When to use heavier kettlebells
Kettlebell sport is NOT about how heavy you are going.
If your objective is to lift HEAVY, then GS is the wrong system. In relative terms, even the heaviest of kettlebells is not that heavy, especially when compared to barbells. The heaviest prograde kettlebell I have heard of (standard dimensions) is 68kg. That wouldn’t even qualify as a warm up weight for a power lifter.
The essence of GS is a combination of strength, power AND endurance. Complete 10 minutes, at a sensible pace, without quitting.
So when should you increase the weight? and when should you not?
The safest, most sensible sequence of progression is like this. First, we do volume, then, we add speed, and last, we add weight.
The current world record pace can be used as a guideline for speed & volume.
- Jerk – 176 (~18rpm)
- Snatch – 238 (~24rpm)
- Long Cycle – 116 (~12rpm)
Bearing in mind that these are superhuman numbers that few lifters will achieve, it would be sensible to aim for something realistic. Half to 2/3 of these numbers is more sensible.
When you are able to manage 60-80 Long Cycle, 90-120 Jerks, 120-180 Snatches without stopping or putting down (no time limit), the next step would be to increase your speed.
Your objective is to complete the reps within 10 minutes. Always finish the 10 minutes before you stop! Even if you reach your target number of reps before the time is up, you always want to continue for 10 minutes.
Once you are able to achieve this, then, and only then, should you consider moving to the next weight, where you would start with much lower volume (eg 15-30 rep sets).
- FIRST: Build up the volume until you reach respectable numbers
- Work up to 10+ minute sets without stopping or putting down
- Increase the RPM within the 10 minute set
- LAST: Increase weight, but reduce volume & speed
Less than 30…doesn’t count. If you are not managing 30 reps on a particular weight, then it is too heavy for you.
You cannot afford to be a hero today, and a cripple tomorrow. Train for longevity. It is not about how awesome you are today (only) – it is about whether you will be able to do it again tomorrow…and the next day…and the next.