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  1. #1
    slimGim is offline Junior Member
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    Sep 2009
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    Default Guidance Needed - 32Kg out of reach

    To any of you experienced senior RKC's out there.

    Target = C&P with 32kg

    I have been doing KB's for about 18 months now, I've seen good gains from a 12kg to 24kg. I can comfortably (slight exaggeration) complete 5 sets of 1,2,3,4,5.

    I can clean the 32kg and TGU the 32kg as described in the ETKB bonus A without too much bother. I can't long push press, backup press, or floor press it though.

    I have tried changing routine to PTTP for a couple of months, I have also rested for a couple of weeks here, to see if I can bust the plateaux - No joy.

    I only have a 24kg and a 32kg. How can i make the next step up? Any ideas?

    BTW I only weigh 57kg, but eat loads of good food.

    SG

  2. #2
    ad5ly is offline Senior Member
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    Default

    If you have not a week OFF in awhile take 7-10 days off with minimal training. Go back to the 24kg and work up to ladders 10(2,3,5) = 100 reps. On variety day try Bottoms Up Clean with the 24kg, and IF you can BUP it - do that. If you can easily do ladders with the 24kg - securely DUCT TAPE a weight plate(s) (1-3 two and a half pound plates taped together - then those plates securely taped to the bell) USE LOTS OF TAPE!...This is a temporary fix until you get a heavier bell. BTW, to press the 32kg bell your going to need a heavier bell for overload presses to assist you in your goal to press the 32. Get a Bull Dog and do TGUs with it....Dennis

  3. #3
    Rambodoc is offline Senior Member
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    Default

    He made this post for you. This should be a sticky, or in the FAQ, though I don't really know.
    [URL="http://www.bmi-india.com"]BMI--Fat Loss For Life[/URL]
    Practising moves (for self-learning) on You Tube: [url]www.youtube.com/thekbdoc[/url]

    There is an RKC in every surgeon (like me, as a random example).

  4. #4
    YanV is offline Senior Member
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    Default

    Quote Originally Posted by slimGim View Post
    I only have a 24kg and a 32kg. How can i make the next step up? Any ideas?
    Getting a 28kg KB could be expensive, but have you considered buying a 10lbs KB from Walmart for I think $15 or so and press it stacked with a 24 - that would be just around 28kg. Just a thought (that's what I am doing anyways)

  5. #5
    JGessner is offline Member
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    New Jersey
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    Default Push Presses

    I did many sets of Push Presses. I went from the 53 to the 70 and couldn't strictly press the 70 in the beginning. I did sets of Push Presses with the 70(generally 8-12 sets of 3 reps). Along with that some BU cleans and occasional presses with the 35 as well as the 53. This was more than enough pressing work, and I simply increased the sets as weeks went on. TGU help as well, I just used PP as my main overhead lift so I mention it more. Also, keep up on your swings.


    For what it's worth, that's what I did.

  6. #6
    Kemp is offline Member
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    Dec 2009
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    Default

    Another way is to duct tape small weight plates to the bottom of your kb. I'm not sure who I stole this idea from but I saw it on the interwebs. It worked really well for grinds, but I wouldn't try any snatches with it. I had no problems with cleaning it either as long as you don't try to be stingy with the tape. I used this to make a 108 Beast to make my Bulldog feel lighter.

  7. #7
    ShuriteKempo is offline Senior Member
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    Default

    Quote Originally Posted by Kemp View Post
    Another way is to duct tape small weight plates to the bottom of your kb. I'm not sure who I stole this idea from but I saw it on the interwebs. It worked really well for grinds, but I wouldn't try any snatches with it. I had no problems with cleaning it either as long as you don't try to be stingy with the tape. I used this to make a 108 Beast to make my Bulldog feel lighter.
    I use the grey tape method too. It is an article on DD. Someone will post a link, :-) It does have a nice method to tape them. I have my 110 doubled up on tape because I swing it.

    My home bells jump from 70 to 80 lbs. So I used a 5 lbs plate to make a 75. It helped. I would not do long cycle, the tape will get loose, LOL.

    But if you just press it, no problems. I do swings with a 10 on a 100 but I have it taped on like Fort Knox. I think I am going to take a 100 and have a standard size barbell plate holder put on the bottom, just for swings. I can also use a rachet strap for swings, I use to do that with dumbbells and a big hammer before I entered the jet age with kettlebells, haha.

    I know some people are thinking, holy $h!! grey tape. Oh well, at least in a press it is safe I believe. I am picking up a couple beasts so I will be set for a while.

    Now I need to finish my home set, I have pairs up to 80's then a single 90 and 100. But I just want DD bells now. I might turn the 90 and 100 so they can be plate loaded, they could actually be a set for presses and swings. Might come in handy to step up my press 2.5 lbs.
    [CENTER][B][SIZE=3]The Do of Kempo[/SIZE][/B][/CENTER]
    [CENTER][SIZE=5][SIZE=2]Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.[/SIZE][/SIZE][/CENTER]

    [CENTER][SIZE=5][SIZE=3]Sensei Gary Music Chief Instructor SKTA & OKC[/SIZE][/SIZE][SIZE=5][/SIZE][/CENTER]
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    [/SIZE][CENTER][URL="http://www.ohiokettlebellclub.com"]www.ohiokettlebellclub.com[/URL] HKC Ohio[/CENTER]

  8. #8
    JasonL.Ac. is offline Senior Member
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    Default

    If you can comfortably (or close to) do 5 ladders of 5 with the 24, but can't press the 32 once, it is almost surely a matter of technique. Ideally, meet with an RKC, or if that's not possible, post a video here and you'll get lots of feedback. You already have the strength to press that bell, you just need to fine tune the technique.

    Also, work swings with the 32. Your press is only as good as your clean, and your clean is only as good as your swing. If a one-handed swing is a problem, then the clean won't be as strong as it could be, and if the clean isn't ideal, it will make it much harder for the bell to go up.

  9. #9
    ShuriteKempo is offline Senior Member
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    Default

    I would get 3 good 1-2-3-4-5 x 5 sets days in and try it. So with cycling some 2-3 weeks and try pressing it again. It will work, sometimes I get too aggressive on ladders and hit a wall.

    I had 5 lbs increments though, so I had and odd ladder for 5 lbs jumps. Now I have ten pounds and I am having some problems, haha.
    [CENTER][B][SIZE=3]The Do of Kempo[/SIZE][/B][/CENTER]
    [CENTER][SIZE=5][SIZE=2]Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.[/SIZE][/SIZE][/CENTER]

    [CENTER][SIZE=5][SIZE=3]Sensei Gary Music Chief Instructor SKTA & OKC[/SIZE][/SIZE][SIZE=5][/SIZE][/CENTER]
    [SIZE=5][CENTER]RKC cert II[/CENTER]
    [CENTER][/CENTER]
    [/SIZE][CENTER][URL="http://www.ohiokettlebellclub.com"]www.ohiokettlebellclub.com[/URL] HKC Ohio[/CENTER]

  10. #10
    ShuriteKempo is offline Senior Member
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    Default

    I just looked again at your post. You are light, that is a heavy bell for your size.

    Have you tried side pressing it? You will have to have a very strong mp to press a 70 without any bend in form. But I am sure it can be done, there are some strong guys in the RKC.

    But I would still run the 5 sets at least three days and try it again, it will go second time.

    Maybe rest a litte, haha nahh!!

    You could side press it then bring it nice and straight for some TUT in the locked out MP position. Would have lots of cross over strength to a mp.
    [CENTER][B][SIZE=3]The Do of Kempo[/SIZE][/B][/CENTER]
    [CENTER][SIZE=5][SIZE=2]Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.[/SIZE][/SIZE][/CENTER]

    [CENTER][SIZE=5][SIZE=3]Sensei Gary Music Chief Instructor SKTA & OKC[/SIZE][/SIZE][SIZE=5][/SIZE][/CENTER]
    [SIZE=5][CENTER]RKC cert II[/CENTER]
    [CENTER][/CENTER]
    [/SIZE][CENTER][URL="http://www.ohiokettlebellclub.com"]www.ohiokettlebellclub.com[/URL] HKC Ohio[/CENTER]

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