The benefits of kettlebell odd-load training for peak performance and integration
People love symmetry. Symmetry is pleasing to the eye and resonates with our sense of aesthetics and beauty. We find a symmetrical face more appealing. We build symmetrical objects and structures. But symmetry doesn’t always make sense, especially when we train for goals like performance, power, strength or stability.
Enter odd-load training.
– Because real-life strength is not about symmetry. Most of the time when we lift and carry something, that object is neither symmetrical or balanced. Think about lifting a piece of furniture or carrying someone. Real-life strength is about our body being able to adjust to weight imbalances on a frontal and/or sagittal plane. It is practical but seldom trained. For example, very few people regularly train with an odd load on a barbell.
– Because we need to train anti-rotation patterns. According to Dr Craig Liebensen, “Legs and hips generate the force, the core transfers the force, and the limbs release the force”. Odd-load training helps us to stabilize our whole torso on the transverse plane in order to generate and release force in other parts of our body.
– Because we need to breathe in any position. Every breath we take is different, as our breathing mechanics have to constantly adapt to the shape of our ribcage. Odd-load training creates an additional demand that forces us to optimize our breathing under load.
Deadlift
. Odd-load Double Kettlebell Deadlift: Probably one of the first – if not the first – skills learned by a beginner girevik. Double kettlebell work adds load and steering strength, as both arms have to stay connected independently. The Double Kettlebell Deadlift with different weights adds more load with upper-body-focused anti-rotational training and loading variety. It’s all about control, as both kettlebells, regardless of the weight difference, have to raise at the same speed and stay at the same level.
. Odd-load Kettlebell Suitcase Deadlift: it adds anti-rotation training to the traditional Suitcase Deadlift and is therefore an additional option that sets the student up for movements such as Farmer Carries.
. Odd-load Kettlebell Kickstand and one-leg Deadlift: Single leg variations are in general the most difficult deadlift skills, and are all about anti-rotation with an emphasis on the lower body. Single-leg variations of the Odd-Load Kettlebell Deadlifts simultaneously incorporate both upper and lower body anti-rotation training, a must for anyone who wants to get stronger in any position under load, as is often the case in contact sport and throws.
. Odd-Load Double Kettlebell Farmer and Rack Carries: These skills combine very well with the Deadlift, with the additional demand of grip and/or wrist strength. When it comes to odd-load training, marching while Farmer carrying or in a Rack Carry position also challenges torso stability.
Swing
. Odd-load Double Kettlebell Swing: Double Kettlebell Swings are always more challenging, because when you double the weight, you also need to double the control and timing. Odd-load training adds an anti-rotational component to the Double Kettlebell Swing. The more weight difference between the kettlebells, the more torso stability, and shoulder connection needed. The goal is to keep both kettlebells exactly at the same height at all times. On a practical standpoint, a four-kilogram difference is the minimum needed to see any neural adaptation. Because of the ballistic nature of the Swing, the body has to constantly adapt to the difference in the velocity of the two kettlebells.
A quick mention here about the Odd-Load Double Kettlebell Snatch. It is definitely a very advanced skill that should only be practiced by the most experienced lifters. Not only does the ballistic nature of the Double Kettlebell Snatch create a neural-muscular demand that a beginner or intermediate girevik is probably not ready to withstand, but the odd-load component adds an anti-rotational element that needs to be properly mastered in order to avoid bad form and potential injuries.
Clean
. Odd-Load Double Kettlebell Clean: Similar to the Odd-Load Double Kettlebell Swing, it adds an anti-rotational element to an already complex hard-style kettlebell skill. Timing is everything in the Clean, and having to deal with two different sizes of kettlebells creates an even greater demand on the nervous system. The greater the weight difference between the kettlebells, the more torso stability, shoulder connection, and skill are needed.
Squat
. Odd-load Double Kettlebell Front Squat: One of the main challenges of the Front Squat in general, is to keep torso stability and shoulder connection throughout the movement. Lifting two different-sized kettlebells increases the need for additional control and stabilization. It becomes extremely easy to spot any imbalance in the torso, or insufficient lats activation. It is also one of those skills where being able to breath optimally under uneven load becomes critical.
. Odd-load Double Kettlebell bottom-up Squat: This skill introduces grip and steering strength to the equation, increasing the neural demand.
Press
. Odd-Load Double Kettlebell Military Press: when it comes to pressing two kettlebells overhead, the respective sizes of those kettlebells play a huge factor in the neural, structural and muscular adaptation of the lifter. Weight choice is critical, as it determines not only the ability to press with good form, but also the connection to the ground, the stability of the torso and the control over its shape throughout the movement. The greater the difference between the two kettlebells, the more challenging it becomes to keep appropriate control and whole-body tension/integration.
. Odd-Load Double Kettlebell Push Press and Jerk: Because of the more dynamic involvement of the legs compared to the Strict Military Press, the Push Press and the Jerk require an additional element of whole-body coordination and timing. Odd-load training enhances this effect by creating a left-right imbalance that the nervous system has to factor in.
Some odd-load training protocols
Here are some ideas about odd-load training based on different skill levels. The first one is for beginners, the last two for more advanced practitioners.
– Lift and March –
Equipment: 2 heavy kettlebells of different sizes
Skills: Double Kettlebell Deadlift, Suitcase Deadlift, Kickstand Deadlift, Farmer Carry, Marching
Protocol:
- Round 1: Double Kettlebell Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Round 2 (Switch the kettlebells to the other side): Double Kettlebell Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Round 3 (Switch the kettlebells to the other side): Double Kettlebell Suitcase Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Round 4 (Switch the kettlebells to the other side): Double Kettlebell Suitcase Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Round 5: (Switch the kettlebells to the other side): Double Kettlebell Kickstand Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Round 6: (Switch the kettlebells to the other side): Double Kettlebell Kickstand Deadlift x 5, followed by 30 seconds of Farmer Carry while Marching
- Rest as appropriate between rounds
– The Three Twins –
Equipment: 3 kettlebells – two of the same size, one 4kg heavier (increasing the gap increases the difficulty)
Skills: Double Swing, Double Clean, Double Press (or Push Press, or Jerk depending on the lifter’s experience and skill level), Double Squat
Protocol:
- Round 1: Heavy kettlebell on the Right side, light kettlebell on the Left
- Round 2: two same size kettlebells
- Round 3: Round 1: Heavy kettlebell on the Left side, light kettlebell on the Right
- Each round is 3 repetitions of Double Swing, Double Clean, Double Press, Double Squat
- Rest two minutes between each round
– Up and down the odd ladder –
Equipment: 4 kettlebells of consecutive sizes placed in a row from kettlebell #1 (the heaviest) to kettlebell #4 (the lightest)
Skills: Double Clean, Double Squat
Protocol:
- 1st ladder: The heavier kettlebell is always on the right
- Round 1: 1 repetition of Double Clean and Double Squat with kettlebell #1 (the heaviest) on the right and kettlebell #2 (the next heaviest) on the left
- Round 2: 3 repetitions of Double Clean and Double Squat with kettlebell #2 on the right and kettlebell #3 on the left
- Round 3: 5 repetitions of Double Clean and Double Squat with kettlebell #3 on the right and kettlebell #4 on the left
- Round 4: 3 repetitions of Double Clean and Double Squat with kettlebell #2 on the right and kettlebell #3 on the left
- Round 5: 1 repetition of Double Clean and Double Squat with kettlebell #1 on the right and kettlebell #2 on the left
- Rest 30 seconds to 1 minute between each round, depending on the level of exertion. Rest at least two minutes before the second ladder
- Repeat the ladder a second time, this time with the heavier bell always on the left