pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,712
|
Post by pierinifitness on Jan 9, 2021 14:18:46 GMT
That was an enjoyable view, thanks for sharing.
|
|
|
Post by mr potatohead on Jan 9, 2021 14:59:43 GMT
You may recall that I said that I had made concrete weights that I use for kettlebell swings etc? I was using the Sierra Hook handle with them and they've been pretty good. Swings have been doing my back and knees so much good. Anyway, the larger weight is 25 kgs. I had originally estimated it at 20 kgs. It's a little bit wider than I'd like but if I made a narrower version it would then be taller which I also wouldn't like. Concrete is not as dense as steel so it makes it larger than a real kettlebell so I decided to make a steel pipe T handled kettlebell. It took just a few minutes. It's the same design as in the video below except I used pipe with a 15mm bore as I'm using standard size plates. It cost me about $20 AUD. It's much better than the concrete weights and works great, m8s. Love this DIY tool. It reminds me of my introduction to KB type tools was via Bud Jefferies back in the day when his instructional KB simple swing videos were free. He had a pipe DIY, plate-loaded KB like that pictured on your video. He is the guy who turned me onto simple swings, how to do them and how great they are. Later, Pete Wagner expanded my thinking on how-to while using alternatives to actual KB's. Since I have other tools (like DB's, etc), when I use KB-like tools, I only use them for a few simple swings or/with carries and throw in some bent over rows and face pulls. The simplicity, safety-injury-avoidance and effect produced while keeping it simple is enough to satisfy me. If I was making the adjustable, pipe-fitted, plate loaded type fixture shown in the vid, I would probably secure the floor flange at the bottom with an permanent adhesive - JB Weld or similar. I would also pay attention to potential twisting/unscrewing at the top, perhaps using a releasable adhesive just to add some friction to the threads until I reach a level where I'd want to add plates.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 9, 2021 20:15:56 GMT
That is such a good idea for a DIY KB. Thanks for posting that Bruv. If I want to go heavier than 62lbs for two hand swings I'll just use my son's 25lbs plates with this DIY idea. Glad to hear Your back and knees are better from the swings. You need to take into account the diameter of any plates you use. I'm using 5kg plates (about 11lbs). I'm only a short arse so I can't spread my legs very wide. A bunch of 5kg plates seem a good fit for me. I could probably use 7.5kg plates if I had any but 10kg plates would be too wide for me. Gruntbrain's hose would work with large plates though of course. There are other kettlebell handles made from steel pipes on Youtube that are nearer to a real kettlbell handle shape which would probably be useful for other exercises like one handed stuff but I only need it for swings. I'm amazed at what swings are doing for my back and knees. I've had so much trouble working the legs for so many years since I had a knee problem. Swings just don't irritate it all unlike every other leg exercise I've tried and I'm re-building some of the strength back into both legs, too. I'd only use it for two hand swings. I have a 28kg kettlebell and I also swing do 20kgs. I'm to lazy to figure out the kgs for 25lb plates but I'd definetly would be able to swing them. Between swings and the Stuart McGill exercises, my lower back endurance is great. I was diagnosed with 4 herniated/1 bulging disc and a fractured vertebrae in 2007. I haven't had a problem with my back for a very long time.
|
|
|
Post by BigBruvOfEnglandUK on Jan 9, 2021 20:16:07 GMT
I check the flange. I have got some superglue in the garage. I could use some of that for now. When I fitted the parts that I don't want to undo, I wore work gloves with rubber palms so I could tighten the pipes just that little bit more than I could with bare hands.
|
|
|
Post by BigBruvOfEnglandUK on Jan 9, 2021 20:27:46 GMT
I'm to lazy to figure out the kgs for 25lb plates but I'd definetly would be able to swing them. The really lazy way to work it out is 2lbs = 1kg which is not accurate but near enough in your own home. Weight wise a 25lb plate would be easy for me but the diameter of the plate might have me standing like I was doing a sumo deadlift to get it between my legs.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,712
|
Post by pierinifitness on Jan 9, 2021 20:38:34 GMT
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 9, 2021 20:55:55 GMT
The 25lb/12.5kg, , are around the same diameter as my 28kg or double 20kg. I'm the same height as Pierini, 5 feet 11 inches.
|
|
MBS
Caneguru
Lean, lithe and feral
Posts: 1,298
|
Post by MBS on Jan 10, 2021 6:10:58 GMT
|
|
|
Post by mr potatohead on Jan 10, 2021 11:01:28 GMT
This is my philosophy for swinging my 110#er, which is HEAVY for me. I'm not typically doing 50 in a session though. More like 20 - 30, 2x or 3x per day, with a day or three between. That's enough to keep me interested without drudgery. I have been re-motivated to take on another "phase" of swings due to this thread - one of things I like about this forum, it inspires me.
I don't have any evidence for this, but the feeling I get from "heavy" swings and carries is that they are the fastest way to overall strength improvement. I like being somewhat awkward with my carries also - easy, unstrained slow dancing with them or semi-duck-walking with them feels good and takes less time. I like doing swings during a "ping shui" squat exercise too, where I lower on each swing to bring my hands/arms to the front.
|
|
MBS
Caneguru
Lean, lithe and feral
Posts: 1,298
|
Post by MBS on Jan 12, 2021 0:57:41 GMT
“But 50 uninterrupted HEAVY kettlebell swings WILL change you.”
One could argue that if you can do 50 reps, it’s not heavy ( for you).
That being said, as I’ve become more proficient in my swings, I’ve been doing 25-50 rep sets, one to three times a day, with my 24kg bell. The sets are spaced hours apart, randomly. I enjoy the brief, effective cardio spike. It’s a great way to snap out of the effects of sitting too long, as being discussed in several other threads.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,712
|
Post by pierinifitness on Jan 12, 2021 1:18:15 GMT
“But 50 uninterrupted HEAVY kettlebell swings WILL change you.” One could argue that if you can do 50 reps, it’s not heavy ( for you). That being said, as I’ve become more proficient in my swings, I’ve been doing 25-50 rep sets, one to three times a day, with my 24kg bell. The sets are spaced hours apart, randomly. I enjoy the brief, effective cardio spike. It’s a great way to snap out of the effects of sitting too long, as being discussed in several other threads. You’re making nice progress with your sensible approach and progressions. What you’re doing is like a mini GTG. It’s all good. Within striking distance of 100 swings?
|
|
MBS
Caneguru
Lean, lithe and feral
Posts: 1,298
|
Post by MBS on Jan 12, 2021 3:26:46 GMT
^^Great effort. Huge ROI for your time. ^^
|
|