1

votes

Anyone else LOVE kettlebell clean and press ladders?

Answered on August 19, 2014
Created February 13, 2013 at 12:35 AM

I've been doing these for years, and during winter when it's not climbing season and I don't have to do ungodly quantities of pull up training, I really enjoy a good shoulder cycle.

But this year I crossed a plateau and can finally move real weight. Been doing double 25kg and finishing with 20kg. At 160lbs, slamming double 25kg (110lbs) up overhead from a dead hang, and then throwing them back into a dead hang, feels like I'm indestructible.

Been doing Pavel Tsatsouline ladders; 1 rep, rest 30 sec, 2 rep, rest 30 sec, 3 rep, rest 30 sec, 4 rep, rest 30 sec, 5 rep, rest 30 sec. Stop. Rest 5 min. Repeat. Idea is to get as much total volume with a heavy weight as possible. Last rep of last rung must be strong. If shaky, drop back next ladder. May be 1,2,3,4 next time. Rest. Then another. Then 1,2,3.

Feels amazing. Anyone done these?

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on February 14, 2013
at 05:10 AM

One of his students, Tracy Reifkind, uses them and as she is my teacher so I go with that. Also you and I may have different immediate goals.

Medium avatar

(2417)

on February 14, 2013
at 02:44 AM

You can read the details in his book "Beyond Bodybuilding" on the chapter about building cannonball shoulders with the KB clean and press. Also, explosive drills (plyometric)and grinds (high-tension/strength) work totally different pathways in muscle tissue. Ladder's purpose is to enable you to lift many sets of heavy weights, get strength, and Grease the (neurological) Groove.

Medium avatar

(2417)

on February 14, 2013
at 02:38 AM

I never found ladders very effective for explosive drills like snatch/clean/swing, and Pavel doesn't recommend it either; well, he doesn't recommend against it but rather, ladders are detailed for high tension grinds like presses and pull-ups. I've used them to shoot my one hour pull-up routine to well over one hindered. I even use them for big deadlifts. They are designed to give you a pump with a heavy weight. Mostly, they are to increase the total volume during a workout way beyond what would normally cause fatigue, failure, and burnout. Swings work fine in fixed time intervals.

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1 Answers

1
19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on February 13, 2013
at 05:13 AM

Not those, no (yet). Making massive inroads with laddered swings and snatches. I'm reserving cleans and presses for when I plateau.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on February 14, 2013
at 05:10 AM

One of his students, Tracy Reifkind, uses them and as she is my teacher so I go with that. Also you and I may have different immediate goals.

Medium avatar

(2417)

on February 14, 2013
at 02:38 AM

I never found ladders very effective for explosive drills like snatch/clean/swing, and Pavel doesn't recommend it either; well, he doesn't recommend against it but rather, ladders are detailed for high tension grinds like presses and pull-ups. I've used them to shoot my one hour pull-up routine to well over one hindered. I even use them for big deadlifts. They are designed to give you a pump with a heavy weight. Mostly, they are to increase the total volume during a workout way beyond what would normally cause fatigue, failure, and burnout. Swings work fine in fixed time intervals.

Medium avatar

(2417)

on February 14, 2013
at 02:44 AM

You can read the details in his book "Beyond Bodybuilding" on the chapter about building cannonball shoulders with the KB clean and press. Also, explosive drills (plyometric)and grinds (high-tension/strength) work totally different pathways in muscle tissue. Ladder's purpose is to enable you to lift many sets of heavy weights, get strength, and Grease the (neurological) Groove.

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