The kettlebell mile

[3325]

StrongFirst article: https://www.strongfirst.com/the-kettlebell-mile/

Sounds interesting. Thoughts?

My initial thought is that it looks like something that could beat you down and cause joint trauma. But the author seems to have success with it. And at only one mile, it might be something to do on a workday when I don’t have time for a longer hike. By the author’s standards, I should be packing a 24kg. I was thinking of giving it a try with a 12kg on a treadmill and seeing how it goes.

 

[T-town]

A few buddies and I tried it a few years ago. It was a month long fund raising challenge for veteran mental health awareness. We did it 31 days. I went back and forth between a 25lb dumbell and a 35lb KB. One buddy, who was a former Seal, carried a 60lb KB every day. I did notice some pain in my left shoulder towards the end of the month. 25yr old sports injuries like to flare up sometimes. 13 minute miles is where I was hovering. Never tried running the mile though.

We occasionally will run with a KB doing a group Indian run. Man at the back of the pack sprints to the front of the line with the KB. That will definitely jack your HR way up.

 

[justinspicher]

This sounds miserable, but I get the reasoning. I would just rather carry my rifle on a walk in the woods, but I know hats not feasible for everyone.

 

[Poser]

IMO, this is excessively (and needlessly) fatiguing on the body without much of an ROI unless you compete in strongman competition where loaded carries are commonplace.

The training effect on this is fairly specific vs. general. I'm not saying you won't find benefit in doing some loaded carries, but for the duration of a mile, you're talking significant CNS fatigue which is going to negatively impact your training for a few days, possibly longer. Of course, you could work up to a mile loaded carry, but unless you have an event that would require loaded carries for that duration, the training and recovery time dedicated to it isn't going to get you much non-specific training benefit.

Probably a fun way to torture some Crossfitters though. Knock yourselves out.

 

[id_jon]

I think it's better viewed as a test event instead of a training event.

 

[sveltri]

If training this method, it seems that hip stability should increase. That seems like a pretty positive outcome?

 

[Poser]

If training this method, it seems that hip stability should increase. That seems like a pretty positive outcome?

Are kettlebell carries the most efficient way to improve strength in the hips? Certainly not.

 

[silasbowhunter]

Seems like a good way to have sore hands and forearms for my “desk jockey” ass


Sent from my iPhone using Tapatalk

 

[NRA4LIFE]

I don't think I'm going to try that. I very well may die.

 

[Poser]

I think it's better viewed as a test event instead of a training event.

Admittingly, I once decided to move 4 bear quarters to a shady area while I finished working on the hide. Since the sun was out and it was warm, I didn't want to stop work on the hide to load my pack, so I decided to carry 4 quarters in game bags. Turns out the shade was a good bit further than I anticipated and I got lit the hell up carrying those bags several hundred yards. So, there was one time in my life where I may have benefitted from this, though it was easily avoidable by simply loading up my pack.

I can see some potential benefit for military and firefighters as they have to carry heavy objects longer distances in training and on the job, though I'd still question the ROI of a mile in relation to what else could be accomplished with the necessary recovery time and associated fatigue. Heavy carries are just taxing on the body -no way around it.

 

[Hunter26]

Seems like a good work out periodically. Seems like it would build cardio, strength and probably most importantly stabilization/core muscles. I think I will give it a try at some point.

 

[Marbles]

I see carrying a weight in hand for a mile as pretty pointless beyond a "can a do it" view point. Even from a grip perspective, I think using heavy dumb bells rather than a bare for things like single leg RDLS, Bulgarian split squats, Etc would be a more efficient use of time if one needed to train heavy carries or hip stability.

I personally see value in some heavy walks, but preferable to do them on trails and with the weight in a pack.

In the end, even if one had an event that required moving a KB 1 mile for competition, I bet training different components of that for quality, rather than just training the even, would give better results.

So, for a timed weighted carry of this type. I would train running for speed without weight. I would train very heavy and short carries for upper body (say 48 Kg KB if the event required 24 Kg), throw in some general lower body max strength training, and 1 day a week of a ruck heavier than even weight for the event distance (for a short even like this). I would never run with weight, until the event. That would be my hobbyist approach after listening and reading to some of Evoke's military training stuff.

 

[thinhorn_AK]

I tried this before work today, half mile down the dirt road I live on to the main road and back. I didn’t run but I tried to go fast.

Definetly sort of a workout but I don’t think I’ll be making it a regular part of my training. I suppose it would be good on a day I’m feeling lazy to grab my kettlebell and take the dogs on a short walk.

 

[Seeknelk]

Sounds nice if your into chasing fatigue and are a cortisol junkie.

 

[holder171]

I’ve done a similar type workout. I started by carrying a 35 lb plate in each hand (so no switching back and forth) the goal is to walk a mile on the track but each time I had to set them down I’d have to run a 400. Once my 400 was complete I’d pick the plates back up and continue walking. I eventually worked my way up to 45 lb plates. It’s a much tougher workout than I figured it would be.


Sent from my iPhone using Tapatalk

 

[dreamingWest]

This doesn't sound too difficult to me. I'll try it on my backroad soon to be humbled.

Back when I was younger and dumber, I once farmer carried a large blue water jug about 4 miles up a trail in the Weminuche. Pretty dry that year. We still laugh about me carrying that jug.

 

[Stickmark]

dreamingWest,

Did same blue 5gallon haul down to the Gila River, Gila Wilderness, when I was 24.
Too dumb to go back to Silver City to get tablets or filter.

Am not planning to repeat.

 

[Jbark60]

This is where I first heard about the kettlebell mile, it is a good listen with lots of good information.

Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age

Strength coach Pavel Tsatsouline shares science-backed training methods to build strength, endurance & flexibility efficiently—ideal for all fitness levels.

www.hubermanlab.com

 

[3325]

This is where I first heard about the kettlebell mile, it is a good listen with lots of good information.

Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age

Strength coach Pavel Tsatsouline shares science-backed training methods to build strength, endurance & flexibility efficiently—ideal for all fitness levels.

www.hubermanlab.com

Yes, me too. I heard him mention it on this podcast and then looked it up on his website.

 

[Jbark60]

I've done it a couple of times with a 53#kb at 11 minutes both times (2nd time I was running on a week old pulled hamstring), I would like to go sub 10 by the end of summer.