Kettlebells and weight training

The Tactical Strength Challenge I participated in at Fit by Red went really well. I met almost all of the goals I had set for myself. If you aren’t familiar with the Tactical Strength Challenge it involves three ‘events’.

1. Deadlift: You get three attempts to hit your goal or make a personal record. You can go up in weight, but cannot go down.
2. Flexed Arm Hang: A flexed arm hang for time. Other levels do pull-ups but I’m not there yet.
3. Snatches: You get five minutes. For the “Open” level I was at you snatch a 12kg bell.

My goal was to get 215 or 220 for deadlift. 13 second flexed arm hang. And 100 snatches.

I got it all except for the deadlift. Only make it to 215 on that one. Disappointed but that’s okay only a little. I’ll kill it and then some next time. I hope.

While in KB class week before last my trainer, Shannon (owner at Fit by Red and all around bad ass) was standing in front of me and caught a problem with my deadlift. I was going heavy that day and my knees were turning in. She had me immediately stop and talk about that. I know it was something that had happened before so when I realized how wrong it was I knew I was in for a treat in terms of fixing a bad habit.

The cork-screw motion you use in your arms to help maintain a good grip and lat-engagement is something I needed to be duplicating in my legs to fully engage my lower half and I just wasn’t doing that. I was actually hurting myself because I wasn’t giving myself all of the power I was able to. So we pulled off some of the weight down to 135 lbs and increased the reps so I could practice this new form. We’ve been doing this for a couple weeks now. I’m a little worried about not going up in weight, but not nearly as much as I am worried about getting this form issue corrected. What I’m lacking in increased weight I’m also gaining in increased reps so still definitely getting one hell of a work out.

Once I get this issue taken care of I can start focusing increasing weight. Thing is, I think I’ll be able to move a lot faster than before because I’ll be truly engaging my power core. For that I’m actually really excited. Plus you know…preventing injury is pretty cool too.

Some day soon I’ll right a post on all of the amazing benefits of putting in the work with deadlifts. So. Many. Benefits.