If you’re into Kettlebell training either as a dabbler or as somebody with the serious intention of learning how to use Kettlebells, you must have focus in your training regiments to get the most out of your efforts. This doesn’t just apply to Kettlebell Training, but is true in any skill that requires a level of precision. In Kettlebell Lifting, I like to think of it as learning how to perform the Perfect Repetition; a movement that is coordinated, automatic, and familiar, and makes the body want to do it again and again.
In order to achieve this perfect rep, your practice has to emphasize consistency of movement. Each rep performed must maintain the elements of perfection (i.e. rack alignment, path of action, lock out) in order for your body to recognize what you are asking it to do. In this process your body will eliminate any variation of movement that does not fit the criteria of the perfect rep, maximizing performance by minimizing inefficiency.
A goal of mine at this time is to increase my ability to snatch a 70lb Kettlebell for repetitions. As I continue to train for this goal I am becoming more comfortable with performing sets of 5 perfect reps. To train that even further I will perform sets of 3 repetitions under a variety of circumstances -multi-sets, ladders, timed intervals, and in complexes- until I feel like I can do 3 perfect snatches back and forth forever. Then I’ll comfortably begin to train the 70lb snatch at higher levels of fatigue while maintaining consistent, technically proficient form. Naturally 3 reps leads to 6, and 6 to 9, and so on.
With this sort of emphasis on consistency of movement you allow your body to integrate an exercise as part of it’s nature, then when you ask it to perform long bouts or high repetition sets of that exercise you’re not dealing with something that is beyond physical comprehension. Instead you are dealing with something that is coordinated, automatic, and familiar, and who wouldn’t want to do that again and again? I hope you do. Enjoy!