Intergalactic Kettlebell Challenge Results and Video

[kuri]

I figure the subforum for weirdos and freaks would be the appropriate place for posting results from the 1st Annual Intergalactic Acheyball Challenge. Participants of which are probably the strangest of all lifting sports.

This past weekend some 200 lifters gathered in gyms, basements, and homes across the U.S., Canada, Australia, and Europe to participate.

All results are on the notorious IGx Forum and American Kettlebell Forum.

The rules are simple: 10 minutes of snatches followed by 10 minutes of one arm clean and jerk, with no break (20 minutes on the clock). Putting the bell down was allowed (not putting it down for 20 minutes gave snearing privileges), resting was allowed, as was changing hands anytime. You could choose any weight you wanted. The goal was simply to get as many repetitions as possible in 20 minutes.

This challenge started out on the IGX Forum as an argument over training methodology between the two main kettlebell camps in the U.S., Valery Fedorenko's American Kettlebell Club, and Pavel Tsatsouline's Russian Kettlebell Challenge. Thankfully it evolved into more of just a fun way to challenge one's own fitness level and technique.

Since nobody else in Los Angeles that I know of was participating I did my 20 minute set at home.

My results are:
24kg (53lbs) bell
10:00 - 144 snatches
10:00 - 84 one arm clean & jerk
total=228
age: 36 weight: 192 lbs
put bell down? yes
tore skin off hands? oh yes

Lessons learned: I need alot of technique work, particularly lockouts on the snatches. This will help efficiency and ultimately mean more reps with less energy spent, and reduce friction on hands which will preserve some skin. By about the 15 minute mark my hands started to tear, which messed with my clean and jerk numbers. Number-wise I finished around the middle of the pack. Now I can't wait to get back to the drawing board and employ these lessons.

In the meantime check out some videos of the challenge. For reference, pink bells are 8kg 916lbs), blue kettlebells are 12kg (25lbs), green are 24kg (53lbs), red are 32kg (70lbs) and one or two guys used the silver 40kg (80lbs).

I hope next year some others from JP's can get in on the fun.

[Lost Dog]

I like how bandana lady was totally kicking that big dude's butt. With a heavier bell.

[kuri]

Yeah that's the thing - with a strength endurance event you'll often see lighter lifters put up bigger numbers. Some women in this challenge hit damn impressive numbers with a 16kg (35lb) bell.

World record numbers for KB snatches between 70kg and 90+kg guys are pretty close.

These type of challenges are great for testing fitness levels applicable to demands required in many sports.

[Ogedei]

Cool. I think right now my form would suffer pretty badly. Next year JPs should get involved. Hopefully the 20kg bell will not hate me as much. I already think it dosen't hate me as much....

Og.

[kuri]

Yeah I need to buy a 20kg, perhaps 2 for 2 arm jerks. I can use a 16kg for 10 mins. snatching with one arm switch without too much trouble but the 24 is a different animal. Strength isn't an issue but tight lats are a bitch.

The AKC is offering some good discounts since Perform Better basically stole their design for the comp bells and have been offering free shipping. Competition is good.

[Ogedei]

Free shipping to Canada? I am doubting. Either way that is cool. Shipping is the part that makes me not want to order these things on-line.

All in all though, I like the KB. The lifts are a lot more interesting and fun.

[kuri]

There are a few AKC coaches you could buy good KBs from in Toronto. I'm not sure about the Calgary area though. Let me know if you are interested.

[Ogedei]

Originally Posted by kuri

There are a few AKC coaches you could buy good KBs from in Toronto. I'm not sure about the Calgary area though. Let me know if you are interested.

Toronto wouldn't help. They have a list on agatsu that has a bunch of AKC trainers in Calgary. Only 2 are links and only one works, although I haven't tried e-mailing.

Is it typical that AKC guys will sell KBs?

I may bite the bullet and order a KB from there, shipping is about $35 per bell, which sucks on the lower weighted bells (ie adds 50% to the cost)

If you can get someone in Calgary that will sell a KB at a normal price, ie not $100 for a 16kg KB (which is what they are with shipping) I would be interested.
(strangely they come up used less than rowing machines)

[Sarah Rippel]

i would DIE!
i recently started snatchin' my 12k...and it's all good except i don't wanna get rips...i was a gymnast so rips are something i've experienced, lol...i use chalk when need be and probably need to file down the handle...
anyhow, i need to learn the "corkscrew" method, which is something i've read about and seen done (and in lots of vids i see, people are doin' it) for high rep snatch work. i've played around with it a bit but it just feels funky to me!

and yes! I LOVE PERFORM BETTER! the free shipping gig rocks! i just ordered a 16k and have had a few clients order heavier bells as well!

[kuri]

Yes all AKC coaches can sell KBs as we get a discount on them. A 16kg may still run you about $80USD - depending on the person selling. If they have one on hand that'd be best obviously.

And though it may not be apparent immediately, but there is a big difference between these bells and regular RKC-shaped bells. The handles and bell size are all uniform size so your technique can be precise - which with snatches, swings, and jerks is a big deal.

If you are just doing Turkish Getups, some swings, renegade rows etc... then it's not a big deal and you can probably find cheaper bells.

If you want though I can ask on the AKC forum and see if I can find a coach in Calgary willing to help.

Sarah - yes the corkscrew technique is a must for efficiency in snatch work. Though very natural when you do swing snatches and not vertical RKC style. Cotter and Fedorenko have some vids on youtube up, or watch any competition video.

This is a great technique video

[Ogedei]

If you want to put out some feelers that would be awesome. Although $80USD might be as much as I would spend shipping. Certainly as much as my 20kg black hand KB (it turns my hands black due to it's rubber coating)

[Sarah Rippel]

Originally Posted by kuri

Sarah - yes the corkscrew technique is a must for efficiency in snatch work. Though very natural when you do swing snatches and not vertical RKC style. Cotter and Fedorenko have some vids on youtube up, or watch any competition video.

This is a great technique video

Thanks, Kuri! I'm gonna practice later!

[Sarah Rippel]

and another thing...i have the feeling i've been trying to make it more complicated than it really is...i watched that vid and just tried a few, and if i'm correct, the bell seems to wind around your hand as you perform the snatch, and reverse on the way down. am i right? if so...it's WAY easier and i can see how it would make high rep-work possible! thank goodness i asked! thanks for you help!

[kuri]

Yep, that's it in a nutshell. Using a hook grip where your thumb wraps around the index finger really helps as well (and why bells with a uniform handle thinner than RKC-style bells are a must).

I'll put the feelers out Og.

[LisaS]

so that's a KB snatch? It's like a swing that finishes overhead. I pictured it more like a snatch from the ground but with a kb (which is how I also picture 1-arm DB snatch). There's no drop under, just a press up?

or is that the difference you allude to here:

very natural when you do swing snatches and not vertical RKC style.

[Ogedei]

Yes kinda like a swing. All the stuff I have seen and instructions I have read has it as a high pull followed by the overhead finish.

I am BRAND new though so I am sure Kuri or Sarah can explain it better.

In a swing the KB passes between your legs and then is accelerated out infront of you as your straighten and snap your hips. Your arms remain straight and the bell is guided out in front of you. Various schools have the bell stop at various heights.

In a high pull, the KB passes between your legs and then is directed in a more upward path with your arm, if you watch the video closely you will see their elbow's bend as it is brought up. Once you get the high pull, the bell continues upward and you slip your hand around it and press it overhead, and that's the snatch. I have seen the high pull noted as a snatch progression.

YouTube - Kettlebell Basics - The Kettlebell Snatch

Question for the others here:
When I watch these guys swinging the KBs they don't seem to be sitting back very much, they seem to be leaning forward A LOT. Is this a case of bad form, or a case of I have no clue?

[kuri]

That guy in the video Og linked is doing a so-called "hardstyle" snatch made popular by Pavel, but you won't see anyone in KB sport competitions do it - because it's not efficient. Your grip, arms, and shoulders won't last very long with that.

The way you'll see competitors and so-called "fluid-style" people such as Cotter, Fredorenko etc.. do it is a more flowing movement where the bell wraps around the wrist at the top. The power is generated by the posterior chain/back, and the bell follows the arc of a swing, as opposed to a vertical path up until lockout.

There isn't any pressing involved, and there is a slight drop under (though individual styles vary based on body type) and the knees lock out. Some guys don't dip much at all but lighter lifters will use a more pronounced second dip.

And on swings (snatches too) lifters don't lean forward as much as follow the bell back between the legs. You want to let the bell swing back until it stops then reverse the motion - this will save energy and be easier on your back. For people with longer arms it'll look like they are leaning forward but the weight is on the heels, like an RDL.

Og, check your PM.

[DKing]

To add to Kuri's explaination, even a lot of RKC guys are going to the more fluid style snatches, especially during snatch testing. When my girlfriend went through the RKC training (thats Pavel's cert) they taught and encouraged the fluid style snatch, rather than the hard style. Some of the RKC's still use the hard style though, I know Jason C Brown is a big fan.

I think that they are both pretty good movements and with a bit of practice a person should be able to use both pretty easily. I will use a fluid style for high rep work and if I am trying to be a bit more explosive with heavier bells will go to a more hard style.

Danny

[kuri]

Good points Danny. I didn't know you or your GF had done RKC.

Jason B hosted some lifters for this comp at his gym, and in the video you can see him using fluid style. Though I agree that when trying to snatch a really heavy bell for just a few reps a more vertical style will be effective.

[DKing]

Yup, she went through in September of this year. We looked at a bunch of different options for her, but RKC ended up making the most sense business wise as well as financial. Dragon Door is based out of St. Paul, so she had to travel 5 minutes for the certification so although the base price is more expensive, no travel or hotel made it a better deal. The other factor is that RKC's get 20% off all dragon door stuff and we can pick bells up at the distributor so again they end up cheaper than everyone else.

I am really tempted to save up for the Cotter cert (I can't ever remember the name of the org) because it really does look like it gives some fantatic info.

Danny

[kuri]

Yeah location and cost is big. I did a local RKC weekend deal, but not with Pavel - which is strange since he lives 10 minutes from me. 20% is good. I get even more off AKC bells but the shipping is a killer.

You should check out Cotter's IKFF (Intl KB and Fitness federation). They have had workshops in Chicago and a few in Michigan, where Ken lives. I'd bet they'll be headed to the Twin Cities before long. That was hands down the best cert/workshop I've been to. Lots of great mobility, warm-up, programming, and technique info I could immediately use. They also address business issues in a frank and helpful manner, which was refreshing.