How runners can use a kettlebell to improve their race-day performance.

 

 

 

 

https://www.instagram.com/p/CBnmlmLjgq7/

 

 

Full Transcript

 

KB Training

Rich Ryan: [00:00:00] Welcome to the latest edition of the reinforced running podcast. My name is rich Ryan bringing you another installment of AHMC. That is where Josh Reed. And I would go in on a topic and we just talk about training Tuesdays. We talked to the best and brightest minds and OCR as terms of coaches and athletes Fridays.

[00:00:23] That’s for Josh and I to really dive into stuff that we want to talk about. And today we talk about kettlebell training and kettlebells only. We have some gyms in some parts of the country and world that are opening up. So we wanted to get, give you some information to go into the gym, to attack something new.

[00:00:43] And if you don’t have any real preface or experience with kettlebell training, we give you a whole bunch of strategies to take on. As you start to get into that strength training again. So first, the first 10 minutes, we talk a little bit about, beer mile strategies. We are going to be doing the upcoming virtual beer mile, held by our friends over at the running Publix.

[00:01:05] We’ll real excited about that. So we talk about all the ins and outs of beer mile after a little bit, mostly the ends. and then we talk about kettlebell training. We touch on. Some of the benefits and why you should be using the kettlebell. Let me speak to the main lifts and what you want to do, which you want to avoid.

[00:01:22] We really geek out about form and technique. Now, a lot of great takeaways that you can implement into your training right away. And we always talk about the. Kettlebell get up and kettlebell swing extensively, and really how to program that into your training and also how to scale it appropriately and really what you, it should feel like really what you should aim for and the overall benefits and why you should do it to help your OCR and your running performance.

[00:01:49] Cool. So let’s get to work.

[00:01:56] Damn now we’re starting Josh. Hello?

[00:01:59] Josh Ried: [00:01:59] Oh, Hey rocket, man. I tried to subordinate and record it.

[00:02:03] Rich Ryan: [00:02:03] Didn’t record now. We’re on what’s going on? How are you?

[00:02:05] Josh Ried: [00:02:05] Super second cup of coffee, feeling the jitters. I took time off coffee for a while. As I think we spoke of, I went to tea and I was just like, you know, coffee again, and now it’s doing it, but I also like doubled the grind.

[00:02:15] So look out.

[00:02:18] Rich Ryan: [00:02:18] Did you get headaches? When you went off of it,

[00:02:21] Josh Ried: [00:02:21] negative. Cause I didn’t stop caffeine. I just like switched the method.

[00:02:25] Rich Ryan: [00:02:25] It’s still a satisfying with tea in my, in my experience, I, when I did that last time, I just switched to a motto, which Mazda has a shitload of caffeine. So there really wasn’t that much difference in it.

[00:02:36] I was like, Oh man, I’m still kind of

[00:02:38] Josh Ried: [00:02:38] fired up. How are you doing? Cause like they have it in the cans. They have like steeping bags and then they have loose tea would be like, draw.

[00:02:44] Rich Ryan: [00:02:44] Yeah, I had, I think we thought it was a forum. I once had the gourd that you would have the straw and you would steep it in.

[00:02:51] And I got it in Argentina. I was like, I’m. So into this, like, I’m going to use this, use it once. And then it just, then I over one of my moves, I just didn’t. I just end up bringing it with me. So I was just kind of tea. But I think it was buying the cans just cause I just didn’t want to do the whole process,

[00:03:08] Josh Ried: [00:03:08] but I, I hear ya.

[00:03:09] It’s yeah, it’s good. Hot it’s good. Cold. I like to like make a super potent batch and put it in the fridge for these hot hot days. Yes. Super rejuvenating. I mean, everyone down there just drinks it all day and they live forever and hardly anything. So

[00:03:23] Rich Ryan: [00:03:23] it must be something to it. But going off coffee to come back on coffee is definitely appealing, but then I just don’t want to.

[00:03:31] Not drink coffee. So I just, I just can’t can’t wrap my head around. That

[00:03:35] Josh Ried: [00:03:35] is good. I’m drinking a Vermont blend and let’s be honest. Half of this cup is cream ice cream Booker for cream, cream, ice cream.

[00:03:43]Rich Ryan: [00:03:43] so just, have you ever done a beer mile?

[00:03:46] Josh Ried: [00:03:46] I did. Yes, I did a beer mile a years ago with a bunch of friends.

[00:03:50] Like we weren’t even, I wasn’t even really a quote unquote runner at the time my friend was like, let’s do something. I think we were just like messing around maybe skateboarding or something. Like, let’s get some beer and run. I’m pretty sure lot anyone that didn’t

[00:04:01] Rich Ryan: [00:04:01] bomb it. He just wanted to drink during the day, the actual beer mile.

[00:04:06] Josh Ried: [00:04:06] Totally messed it up too. Like, yeah, I think I got Coronas. Someone else got some like heavy, so like stout. I had a good array. Of beverages, but we didn’t know that you like started out with a drink. So we ran a lap and then did the drink. So here we are, ran the miles fast as we could. And we’re trying to get down our last beer before we stop our watch.

[00:04:25] So totally messed us up. How the, like how you do it. Right. I couldn’t get that last beer down.

[00:04:30] Rich Ryan: [00:04:30] Oh, you have to have your in your belly at least like from the start, like you can’t take a single step of run without beer in ya. so you screwed that up.

[00:04:37] Josh Ried: [00:04:37] You can’t run without beer and you, we did crazy.

[00:04:40]Rich Ryan: [00:04:40] yeah, and I was talking to in one of the group chats we got going on, the running public is putting on two events over the 4th of July weekend.

[00:04:47] And one of them is a beer mile and I’m doing it. Heck.

[00:04:51] Josh Ried: [00:04:51] Yeah. Like pounding seltzers right now or what are you doing? I should

[00:04:55] Rich Ryan: [00:04:55] cause that’s, that’s the thing. It’s so I’ve done maybe two or three beer miles and I’m, I’m, I’m fairly good at them. So pretty strong. Like I’ve never not one of your mind. I’ve only done three.

[00:05:07] Like I always win. But so I’m in better running shape now I’m not in as good of drinking shape. So we’ll see how that plays out and what matters. I think the running shape is definitely gonna matter more. And I think it’s, it’s less about. actual being able to handle alcohol and more just about stomach capacity.

[00:05:26] Like if you can handle that much liquid in your stomach, like the bubble of the bubbles, the bubbles, and just like the volume and the volume and the shaking of things. So I can eat a time. Like I almost never get full. So I think that that’s going to be an advantage for me that that is an advantage because not everybody can, everybody can,

[00:05:42] Josh Ried: [00:05:42] but definitely I’m going to, I’m going to start like pounded some seltzers, get like bubbly, a seltzer, like a possibly find.

[00:05:49] Rich Ryan: [00:05:49] Right. Can you, are you good at chugging? Not really.

[00:05:54] Josh Ried: [00:05:54] I mean, I can chew like water, I’ll put out a gallon and my stomach will be in pain, but like carbonation is a different beast.

[00:06:02] Rich Ryan: [00:06:02] I’m not, I’m not like if there’s ever like a Chuck off, it’s not going to go well for me, like, it doesn’t matter how it looks Chuck I’m like, okay.

[00:06:10]but so my, my tip on this is this is pro tip. I’m going to make this a, a sound bite. I’m gonna put this on Twitter.

[00:06:16] Josh Ried: [00:06:16] We got to know Pat out, get to know Pat,

[00:06:18] Rich Ryan: [00:06:18] but instead of when you finish the lap, like what I’ve found to really be helpful instead of just like trying to tip it back and trying to chug it down, I like do like,

[00:06:27] Josh Ried: [00:06:27] w like gloves of it.

[00:06:29] I will call it these.

[00:06:30] Rich Ryan: [00:06:30] They’re like, just like go back and do like, through and like rest. And then that makes it so much easier than just kind of sitting there, trying to suck it down. If you just kind of pour it and then rest and pour it and rest it makes it go away faster.

[00:06:42] Josh Ried: [00:06:42] I’m also wondering, is it like, do you think it’s better to go can or bottle

[00:06:46] Rich Ryan: [00:06:46] a I’ve only ever done it can.

[00:06:49] Okay. But I’ve seen the dudes who run like, you know, four 40, they, they do bottle and they, they,

[00:06:54] Josh Ried: [00:06:54] they

[00:06:54] Rich Ryan: [00:06:54] they’re those guys who can just kind like open their throat and just kind of, not even swallow, just kinda, and then go. and I think bottle is better for that, but I can’t do that anyway. So I think bottle would be worse for me.

[00:07:04] I think bottles are worse for the glug

[00:07:06] Josh Ried: [00:07:06] method. Gotcha. Gotcha. Yeah. Well sort of like with a can you might be able to squeeze it to kind of get it down quicker. Cause he’s like, this is a vacuum effect, right? So you’re kind of limited if you can chug and max capacity, but like the vacuum effect of the bottle of this, let the liquid come out at speed.

[00:07:20] I mean, this is like advanced, this is advanced stuff here to be an issue, but obviously the choice, your choices, like that’s also a big factor. So

[00:07:32] Rich Ryan: [00:07:32] back when I did this, there wasn’t, it wasn’t as. Popular, you know, how’s it been before? It was cool, but now, but back then it was a website kind of how the FKC website exists.

[00:07:43] Josh Ried: [00:07:43] It’s like, no, they’re all like,

[00:07:44] Rich Ryan: [00:07:44] yeah, yeah. But

[00:07:46] Josh Ried: [00:07:46] your miles.

[00:07:47] Rich Ryan: [00:07:47] Yeah. And I had like broken down by state and it was like kind of a shitty website and it had like these kind of loose rules. And you can tell it’s just like one person kind of running it. It does remind me a lot of the FKC said is not that bad, but if it was 10 years ago, this is what the FKC site would look like.

[00:08:04]And they had like stipulations, like the ABV

[00:08:06] Josh Ried: [00:08:06] had to be involved

[00:08:08] Rich Ryan: [00:08:08] like four point something. So you had to,

[00:08:11] Josh Ried: [00:08:11] so session IPA, no sessions.

[00:08:13] Rich Ryan: [00:08:13] No, no. Yeah, no. All days are all days less than.

[00:08:18] Josh Ried: [00:08:18] All the IPA. Yeah.

[00:08:20] Rich Ryan: [00:08:20] Well, for, for whatever, but so like Miller

[00:08:21] Josh Ried: [00:08:21] high life was like the lowest, but

[00:08:24] Rich Ryan: [00:08:24] it is called the champagne and beer.

[00:08:25] So I’m guessing it’s, it’s more bubbly. So I’m, I’m guessing that CO2 content would be an important thing to consider on this. And I might need to get something a little bit less.

[00:08:36] Josh Ried: [00:08:36] Bubbly. I’m just gonna buy, I’m gonna buy the six pack, like a week ahead of time. Just shake the shit out of him. Like everyday

[00:08:43] Rich Ryan: [00:08:43] I was thinking, I was like, I’m going to do more.

[00:08:45] I’m going to make them warm. I’m just going to

[00:08:46] Josh Ried: [00:08:46] do it one. There you go. Yeah.

[00:08:48] Rich Ryan: [00:08:48] I think warm is the way to go. Yeah, just flattened beer. That’d be funny. so are you doing it? Are you in,

[00:08:52] Josh Ried: [00:08:52] I might do it. Hell, I might do both. Like I want to do, I want to do the beer mile? Cause last time I did it, I think I did.

[00:08:57] Like I said, I wasn’t even running at the time. And I was like drinking Coronas out of a bottle. I think I did eight, like eight, 15 or something. I would love to just like go sub seven and hold it

[00:09:07] Rich Ryan: [00:09:07] in. That’d be great. Yeah, my, my issue is going to be, I’m not gonna be able to do it on a track and they want it recorded rightfully so for a beer mile, and, and be sentenced.

[00:09:17] I’m going to have to do it on a, like a flat path and just do 200 meter out in backs.

[00:09:21] Josh Ried: [00:09:21] You just have, have your girl on a, like a city bike next to you with a bunch of beers in the cart. And like every month, every quarter mile I clicked off, she just hands you one. I was thinking, yeah,

[00:09:31] Rich Ryan: [00:09:31] I was thinking something like that and I’m gonna have to do it in the morning too, because it can’t be people out there.

[00:09:35] It’s always people on the path. So I’m drinking in the morning

[00:09:37] Josh Ried: [00:09:37] to make sure you drink real early. That’s right. I’m drinking. I

[00:09:39] Rich Ryan: [00:09:39] can’t drink all day if you don’t start in the morning. and the other one is, is, is actually what I am more excited about. and again, the running public can check it out on, our friends over there, they are doing other events like the burpee 10 K, so it’s 800 meters and do 20 burpees for 10 K.

[00:09:54] So it ends up being. 270. No, that can’t be right. Cause that’s not divisible by two, two maybe, but whatever. it’s a lot of burpees and a lot of running. And like, I know you mentioned that before. You’re like, Oh, I want to see how I stack up in an event where there’s

[00:10:13] Josh Ried: [00:10:13] burpees,

[00:10:14]Rich Ryan: [00:10:14] mixed in with running, because you think that

[00:10:18] Josh Ried: [00:10:18] you will fatigue

[00:10:19] Rich Ryan: [00:10:19] less.

[00:10:20] From the burpees, then say a runner, a typical runner or a fast runner would. So this is like PR and it’s a little bit longer, like this is

[00:10:26] Josh Ried: [00:10:26] up your alley about I’m looking forward to that one. Yeah. I think I’ll do like, yeah. So they’re both on the same day though, right? You have like 24 hours to do them both.

[00:10:34] Rich Ryan: [00:10:34] It’s the third through the fifth, so you can get cool. So I’m going to do the burpee on the third. I’m just going to want to be a little more fresh for that. And then do the beer mile on the fourth. Another good reason is to drink all day. All right.

[00:10:49] Josh Ried: [00:10:49] Yeah. I think I’m gonna flop it. I’m gonna do the beer mile first.

[00:10:51] It’s cause it’s shorter. It’s not going to tax my posterior chain as much. And I mean, honestly, I don’t know how hard I possibly can run with like a half gallon of beer on me, so

[00:11:02] Rich Ryan: [00:11:02] right. There’s like limiting factors on that. Right. And it’s only a mile, so I figured it out. Whatever I can do with fatigue instill.

[00:11:07] Josh Ried: [00:11:07] What’s your, what’s your, what’s your 10 K time. Without burpees. It’s like you’re playing out.  before I ran,

[00:11:14] Rich Ryan: [00:11:14] I did the Spartan super challenge or whatever on the 30th of May, I ran like 10 K first ended all those, those body of exercises. And it was like

[00:11:27] Josh Ried: [00:11:27] a

[00:11:27] Rich Ryan: [00:11:27] five 20 threes, I think. Whatever that equals out to, so I’m definitely not doing that.

[00:11:35] Like, I’m not sure how to pace that. And I was actually talking to Kirk about it, like

[00:11:37] Josh Ried: [00:11:37] we’re, we’re

[00:11:38] like,

[00:11:38] Rich Ryan: [00:11:38] what kind of pacing you think this is? Cause it could take up toward an hour. I think this could be a long event, you know? Cause even if you do

[00:11:44] Josh Ried: [00:11:44] like that,

[00:11:45] Rich Ryan: [00:11:45] 10 K was like, you know, 33 minutes or something, right?

[00:11:49] Like, and then you add that many burpees,

[00:11:52] Josh Ried: [00:11:52] a lot of burpees.

[00:11:54] Rich Ryan: [00:11:54] So, I’m thinking kind of going toward more like half marathon or marathon pace. Five forties to

[00:12:01] Josh Ried: [00:12:01] five, 600. For that, I’m excited for that. I’m going to see how much those are. Those like pushups and kettlebell swings were paying off. Cause the burpee is pretty much the combination of both of those things.

[00:12:09] Rich Ryan: [00:12:09] Yeah. So that’s gonna be real exciting. So yeah. I’m going to see how that, that I’m going to kind of test it out this week to do like a three mile something similar, just to kind of see what that pacing is going to be be like, because yeah, I mean like it’s a real event, the pain money, the pain out. I think usually, well, I think our friend more God debt will do well from a guest of the podcast.

[00:12:27] Josh Ried: [00:12:27] I got to get there with them. I got to make a bet with him. See if I can beat them.

[00:12:31] Rich Ryan: [00:12:31] Yeah, we’ll do that.

[00:12:32] Josh Ried: [00:12:32] has to do Guinness. Well then we’d have to do we have to do it before the beer mile? We’ll figure something out.

[00:12:37] Rich Ryan: [00:12:37] I don’t think Guinness will be hard. Guinness is only a feels like it’s a heavy beer because it’s on

[00:12:44] Josh Ried: [00:12:44] a, it’s a pseudo heavy beer.

[00:12:46] Rich Ryan: [00:12:46] No it is cause it’s, it’s carbonated with, nitrogen instead of CO2. So it makes it creamier like that’s, that’s why it, it, it seems like it’s heavy, but it’s really a light beer. It’s only like four point something. I don’t even know if it qualifies.

[00:12:59] Josh Ried: [00:12:59] I have the ultimate challenge. Alright. If anyone out there is looking to get co Raisy do golden monkey by victory.

[00:13:06] Oh, what is it like a Belgian triple

[00:13:09] Rich Ryan: [00:13:09] it’s, 9%, something like that. Yet. I was talking about that with Matt lip tech and other former guests of the show. He’s a big advocate of wire Bocker beer, and they made their staple by making these massive, crazy ABV beers

[00:13:22] Josh Ried: [00:13:22] that are like

[00:13:24] Rich Ryan: [00:13:24] 10 to 12. And there’s one called like blithering idiot, which is a barley wine, I think.

[00:13:27] And we were just like, yeah, let’s do a beer mile with this and see. If we don’t die, that would be the winners to not die.

[00:13:34] Josh Ried: [00:13:34] Yeah. I think that if I ever need to find like some of the best beers out there, I’d go to Matt. He’s like Somalia for those things.

[00:13:41] Rich Ryan: [00:13:41] He’s good. Yeah, we can, we can, we can talk that

[00:13:43] Josh Ried: [00:13:43] for, we can chop that up all offer a long

[00:13:45] Rich Ryan: [00:13:45] time, but, So, if you are interested in doing that over the fourth weekend, cause a lot of times there are, you know, firecracker races, probably not this year, but, it’s cool to have him do an event.

[00:13:55] And if you want a drink in the morning, he’s doing a warning. So I encourage you all

[00:13:59] Josh Ried: [00:13:59] to do this event.

[00:14:00] Rich Ryan: [00:14:00] It seems like it’s going to be fun. and on top of that, we did want to cover today was something that we kind of kicked around. a couple of weeks, couple months ago

[00:14:08] Josh Ried: [00:14:08] is about kettlebell training

[00:14:09] Rich Ryan: [00:14:09] and we wanted to do this

[00:14:11] Josh Ried: [00:14:11] because it is a, an

[00:14:13] Rich Ryan: [00:14:13] awesome tool to implement into your training.

[00:14:15] It’s it’s easiest to use once you get it, once you get it down, it can give awesome benefits, especially for an obstacle course, racer. Because it does hit so many different areas and you kind of get some,

[00:14:25]

[00:14:25] some really cool adaptation from it, but because we’re not sure like what everybody’s accessibility would be for the kettlebells and Jim’s were closed.

[00:14:34]we figured that was a good time to do it because gyms are kind of opening back up in some parts of the country and also kettlebells have been. I’ve been, I signed up for all the notifications to get emails for when the, the kind of bells come back and stock from like kettlebell, Kings and rogue. And I’m getting some of these emails, so we might be able to buy some kettlebells soon.

[00:14:52]but I think it’s a cool thing to kind of implement as you come back in. And especially if you’re out of a strength training routine now would be a good time to kind of bring things into the mix. So, Josh and your case, when you hear someone talking about kettlebell training, what do you think like the.

[00:15:08] Is meant by that.

[00:15:10] Josh Ried: [00:15:10] If someone says they’re doing incredible training, I mean, just by looking at them, I might be able to tell if they’re just swinging a kettlebell around poorly and just like making a quick snap judgment. It’s like, okay, maybe they’re just doing it crappy, but like, they’re super excited to have the kettlebell in hand.

[00:15:24] Cause like it’s the hot thing to do or someone’s using it as like a serious tool and they’re using it in many different facets because they know that it’s going to bring them to the top of their game and whatever sport or activity they’re taking, they’re taking part in. But. Yeah. Kettlebell is just like one of those super simple tools that with just like a few moves, you can kind of hit a whole, a lot of, a lot of facets of performance.

[00:15:48] So, I mean, yeah. Kettlebell is just a super simple tool. So when I hear someone saying that they’re using it, I think, well, awesome. Tell me more.

[00:15:56] Rich Ryan: [00:15:56] And essentially it’s just a Canon ball with a handle, right? It is that simple. And it’s like, It’s fairly simple, but you know, it’s heavy, but so our

[00:16:06] Josh Ried: [00:16:06] dumbbell sort barbells.

[00:16:07] So

[00:16:08] Rich Ryan: [00:16:08] like why, why are they cool? Why are, why are they good to use? What kind of benefits do you, do you see them? Why do you use them?

[00:16:17] Josh Ried: [00:16:17] Well, if your house ever burns down the kettlebell or survive, they’re just wonderful. Yeah, it’s I mean, it is a kind of bell or a cam ball with a handle on it. And the cool thing is that with like the way the mass is situated and you’re holding it from the top, it’s the, the way the weight moves around is it ultimately becomes like an extension of your arm and it operates mostly in like a pendulum motion and it requires your body.

[00:16:40] Well, here’s the cool thing about it. And one of your previous podcast, Cassidy, Epic cast, Epic. She was making the kettlebells and she had mentioned something, which is it. It can move to you. The kettlebell can move to you. Whereas if you’re gripping a bar bell, it’s a straight line. Your arms have to hang out on that.

[00:16:56] So people have different bodies, different amounts of rotation available with their shoulders. The kettlebell can kind of move to, to you. Granted they’re still absolutely certain form, techniques to move the bell, but you kind of like meet in the middle and the kettlebell will help move to you. So ultimately it is the best tool to adapt.

[00:17:14] To your body. And again, since it’s the way the handle situated above the middle of mass and the whole pendulum pendulum function is it requires, requires momentum and fluidity. So you you’re never, you can’t fight the bell, you can’t fight it. Whereas with other ways, sometimes you can kind of grit your way through a movement.

[00:17:32] There really is no fighting. The belt either moves smoothly or it doesn’t. And you just get out of the way and drop it.

[00:17:38] Rich Ryan: [00:17:38] That’s a, that’s a great point with that. And we may have that experience. I don’t want to go overhead if it’s like a strict press or something like that. And it gets out of line or like the rotation gets too far and it starts to pull me to the way, like, it’s hard to, to regroup on something like that.

[00:17:52] And there’s this element of rotation that, that, the Cassie also spoke to as well, that it has,

[00:17:57]Josh Ried: [00:17:57] that helps like rotate

[00:17:58] Rich Ryan: [00:17:58] around your shoulders. It’s really great for solar stability and those types of movements as well. And. They are. Yeah, just simple.

[00:18:06] Josh Ried: [00:18:06] Like they are

[00:18:07] Rich Ryan: [00:18:07] a lot of just basic movements that you can put in practice that will give you a lot of bang for your book.

[00:18:13] How did you come across kettlebells?

[00:18:15] Josh Ried: [00:18:15] I came across kettlebells, actually just a, a few years ago. So not too long ago, I ran two or I got linked up with this, gentleman, Brian Lawson. Who’s a local. And he’s like the only guy within a few hundred miles who had his level two kettlebell certification through strong first, all he’s worked directly with Pavel and he’s just.

[00:18:36] He’s obsessed with kettlebells, you know, as you imagine someone would be, if they’ve worked directly with padlocks, Pavel is quite the charismatic individual and, but there’s a, there’s a lot to it. He, he’s very good at explaining the movements, why they’re good. you know, not just like the weight, but the movement, the reps, the rest, why all of, the, the way it’s structured is so good for you.

[00:18:56] And he kind of mentored me. He showed me, he pulled me through a lot of movements. I helped point out like where I was doing wrong, where I was doing it well, and really just guiding me into good movement. Then after that I bought some kettlebells, so are moving around and it just, it just felt so unbelievably good.

[00:19:11] And so him and I have kind of linked up here and there to, it’s kind of like do a spruce up now, him and I are working together and we’re trying to put some stuff together. So yeah, I mean being a, being a little too, sir, he’s got a lot of really awesome information that, I’ve really enjoyed bringing on and look forward to implementing more myself.

[00:19:28] Now with my clients

[00:19:30] Rich Ryan: [00:19:30] and in public, that soothing is a, is a Russian fitness instructor. Who’s kind of like a legend, right? Like, and he’s the ultimate resource for these things. Most of the things that I’ve learned on independently have come from pebble and he has, he’s been on podcasts before, and he also has a handful of books that are.

[00:19:48] Straightforward, no nonsense, no fluff. Just information about how to use these with some very basic program. So if you did want to learn more, these books, they’re, they’re fairly cheap as well. I think he has some DVDs, DVDs, some video instruction. Also.

[00:20:03] Josh Ried: [00:20:03] We definitely have the DVDs.

[00:20:05] Rich Ryan: [00:20:05] If you can’t even get it streaming, he’s like, no, we ship you DVD.

[00:20:09] Josh Ried: [00:20:09] And then.

[00:20:11] Rich Ryan: [00:20:11] And he is a great resource. And you mentioned the certification that’s along that as well as strong first and that’s his certification platform and there’s also resources on there as well. So if he wants to learn more about the kind of basics of kettlebell that is. I would strongly recommend using him

[00:20:29] Josh Ried: [00:20:29] because there’s a lot of other people who’ve grasped these kind of bells because they’re

[00:20:32] Rich Ryan: [00:20:32] cool and a little bit different, but to learn the actual basics and fundamentals, I would go right to him because he’s kind of the source behind everything.

[00:20:40]and in my experience, I came across, kettlebells first doing CrossFit and the CrossFit, we, Oh, the Mo was basically only like one movement at first was. The kettlebell swing, but it was an American kettlebell swing quote, unquote, which looking back now, which is just crazy because it’s a swing that you go all the way up over your head.

[00:21:00] And the kettlebell

[00:21:00] Josh Ried: [00:21:00] is

[00:21:01] Rich Ryan: [00:21:01] the bottom of the cut above is toward the ceiling was just this insane amount of motion for a kettlebell swing like that. And it ends up being a lot more shoulder and arm oriented.

[00:21:10] Josh Ried: [00:21:10] It’s hard to get that kind of all the way up without

[00:21:12] Rich Ryan: [00:21:12] using that. it’s just easier to judge cause you can get all the way up and you can kind of push your head through.

[00:21:17] So just like anything with

[00:21:18] Josh Ried: [00:21:18] CrossFit. I was going to say it makes sense how this using that kind of application to it, it’s more specific to like the snatch or something, but yeah, since your hands are so close together, I see it being at a higher. a greater chance of like shoulder impingements

[00:21:31] Rich Ryan: [00:21:31] totally.

[00:21:31] And I’ve seen people get it to the top and have a fall over backwards and kind of lose it. Oh my gosh. Backwards, you know, like

[00:21:37] Josh Ried: [00:21:37] the 70 pound kettlebell and lose it up overhead. You

[00:21:40] Rich Ryan: [00:21:40] got to get out of the way.

[00:21:41] Josh Ried: [00:21:41] And I think that that’s all, I’ll just say, like that said, I do enjoy like face poles where the handle comes up towards your face, towards your, your head.

[00:21:49] But since your elbows are flared out, they’re not, they’re not so tucked up. You get a little bit more, you get better external rotation, a little more free external rotation in the arm.

[00:21:58] Rich Ryan: [00:21:58] Then you get your upper back kind of into the mix too, which is a tough, tough spot to hit when you’re doing anything face pulls like in, toward

[00:22:04] Josh Ried: [00:22:04] your, your eyes or upper back.

[00:22:06] That’s

[00:22:06] Rich Ryan: [00:22:06] a good,

[00:22:06] Josh Ried: [00:22:06] use for your,

[00:22:07] Rich Ryan: [00:22:07] your upper back, which is tough to get. but I think, I think CrossFit brought in American Cabo because the American quote unquote kettlebell swing because. Like I said, because of the performance

[00:22:17] Josh Ried: [00:22:17] aspects of America and being like,

[00:22:20] Rich Ryan: [00:22:20] no, we’re taking this, we’re doing

[00:22:21] Josh Ried: [00:22:21] cool.

[00:22:21] We’re going to go bigger. We’re going to bring that up a little higher.

[00:22:24] Rich Ryan: [00:22:24] Yeah. But so, and then, and then that just kind of, and they started at the games, right? Like there was once a, an open workout that had, Kettlebell swings and it’s so in which it needs to be judged. And then at the games back in the day, Oh, Oh eight Oh nine, they would use kettlebell swings, which also needs to be judged.

[00:22:40] And at that time, everything that happened at CrossFit main site or the games kind of leaked throughout all the affiliates. So people just grabbed a American kettlebell swings as the appropriate way to do kettlebell swings. And I’m. One of thousands of people who have been introduced to kettlebell swings through CrossFit.

[00:22:59] But I do implore you to not do American kettlebell swings. They are ridiculous. And looking back at it now, it’s like, that’s just not an appropriate way

[00:23:07] Josh Ried: [00:23:07] to go about.

[00:23:08] Rich Ryan: [00:23:08] With, to go about your swings. I mean, it could be a tool I suppose, above, but ultimately if you’re doing swings, you want to keep it like out in front of your face.

[00:23:15] And Pablo will definitely explain why, that is the best way to go about using that. So say if somebody was to want to get into kettlebell training, like how would you get them started? Like what, like, because. You can get a couple of them, but they’re, they’re heady. they’re not that cheap. I think they’re about two pounds, $2 a pound.

[00:23:36]so it’s a bit of an investment upfront. So where would you have someone start in terms of weights for a cut of off, if they’re just getting started, if they’re relatively active, maybe strength, train. Couple of days a week, but not, not nearly like advanced,

[00:23:51]Josh Ried: [00:23:51] I mean, I would say for like, the average female probably starting out and just like the 10 to 12 kilogram range, if you’re, if you’re really haven’t ever touched one before, that’s pretty light, but you can do some more high repetition stuff.

[00:24:03] You’ll be able to use it for overhead things. And really just be able to work on the, the essence of the movement because the heavier, the weight gets you get fatigue. You can’t focus on your form. And then for men, you could probably start out with 14, 16 kilograms, for the men. And then I think the next level up after working with that for a few months, a couple months, few months would be a, 16 for the women and then 24 for the men, which is pretty much the, the standards.

[00:24:26] I probably what they use in CrossFit. That’s what. A strong first, those are the weights that women and men will use for their

[00:24:34] Rich Ryan: [00:24:34] tests,

[00:24:35] Josh Ried: [00:24:35] for their swing Nash tests. So those are pretty, those are pretty standard weights.

[00:24:39] Rich Ryan: [00:24:39] Yeah. I think that’s like the military standard as well is the, I’m going to talk in pounds, just, just for the sake and not necessarily what kind of ELLs is that there, there are like three different measurements you can go off of.

[00:24:48] There’s a kilograms, there’s lbs, and there’s also the Russian measurement of foods. So crude is a 53 pound kettlebell, which is a 28, 26, 24, 24, or

[00:25:01] Josh Ried: [00:25:01] it’s like 52.9 pounds.

[00:25:03] Rich Ryan: [00:25:03] Right? Right. So, yeah, the, the 53 for men and 35 for women is kind of the military. Requirement or military just assigned weight that they would use for this.

[00:25:13] And I think that you’re right. I think starting at just the one, maybe a half food

[00:25:18] Josh Ried: [00:25:18] or the one

[00:25:19] Rich Ryan: [00:25:19] directly below, in those sense would be a great place to start because you don’t want to get started and have something that’s too heavy that you can’t do. like I said, overhead things with, and you’re pretty much stuck doing, Dead lifts with, and they have this big piece of equipment that you can’t really move.

[00:25:33] So I would definitely err on the side of the lighter end, but, but not getting a 10 pound one because at that point

[00:25:39] Josh Ried: [00:25:39] they

[00:25:41] Rich Ryan: [00:25:41] don’t want, cause then you’re just doing, Really, really light stuff on that. That won’t be enough weight pretty much for anybody.

[00:25:47] Josh Ried: [00:25:47] Yeah. There’s a really good argument for needing to have at least a good enough of a load to require you to be able to focus.

[00:25:55] Cause you can really man or woman handle a weight. If it’s that light

[00:25:59] Rich Ryan: [00:25:59] person handle,

[00:26:00] Josh Ried: [00:26:00] right. If you can person handle a weight, it’s super light, but, but if it’s heavy enough where you can control it, but you have to focus on controlling it, that’s an inappropriate way.

[00:26:10] Rich Ryan: [00:26:10] Yeah. And that’s kind of what I

[00:26:11] Josh Ried: [00:26:11] do.

[00:26:11] Like the,

[00:26:12] Rich Ryan: [00:26:12] the Russian measurements of the half food, food, and two pood, which would be a 70 pound, is that you can either, and I think Paul says this in one of his books, it’s like, you can’t even lift it or you can’t, you know, like there’s not like go down five pounds. There’s not go down another. Guy’s like, you have to meet, you become proficient, you have focus on it.

[00:26:27] And then when it gets to the point where you need to move up and you’re still gonna have to focus, so it’s not anywhere in that middle ground. so I kind of liked those. Those measurements at the, at the Russians do kind of use of, 3,500, three 70. I think those are, are really, good, heavy, challenging weights that you’ll use for a lot of the different movements, because this is a really great tool to implement core stability and, and power

[00:26:52] Josh Ried: [00:26:52] output.

[00:26:52] So, Oh my gosh, it’s phenomenal. It’s almost second to none. So I was going to ask you if you, you started doing kettlebell swings in American style in. CrossFit. What was the introduction to that? Like what were the precursors, as far as cues go or necessary movements before you actually picked up the bell and started swinging it?

[00:27:09] Like what, what are your instructors put you through?

[00:27:11] Rich Ryan: [00:27:11] Yeah, that’s a great question. And in CrossFit, they, they, they focus pretty heavily on hip hinge to start. And when most people come in and they might not have a familiarity with something like that.

[00:27:23] Josh Ried: [00:27:23] So

[00:27:24] Rich Ryan: [00:27:24] the basic squat and deadlift was the precursor to any type of swing.

[00:27:29] But once you get that hip hinge down, you can, you can. Start to load it up almost right away. And, and thinking about the hip hinge, if you would think

[00:27:38] Josh Ried: [00:27:38] about

[00:27:38] Rich Ryan: [00:27:38] a standard door hinge, when you open the door, the door is completely, sturdy and flat and the door

[00:27:45] Josh Ried: [00:27:45] and the wall, it’s a fixed

[00:27:46] Rich Ryan: [00:27:46] two is also doesn’t move.

[00:27:47] So you kind of think of it the same way at your hips. Like your upper body doesn’t move at all. As you hinge down and your lower body doesn’t move either. whereas. When we start to kind of go into a squat motion, or a lot of times you see these kettlebell movements done, improperly, is there some bending at the legs and surrounding at the back.

[00:28:03] So really figuring out that hip hinge is crucial to start and making sure that you’re tight in your core and that your lower body is, is sturdy into the ground. And that you’re just kind of pushing your butt backwards so that you get that kind of downward motion. so that was really the first part. I think that’s a place where.

[00:28:19] Most people should start. and I’ve found that just working with, with, in a CrossFit setting and helping people learn the hip hinge that as it is a basic pattern, but it’s not, it doesn’t stay top of mind. Doesn’t stay accessible if it’s not practiced over.

[00:28:38] Josh Ried: [00:28:38] Over and over.

[00:28:39] Rich Ryan: [00:28:39] So you can kind of lose that.

[00:28:40] Like, whereas the spot people kinda know how to squat, but you might not hip hinge at the hips particularly well, and you pretty much have to, to do anything with the kettlebell,

[00:28:50]

[00:28:50] appropriately.

[00:28:52] Josh Ried: [00:28:52] that’s something that I like about the, the literature on kettlebells, specifically from paddle is that they don’t really refer to working with the kettlebell is exercise it’s practice, practice, practicing proper strength.

[00:29:04] Rich Ryan: [00:29:04] And that’s, that’s a really good way to approach it. And this is a

[00:29:08] Josh Ried: [00:29:08] couple of

[00:29:09] Rich Ryan: [00:29:09] progressions and regressions. You may be used to us as

[00:29:11] Josh Ried: [00:29:11] well as to start with,

[00:29:13] Rich Ryan: [00:29:13] an on a box squat and to do a box squat. It gives you a target to aim for your butt to land on so a box, but you would just have a box behind you slightly and you push your butt back and then slowly drop until you get to that box.

[00:29:26] And then once you reach that box, you kind of sit your weight entirely on it, and then you just drive through your heels to come back up. And this is a great way to practice that hip hinge. And then the, the next step in. A progression for a kettlebell swing would then be essentially jumping off the box.

[00:29:43] So it’s a hip hinge and to an explosive movement of opening the hips completely. So be ending the hips back, dropping your butt to the box and then driving through your heels and exploding up to the sky straight up, not like out because that’s also a kind of a, something that seems to be, W w like intuitive when it comes to an exploding through the hips, it’s just kind of really thrusting forward, instead of coming up, but you want to come up with it as well, too, to get that full extension.

[00:30:11]So have you gone through these types of things as well? Like when you were kind of going through this was a hip hinge, a pattern that you already had down or did this really kind of reinforce

[00:30:18] Josh Ried: [00:30:18] it for you? I was a, I felt pretty good about myself. When I first started working with him, he had a lot of things to say about like the way I was gripping the kind of pelvis, as far as the pins goes, things were good because I had done lots of dead lifting up to that point.

[00:30:30] So I had good like posterior chain integrity. for me it was mostly the, like the rotation of the bell, the positioning of it in the hand, throughout the movement and ultimately posture at the top. Cause, like you were just saying was sending back for the box and then. Standing straight up and getting really tall through the hips, let a leg straight out there.

[00:30:51] If you don’t counterbalance the bell properly, you’re actually kind of leaning back a little bit. Cause the Bell’s going out horizontally. That’s like for both forward movement, more than anything. And as your upward movement, that kind of counteracts it. So if you like, you end up more on your toes, that’s a great indicator.

[00:31:06] Like you didn’t counterbalance it and you didn’t propel yourself upward, properly to counter that way. So just kind of finding the fluidity within that and working with the bell so that we were perfectly balanced in our trajectory.

[00:31:21] Rich Ryan: [00:31:21] I was doing a CrossFit comp one time and there was kettlebell swings in it.

[00:31:24] And Eric, of course, of course, American and D I got someone, took a picture of me. I was on my tippy toes all

[00:31:30] Josh Ried: [00:31:30] the

[00:31:30] Rich Ryan: [00:31:30] way. I’ll just extend it all the way through.

[00:31:33] Josh Ried: [00:31:33] Like, it’s a harder one to lift you off the ground dude. Like,

[00:31:38] Rich Ryan: [00:31:38] but then when it comes back down, you’re in this. Ridiculously unstable position. Like you are on your toes, like instead of being grounded through your heels, it’s not as strong.

[00:31:49] I definitely leaked the energy out through my hips because I use my, my toes and my ankles to try to propel it forward where I was. If I’m driving appropriately through my hips, I should be pushing my feet as hard as I can down through the ground. And it should almost be like,

[00:32:04] Josh Ried: [00:32:04] Like

[00:32:04] Rich Ryan: [00:32:04] if you’ve ever tried to, this is definitely, this is exactly what it is.

[00:32:07] But if you jump without trying to have your feet, leave the ground, that’s kind of what it is. Push your feet down. Try to jump at the same time. That’s the feeling that you should have, and it’s a complete powerful position. If you could have one to your toes, you just lose all of that. It’s just like

[00:32:21] Josh Ried: [00:32:21] nothing.

[00:32:22] Totally. Yeah. That’s perfect. Yeah. So that’s what I love about the kettlebell swing and that, that kind of ties in nicely with why. Maybe American swing isn’t the best. And Pablo would would say, just stick to the Russian and especially a hardstyle swing. You have a very short ban band of like the movement is a rather small movement, but there’s so much power.

[00:32:41] There’s so much energy within that short movement. So when the hips go back and then you snap up, you’re not coming up onto your toes, you just. You lock out at the heels hips knees, and then the bell goes up to right in front of you. And in that short range of motion and those, those little movements, there’s so much power in there.

[00:32:55] That’s the whole point. That’s the whole purpose behind this is that like maximum power and velocity produces. I mean, forces like is mass, like over time. So you’re trying to maximize that. So you’re not going for like a big arc emotion. You’re trying to create extremely quick thunder as lightning bolt, bits of power.

[00:33:13] Rich Ryan: [00:33:13] A hundred percent and then it’s on when that bell comes up. And also when it comes down, if you’re

[00:33:18] Josh Ried: [00:33:18] all the way up overhead,

[00:33:19] Rich Ryan: [00:33:19] it’s going to be hard to pull it in that appropriate RQ.

[00:33:22] Josh Ried: [00:33:22] If you’re going to

[00:33:22] Rich Ryan: [00:33:22] pull it, it’s probably gonna come straight down. Right. And then to gather it, you’re going to have to bend back at the knees and you almost ended up kind of cleaning it at that point or doing a good dead stop snatch.

[00:33:31] That’s essentially what American couple ends up being as a two handed snack. Which is not the same thing as a powerful swing. So on a Russian style swing, which is eventually just going to come as high as, as the power that you produce, but it should be kind of at face level. Right. And the kettlebell should be pushed straight out.

[00:33:48] So the bottom of the kettlebell should be pointing at the wall that you’re facing. And then when that should be the only time that it’s passive is where it’s floating, floating right in front of your face. And then you need to pull it back as hard as you can, because you want to generate that power on the way back as well.

[00:34:04] And that’s going to engage your lats much more, and it’s going to give you a much greater power to and control. That you start training. If you’re able to create power on the way up and generated on the way down, whereas the American kettlebell swing, it’s like, it’s a completely different path and it’s a, it’s just a different thing.

[00:34:21] And it’s just for competition. So if you’re not doing it for competition, which we’re not talking about competition right now, because there are no kettlebell swings and obstacle course racing, then you need to

[00:34:31] Josh Ried: [00:34:31] do Russian

[00:34:32] Rich Ryan: [00:34:32] kettlebell swings. And along those lines, when you’re pulling it up toward your, your face and it’s at that part, that’s floating.

[00:34:40] How did it go for you when you were like in your shoulders and back? Like, did you have to put much focus on your upper body during, when, when learning this

[00:34:49] Josh Ried: [00:34:49] off the bat? Yeah. I noticed that because like with a deadlift, with a heavy deadlift, my shoulders would already want to be staying pulled down.

[00:34:54] Cause the weight isn’t coming up in front of me, but it’s something that happened when I first began the swing. I wasn’t packing my shoulders down and holding it down. Like it’s my last. So I just had a little bit of elevation in the shoulders, which are ultimately. Increased the length of the LIBOR, you know, from my feet up to my shoulders, putting a little more stress on the back.

[00:35:10] So by keeping the shoulders down away from the ears and the lats tight things packed down that gave more stability to my spine and ultimately gave, allowed me to do safer and more powerful swings.

[00:35:21] Rich Ryan: [00:35:21] And yeah, like the, the, the idea of packing it down is, is a good one. So you don’t want to be shrugging those shoulders up as that cuttable comes up to your face level.

[00:35:29] You want to have pulled back down, like depressed back into your back and also have like the, the actual shoulder,

[00:35:36] Josh Ried: [00:35:36] like tucked

[00:35:36] Rich Ryan: [00:35:36] back into the socket essentially. So it’s not extending out. So that kind of, Bell’s not pulling that shoulder out of place. You want that thing pulled back in it as well. And essentially that’s what we would call active shoulder.

[00:35:49] So you can kind of do those things in practice those things. Isn’t just by putting it out in front, putting your arm out in front of your body and kind of pushing it out and then pulling it right back and also doing, do you ever do a scalp switch where you’re engaged, where you’re, you’re hanging engaged and kind of pulling your shoulders down and then, and then, getting back into a, an active hand position.

[00:36:08] Nice.

[00:36:08] Josh Ried: [00:36:08] I lost you for a second. There. You froze out for like five seconds. I was talking about.

[00:36:13] Rich Ryan: [00:36:13] It was spectacular. If you ever done scap pull ups where it’s like, you’re an active hang position and you’re depressing the shoulders down, and then we’re going back into the active position. So that’s a good way to kind of practice this because that is a piece

[00:36:25] Josh Ried: [00:36:25] that

[00:36:26] Rich Ryan: [00:36:26] is going to important and can lead to injury if you’re are, if you’re not

[00:36:28] Josh Ried: [00:36:28] active through your, your shoulders.

[00:36:31] Yeah. Yeah. Actually a really good way to that is if you have a TRX, if you have rings or you can just like, hang a towel over a bar or something, just get yourself low and get into like the Australian pull up position. So that, that really replicates simulates in a way,

[00:36:44] Rich Ryan: [00:36:44] the

[00:36:44] Josh Ried: [00:36:44] position at the top of a, a Russian swing where straight out in front of you, and then you can get really accurate and really do nice articulations with the scapula, do full cars, do retraction depression, and really get a good feel of what it’s like to have a strong, sturdy back, with straight arms.

[00:36:59] Out in front of you, but you’re playing down. So they’re actually above you, but same thing,

[00:37:03] Rich Ryan: [00:37:03] semantics, the, and the arms, this is not an arm exercise. This is completely generated through your hips. It will end up taxing to grip. I do want to talk about your, like the grip benefits and the benefits of it that it has for your lats and your hands and your wrists, but it shouldn’t be carried

[00:37:22] Josh Ried: [00:37:22] through your,

[00:37:24]Rich Ryan: [00:37:24] the kettlebell during the swing.

[00:37:26] Shouldn’t be. Carried it all are meant to be generated by your arms. It should just be like an extension. Your arms are essentially ropes that are tied to the kettlebell and everything else is moving through, your hips and through the end, through your legs and your posterior. So you’ll see that quite a bit too, with people kind of pulling that kettlebell up as opposed to generating enough power.

[00:37:48]so when you see something like that, or if something like that has happened, like what would you do to address

[00:37:54] Josh Ried: [00:37:54] or help

[00:37:54] Rich Ryan: [00:37:54] someone, fix that type of movement?

[00:37:57] Josh Ried: [00:37:57] If someone’s being really dominant in the arms, I’ll tell them exactly that, that their arms are. Pretty much ropes. There’s some cool tricks that you can do.

[00:38:03]I mean, a nice thing to do to get the proper cue is to maybe go back to some Sumo deadlift with the bell to, cause their arms will be straightened out. We’ll tell them to like, let the arms to be straight, keep the shoulders down, but that’ll get them primarily producing force or on the glutes. And, and work in that hip hinge.

[00:38:18] And that’s something that you can go into after that is, put a towel around the kettlebell handle to exaggerate the pendulum like motion. So you really can’t muscle the kettlebell up at that point, or also it’ll hang beneath your hands and it’ll be just very awkward. So, and just doing really slow motions and gradually getting, making bigger arcs.

[00:38:37] And ultimately the goal is to keep the bell being straight. With the hand and not letting it hang underneath the arms. Cause that would be an indicator that the arms are lifting when the bell does not want to lift with them

[00:38:48] Rich Ryan: [00:38:48] a hundred percent. So like, as I said before, the bottom of the bell should be pointed at the wall in front of you.

[00:38:53] And I’ve liked that towel drill. And I actually kind of liked that as far as specificity.

[00:38:57] Josh Ried: [00:38:57] For

[00:38:58] Rich Ryan: [00:38:58] obstacle course racing, sometimes I’ll program that I’ll do that myself. I’ll like, I’ll do towel carries or I’ll hook towels onto a kettlebell and carry it that way to kind of get that crushed grip strength or something like a rope or like a twirly bird type of obstacle.

[00:39:12] Josh Ried: [00:39:12] So that’d be one.

[00:39:13] Rich Ryan: [00:39:13] Yeah. So I wonder like, I mean, I don’t know why that wouldn’t translate because it’s a little bit, then I got to crush it a little bit harder and I just think that the risk of a losing it under fatigue is probably greater. So

[00:39:23] Josh Ried: [00:39:23] maybe do that outside

[00:39:25] Rich Ryan: [00:39:25] or somewhere,

[00:39:26] Josh Ried: [00:39:26] or be very aware of your environment.

[00:39:29] Rich Ryan: [00:39:29] Yeah. Like me and my mini gym on the third floor of an apartment complex with like my bookshelves and stuff in front of it. I don’t think I should be swinging a 53 pound kettlebell

[00:39:38] Josh Ried: [00:39:38] with a tack to a half food. Yeah.

[00:39:41] Rich Ryan: [00:39:41] Yeah, I’ll do

[00:39:41] Josh Ried: [00:39:41] I’ll do, I’ll do a lighter.

[00:39:44] Rich Ryan: [00:39:44] Yeah, absolutely. And. That was something that is interesting about the, this, kind of take that a Russian weightlifter had on us to meet you cold cough.

[00:39:54] I mean, he’s, he’s still relevant and he’s this monster of an, of a man, obviously, of course he’s juicing. I mean, he’s Russian, so he’s part of that. So I don’t think he peed anymore, but if you have a, he’s a great Instagram follow cause he. Because he just does insanely silly things, but I think it was him, who had the con commentary on Americans having arms that are too strong.

[00:40:15] So they try to muscle everything. And that’s why they’re not great at weightlifting. Cause essentially weightlifting is the same thing. Your arms are. They only are really there to,

[00:40:23]Josh Ried: [00:40:23] fix your body to the

[00:40:24] Rich Ryan: [00:40:24] barbell and everything else is, a power position. Like what we’ve talked through the kettlebell swing.

[00:40:29] So. it’s just natural. Cause we train our arms so much, for like aesthetics and it’s just kind of what the gym settings are built out. Like, so lot of times people, when they’re coming from a traditional shrink training day, go into kettlebell training or weight lifting and their arms are already yoked 10.

[00:40:44] They’re already used to doing a lot of work with their arms. So it’s kind of counterintuitive for people to lift something in front of them and not just use their shoulders and arms. So just, just think of that, even if your big jacked arms, this is not an, our movement at all. It’s not to make your arms more Jack is to make your core jacks and, just making you super powerful.

[00:41:02] Josh Ried: [00:41:02] I’m really glad you mentioned that. That’s, that’s such a good point because like, with some of these compound movements kettlebell, especially, but like other ones as well, but you, you have to really appreciate how much your entire body is working together to lift something off of the floor. Your arms can only do so much.

[00:41:18] And if you can. For example, you can take a, you can take a lightweight, right? You can probably just lift it right up in front of your arms, right. Or you can let your arms become complete ropes, total noodles, where you’re just like barely holding on to the kettlebell. So it doesn’t go flying into your bookshelf and you can make that thing go flying with just your hips.

[00:41:35] You can probably even do the slightest motion, bring your hips back just a few winches and shove them forward with enough power. That way it’s going to go flying. And from that, you can really in first, like, okay, I have so much power to, to offer from other areas of the body. And that’s one of the beautiful things that I can appreciate about something like a kettlebell swing, where it’s like, it’s not specific to any sport, but it is.

[00:41:56] I mean, I think, think about it, whether it’s a football player, who’s down on the line, ready to sprint up that kind of snapping upward motion. Like I was saying before, it’s not a burpee, but it is an exaggerated powerful hip extension, which is part of the burpee. And then with running. And this is especially when you get into like a single arm swing where things are asymmetrical.

[00:42:16] You have a, you have a certain torque in your abdominals in correlation with, you know, I ended up the exact same time as a certain response in this and you’re cruising and your hamstring. So it’s such a, it’s such an, just a freaking awesome tool for your, for you to learn how your body. Moves and then start doing that well and practice that you’re not just doing exercise, you’re practicing the motion.

[00:42:36] It’s like get familiar with how your body can move to produce the maximum amount of power.

[00:42:42] Rich Ryan: [00:42:42] And that’s something that I forget. He and I were talking about Powell this whole time, but that’s the resource that is and where you should go to, but he calls it the, I forget something effect like the, what, the, what the heck effect like that.

[00:42:55] There you can get in other areas of athletic performance from doing things that are not specific like that, like the swing in particular, he actually cites this one study, where they break two groups in, in, They break up people into two groups and they do a pull up tests, broad jump tests, a hundred meter sprint, and one K run.

[00:43:14] And they have one training group trained specifically for that. And they have the other group do the kettlebell training. And the kettlebell training, outperformed, the, the standard training protocol. And there was another study that was done with actual obstacle course races. I don’t, I don’t know.

[00:43:29] And this was more reason in 2000 more recent, recent ish. and. Where they had people do this similar type of training with, and like a control group with an obstacle course race and the kettlebell training, outperformed the control group. these were all, I tried to find these, cause whenever I read a study in a book I’m like, Hmm, let me just see what these contexts, what the context are, how they kind of.

[00:43:51] Came to this conclusion, but they’re all done. They’re all these studies are, are in Russian, so I’m just going to take it for what it is. but yeah, it does this, these movements and the powerful moments will translate into

[00:44:03] Josh Ried: [00:44:03] other

[00:44:04] Rich Ryan: [00:44:04] aspects. So that’s another reason why this is just really an awesome go-to for, for your training.

[00:44:10] And, you know, we talked a lot about the swing so far. Right. And that’s kind of the foundation. Anybody can do that. It’s it’s, it’s really

[00:44:17] Josh Ried: [00:44:17] easy to was the foundation. Yeah.

[00:44:19] Rich Ryan: [00:44:19] If you, so what would you kind of stack on top of that? How else would you use that kind of once you, once you’ve mastered the swing or if you want to supplement.

[00:44:28] Your training. where would you go from, the, the swim, the Russian kind of bell swing, two handed.

[00:44:34] Josh Ried: [00:44:34] Yeah, I’d go from you, go from that. And I’d probably keep things simple, just like sticking with one bell. one, because bells are expensive and it’s more stuff you have to carry around and you can really get so much done with a single bell.

[00:44:45] So rather than going right into like double handed on two separate bells, I would go into like one hand swings, power, power cleans. And, and not, not like hang cleans where you’re doing a swing and then cleaning up to the shoulder where there’s a lot of rotation in the arm, but Bree, a full power clean where the bell comes down to the ground and back up.

[00:45:04] And it just gives people a little more range of motion or as a little more hip hinge. And it’s a little less technical than the swing to clean and then swing point.

[00:45:14] Rich Ryan: [00:45:14] Yeah. Cause when you’re swinging that, that clean, you are going to have a little bit of control. You’re going to have to exhibit that a little bit so that, and, like controlling the arc.

[00:45:23] I think they say, instead of letting it fly out in front of you and then pulling it back into your face, you’re going to have to kind of control that from the ground up. And, it’s, it’s, it’s more advanced than, than coming to a dead stop from the ground. So I think that’s a good call. I think I cut you off.

[00:45:34] Were you gonna say more?

[00:45:36] Josh Ried: [00:45:36] So I, I mean that the single arm swing is pretty neat and then I’m a pretty big fan of the Turkish get up. Yeah. Cause the trick is get off. I mean, you’re literally laying on the ground. The bell is directly above you and you have to get yourself up from the floor. To a standing position.

[00:45:52] This is cool man of regards one, your, the, your arm, your body is underload through a huge range of motion and your kid, and you’re stabilizing this belt and you have eyes fixed on the bell. So as far as, I think that that would be good for your, like your vestibular system, your body’s moving, your arms are fixed on a target.

[00:46:09] It’s very good for your coordination and for your stability and your awareness of yourself moving through the space.

[00:46:16] Rich Ryan: [00:46:16] Yeah. The getup is an intense. Movement and it takes a lot of practice. And again, it goes back to that thing. It’s not training as this practice. and I think we should dive into that a little bit more and just, I just want to make one more comment on, on, on what you said before with the single arm swing, I think is, is the way to go, is coming from double going to single.

[00:46:34]and again, it’s gonna activate a lot more muscle in your lats on that end because you, especially, if you are pulling it as hard as you can back underneath your body, I’ve done. Single arm swings and felt like I did East centric pull ups. I was so sore the next day. It was crazy. I was like, Holy crap.

[00:46:51] My lats are just lit all like top to bottom. I’m completely blasted. So it’s definitely a way to go on that end. and just one more comment on that I thought about before, as far as the grip of things, and again, based on your lap. So when you are gripping and your have your hand placement, you want to really think about.

[00:47:08]when you’re giving that kind of breaking that handle, so really engaging in your pinkies. So it sounds weird, but if you. Pull down on your pinkie, as hard as you can, when you’re grabbing a bar, you’ll feel your lats kind of light up. So you’re kind of pulling it, pulling it down, pulling your hands down on the way, and that’s really gonna help engage your entire, your back areas.

[00:47:26] Whereas if you’re hanging on mostly with like your, your middle finger index finger thumb, you won’t get that. So you won’t get that full engagement all the way through your hand so that you are. One pricing and a grip and engaging in your bullets. That

[00:47:38] Josh Ried: [00:47:38] is a great cue. Cause the lats are such a massive, massive muscle.

[00:47:41] I mean, lit has ms. Dorsey is literally, it means largest muscle of the bag and it’s not only a strong muscle helps you move things around, but it actually also acts to stabilize the spine. So for safety and frustrating, get those

[00:47:52] Rich Ryan: [00:47:52] lots working. And they look and they look great. Get those wings out. You go to the beach.

[00:48:00] That’s great. But the turkeys get up. It is so speaking from experience, they’re scary, man. Like, cause you you’re right. You start with it above your head and you move while laying on the ground and it’s pointed straight up above your eyes then kind of to move powerfully up and, and, and, and have it rotate.

[00:48:16] So it’s directly over your head. And then comes from like a lunging position to stand all the way up. So it, it, it takes an extreme amount of stability and practice, and it’s a lot of coordination as well. It’s almost like a choreographed dance, like first to do this, then you have to swing this around this way.

[00:48:31] And it’s like a certain way that you kinda have to move your knee and your foot underneath your body. And then you’re in this lunge position and you’ve got to hope that you have the stability and the mobility. To stand up and can, and continue to keep that shoulder pack down and stable all the way through.

[00:48:45] And then, and then that rips, not over until you get back to the ground, like you don’t stand up and then set the kettlebell down. You’ve got to do it in reverse. So then you lunge back and then do the whole dance in reverse.

[00:48:58] Josh Ried: [00:48:58] Did you do it with the

[00:48:59] Rich Ryan: [00:48:59] sober side? I was just going to say yeah, that the classic, Q and practice want to explain that

[00:49:04] Josh Ried: [00:49:04] a little bit.

[00:49:05] Yeah. So, rather than going right to a wait, you’ll probably go through a few reps of it with your hand made into a fist. Cause if you’re on your arms, Up towards the ceiling. It’s like, you’re punching the sky. And so with a closed fist, you have a flat surface and you’ll put a shoe on that. And the shoe, it just gives you something to focus on to keep that shoe from falling off.

[00:49:23] And it really just makes you keep a straight arm, straight wrist and yeah, just directly above you something to focus on and then get a few reps to that. And you’ll kind of get the idea that like, okay, my arms, not perfectly straight, things are gonna fall off. It’s a different, it’s different than the kettlebell.

[00:49:36] Cause the kettlebell won’t fall off your hand, but if it gets off center, it’ll start to. Pull you in one direction or the other, unless you want a bottoms up kettlebell, which case power to you.

[00:49:49]Rich Ryan: [00:49:49] yeah. and right, so if that shoes on they’re at, like, if it’s a lighter kettlebell, it has a handle and you can just kinda do it.

[00:49:55] And if it gets out of, out of sorts or like dumbbell, you can just kind of pull it back, but then you’ll be limited and you’ll be practicing the wrong patterns. And if you’re putting more weight on, it’s just gonna, it is gonna, it’s gonna put you out of position and be dangerous. so just putting a little, putting a shoe on your fist, is, is really a.

[00:50:12] A practice in control and coordination and focus. And also, yeah, like the risk control is important because as it does get heavier, if that risk bends, and this is also an important point to talk about with the snatch and with the claim that you mentioned, you never want to have that risk kind of broken, always wants to be straight.

[00:50:28] Like if you’re punching something straight through and then having your, your, your risks, Straight through your hand.

[00:50:32] Josh Ried: [00:50:32] There’s lots of videos on YouTube to watch. They’ll kind of demonstrate how you want the kettlebell to be a little offset. The kibbles almost sideways. You have to have a 45 degree angle.

[00:50:40] The way your hand goes through the handle and allows is to be in contact with the handle and the bell. It’s a nice little nook because the bell is just centered on the back. It’s gonna watch tweak your wrist back, and that’s not, it’s not comfortable probably going to get some damage

[00:50:52] Rich Ryan: [00:50:52] there. Totally. Yeah.

[00:50:54] And especially if you’re going up in weight, if you’re feeling familiar or are you wanting to challenge yourself a little bit more? So the shoe is a great place to start as you practice and then the getup itself. I mean, it takes a long time to do like one rep, so you don’t really need to do that many reps of the get-up.

[00:51:12]Well, how many are you doing? Like how many would you do? Like again, this is CrossFit and when I have my introduction to the get up, this dude is complete, bro. Who was the coach? And sounds like, yeah, one day, you know, just had to re active recovery at 45 minutes and get up. I was like, Sam, like, that’s what you did.

[00:51:28] It’s like, but then, like it’s not a movement for. and it’s under it’s movement. It’s not a speed movement. It is a stability and power movement still. So how many, like, how do you do when you, when you kind of, programming for sets and reps for get

[00:51:43] Josh Ried: [00:51:43] ups, you know, get outside. I really don’t program it that much and I don’t even program to everybody either because they don’t have a kettlebell or because it’s just, I just don’t really see how I have those other things I’d rather than do, but the time that they have available, I usually just throw it in.

[00:51:57] Yeah, because it’s full body. Yeah. Because, you know, I want my athletes to really focus their time. Yes, they do. They do stuff to pro for like maintenance for, for stabilization. But the focus on things where it’s like endurance and power, but that’s the best use of their time. So they don’t have a lot of time to work, like full time jobs and stuff.

[00:52:15] But I like to throw in like 10 reps for a warmup alternating sides, move at a comfortable pace. And I mean, that’s going to take them a few minutes.

[00:52:23] Rich Ryan: [00:52:23] Totally. And yeah, I won’t program this really for anybody in this. I know that they. Are proficient in something like to get up if they are some sort of a trainer or they are, they know kettlebells, or if I’ve seen them, I won’t program this for something that I’ve never seen.

[00:52:39] Like, if I’m just like, yeah, I just learned this. I would need to like really have eyes on them to, to do it. but yeah, I only do. I’ll only do like five each side, like if I’m loading up heavy and I think that’s part of. that’s a recommendation from one of the programs that the public puts out there.

[00:52:53] So, because it does take a long time to just five each side and your guests, like I’m like w I’m like width.

[00:53:00] Josh Ried: [00:53:00] Yeah. So let’s, let’s talk real quick about like, scaling and doing it, like doing these motions or like, and what, like what weight is a proper is proper at reps. So sometimes someone might want to might say, Oh, this 16 kilogram weight is now really easy.

[00:53:17] I’m going to go to a bigger weight you can take. This is the beauty about a lot of lifts and the kettlebells, especially is that you can just, you can, you can load the weight and move more ballistically so you can swing the weight out in front of you. Maybe it takes you 10 seconds to do 10 reps. Well, you can do more of a hard style and that’s like one, one hit, one kill.

[00:53:40] In other words, it’s like you’re in battle. Every single rep is absolutely maximal effort. Absolutely maximal effort, so same weight, but you’re moving it at a higher velocity. Which I mean, all based on studies, that’s gonna recruit more muscle fibers that your hands are going to do. It would be more neural drive.

[00:53:56] You’re going to get a better stimulus out of just moving the same way at a higher rate of speed. And you, you, as you probably heard us talk about before, like you want to end your sessions before you feel absolutely destroyed. So you do like 10 reps. Take a nice rest when you can talk. Totally fine. Again, that’s a good way to know that, like you’re ready for the next one, that you can hit all these sets with quality because as you get tires, the reps move slower.

[00:54:16] You start to lose that stimulus. I

[00:54:19] Rich Ryan: [00:54:19] think that’s the most important piece

[00:54:21] Josh Ried: [00:54:21] of, of

[00:54:22] Rich Ryan: [00:54:22] advice that we’ve touched on, on this entire podcast so far, is that the effort that you put behind this is really where you’re going to get the most gains. It doesn’t matter if you can do 10 or 15 reps, it matters more if you can do for as hard as you can.

[00:54:35] And that’s really what you want. I want to focus on. And again, I know, I keep talking about CrossFit and there’s also a kettlebell for sport as well. but that’s not really what this should be for. It’s not for competition, not the way that we’re talking about it, especially in this capacity, when it comes to obstacle course, racing and running is that you want to get the most.

[00:54:53] Out of it. And you want to really be, square with yourself that you’re doing it as hard as possible. So like, how do you kind of keep that accountability on yourself when you are okay. I need to move as ballistic

[00:55:04] Josh Ried: [00:55:04] as possible.

[00:55:05]Rich Ryan: [00:55:05] how do you remind yourself of that? Because you know, it can be like, all right, 10 kettlebell swings and not being present with them and you don’t really, you don’t really get.

[00:55:12] Get what you’re supposed to be getting

[00:55:14] Josh Ried: [00:55:14] out of it. Totally. Well, I’ll kind of start to build more of the habit of, I mean, you do something for so long. You just, you just kind of know, like I needed to do these as hard as I absolutely can. And if I’m feeling sluggish, I’ll either put the weight down entirely or I’ll actually move to a lighter weight so I can move at a higher speed with better forms.

[00:55:30] And that’s like, that’s the beauty of working with lighter weight is that first it’s light. And, and you get to learn good form. And then as you get good form, you can move the weight. Faster. And then once you move faster, maybe you can do a few more reps, lower the rest as like, okay, now I’ve exhausted this way.

[00:55:44] After a year of perfecting my utilization of this weight, then you can go up. So gosh, a single weight can take you so far, but yeah, for my, for myself, it’s a, I really don’t, don’t pick it up and do anything super duper hard to I’ll use. I’ll do some light swings as a warmup, go through the motions and that once I feel warmed up and ready, I’ll start whipping it around.

[00:56:06] Rich Ryan: [00:56:06] I like it. And, and for me, it’s like, I, I, I think I’ve talked about this seven times already, just pulling it back underneath and doing that as ferociously as possible. Cause it’s easy to let it just go. It’s easy to let the momentum carry itself back underneath your hips. Back into that start, hike past position or whatever.

[00:56:25]So I keep in mind that when it gets to that, that spot out for my face, I need to actively pull back underneath. It’s like, there’s no rest in the rep. It’s going all the way up and all the way back down as hard as you can. and as far as scaling in his book, simple and sinister, there is a kind of a protocol.

[00:56:44] Of doing single arm swings and sets of 10, and starting at five and then going, five by 10 with minimal rest. Like you said, like shaking out a little bit, getting a breath back and then going back into it, then once you could do 10 sets of 10 reps, that’s when you’re proficient at, With that weight.

[00:57:00] That’s when you should move up to that, to the next to the next,

[00:57:04] Josh Ried: [00:57:04] food. If there you go, there you go. Yeah. I mean, another thing you can do is that you can do a single arm swing and you’re, and you’re hitting, you know, you’re hitting a hundred reps in five minutes or something of a single arm swing.

[00:57:14] Maybe you’re moving it with, with plentiful power. Maybe you can start to work on a more, technical move. That’s something that is that way. It would be more appropriate for like the snatch. Now you’re taking it on an extra few degrees overhead and, yeah, you got a wait that’s appropriate for that. So you can either increase technicality.

[00:57:29] You can increase weight for the same move. There’s a lot different variables. You can switch to keep that weight appropriate and keep yourself progressing.

[00:57:37] Rich Ryan: [00:57:37] A hundred percent and that’s why having one kettlebell can really go a long way. Cause you were being honest with yourself. And if you are getting to this point, if you practice to the point where you can do the a hundred reps and then, okay, let’s move it to the snatch or do some cleans and even like clean and jerks or whatever, there’s more that you can do with it.

[00:57:56]so I think that it is a great tool that way, and it can go a lot of different, it can, it can. You can drain with one kettlebell

[00:58:04] Josh Ried: [00:58:04] quite a bit

[00:58:05] Rich Ryan: [00:58:05] in this,

[00:58:05] Josh Ried: [00:58:05] by the way. Did you do have you done that test a snatch test, a hundred reps in five minutes, dude. Holy shit. I don’t think my forearms, my forearms biceps, traps and lats.

[00:58:15] I don’t think they’ve ever been so lit. And what is it again? So you have a hundred, you have a hundred reps to be done in five minutes. So it’s 50 reps for arms. Ultimately it’s 10 reps. Every 30 seconds. Yep. Snatches at, for the gift for men. for my age, it was a 24 kilos. So, you know, 52.9 pounds. So yeah, it’s 10 reps in left arm for in 30 seconds.

[00:58:35] Next 30 seconds, 10 reps in the right arm. And just back and forth, back and forth five minutes.

[00:58:40] Rich Ryan: [00:58:40] Swing those right? They, they, they’re not, they’re not dead stop from the ground.

[00:58:42] Josh Ried: [00:58:42] They’re not desktop. they are, forget the terminology, but yeah, it’s a swing to an overhead snatch. You gotta get some good full extension.

[00:58:49] And, I haven’t, I haven’t had a ref. I haven’t done the actual strong first certification where you have someone calling out your reps know reps, but they’re extremely strict on, on the requirements of doing that lift appropriately.

[00:59:03] Rich Ryan: [00:59:03] So, no, I’ve never done that test. I think it would be fun to. Just kind of do that in practice and just kind of, kind of seeing where that stacks up and you can do this swing one, I think is what I was asking.

[00:59:12] You can kind of swing it underneath your legs and bring it back up. It’s not dead stop.

[00:59:15] Josh Ried: [00:59:15] It’s not a dead stop. So yeah, it’s pretty much a single arm swing with greater force and a tighter elbow as it comes up in front of you to bring it overhead for the punch

[00:59:24] Rich Ryan: [00:59:24] through. Yeah. That’d be a really fun test.

[00:59:28] And I think I will, I’ll definitely give that a try, but it ends up being for me. And I think for most people, Like hands are going to be a limiting factor. Just tearing them up. And they like swings will either create callouses or rip your calluses. If you’re not taking carer

[00:59:43] Josh Ried: [00:59:43] appropriate

[00:59:44] Rich Ryan: [00:59:44] hand care, give any hand care.

[00:59:46]Protocol

[00:59:47] Josh Ried: [00:59:47] off for the most part I like to use. I just make sure you use adequate chalk. And when my calcium starts to get too large, I actually have a catalyst file. So that the little mountain, cause once your calluses mound up, they’re more likely to get actually caught and pulled. But if you file them down and some, I picked up from a actually rock climbers instead of a weightlifters, but yeah, that will reduce the chances of your cows getting bunched up under the bar or the bell and, Yeah.

[01:00:10] Yeah, that works out pretty well. I mean, if you have extremely dry hands or some cool sobs out there and actually something pretty cool that I didn’t even see until I was a, I was scrolling through one of these books, the, a technique that they like to use, and I love this it’s so it’s so, blue collar, you just like grab a sock, preferably a crew sock, and you just cut like a two inch.

[01:00:28] Part out of the ankle section and you placed that over your calluses in your Palm and it’s, it’s thick enough or save enough of a buffer or reduces friction, but spin enough where it doesn’t really reduce the feedback from the belt or your ability to actually grip the belt. One of the things about the belt is, for the most part, it’s a hook grip.

[01:00:45] It’s mostly in your fingers. It’s not really deep in the Palm. Like, you know, like you’d be gripping and ripping on a bar bell. It’s a little bit different and that allows the bell to kind of move a little bit. Oh with a swing. Not it’s not horrendous, but yeah, once you start getting into cleans and snatches where the bell is making a lot of rotation around in your hand and ride a risk that you’ll start to get some, some pretty brutal, hand wear.

[01:01:07] So yeah, low take care of your hands that if you have to. If you have to put some sort of sleeve on that works. And I think they’ve gotten pretty popular. I’ve seen them a lot with some of the CrossFit people, the there they started adapt adopting the gymnastics kind of skin sliders over the Palm. Those, yeah.

[01:01:26] I mean, you could always try one of those out, cause again, most of the kettlebell is going to be in your fingers. So I don’t think that’ll diminish your ability to control, weight, unless you’re trying to go for a PR.

[01:01:37] Rich Ryan: [01:01:37] Right. And that’s it. That’s an important thing to know. Cause, intuitively I think people will grab it like with their Palm put the, the, the.

[01:01:44] A handle right in their Palm and grip their fingers around it, where it should be fingers first and kind of wrapping that into your hand as opposed to that. So you don’t, you’ll still get some of that wear and tear on your hands and fingers. but if you’re gripping it in an inappropriate way,

[01:01:57] Josh Ried: [01:01:57] and that’s where the exception of a precipice, if you’re doing like, yes, Get up or an overhead press.

[01:02:00] It is deep in the Palm. Do you have a really strong grip, but yeah. During any swinging,

[01:02:04] Rich Ryan: [01:02:04] right?

[01:02:05] Josh Ried: [01:02:05] Yeah. Luckily, I mean, at this point it’s become such a, such a ubiquitous tool and it’s gained so much popularity because of its functionality. There’s a plethora of videos out there on the YouTube for you to go check some, a little better than others.

[01:02:16] Some, a little simpler to understand. And usually the simple ones are the better ones, but, but yeah, go watch those and correct this. Don’t worry about getting a super heavy weight. You know, like, like we said, maybe start out with a 10 kilo or a 16 kilos. If you feel like you’re already a strong person, you’re dead lifting hundreds of pounds.

[01:02:32]maybe a 20 kilogram is a good place to start, but that thing’s going to take you pretty gosh, darn far. Cause there’s a lot of perfecting in the movement. To be, to be had before actually moving up and making things more of just like muscularly difficult, because it’s not just about struggling to push the weight.

[01:02:49] It’s about moving the weight as effortlessly and fluidly and with the most amount of control and competence.

[01:02:57] Rich Ryan: [01:02:57] A hundred percent, man. Yeah. And I think that’s a great place to punctuate this podcast. and I’m fired up, man. I’m gonna, I’m going to get back on this. I’ve kind of drifted away from this. I went through, I was training almost this way, exclusively, maybe two or three years ago.

[01:03:10]and I think I’m gonna bring it back. Excellent. Excellent.

[01:03:13] Josh Ried: [01:03:13] What kind of, what, by the way, are you going to order off of a off road? What are you trying to get? Get,

[01:03:18] Rich Ryan: [01:03:18] I would get a seven, eight word.

[01:03:20] Josh Ried: [01:03:20] Yeah, you’re ready for that now. Yeah,

[01:03:23] Rich Ryan: [01:03:23] the, I mean the 53 once I I’ll be able to, to get through, the 10 of 10 relatively soon.

[01:03:30] If I, if I kind of get back to this, I think again, I think it’s just being my hands at the beginning. I’m going to get up in a minute. but once it just kind of get the, the patterns down, I think it can, I can drip that what’s the big, what’s the most you’ve ever gotten

[01:03:40] Josh Ried: [01:03:40] up a 70.

[01:03:43] Rich Ryan: [01:03:43] Seven eight. Yeah, yeah.

[01:03:44] Yeah.

[01:03:45] Josh Ried: [01:03:45] I wasn’t super, super proud of it. And I think for me, it was mostly, it’s mostly a shoulder mobility thing or thoracic mobility. So, you know, that’s my thing to work on.

[01:03:57] Rich Ryan: [01:03:57] Right. Yeah, for me, same way. Like my rights member is much more stable. My left will get all wonky. so I can definitely more on my right than my left.

[01:04:03]I don’t think a, quite did a 70, I got something up toward that, but I was at a gym that did have those like middle incremental weights. so I think I just was scared, but

[01:04:13] Josh Ried: [01:04:13] I love, I love. Working out in the grass with a kettlebell, getting barefoot. When you’re barefoot, you got all the toes spread out.

[01:04:20] You can really feel the connection with the ground. And also if you have to dump the kettlebell, you have so much space around you. You know, you take your surroundings. Like I don’t have to worry. If I got to drop this thing from swinging it around, it really is a really good, safe, healthy environment to lock the kettlebell.

[01:04:34] Also bring kale bowl to a park, probably gonna make some friends gets, it looks

[01:04:38] Rich Ryan: [01:04:38] probably people are gonna be like that. Guy’s a douche.

[01:04:43] Cool dude.

[01:04:46] Josh Ried: [01:04:46] Yeah.

[01:04:47] Rich Ryan: [01:04:47] Yeah. Like that’s nothing, they can travel, they can travel. Okay. Can you bring a kettlebell on a trip?

[01:04:52] Josh Ried: [01:04:52] I do. And you get a farmer’s carry, you know, while you’re bringing it where you’re going.

[01:04:56] Rich Ryan: [01:04:56] Totally single on farmer’s carries bomb.

[01:04:58] Josh Ried: [01:04:58] I had a great time. I went, I went to the beach last year and I brought some kettlebells and, Jesus, it was like a 300 meter farmer’s carry to the, to the beach.

[01:05:08] That was pretty hard. Then you guys got to the beach, this Juno’s so fun to just like throw it around in the sand. And then like, I think the, one of the last things I did before I got out of there was I just dropped the bell in the sand. And then tied a harness around it to my waist and did sprints. And you just have this heavy riding through the sand.

[01:05:23] I’m running like two miles an hour, but it’s maximal effort. Oh, it was awesome.

[01:05:28] Rich Ryan: [01:05:28] That’s that’s, that’s sweet. Yeah. For our summertime vacations. So, I think that that’s a good way to kind of train. so cool dude. Yeah, a lot of good info here. I’m going to say I’m kind of shocked. We talked about it this long and I think we can go without any, without trouble.

[01:05:42] We were just like, we’re going to talk about.

[01:05:44] Josh Ried: [01:05:44] Okay.

[01:05:44]Rich Ryan: [01:05:44] so when you got going on this week, man, we’ve been working on man this weekend. It’s going to be,

[01:05:47]Josh Ried: [01:05:47] I wanted to go back up to the Adirondacks. I had such an awesome time. This past weekend, I did a great range traverse all which is just like so gnarly.

[01:05:53] It made devil’s path look like a groom beach. it would be just, yeah, just because like, as far as technicality goes, it wasn’t any more technical, but it had, it was just a tunnel of trees. So you didn’t have a lot of stuff. Space like the devil’s path was a little bit wider. You had a little more, options to choose a line.

[01:06:09] And in the Adirondacks, this particular trail is the amount of conifers growing in on the trail. Just really reduced your ability to like travel at a high speed and be able to like spot out a line. So I got nailed. I got a gnarly bruise on my knee. I got a cut on my thigh. I just got harpooned by ranches.

[01:06:23] So great time. Great time. But, and, but this weekend, yeah, I’m going to take it pretty easy. My, my, my legs are a little beat up. I’ve got some good volume in over that weekend and we’d go for some bike rides. Very grind is pretty much finished. It’s got to get a net end before the blueberries are totally ripe so that the person won’t get them.

[01:06:40] But yeah, I got lots of work to do on the end of, of programming, getting things ready for, some of the gyms opening back up, excited to put together some programs, maybe for some high school athletes.

[01:06:53]Rich Ryan: [01:06:53] I had a buddy who had a garden that he was like real serious about it. And he could like, he could like, by praying mantis to like put in your garden to fight off things, they would do anything for birds. But like, yeah, you can get a primates and there to Jack up all their bugs

[01:07:07] Josh Ried: [01:07:07] to try to get at your berries.

[01:07:10] I want to pray was to have a water pray, man, to say like, loyal. They’re like, this is my garden. This is my honor. I will stay here.

[01:07:16] Rich Ryan: [01:07:16] I mean, like, I mean, there’s gotta be a plethora of food coming in. They’re trying to get the berries and those things are product.

[01:07:21] Josh Ried: [01:07:21] Wow. I like that. I love it.

[01:07:26] Rich Ryan: [01:07:26] You should get some man, Ty, D what did Aaron Newell just do,

[01:07:29] Josh Ried: [01:07:29] bro?

[01:07:29] Yeah, he did the grade range. He did it the day after the day after I did it on he, he crushed the time he took, it took five minutes off of Ryan Atkins time. Who was the previous one? Did, there’s been a lot of back and forth. It’s a very, it’s a very competitive Northeast, route. I mean,

[01:07:44] Rich Ryan: [01:07:44] so was

[01:07:44] Josh Ried: [01:07:44] he of the record now?

[01:07:45] Is the record now? Yeah, like five Oh three. I know he wants to go sub five. I was, I was looking at it, but it’s one of those things where like my advantage with devil’s path was that I had done it a dozen times. You know, I had a really good knowledge of the route and that seems to be with the way Aaron’s been with great range.

[01:07:57] He just, he knows it very well. So, so I think I’m gonna spend some more time up there and just really get used to it, know all the turns really get used to like where the water stops are. just. Really understand the route so I can perform as optimally as possible. And honestly, they’ll probably be next year at this point, I got to do some more, you know, Nordic track workouts.

[01:08:17] Get ready for that. Yeah, it’s crazy.

[01:08:19] Rich Ryan: [01:08:19] So are you going to do it 10 K 10 K throughout those

[01:08:23] Josh Ried: [01:08:23] be over 22 miles. Yeah. And it’s a it’s rugged dude. It is rugged. I mean, as far as runnable spots go, literally it’s like the last, the last six miles are runnable after you’ve just been beating yourself up in the mountains as a, as a long it’s a long downhill.

[01:08:39] It’s super, super fun. The views, absolutely Epic. Holy cow. Anybody should go do the great range on a good day. The views are just phenomenal. Hmm,

[01:08:48] Rich Ryan: [01:08:48] we should go after it. You’re fit now. Just do it, screw it.

[01:08:51] Josh Ried: [01:08:51] Yeah. Right.

[01:08:53]

[01:08:53] thank you. I probably appreciate the boost. Anyway, I look forward to going against this 10 K burpee run with you and the beer mile beer mile.

[01:09:01] I probably won’t touch you, but a 10 K. On those songs, a lot of burpees,

[01:09:07] Rich Ryan: [01:09:07] it is a lot of burpees, man. It’s a lot of burpees. I’ve done events. I think Nancy had a workout one time. That was like a T it was, I think, every, you get three minutes to every third minute you had to run a lap. And then with the remainder of the time you had to do burpees and like your score was how many burpees you had.

[01:09:23] And I think, Spartan did a virtual challenge. That was, a mile of that, but it was every quarter do 30 burpees. And it’s,

[01:09:32] Josh Ried: [01:09:32] it was really, really hard every quarter. Holy cow.

[01:09:37] Rich Ryan: [01:09:37] Yeah. So that one was more of a burner. This one’s going to, you’re going to pace this thing. There’s no, there’s no, I’m going hard on this.

[01:09:44] You just gonna have to wait for it

[01:09:45] Josh Ried: [01:09:45] to suck.

[01:09:47] Rich Ryan: [01:09:47] And then at like that, I don’t know, after three or four, after like four miles, it’s just going to be

[01:09:54] Josh Ried: [01:09:54] brutal or I look forward to this

[01:09:56] Rich Ryan: [01:09:56] and it was gonna be hot. Yeah. I’m signed up so I know.

[01:10:00] Josh Ried: [01:10:00] All right, fine. You convince myself, twisted my arm. So

[01:10:03] Rich Ryan: [01:10:03] we’d so many need to be doing burpees over the weekend.

[01:10:06]and that’s really all I got going

[01:10:07] Josh Ried: [01:10:07] dope. Well, yeah, man, I’ll tell you what I’m going to do. Anyone listening, there’s YouTube videos to be watched and seen it to learn more about how to move these kettlebells around, put yourself on a waiting list, like risk to find out when kettlebells are back in stock.

[01:10:21] I’m going to put up a video and this is going to come out tomorrow or the next day I’m gonna put up a video on a couple of things people can do with their kettlebells. And, yeah.

[01:10:28] Rich Ryan: [01:10:28] Sweet. Can we find that video?

[01:10:30] Josh Ried: [01:10:30] We’ll find that video at my Instagram. Oh, it’s J underscore S H underscore, R I E D

[01:10:39] Rich Ryan: [01:10:39] reinforced, underscore running underscore rich.

[01:10:41] I’m basically just putting out stuff to promote the podcast. I’m listening to this. I hope that you found it on Instagram.

[01:10:48] Josh Ried: [01:10:48] I appreciate everyone listening and the messages I get. Not that it’s a lot, but the ones I do get, I appreciate.

[01:10:55] Rich Ryan: [01:10:55] Thank you. Yeah, it’s great. Thanks for listening to the very end.

[01:10:58] Appreciate ya, Joe.

 

Learn more about coaching here