Rob Russell's Blog

Kettlebell Session 1500 Snatches

noreply@blogger.com (Rob) — Mon, 16 Sep 2013 05:19:00 +0000

Saturday night was my last kettlebell session before my Mad 4 Marathon Challenge No videos (that would have been boring!), but here's the data from my Garmin Watch 1500 snatches with the 16kg kettlebell in 1 set (time of just under 1 hr 5 mins) Take Your Fitness To Another Level with the Gymboss Interval Timer

Half Marathon Training Run for Mad 4 Challenge

noreply@blogger.com (Rob) — Tue, 27 Aug 2013 05:08:00 +0000

Knocked out a half marathon yesterday in 2 hrs 37 min at 127kg BW in training for my Mad 4 Marathon Challenge, was pretty tough due to the warm weather and lack of water

Only 3 weeks to go before my event

Take Your Fitness To Another Level with the Gymboss Interval Timer

Mad Marathon Challenge for Charity

noreply@blogger.com (Rob) — Thu, 22 Aug 2013 05:13:00 +0000

It's been a while since I've felt i've done anything of note in my training exploits, this year I've done a few grip comps, athletics and a Highland Games

But the one theme that has carried through the whole year so far is one of 'getting fitter', I have also been shedding weight (down from 146kg to 126kg since Christmas) slowly, aiming to get fit for my Mad 4 Marathon Challenge on 21st September 2013

The Challenge is

1 hr 16kg Kettlebell snatch (1 set)
26.2 Mile Run/Walk
26.2 Mile Concept2 Row (42195m)
26.2 Mile Bike ride

All in one day and with the aim to raise money for the Charities Children In Distress and Marie Curie Cancer Research

I had a crack at half of the whole thing last thursday and managed it in 7 hr 20 min with a total of 6 hr 5 min actually doing the events.

So the big push is on now to get every bit of training in that I can to prepare.

If you're feeling that way you can donate on my JustGiving page

I will also be updating my Unconventional Ebook very soon if you didn't sign up you can here

32kg and 40 kettlebells in UK for Under £40

noreply@blogger.com (Rob) — Sun, 13 Jan 2013 13:29:00 +0000

Newitts are doing 32kg Kettlebells and 40kg Kettlebells for £30 and £36 respectively
I like the XLR8 Newitts kettlebells as they have wide handles which makes them superb for swinging, they're also of very sturdy construction so there's no worries you'll have a FUBAR Kettlebell situation on your hands

Check out Newitts XLR8 kettlebells here

You might also want to check out the more handsome polyurethane coated kettlebells upto 40kg

I first wrote about Newitts Kettlebells back in 2008

Let me know how you get on if you get some of these mini monsters

Kettlebell Juggling Level 8 16kg

noreply@blogger.com (Rob) — Wed, 07 Nov 2012 12:49:00 +0000

Another 4 videos up for Logan Christopher's Kettlebell Juggling Ranking System
Check out the other video's on my youtube channel

I must admit I'm enjoying getting back into training (having had nearly 3 months off) and what a great way to start training again with something as fun as kettlebell juggling.

Some of the levels are extremely challenging and even the ones that on the outset look easy peasy have taken quite a number of attempts to pull off.

Question is can I get all 20 levels?

Kettlebell Juggling Ranking

Kettlebell Juggling Ranking System

noreply@blogger.com (Rob) — Wed, 31 Oct 2012 12:59:00 +0000

Logan Christopher has just come up with a cracking system for grading Kettlebell Juggling

There are 20 levels in total, using 16kg,20kg,24kg,32kg and 40kg kettlebells for men and upto 32kg for women.

He's also included a competition for an Ipad (Closes 7th November 2012), all you need to do is submit videos of yourself completing levels of the Rankings

Here's Level 1 Kettlebell Juggling Video

Check out all the Ranking Levels Here

Take Your Fitness To Another Level with the Gymboss Interval Timer

Crazy Pull Ups

noreply@blogger.com (Rob) — Mon, 15 Oct 2012 11:36:00 +0000

I think even I could knock out a set of 20 pull ups if I was faced with an 1800 feet drop if I failed!

Yorkshire Grip Classic Scarborough 2012

noreply@blogger.com (Rob) — Wed, 12 Sep 2012 11:56:00 +0000

I will be running a grip competition in Scarborough on the 23rd September 2012 for anyone interested

This event will cater for all levels of grip strength and ability

Events will be:
1. One Hand Pinch Lift (using the Euro pinch set up – 4 attempts)
2. One Hand Deadlift using an Olympic Bar – thumbless (using Olympic bar, lift to knees – 4 attempts)
3. Half a Penny (one hand) ‘Key’ style – GripTopz (lift to 16.5″ – 4 attempts)
4. Inch Dumbell (hold for time with 53kg/67kg/78kg dumbbell or 2 3/8″ dumbbell if too heavy – 2 attempts)
5. Gripper – Silver Bullet (Hold 2.5 kg weight using silver bullet with CoC #3 or CoC #2 for time – 2 attempts)
6. Braced Bar snap (Currently this event may or may not happen – bend length of steel repeadetly until it snaps, time limit of 20 mins) The braced snap is a gruesome event and really tests the lower arms and overall fitness

Check out the full details at Yorkshire Grip Classic

Goblet Squats and Kettlebell Swings

noreply@blogger.com (Rob) — Thu, 28 Jun 2012 05:43:00 +0000

Longtime no posting!

I've been busy training for 'The Gathering' which takes place on 7/8th July at David Horne's gaff in Stafford. Adam T Glass is heading over for this one so should be a good comp.

Everything is coming along nicely with my grip strength at the moment.

I recently took 2nd place at the British Champs check out the results here

Alongside the grip work I've been getting back into some barbell work, inspired I must say by Dan John's Never Give Up Book (I read it on my Kindle - or should I say listened to it on my Kindle in my Car on the way to and from work for a week) and what a great read it is. Even better for me as Dan John's background is discus throwing just like myself.

Mr John calls the Goblet Squat the 'single best lifting movement of all time', is he right? I think I'll let you decide!

I've messed around with Goblet squats before and have recently revisited them in my training with both kettlebells and dumbbells.

I recommend trying the goblet squat with either a light kettlebell or dumbbell to start with, in this video I'm squatting a 78kg Inch Dumbbell for 10 reps which is a lot more testing than a front or back squat of the same weight. So a 20 rep goblet squat could lead to new levels of strength and fitness (I think this may become one of my short term goals). I also double up with some 80kg kettlebell swings for added fun!

The Blob Father (30 kg York Blob)

noreply@blogger.com (Rob) — Sat, 28 Apr 2012 10:19:00 +0000

Check out the 30kg blob I recently borrowed from Maxwell Thompson at the last grip comp.

Here it is against the blob I cut off a 45 kg York Legacy Dumbbell. Looks like the big Daddy of blobs

Right now it's not moving very far! Goal is to lock out with it by end of summer.

Apparently Laine Snook has cleaned a 30 kg blob (mind blowing)

Grip Training Update

noreply@blogger.com (Rob) — Thu, 26 Apr 2012 04:51:00 +0000

Over the last few weeks my training has primarily consisted of kettlebell swings, hiking through the woods (sounds a bit odd), body weight stuff including squats,press ups and burpees along with lots of grip training.

A couple of weeks ago I competed in David Horne's Britain's Strongest Hands comp and took 2nd place (David won), the comp has taken it's toll on my left arm from the bending battle I had with David, which incidently I won with a 6.2 degree bend in a piece of 8mm x 7" steel.

Since then I have done 2 of the Adam Glass online grip challenges, 2" axle bodweight for reps and 3" dumbbell challenge. Not sure where i came but these things are just for fun and a challenge for yourself.

Next weekend is Shildon for the first Athletics meeting of the year followed by British Grip Champs the week after (hopefully my lefty will be completely recovered)

I am also hosting a grip competition here in Scarborough on the 23rd September called the 'Yorkshire Grip Classic', more in to follow on this.
The comp is open for everyone and will be ideal for first timers to have a go at grip, so if you're nearish by and fancy it let me know.

Take Your Fitness To Another Level with the Gymboss Interval Timer

Sledgehammer Target Cracked

noreply@blogger.com (Rob) — Tue, 03 Apr 2012 22:01:00 +0000

I finally hit over 1000 reps in 1 hr with the 25kg Hammer last thursday! 1017 to be precise

The experience was a better one than my 960 reps in October 2011. Although this was only my 3rd session on the hammer since October, I felt much more conditioned from all the lunchtime kettlebell sessions I have been putting in along with the weekly one off longer session.

There was no problems with my grip. The only hurdle was my mind, I faced the voices in my head trying to get me stop after about 25 mins and battled with them for around 15 mins until I got so far through it would have been rude to stop before the hour was up.

Here's the video (for reference)

Sledgehammer Training

Although I have plenty of athletics and grip comps planned for this year I will continue training with the sledgehammer for the next 2-3 weeks and will be aiming for 1100 reps in 1 hr before May

Next stop is Britain's Strongest Hands this weekend down at David Horne's

Sledgehammer Training - Update

noreply@blogger.com (Rob) — Thu, 22 Mar 2012 12:36:00 +0000

It's been a while since I picked up my hammer after my Sledgehammer Challenge.

It took a while (on top of being busy) to get back into training again after it.

However, I blew the cobwebs off my 25kg Sledgehammer and did my first lunchtime session. After a swift warm up of 40 strikes, I set my Gymboss at 1min intervals and went for it. Result was 181 strikes in 10 min. I felt good, mainly due to the base I've been building with my lunch time kettlebell efforts.

I've been keeping a record of my volume for these sessions:

All 24kg kettlebell unless stated.

In addition to this I also completed 408 reps in 24 mins today with the 25kg Hammer
Another attempt at 1000 reps in 1hr is looming

Traveling Kettlebell Juggling

noreply@blogger.com (Rob) — Mon, 12 Mar 2012 06:14:00 +0000

Some great kettlebell flipping from Logan Christopher, would be nice right now to be out on some sand with the sun on your flipping kettlebells

Kettlebell Juggling

Take Your Fitness To Another Level with the Gymboss Interval Timer

Brutal Minimalist Fitness 1000 Snatches

noreply@blogger.com (Rob) — Sat, 10 Mar 2012 16:48:00 +0000

I first read about the 'Brutal Minimalist Fitness' Challenge via Dave Whitley quite a few years back read what I wrote about BMF in 2008.

I've been thinking about having a crack at 1000 non stop snatches with the 16kg kettlebell for quite some time. I did it in 42 minutes and felt good all round apart from my suffering hands even with pufter gloves on!

Brutal minimalist Fitness

I decided to carry on 1 extra week this week with the lighter kettlebells and did 3 lunch times with 1000 rep sets with the 24kg kettlebell. Next week I will begin hammer training again and some heavier kettlebell stuff!

Braced Snap and Training Update

noreply@blogger.com (Rob) — Sun, 04 Mar 2012 08:43:00 +0000

Training has been going well recently with an unbroken string of lunch time kettlebell training, beginning of grip training and many fitness/ergometer sessions including running and bodyweight squatting.

Braced Snap - If you are wondering what a braced snap is? Simple, use both hands to bend the bar by bracing the bar on your hips and between your legs, repeatedly bending until the bar snaps in half (see video)

As this years grip comps are taking a turn (in terms of events), there is a lot of high rep grippers, braced snaps and bar bending to be done - mucho wrist development to come!
I picked up about 40 x 16 inch (8mm thick) bolts from the scrap bin at work to start practicing without the cost of buying in exspensive bar stock.

My first attempts at a 'braced snap' on 1 8mmx12" bar was around 9 1/2 mins down to 1 min 25 secs in about 1 week (2 sessions).

So friday night I decided to tape 2 16" lengths together (originally 12" which resulted in only a slight kink), the result is in the video below (around 7 mins-ish).#

Having never done this type of work, I now know how great a tool it is for building allround fitness and power. Next day i felt like I'd done a heavy squat session, especially in my glutes and lats. I must say I'm hooked!

Braced Snap

This week also saw me carry on from swings to snatches with the '1 set style'

I completed 1 set every lunch time (no put down), as follows:

Mon 220 snatches 24kg kettlebell
Tue 240 snatches 24kg kettlebell
Wed 260 snatches 24kg kettlebell
Thu 280 snatches 24kg kettlebell
Fri 300 snatches 24kg kettlebell

At the end of this week I'll attempt to beat my 1 hour 24kg kettlebell swing best of 2302 - aiming for 2400 in 1 hr.

I'll also be starting 40kg kettlebell snatching alternated with Sledgehammer Training

Take Your Fitness To Another Level with the Gymboss Interval Timer

Laine Snook Rolling Thunder for reps and Inch Clean

noreply@blogger.com (Rob) — Thu, 01 Mar 2012 21:23:00 +0000

Another crazy gripping frenzy from Laine Snook

10 reps of 300lb with the Rolling Thunder after cleaning the 78kg Inch Dumbbell = F'in bonkers

Well done Laine

If you're half as strong as this you're doing well

Laine Snook -Rolling Thunder 300lbs

noreply@blogger.com (Rob) — Thu, 23 Feb 2012 22:45:00 +0000

Incredible lifting from Laine Snook!
Crazy Crazy grip strength, what a monster

2500 Kettlebell Swings

noreply@blogger.com (Rob) — Sat, 18 Feb 2012 23:35:00 +0000

Friday saw me take on a challenge of 1 hour of kettlebell swinging with the 24kg.

I've been training for around a month now on lunch times at work, hitting swings and snatches.

I set off with sets of around 100 reps on the swing and 50 in the snatch (with the 24kg), doing a couple of sets of each and have built up to a 1000 swing set and 220 on snatch (all without setting the kettlebell down), for the swing this has been a challenge for my hips and lower back, the snatch has been more of a challenge for my mind and grip!

After my sledgehammer challenge (in which I totally fatigued my lower back and hips), I suffered from plenty of lower back ache, just after the event and also when training in the following weeks felt that it was not a possibilty to do much kettlebell training (especially repetetive snatching or swinging), so laid off for quite some time.

However, life took over and training was not an option anyway and since Christmas came and went and I found space to start training again.

I also found a way to defeat the hip and lower back demons in the form of proprioceptive stretching before every kettlebell session, the results have been awesome.

I've been doing hip flexor stretching in a PNF style which has released my lower back from it's prison sentence. (PNF - in short you stretch the muscle you want to release by doing a standard stetch for 10-20 secs and then tense isometrically the opposite muscle for 10 seconds - in my case my butt muscles vs my hip flexors to utilse the Golgi Tendon Organ) the result of this is a much freer muscle and a less fatigued lower back, in other words I'm directing the stress thorugh the right channels and not directly onto my lower back.

Anyways, after finding a new wind In recent weeks I felt it was time to try a 1 hour kettlebell swing challenge.

Last friday I was aiming for just completing 1 hour of swinging and roughly 2000 reps was the goal.

I knocked off 2302 swings in 1 hour and 2500 in 1 hr and 5 mins with the 24kg kettlebell and enjoyed every 'pain(ish) free minute of it'

1000 more reps may have been a goer if I had the time (maybe next time), but felt I'd tested my self sufficently for the time being!

Just for proof (and future reference), I videoed the full session!

2500 reps with no rest!

Next time 3000"

BTW I don't think I would have attempted this without inspiration from Bud Jeffries and his inspirational fat loss and 'Mental' KB swing workouts.

Thanks to Bud for leading the way!!

Apologies for the crap quality, I compressed the video from 5gb to 190 mb

Before May 2012 I plan to Seek and Destroy the 1000 reps barrier with the 25kg Sledgehammer Challenge

Time Your Personal Bests with a Gymboss

The Mighty Atom

noreply@blogger.com (Rob) — Fri, 17 Feb 2012 22:34:00 +0000

Great video of the Mighty Atom driving a nail

Andy Bolton Kettlebell Swings for Deadlift

noreply@blogger.com (Rob) — Tue, 07 Feb 2012 06:07:00 +0000

It's no secret that kettlebell swings are an awesome tool for developing your posterior chain, that in turn make them an awesome tool for assisting your deadlift training.

Most importantly make sure you're snapping your hips rapidly to get the most benefit

Checck out this post on Kettlebell Swing Technique Tips to learn some more

Unconventional Conditioning Kettlebell PDF

noreply@blogger.com (Rob) — Fri, 03 Feb 2012 17:03:00 +0000

Kettlebell Training PDF

Last October to assist fundraising for my Charity Hammer challenge I wrote my first ebook - Unconventional Conditioning and gave it away with every donation and entry to a raffle.

Since then I have pretty much done nothing with it and would like to give it away to anyone who would be interested in reading it (download link below).

The book has lots of kettlebell training ideas along with other unconventional training methods to make anyones training routines more interesting.

Watch out for Unconventional Conditioning 2.0 coming soon

In return I would sincerely appreciate a Facebook LIKE on my DIY Strength Gear Page or Unconventional Conditioning Page (or both for that matter)

***********DOWNLOAD********** (Right Click and Save)

Unconventional Conditioning Ebook

Chris Van Jaarsveld BFS Hammer Challenge

noreply@blogger.com (Rob) — Sun, 22 Jan 2012 08:22:00 +0000

Chris Van Jaarsveld of HammerHead Blog
recently completed the 1 hour Sledgehammer Challenge with a 20kg Hammer, doing no less than 1006 reps in 60 minutes. I think Chris is around only 80kg's in bodyweight so this makes it even more exceptional

Here's a video of Chris in the final minute.

Check out the full post on Hammerhead

Inch Dumbbell Hand to Hand Toss

noreply@blogger.com (Rob) — Tue, 10 Jan 2012 12:56:00 +0000

Awesome feat of strength from Adam T Glass with the Inch Dumbbell

One of my goals for this year is to consistently lift the Inch Dumbbell with both hands

Strongman Exercise Equipment for Sale UK

noreply@blogger.com (Rob) — Wed, 07 Dec 2011 12:45:00 +0000

Time to shed some of my strongman/grip equipment!
Before these items finally go on EBAY let me know if you would like to make me an offer for any of them

Items are:

Titans Telegraph Key

Olympic Strongman Log Bar
Olympic Trap bar
2.5" 7 foot Olympic Axle
Ironmind eagle Loops
David Horne Wrist Rocker
2 x 10kg Clubs

Sensible offers will be considered
Just drop a comment with your email address and name (I will not publish it)