How To Maintain Your Kettlebell Skills While Deadlifting
It can be very challenging to maintain strength in all kettlebell skills--especially while deadlifting. One common question I get from my students and subscribers is, "Hector, how can I maintain my kettlebell skills without interfering with my deadlift?"
Or the question is "how can I maintain my endurance without interfering with my deadlift program?"
First off there are no absolutes in strength training. You need to find what works for you and your training schedule. With that said here's
what has worked for me 90% of the time
First I establish a priority lift, in this case it's the deadlift.
The deadlift if VERY taxing on the nervous system and will make it challenging to build max strength in other lifts with a high metabolic cost like the squat.
... top level powerlifters will choose either the squat or the deadlift to build max strength--with 60% (or more) of the total reps in the weakest lift.
The other lift goes into more of a "maintenance mode".
Here's how I structure my training:
What do I mean by "practice"?
Here's an example:
At the end of a deadlift session I'll work on my kettlebell skills--particularly my snatch technique.
I usually perform sets of 5 [per side] for 10 sets (50 snatches total) with a 24-36kg depending on how I feel after deadlifting.
But in no way am I trying to push the pace.
Because I need to reserve my energy for deadlifting and my secondary exercise... make sense?
But, if at any point I'm feeling fatigued or if I have and high volume--high intensity deadlift session--I pass on practicing my kettlebell skills.
Which reminds me, here are some other
Exercises or workouts to avoid while deadlifting
If you're currently trying to build a deadlift and have committed to it 100%–then you want to avoid things like:
At the end of the day, you can't focus on EVERYTHING, I know I know it's not a sexy answer but, I'm here to guide you to the right path and not blow smoke up your a**.
incase you scrolled all the way to the bottom of this blog post...
... to maintain your kettlebell skills while deadlifting follow this template:
- Choose a secondary lift like: the kettlebell press, push-press or jerk
- Then choose a "maintenance lift" like: the swing, snatch or pull-up and keep this maintenance lift to a practice.
- Cycle your exercises to stay fresh, reduce the "redundancy of training", and increase your performance.
If you like this post, leave a comment below.
P.S. - If you liked this post and are looking for a minimalist approach to building or maintaining your deadlift, press or squat--you're gonna love...
Inside I teach you a minimalist approach to add 10-20 pounds to any strength exercise (deadlift, press or squat) in 4 weeks. While still being able to improve your kettlebell skills.
Cómo siempre gran información es una pena que no divulgue sus libros en español… Gracias y le deseo muchos éxitos.
Thanks for you comment, Oscar! Currently our content is only available in English. If we make changes to offer in Spanish we will let you know! -Hec
How do you program the “secondary” lift. I just bought DL Series 260 and was considering pairing it with either the double KB overhead press or the dumbbell bench press, but most of the press programs I have are high volume and might not pair well.
Soju and Tuba? Any other suggestions.
The secondary exercise will be a press, push-press, jerk or even pull-up. You’ll want to keep your reps in the 2-4 range with no more that 16 total lifts. Like I mentioned in the post, you can run it as a super-set or at the end of the session.
Then you’ll need to cycle the exercise.
So lets say your deadlifting MWF.
Week 1 would be:
Monday – Deadlift, press
Wednesday – Press, Deadlift
Friday – Deadlift, press
Monday – Press, deadlift
Wednesday – Deadlift, press
Friday – Press, deadlift
So on and so forth.
Does this help?
Yes, thanks. It sounds like the goal is to maintain rather than increase the press during this phase of training. Makes sense. The deadlift is the primary focus. Keep the goal the goal.