is probably the best site to get kettlebell info. I'm not a trainer and do not use them. The general idea, as I understand it, is that the "floppyness" of the kettlebell swinging at the end of your arm causes you to use more of the small stabalizer muscles. The purpose of the Kettlebell stuff seems more along the fitness line of conditioning than the bodybuilding line. No doubt that the Kettlebell exercises will increase strength.
At the Dragondoor site, look down the page to the left side for links to many articles. Pretty good info and ideas. The forums are also pretty worthwhile. This one article is darned good. Try to do one of those Planches.Building an Olympic Body
. This is a pretty good thread where a person posted his results doing the Planches. Note that he only claims to be doing this stuff 2 minutes a day. Bodyweight Conditioning Progress
Go to the forums and read posts and threads by Sommer
- the author of the above article. He is a gymnastics coach, of course, and is very big on the body weight exercises. And also look for posts by Ethan Reeve
, the strength coach at Wake Forest.
And I agree with your assessment that a lot of the exercises that these folks are doing seem pretty amazing. Heck, I'm trying to do a few pullups and squats. Pistols or Handstand Pushups - maybe in a year.
BTW, if you thought THAT Glute/Hamstring exercise you posted was difficult, this comes from one of the posts in that Progress thread."...For hamstring strength utilizing body weight exercise, the glute/ham raise is one of the best. There are several variations. The easiest to master and requires no equipment, is the following. Kneel on a foam pad or cushion to protect the knees. Anchor your feet and ankles under a heavy piece of furniture like a sofa or dresser. Keep your body completely erect and back arched slightly, knees at about ninety degrees.Place the hands on your waist. Slowly bend at the waist while keeping the back arched and touch the forehead to the floor. Now contratct the hamstrings and glutes and straighten back up to the erect position. It is important to lean forward slightly during the entire movement to keep the hamstrings engaged. The tendency is to allow the butt to drift back, thus unloading the hammies. If this seems to easy, fold the arms over the chest to increase resistence with the weight of the arms. Work up to several sets with the hands clasped behind the neck. You can hold a barbell plate behind the head as well.This will thouroughly thrash the hamstrings.
Combine the body weight glute/ham raise with pistols, one leg pelvic bridges and one leg back extensions for a complete hamstring, hip and low back workout.
Oh, Yeah. Let me rip off a few sets of those.