20kg x 2 Double Clean 100 Reps: Kettlebell training is an art of aligning with your body's capacity, not just 'weight'
'The heavier the kettlebell, the better'
That is a common belief, but it is a major misconception.
The essence of kettlebell training lies in motor learning—distributing the load correctly across the entire body, including not just muscles but also tendons, ligaments, bones, and joints, while measuring and increasing your capacity millimeter by millimeter.
This time, I took on an EMOM protocol using 20kg double kettlebells (40kg total): '10 cleans per minute for 10 minutes (100 reps total)'.
The terror and allure of 'EMOM': Moving 4 tons in 10 minutes
EMOM (Every Minute On the Minute) is a training format where you perform a set movement every minute and use the remaining time for rest.
The pace I set this time is as follows:
Weight: 20kg x 2 (40kg total)
Movement: Double Clean
Reps: 10 reps per minute x 10 sets (100 reps total)
Total weight moved: 4,000kg (4 tons)
When doing 10 reps per minute, the movement takes about 30-35 seconds. That leaves only about 25 seconds for rest.
Your heart rate spikes, and as you progress, the risk of injury due to 'form breakdown' skyrockets.
To complete 100 reps in this situation, you need the 'technique' to strip away all unnecessary tension and the 'abdominal pressure' to support it.
Three ironclad rules for avoiding injury with kettlebells
1. Don't pull with your arms; use 'hip drive' to launch the weight
If you try to pull the cleans up using arm strength (biceps or shoulders), your forearms will fail within a few sets.
The sensation of floating the bells into the air through the folding and explosive extension (hinge & drive) of your glutes and hamstrings is essential.
2. The shortest trajectory, passing close to the body
If the bells move away from your body, the principle of leverage applies intense shear force to your lumbar spine, elbows, and shoulders.
The trick to protecting your joints is to let them pass as close to your body as possible, as if pulling a zipper all the way up to your chest.
3. Reinforcing intra-abdominal pressure (IAP) and protecting the lumbar spine with a belt
When a dynamic load of 40kg total is placed on your hip joints, arching your back will cause an injury instantly.
By applying pressure from the outside with a belt and increasing intra-abdominal pressure to turn your core into a solid 'pillar,' safe and stable power transfer becomes possible.
You must not skip the 'time process' of acclimating your body.
Muscles develop rapidly in a few months, but tendons, ligaments, and articular cartilage have poor blood flow and require months to years to adapt.
That is why impatience is forbidden. This is an example from when I started 13 years ago, but I focused on lowering the risk of injury during the process of gradually adapting my body. Basically, it has become a three-day-a-week training routine.
12kg to acclimate body coordination for half a year
16kg to increase connective tissue strength over 10 months
20kg to expand whole-body capacity over one year
Only by taking these steps can you build a body capable of overwhelming performance without injury.
Final thought: Keep fulfilling your promises to yourself
It is also a 'biohack to keep your own discipline and promises' by gripping the kettlebell, filming videos, and continuing to post them.
Let's continue to stack up one rep today while communicating with your body and determining the capacity of your tissues.
Don't wait to age. Design it.
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🔥 Kan-Tore | Exercise Revolution from Age 60
Biohack Strategist REI
Posted every Tuesday, Thursday, and Saturday at 7:00 AM
This article is based on personal practice. If you have any health conditions or pre-existing illnesses, please consult a medical professional before exercising.
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