Stretching the Quad

Don’t swing your kettlebells without stretching your body

Get Fit, Get Fierce with Kettlebell Swings: Just 12 Minutes a Day to Lose Weight, Prevent Sitting Disease, Hone Your Body and Tone Your Booty!

If you’re going to engage in 90-seconds of vigorous kettlebell swings every hour, all day long, every day, even with only a single 12kg kettlebell, then a stretching regimen is essential. I didn’t and I am zombie, limping, Frankenstein’s monster. From now on, stretching and rigorous use of my foam roller and massage stick. Lesson learned.

I have begun following Don Fitch‘s deceptively easy Get Fit, Get Fierce with Kettlebell Swings ebook I discovered on Amazon’s Kindle Store.  I got some good advice: 90-seconds is longer than you think so use the lightest weight you can in order to swing your kettlebell with perfect form for a minute-and-a-half.

I had been proud that I could swing my new Kettlebells USA 24kg bells pretty well; however, like I said, 90 second’s a lot more than the normal 30-second on, 15-second off high intensity interval training (HIIT). So, I started with my lightest bell, my 12kg, a CFF FIT Competition Style kettlebell. So, that’s what I did.

Gymboss Minimax Interval TimerI have one of the blue bells at my home and one at my office and have two GYMBOSS Interval Timers, one Classic and one Minimax. They’re effectively the same for what I need. I set them up simply: the first interval is 100-seconds, which gives me ten seconds to get to the bell and start swinging, and the second interval is for 60-minutes.

I have the Gymboss set up to repeat 12-times even though the book recommends 8 sets for a total of two minutes.  I started in earnest and really loved it, though after a couple days of doing this and also introducing a 2.25-mile walk to my office and 2.25 mile walk home — 5.5 mile round trip — I was crippled.  I am crippled.

SBlue 12kg competition kettlebell by CFF FITince 90-seconds of 12kg swings every hour over the course of the day seems — and felt — really easy I failed to give my 45-year-old body the attention it deserves every day in the form of some post-swing stretches as well as post-walk and end-of-day stretching, including some time with the foam roller and some serious time with the cheap muscle massage roller stick I got at the Richmond Target months ago.  

Every butt and pair of legs needs a roller stick. This is a cheap short one but a real lifesaver even it comes down to it. Could even use s rolling pin, I guess.

Short roller massage stick from TargetWhat happened to me by forgetting to do this daily devotional to my body, my range-of-motion stretches, and roller and stick massages.

My glutes seized up and pinched my sciatic nerve which gave me a limp, made my toes tingly, and then there were my hamstrings, my calves, and even my tibialis anterior muscles (and all those shin muscles).

Ask everyone around me: I’ve been clomping around like Frankenstein’s monster. It’s even worse than that. Apparently, unbeknownst to me,  I have been groaning like a zombie in the shower.

Calve Needs a StretchSo, I have been trying to make up for lost stretching, really going to town with groin stretches, hamstring stretches, quad stretches, calve stretches, and all the rest.  

I really think I would be so much happier if I had done this all along. Be careful: even of all of your new workouts are easy, simple, or even spread out over the entire day, you still need to warm up and, ultimately, stretch.   I lost a couple-few days being tied up like a mummy and frozen up like a yeti.  

Now, I am only beginning to loosen up, returning to my good old blue boy, my bright green interval timer, and to swing after swing after swing, both two-handed kettlebell swings and one-handed kettlebell swings.  

Wish me luck.

18586117214_c7b053b568_oI aspire to move from 12kg bells to 16kg bells in a couple weeks, then move to 20kg bells, and then, in a couple months, hopefully 24kgs bells and then, way down the road, to two pood, 32kg, kettlebells!  

While I am doing this 1:30/60/12 workout every day, I still want to add in Pavel Tsatsouline‘s Simple & Sinister as I normalize Don Fitch’s deceptively difficult workout and find a little extra capacity.

I’m still a little intimidated by the Turkish Get Up (TGE) exercise but I feel like it’s my goal and I’ll eventually be fit and light enough to add it into the mix. The TGE looks like it’s one of the best all-in-one exercises under the sun, save the kettlebell swing, which is A-number-one. 

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