0

This question is phrased in a strange way, but I could not think of a more concrete way to phrase is. I am trying to understand how different types of training fit into my own fitness goals. I am in my late 40s and am an advanced beginner in terms of weightlifting.

My own fitness goals are to maintain some muscle tone and to also help manage some lower back pain--since I sit a lot of work. I also do a lot of hiking, so slow endurance.

I am trying to understand the training effect of doing something like a kettlebell swing or a sandbag clean, versus something like a Romanian deadlift. I have have certainly done all of these exercises many times. But in terms of my own experience I find that I can actually "feel" the effect of an RDL on my lower back and hamstrings. I can feel like the muscles are working, even though the exercise involve multiple muscles.

With something like a kettlebell swing or sandbag training, these are more whole body exercises. But even with something like a kettlebell swing, I can't seem to feel the training effect. I certainly feel fatigue after doing a lot of swings with a heavy kettlebell. But the feeling of fatigue is a bit more generalized, so I am not sure what the training benefit is? I don't do the heavy deadlifts or squats like I used to--where I could see the numbers go up week after week.

Now don't get me wrong, I like kettlebells and sandbags. I actually find that doing kettlebell swings helps with my lower back pain, as does doing RDLs and hyperextensions, and stretching. I just want to make sure that I am programming these full body exercises correctly.

For example, does it make sense to do kettlebell swings as a first exercise, and then do like a leg extension for quads--to get a pull then push contrast. Or to warm up with kettlebell push presses and then do RDLs(a pull). Or I could even do a push press to a kettlebell swing, though that would probably take a lot of energy.

I guess I find the kind of diffuse fatigue a little confusing and am not sure how to program that. If I am say doing a chest press, I can feel the muscles fatigue to the point where they I am starting to break form. With the full body movements, I feel a more neurological fatigue or generalized fatigue.

1 Answer 1

3

Kettlebell swings and sandbag stuff are more "strengthy cardio" than a pure strength exercise like heavy low-rep squats or the "strengthy loaded stretch" of RDLs. The training benefits are more varied and spread out: cardio, strength-endurance, explosiveness, strength. In my opinion swings belong near the end of the workout, even as a finisher.

Numbers should go up when training kettlebell swings over time. It's not the steady drumbeat of adding a couple kilos each week, but rather reaching a series of plateaus across multiple dimensions: you should feel ready for a heavier bell eventually, but also be able to do more swings in less time, more swings per set, more total sets in a workout, shorter rest between sets.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.