I Tweet Posted* on Instagram yesterday arguing for the 28kg as the closest thing to an ideal weight for the “experienced user”*.
*Tweet post is where you Tweet something, take a picture of what you Tweeted, then post that picture on Instagram to afford the impression that you’ve said something important.
* Experienced MALE user in this case. For the experienced female user, 16 – 20kg seems about right.
The reason is because 28kg/16kg is heavy enough to offer a consistent challenge both for upper body grinds and lower body ballistics. Plus, it just feels really, really good to do goblet squats with.
Obviously “experienced user” means something. I don’t think somebody should just start with 28/16kg, but there’s value in practicing to the point of being able to minimize your equipment investment and still make progress. It demands a degree of mastery, plus the ability to program intelligently around a fixed variable – in this case, intensity.
Now, do I *just* use a 28kg? Obviously not. But if I were to be exiled to some desert island and could only take a single piece of exercise equipment along, probably that would be it.
To get an idea of what I’m talking about…
Sample routine:
15 two-hand swings + 5 goblet squats + 3 presses. 5 rounds.
Another routine:
Minute 1 – 10 two-hand swings
Minute 2 – 10 two-hand swings
Minute 3 – 1 TGU (right)
Minute 4 – 10 two-hand swings
Minute 5 – 10 two-hand swings
Minute 6 – 1 TGU (left)
Repeat 3x.
Final Routine:
Same as above, but instead of TGU do EITHER:
- 10 dips
- 1 muscle up to 2 – 3 dips on rings
- 5 chin ups
- 5 goblet squats
- 8 bent over rows
- 10 push ups