Q – Is there REALLY a difference between a beginner’s workout and an advanced trainee’s workout?
Yes. And no.
Lemme explain.
A raw beginner needs to learn the principles behind KB training – what the movements are and how to do the movements safely –
Things like folding/hinging the hips on the Swing and how that carries over to the Clean and Snatch.
And how to protect the shoulder on the Get Up by learning how to pack it. And later how this is used on the Press.
And he needs to keep his training simple so he can focus on these things.
And advanced trainee should be proficient with these techniques along with the other KB exercises and will know how to apply them to each of the exercises.
Pretty straightforward so far.
Now here’s where it gets interesting – which leads us to our second question:
2. How do you make a beginner’s workout an advanced workout?
Simple.
Use a heavier KB.
Playing around with a half bodyweight Get Up for example is an “advanced” workout.
It requires a tremendous amount of strength, focus, and coordination.
Here’s another example that looks like it could be a beginner’s workout –
– 1H Swings – 5 reps, every 30s for 5 minutes, progressing to 10 minutes.
Until you use a 48kg KB. Then all the stuff you learned as a beginner comes flooding back to your brain because the weight isn’t so light anymore.
And that means you have to be fully and mentally engaged.
So the real differences between beginner and advanced workouts are simply:
1. The awareness, application, and mastery of certain principles
2. The application of said principles to all the KB exercises
3. Size of KB.
If there’s ever any doubt if you’re doing a “beginner’s” workout, and the workout feels way to easy – use a heavier KB.
Then it’ll feel very advanced as you fight to control your movement and the KB’s movement.
Q – Does using two KBs make an advanced kettlebell workout?
It depends.
But traditionally, yes.
Why?
Because using two takes more body awareness and more control.
But it depends on the individual.
More Advanced Techniques
So here are four other ways to make your KB workouts more “advanced” –
1. Use heavier KBs (saw that last time, but it bears repeating)
2. Increase your exercise complexity
– Move from the Press to the Push Press to the Jerk. The Jerk requires WAY more coordination than the Push Press, which requires a little bit more coordination than the Press.
3. Handicap your technique
– Whaaaaa…? (What?)
Think of ways to make your technique harder. Perfect example – decrease your rest periods between sets. It’s a well known fact that fatigue interferes with force production, which therefore interferes with fatigue.
4. Combine 1 through 3.
– Imagine what would happen to your workouts if you did something as “simple” as heavy double KB Clean & Jerks?
Rumor has it that Spetsnaz units used a pair of 24kg and would do sets of 30 reps. Seems pretty simple. But highly advanced.
Why?
Cause you have a complex lift that you have to manage your fatigue on while still maintaining your form.
That’s pretty advanced.
The cool thing is, a lot of the more advanced KB workouts also happen to be very time efficient too.
Heavier weights + shorter rest periods = shorter workouts (And faster results.)
