). I hired a personal trainer 3 times a week who put me on a diet also. I would have to say I was 80%+ on the diet and worked out with the trainer 3 times a week (1 hour sessions). I busted my butt and put 110% effort into this. After 1 month I had only lost 2 Kg. My trainer said it was because I gained muscle mass but I saw little to no change (physical appearance in the mirror). This month with gym fees and personal trainer sessions cost me $5000 (give or take). It’s damn too costly!

I want to loss 40 Kg. I think about losing weight 10 times a day at least. I try to cut out bad foods but as I said before I eat when bored, depressed, or nervous.

What can I do? Am I just meant to be fat?

PLEASE HELP ME!

Various Kettlebell training articles. . .

I suppose this is a response to the post by Atomas-jiu-jitsu of about eight weeks ago, where (basically) he questioned the technique "necessary" for super high reps.

This, of course, is just my opinion.

But, for me, the issue compares to that of high-rep military pushups. Sure, the guy can say, "I can do a hundred pushups," but they are performed "short-stroke" and the chest never gets near the ground, never gets below the elbows in fact. On the other extreme, a person might use pushup bars so's to extend the range of motion. THAT person is less likely to reach 100 pushups, but it IS probably a better exercise by virtue of the longer range of motion. Better for the joints involved, better for the muscles involved.

Same with kettlestack Snatches. As the saying goes, "Different strokes for different folks," but, personally, I think the long-stroke Snatch - as demonstrated by Pavel - is better for the knees and back.

Les.