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Accommodating Resistance with
the Russian Kettlebell
By Craig Culver
Louie Simmons and the Westside Barbell Club employed
the band-and-chain accommodating resistance techniques to
powerlifting to increase their personal records with great success.
My article is about the application of this method to kettlebell
lifting. I will briefly discuss the theory, and I urge to you
to read the Accommodating Resistance article by Dave Tate in
T-Mag.com for further details.
Generally, we are strongest near the lockout of the
joint and weaker near the bottom due to leverage disadvantage.
Sports scientist Prof. Vladimir Zatsiorsky described in his book
Science and Practice of Strength Training ways in which
accommodating resistance may be used to maintain the same high
degree of difficulty throughout the lift.
In a nutshell, I can fully military-press a 1.5-pood
kettlebell. I cannot press a 2-pood kettlebell, at least not
from my chest, but I can do lockouts with a 2-pood kettlebell. Or I
can add a rubber band or a chain to a 1.5-pood kettlebell. As
I am pressing a kettlebell from my shoulder, the rubber band
stretches or more chain links come off the floor, so I end up
pressing more and more weight as I approach the lockout, finishing
with 2 poods at the top.
Note: A pood is a Russian measurement
of weight equal to approximately 16kg or 35lbs.
If you choose to use chains, you will need several
five-foot sections of 3/8-inch and 5/16-inch chains, one five-foot
length of 3/8" chain as a support chain, two snap rings, and one 2"
ring. All these items are available at your local hardware
store. Attach the 2" ring with one snap ring at one end of the
five-foot 3/8" support chain, and attach a snap ring on the other
end of the support chain. Loop the end around the handle of
your kettlebell with a snap ring, or you can attach a small loop of
cord to your kettlebell handle and then attach the snap ring to it.
Raise your kettlebell to your shoulder and adjust
the support chain until the bottom of the two-inch ring just barely
touches the floor. Run either a 3/8" or a 5/16" training chain
until the center of the chain meets the ring. At this point,
you are set to go.
A five-foot section of 3/8" chain weighs about 3
lbs., and five feet of a 5/16" chain weighs about 4.4 lbs. The
total weight of the 1.5-pood kettlebell plus the chain set-up are
about 57 lbs. at the bottom of the press. The total weight
with the whole chain in the air plus one 3/8" training chain is 60
lbs. You can add another 3/8" chain along with the support chain to
increase the resistance at the shoulder level to 60 lbs. Just
add more training chains and center them through the 2-inch ring to
increase the lockout resistance. You just made yourself an
adjustable kettlebell.
The Westside Barbell Club found that rubber bands
are superior and harder on your body than chains. The negative
is more intense, because the band pulls the weight down. The
bands are great for developing explosive strength, but they are also
more hazardous than chains, so be careful. It's better to
start with the smallest kettlebell and only use 1/2-inch bands.
You can get a set of 1/2-inch bands for $20.00 from
www.jumpstretch.com or 1-800-344-3539.
The kettlebell band setup is quite straightforward.
Attach a short cord to your kettlebell handle and loop one end of
the band around the cord. Wrap the other end of the band
around your foot. You get more tension if you stand on the
band with both feet. Spread your feet apart, and you get even
more tension. Experiment and be careful.
Experiment with these two accommodating resistance
techniques in your kettlebell workouts. Above all, train safe!
Kettlebells come in various sizes.
Click the image below to find out how to get them for your own
workouts:
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