Sorry it has been quite a while since I updated the blog.  I have been getting tons of negative feedback regarding this.  It has been a bit hectic and it appears that RFP headquarters will be moving.  The only remaining question is "How far south?".  Enough about that, this here is about training and doing more with less.  I know I have posted incessantly about monster bells and why not?  They are fun to play with and cool to make.  That said, for most people they are just too heavy for regular training so lets take it down a few notches. 

The 24kg bell has traditionally been known as the people's bell.  This is because it was easily available and suited for use to most males.  It is the sort of weight that is ideal for strength-endurance work which is exactly where the kettlebell fits into the Pantheon of training implements.  Advantages include its portability, as it is a lighter weight the likelihood of injury is less and you can do more with it for a longer period of time.  Allow me to share examples from my personal experience.  My best work with two arm long cycle with a pair of 32kg bells is 57 reps.  My best with a pair of 24s is 100 reps.  Lets do the math.  In a ten minute period I moved 4800 kg with the 24s vs.  3648 kg with the 32s.  I did more work with the 24s per unit time, plain and simple.  Which seemed harder?  Actually the 24 kg set did.

Here is another feature I like, the "single kettlebell, don't put it down" workout.  I like to do this for 20 min.  Here is what I did yesterday.  Military press 10/10, Push press 20/20, Jerk 30/30, Around the body pass 10 in each direction, overhead squat 8/8, Hack squat 15, swings 30/30, Get ups 5/5, Swings 30/30.  That is almost 300 reps in 20 min.  After that I did 20 min of rowing.  It was a nice quick workout and after I was done everyone was happy because it didn't take very long.  So next time you are in a time crunch and want a fun challenge consider a lighter bell and some continuous work.  There is no shame in using a lighter bell Comrade.