Ep. 25 The Truth About Kettlebell Weight Selection: How Heavy Should You Go? Kettlebell Corner podcast

Ep. 25 The Truth About Kettlebell Weight Selection: How Heavy Should You Go?

1M ago 53:24

Jeremiah Waylon and Roger Parks, Jeremiah Waylon, and Roger Parks에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Jeremiah Waylon and Roger Parks, Jeremiah Waylon, and Roger Parks 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

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In this conversation, Jeremiah Waylon and Roger Parks delve into the often asked question of how heavy should my kettlebell be? They expose the myth of magic numbers, and the importance of technique and recovery. They discuss the 80% rule for strength training, the significance of understanding one's one rep max, and how to adapt training over time. The dialogue emphasizes the need for technical proficiency and the role of volume in building strength, while also addressing the differences between ballistic and grind lifts when it comes to weight selection.

Takeaways

There are no magic numbers — these are tools, not laws. Track and adjust based on results.
80% of your 1RM = ~6–8 reps for most people. Training at 80% for 5 reps = sustainable, submaximal strength work.
Effort (RPE) matters more than just weight — avoid constantly training to failure.
Strength is built by tension and volume, not just by maxing out.
60–70% of your 1RM can still build strength — especially when done with intent, speed, or volume.
Training age matters — beginners benefit from moderate loads and perfect reps.
Always prioritize movement quality — technique determines training effect.
Match your weight to your goal:
- Strength = 80–90%
- Hypertrophy = 65–80%
- Endurance = 50–70%
- Power/ballistics = ~30% bodyweight
30% of bodyweight is ideal for swings and snatches:
- Heavy enough to require hip drive
- Light enough to express speed
- Perfect for high-volume sessions

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

Subscribe to our YouTube: https://youtube.com/@ironrevival?si=zhcY_GxBkz0D3GKw

챕터

1. Introduction (00:00:00)

2. Understanding Kettlebell Weight Selection (00:02:39)

3. The Myth of Magic Numbers in Strength Training (00:05:55)

4. Choosing the Right Kettlebell for Your Goals (00:08:52)

5. The 80% Rule and Its Application (00:11:51)

6. The Importance of Recovery in Strength Training (00:18:05)

7. Using Rep Maxes to Guide Training (00:20:50)

8. The Importance of Adaptation in Training (00:27:06)

9. Personal Stories and Training Strategies (00:30:03)

10. Guidelines for Press Training (00:35:32)

11. Exploring Ballistic Lifts (00:36:51)

12. Choosing the Right Weight for Ballistics (00:44:52)

30 에피소드