## Kettlebell Lifting 2016

**Moderator:** Dux

### Kettlebell Lifting 2016

19 Dec 08

2x24kg Jerks - 10 min @ 6 rpm

24kg Snatches - 7 min at 10 rpm

Bent 1 yellow nail

20 Dec 08

3 mile run

2x24kg Jerks - 10 min @ 6 rpm

24kg Snatches - 7 min at 10 rpm

Bent 1 yellow nail

20 Dec 08

3 mile run

Last edited by DPR on Tue Aug 09, 2016 9:17 pm, edited 3 times in total.

### Re: Kettlebell Lifting & Nail Bending

21 Dec 08

2x28kg Jerks - 5 min @ 4 rpm

24kg Snatches - 8 min at 10 rpm

I'm slowly building towards jerking 2-28kg KB's for 10 minutes at 4 reps per minute. Snatches felt strong today, but I didn't push it. My short term goal is 100 snatches in 10 minutes and 80 jerks with 2-24kg KB's in 10 minutes.

2x28kg Jerks - 5 min @ 4 rpm

24kg Snatches - 8 min at 10 rpm

I'm slowly building towards jerking 2-28kg KB's for 10 minutes at 4 reps per minute. Snatches felt strong today, but I didn't push it. My short term goal is 100 snatches in 10 minutes and 80 jerks with 2-24kg KB's in 10 minutes.

### Re: Kettlebell Lifting & Nail Bending

24 Dec 08

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 6 min at 12 rpm

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 6 min at 12 rpm

### Re: Kettlebell Lifting & Nail Bending

26 Dec 08

2x24kg Jerks - 5 min @ 8 rpm

24kg Snatches - 8 min at 10 rpm

2x24kg Jerks - 5 min @ 8 rpm

24kg Snatches - 8 min at 10 rpm

### Re: Kettlebell Lifting & Nail Bending

27 Dec 08

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 8 min at 10 rpm

Front Squats 2x16kg - 10 reps

I haven't done front squats in a long time, but I'd like to get back to using respectable numbers.

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 8 min at 10 rpm

Front Squats 2x16kg - 10 reps

I haven't done front squats in a long time, but I'd like to get back to using respectable numbers.

### Re: Kettlebell Lifting & Nail Bending

2 Jan 09

Jerks 2x24kg 5 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

1 Arm Snatches 24kg 8 min @ 10 rpm

1 Arm Swings 32kg 20 reps per arm

I plan on putting more effort in with the 1 arm jerks and 1 arm swings along with some running.

Jerks 2x24kg 5 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

1 Arm Snatches 24kg 8 min @ 10 rpm

1 Arm Swings 32kg 20 reps per arm

I plan on putting more effort in with the 1 arm jerks and 1 arm swings along with some running.

- tough old man
- Sergeant Commanding
**Posts:**7535**Joined:**Mon Nov 19, 2007 9:43 pm**Location:**Hell

### Re: Kettlebell Lifting & Nail Bending

ANy bending lately? What level are you at, as I have alot of lighter stuff I could offer you to try bending.

Good job on hitting 5 minutes!

Doug

Good job on hitting 5 minutes!

Doug

"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury

"Legio mihi nomen est, quia multi sumus."

"Legio mihi nomen est, quia multi sumus."

### Re: Kettlebell Lifting & Nail Bending

Doug,

Thanks! I did 60 jerks with 2x24kg in 10 minutes a couple of weeks ago. I'm trying to work towards 80 reps by using different pacing strategies. My rack position is pretty comfortable.

My snatches are a different story. The grip is the main issue. Bending helps a little, but I'm trying more 1 arm swings now, too. Do you have any suggestions for improving the grip for the snatch?

I've bent a total of 6 yellow nails so far. Each one is a slow process. I'm working on number 7 this evening. I might bend it a few degrees and then try again every 30 minutes or so. Once it gets past a certain point, it bends easy. I'd like to bend it in under an hour for starters. I'm making progress and having fun. I'd like to bend the yellow nail in under 5 minutes eventually. What's the transition like from the yellow nail to the blue nail?

Thanks! I did 60 jerks with 2x24kg in 10 minutes a couple of weeks ago. I'm trying to work towards 80 reps by using different pacing strategies. My rack position is pretty comfortable.

My snatches are a different story. The grip is the main issue. Bending helps a little, but I'm trying more 1 arm swings now, too. Do you have any suggestions for improving the grip for the snatch?

I've bent a total of 6 yellow nails so far. Each one is a slow process. I'm working on number 7 this evening. I might bend it a few degrees and then try again every 30 minutes or so. Once it gets past a certain point, it bends easy. I'd like to bend it in under an hour for starters. I'm making progress and having fun. I'd like to bend the yellow nail in under 5 minutes eventually. What's the transition like from the yellow nail to the blue nail?

### Re: Kettlebell Lifting & Nail Bending

3 Jan 09

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 20 reps per arm

PM

1 Arm Snatches 24kg 6 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

30 minute jog

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 20 reps per arm

PM

1 Arm Snatches 24kg 6 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

30 minute jog

### Re: Kettlebell Lifting & Nail Bending

4 Jan 09

Jerks 2x24kg 6 min @ 8 rpm

30 minute jog

Finished bending a yellow nail I started last night. I'm working on some technique issues which should help me bend the nails more quickly.

Jerks 2x24kg 6 min @ 8 rpm

30 minute jog

Finished bending a yellow nail I started last night. I'm working on some technique issues which should help me bend the nails more quickly.

### Re: Kettlebell Lifting & Nail Bending

6 Jan 09

Jerks 2x24kg 4 min @ 8 rpm

1 Arm Snatches 24kg 8 min @ 10 rpm

8 Jan 09

Jerks 2x24kg 5 min @ 8 rpm

1 Arm Snatches 24kg 7 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

Jerks 1x32kg 15 reps per arm

Snatches are feeling better. I think the nail bending is helping. I'll be buying a pinch block soon and will see if it helps, too.

Jerks 2x24kg 4 min @ 8 rpm

1 Arm Snatches 24kg 8 min @ 10 rpm

8 Jan 09

Jerks 2x24kg 5 min @ 8 rpm

1 Arm Snatches 24kg 7 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

Jerks 1x32kg 15 reps per arm

Snatches are feeling better. I think the nail bending is helping. I'll be buying a pinch block soon and will see if it helps, too.

- tough old man
- Sergeant Commanding
**Posts:**7535**Joined:**Mon Nov 19, 2007 9:43 pm**Location:**Hell

### Re: Kettlebell Lifting & Nail Bending

Yellow to blue is simple. i have some transitional stuff for you also, mostly bolts and horseshoes You have to come over and see the new fat bar setup. I also have new bending and crush pads for you to try out.

Doug

Doug

"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury

"Legio mihi nomen est, quia multi sumus."

"Legio mihi nomen est, quia multi sumus."

### Re: Kettlebell Lifting & Nail Bending

13 Jan 09

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 4 min @ 6 rpm

PM

1 Arm Snatches 24kg 10 min @ 10 rpm PR

1 Arm Swings 32kg 40 reps per arm

30 minute jog

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 4 min @ 6 rpm

PM

1 Arm Snatches 24kg 10 min @ 10 rpm PR

1 Arm Swings 32kg 40 reps per arm

30 minute jog

### Re: Kettlebell Lifting & Nail Bending

Doug,

Bolts and horseshoes? In all seriousness, the tips you have given me have helped a lot. I bent 3 yellow nails tonight. I backed off from bending the last few days because I could tell the tendons in my hand needed a break and the rest helped me come back stronger. I'll keep bending yellow nails as I work towards the blue nail.

I hit 50/50 snatches with the 24kg in 10 minutes tonight. I've been working towards that goal for too long. My opinion is that the grip stuff is critical for the snatch. Or at least it is for me.

I'll call you and set-up a time to work out. I'd really like to see your new set-up.

Bolts and horseshoes? In all seriousness, the tips you have given me have helped a lot. I bent 3 yellow nails tonight. I backed off from bending the last few days because I could tell the tendons in my hand needed a break and the rest helped me come back stronger. I'll keep bending yellow nails as I work towards the blue nail.

I hit 50/50 snatches with the 24kg in 10 minutes tonight. I've been working towards that goal for too long. My opinion is that the grip stuff is critical for the snatch. Or at least it is for me.

I'll call you and set-up a time to work out. I'd really like to see your new set-up.

### Re: Kettlebell Lifting & Nail Bending

Good job on your nail bending man. Are you going to be working with solely yellow nails before you move to the blue or are you going to be doing some supplemental bending?

Also, are these Ironmind nails?

Also, are these Ironmind nails?

### Re: Kettlebell Lifting & Nail Bending

What's your form for bending?

I think you could get a lot more out of your bending with some work on technique.

I had a really hard time at first with nails comparable to the yellow nail.

Once I got the technique down, it was just a matter of time until I got the red nail and a lighter bastard nail (to be honest, it did take some time till I got there, but technique was crucial).

I think you could get a lot more out of your bending with some work on technique.

I had a really hard time at first with nails comparable to the yellow nail.

Once I got the technique down, it was just a matter of time until I got the red nail and a lighter bastard nail (to be honest, it did take some time till I got there, but technique was crucial).

Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.

Now look. I've eaten a pice of pie.

When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

### Re: Kettlebell Lifting & Nail Bending

14 Jan 09

2x28kg Jerks - 6 min @ 4 rpm

28kg Snatches - 5 min at 10 rpm

30 minute jog

2x28kg Jerks - 6 min @ 4 rpm

28kg Snatches - 5 min at 10 rpm

30 minute jog

### Re: Kettlebell Lifting & Nail Bending

Dunn,

Thanks. I was making zero progress with the iron mind yellow nails until Doug gave me some square stock to bend. I think Doug has a few ideas for me to go from the yellow to the blue.

Damien,

My form needs a lot of work. I use a palms up grip. I don't feel as strong with a palms down grip. My hands are near my chin when I start.

Thanks. I was making zero progress with the iron mind yellow nails until Doug gave me some square stock to bend. I think Doug has a few ideas for me to go from the yellow to the blue.

Damien,

My form needs a lot of work. I use a palms up grip. I don't feel as strong with a palms down grip. My hands are near my chin when I start.

### Re: Kettlebell Lifting & Nail Bending

Do you know the gripboard?

I'd go there for grip training advice. The board is weird in some ways (not the good weird), but the grip info is solid. Plus they have a bending forum there.

The overhand technique is harder to figure out, but has much more potential for improvement.

Getting the red nail with an underhand grip is a very solid feat. Much harder than overhand.

I'd say give overhand bending another try with easier stock. Timber Ties maybe. They're cheap and can be bought in bulk. Get a bolt cutter and a bunch of leather for pads and practice away. Keep the elbows up and think of pushing into the bar hard.

I'd go there for grip training advice. The board is weird in some ways (not the good weird), but the grip info is solid. Plus they have a bending forum there.

The overhand technique is harder to figure out, but has much more potential for improvement.

Getting the red nail with an underhand grip is a very solid feat. Much harder than overhand.

I'd say give overhand bending another try with easier stock. Timber Ties maybe. They're cheap and can be bought in bulk. Get a bolt cutter and a bunch of leather for pads and practice away. Keep the elbows up and think of pushing into the bar hard.

Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.

Now look. I've eaten a pice of pie.

When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

### Re: Kettlebell Lifting & Nail Bending

3 Apr 09

AM

1 Arm Snatches 24kg 5 min @ 12 rpm PR

1 Arm Swings 32kg 20 reps per arm

PM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 10/10

4 Apr 09

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 4 min at 12 rpm

20 minute bike

My goal is to earn a level 1 ranking with the AKC by the end of the year in the 75kg weight class. I've bent some blue nails, so I'll be working on the transition to the red nail.

AM

1 Arm Snatches 24kg 5 min @ 12 rpm PR

1 Arm Swings 32kg 20 reps per arm

PM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 10/10

4 Apr 09

2x24kg Jerks - 4 min @ 8 rpm

24kg Snatches - 4 min at 12 rpm

20 minute bike

My goal is to earn a level 1 ranking with the AKC by the end of the year in the 75kg weight class. I've bent some blue nails, so I'll be working on the transition to the red nail.

### Re: Kettlebell Lifting & Nail Bending

5 Apr 09

AM

1 Arm Snatches 24kg 5 min @ 12 rpm

1 Arm Swings 32kg 25 reps per arm

PM

Jerks 2x24kg 3 min @ 8 rpm

Jerks 1x32kg 10/10

Light Stretching

AM

1 Arm Snatches 24kg 5 min @ 12 rpm

1 Arm Swings 32kg 25 reps per arm

PM

Jerks 2x24kg 3 min @ 8 rpm

Jerks 1x32kg 10/10

Light Stretching

Last edited by DPR on Tue Apr 07, 2009 11:00 pm, edited 1 time in total.

### Re: Kettlebell Lifting & Nail Bending

6 Apr 09

2x24kg Jerks - 5 min @ 8 rpm

24kg Snatches - 6 min at 12 rpm

2x24kg Jerks - 5 min @ 8 rpm

24kg Snatches - 6 min at 12 rpm

### Re: Kettlebell Lifting & Nail Bending

7 Apr 09

AM

Jerks 2x24kg 3 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

PM

1 Arm Snatches 24kg 5 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

AM

Jerks 2x24kg 3 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

PM

1 Arm Snatches 24kg 5 min @ 12 rpm

1 Arm Swings 32kg 30 reps per arm

### Re: Kettlebell Lifting & Nail Bending

8 Apr 09

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

PM

1 Arm Snatches 24kg 6 min @ 12 rpm

AM

Jerks 2x24kg 4 min @ 8 rpm

Jerks 1x32kg 15 reps per arm

PM

1 Arm Snatches 24kg 6 min @ 12 rpm

### Re: Kettlebell Lifting & Nail Bending

13 Apr 09

Jerks 2x24kg 5 min @ 8 rpm

1 arm jerks 32kg 2 min @ 10 rpm

1 arm swings 32kg 40/40

25 minute bike ride

Jerks 2x24kg 5 min @ 8 rpm

1 arm jerks 32kg 2 min @ 10 rpm

1 arm swings 32kg 40/40

25 minute bike ride