When you hear the word grind, you probably aren’t jumping for joy. Instead, you may think of something you dread like work. In kettlebell training grinds are work, but they are also your pillar movements of building strength. In this case you should be excited when you hear kettlebell and grinds together because these are the movements that create a strong and powerful body.
A grind in kettlebells is a slow and controlled movement. A lot of tension is being created in these movements which recruit more muscles to be involved as well. Your basic kettlebell grinds are the press, squat, and deadlift.
Now there are lots of variations to these 3 movements which are also grinds as well. Some examples would be the turkish get up and sots press. Basically you can tell if a movement is a grind by how it feels. If your whole body is tense and the movement is slow then it’s a grind.
There are pulling grinds with the kettlebell but they are mostly rows, like renegade rows. Most pulling movements with the kettlebell are done ballistically.
Grinds are something that you do on a regular basis, hence the name. A common way of doing kettlebell grinds is by increasing the frequency on how often you lift. For example let’s say you want to get stronger in the press. You are going to press 3 to 7 days a week if you are disciplined enough.
You will not be doing tons of volume but instead doing only a minimal amount of work every time you train. A minimal amount of work looks like 3 sets of 3 reps or 2 sets of 5 reps. This is less taxing on the body so that you are able to recover faster and stay fresh. At the same time you will get stronger from the increased amount of frequency you are doing.
Do all grind sessions with kettlebells look like this? No. The example previously given is just one of the most used methods of doing grinds because of the results it gets. A grind session could still be 3 sets of 10 reps or 5 sets of 5 reps. These sessions would be done with less frequency. Generally, only 1 to 2 days a week.
Your grind movements in kettlebell training are your pillar movements. These are the movements that going to build that strong powerful foundation for your body. And we all know the stronger we are, the faster, and more powerful we become. Try doing the typical kettlebell grind method with more frequency with less work for a month. You will be amazed at the results you get!
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