Last Saturday I finished my second phase grind block with 5 ladders of 5 rungs with the 20 kg kettlebells. I started with the 20s to give my sore elbow a rest and to get into the progression groove. the 16s would have been too light, the 24s would have taxed my elbow too much. So luckily, I had a set of 20s to get me through these grind and explosive kettlebell lifting blocks.
This is the second week of my second grind block in Return of The Kettlebell, so I upped the ladders and rungs to 5.
I used 2-20 kg kettlebells again and took 30 second rests between rungs. Upon finishing my 4th rung, I went right into 5 double front squats, concentrating on maintaining a good depth, flat back and driving the hips upward on each rep.
After warming-up, I set up my kettlebells with the 20 kg on the right side and the 12 kg on the left side. During my last block of grinds, I completed 3 ladders, so this week I did 4 ladders of 4 rungs each.
My first ladder was a little rougher than I wanted. I’m finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.
With only 30 seconds rest between the rungs, you can really feel the effects of this whole body exercise. I can see where quick ladders with 2,4,6,8,10 reps would have you in killer condition in no time!
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