A simple and sinister jolt: carry one kettlebell for a mile as fast as you can
I learned about the Kettlebell Mile last week when I stumbled across the article, The Kettlebell Mile by Mike Prevost, on the StrongFirst blog.
As Prevost explains in the article, the Kettlebell Mile is not complicated:
Performing the Kettlebell Mile is simple. Find a measured distance that is relatively flat. It can be a track, an out-and-back course, or a point-to-point mile. Anything works. Simply carry the kettlebell in the suitcase carry position, switching hands and stopping as often as you want (but the clock keeps running). Cover the distance as fast as you can. You can walk, jog, or run. No gloves are allowed but you can use chalk.
The prescribed weights for the Kettlebell Mile are 16kg (35 pounds) for women and 24kg (53 pounds) for men.
Prevost’s article is well worth the read to understand why he came up with the Kettlebell Mile, the associated research supporting the physiological benefits, and how it threads the needle of strength and endurance training. For example, Prevost explains:
Because this is a single sided carry, much more trunk musculature effort was required to carry a similar load. In one move we were addressing most of what was causing the flawed run gait in most of the runners. Unlike traditional loaded carries, which are usually 10-50 yards, we wanted longer distances because we were trying to build both strength and endurance so that we could improve hip stability and run gait…
As you would expect, skinny runners with little strength and big, strong guys who are poor runners generally do not do as well as good runners who also have some strength or big, strong guys who can also run. We seemed to have stumbled on a load and distance that is in the vicinity of the aforementioned crossover point where strength and aerobic power are equally important and because of that we would expect a runner with a bit of a strength base and a weightlifter with a bit of a run base to do equally well. Performance on this simple test seems to be a good indicator of the kind of fitness that first puzzled me at the Marine Corps Mountain Warfare Training Center years earlier. It is also a great training session for runners (to train hip stability) and those who are looking for that “middle of the road” fitness, somewhere between strength and endurance (i.e., tactical athletes).
I’m all about that “middle of the road” fitness, which is one reason I was so intrigued by the article and the Kettlebell Mile challenge. Another reason I granted this idea credibility pretty quickly, is because it was posted on the StrongFirst blog.
For some quick background, StrongFirst is the school of strength founded by Pavel Tsatsouline, author of the book Kettlebell Simple & Sinister, which has guided most of my fitness programming (and major life choices) over the past few years.
I highly recommend listening to Pavel’s interview on the Joe Rogan Experience podcast (Episode #1399, December 2019) and picking up the Revised and Updated Edition of Kettlebell Simple & Sinister.
I’ve been following the Kettlebell Simple & Sinister (S&S) programming for the past few years. This means the large majority of my strength and conditioning workouts consist of nothing but kettlebell swings and get-ups.
More specifically, S&S features three basic components: 1) a warm-up routine of prying goblet squats, hip bridges, and kettlebell halos; 2) single-arm kettlebell swings, 10 rounds of 10 swings, 5 rounds per arm; and 3) 10 get-ups, 5 per arm.
The idea is to perform that same S&S workout programming, with solid form and technique, and slowly increase the weight over along period of time. I started way back when using a 16kg kettlebell, performing two-arm swings (instead of single-arm swings) to get my form down. After much time, turns and lessons learned I’ve now progressed to single-arm swings with a 24kg kettlebell. My goal is to graduate to 32kg by the end of the year.
But — more relevant to this article — aside from the routine swings and get-ups, Pavel’s S&S programming also calls for “a jolt”:
Once or twice a month, take on any physical challenge that will test your spirit without breaking your body.
For me lately these jolts have consisted of weekly long trail runs in the mountains of Colorado. As much as I love those runs, there’s another (probably better) way to practice these jolts — to make them more like sprints, shorter efforts of higher intensity, quick-hitter primal rages, if you will.
The Kettlebell Mile fits the bill.
The inaugural Kettlebell Mile: 15 minutes, 44 seconds
After reading the aforementioned article that introduced me to the Kettlebell Mile, I got super excited and sent the link to my sister and bro-in law. They were on board within a matter of minutes.
A plan was hatched to tackle the Kettlebell Mile on Friday, July 23, 2021, in the evening, as a way to celebrate the start of the Olympic Games Tokyo 2020. A quarter-mile track nearby would serve as our battleground.
For this first attempt I used a 24kg kettlebell, some chalk gel for my hands, and the always popular Vibram FiveFingers (VFF) for my weird feet. I would have preferred to go barefoot, but the track surface was mostly sand and gravel so I opted for the more protective VFF route.
I started the Kettlebell Mile walking as fast as I could with the kettlebell in my right hand. Then, after about 30 seconds, I started to jog — an awkward, uncomfortable, flailing jog.
The kettlebell swayed and banged into my hip with pretty much every stride. After about 30 seconds of this I slowed down, walked, and switched the kettlebell to my other hand, without stopping.
I repeated this mix of walking, awkward jogging, walking and switching hands every minute for the first quarter mile. My shoulders, traps and forearms were on fire. I was sweating and (mouth) breathing heavily. My heart rate was probably spiking — perhaps even jolting
After the first lap I tried to lighten the strain off each arm by switching the kettlebell between hands about every 30 seconds rather than every minute. I maintained this 30-second switch rate for pretty much the remainder of the mile.
I also scaled back my pace as the finish line slowly got closer, spending most of the last two laps awkwardly power walking instead of awkwardly jogging.
I finished the Kettlebell Mile in 15:44; not too bad, but not all that great either. According to Prevost:
Most people are going to walk it initially. A fast walk for most people is going to be at about 4 miles per hour or 15 minutes per mile (really moving). So, if a person can keep moving, switching hands on the go, they can complete it in 15 minutes while walking fast. Those who can jog with it might manage 11-13 minutes. 9-11 minutes is very good. Under 9 minutes is very, very good.
Over the course of the mile I never stopped or set the kettlebell down, and afterwards I felt exhausted and invigorated from this jolt to the system.
On the other hand, my running, walking and suitcase-carry form was really weak (as my sister would attest to later): my shoulders slouched, my head hunched forward, my back rounded, and my core was weak.
Clearly there remains much room for improvement, both in terms of speed and form.
But overall, a solid first effort, and a fun way to deliver a powerful jolt to the system. I plan on making the Kettlebell Mile a monthly test — maybe even occasionally on mountainous terrain — and I can’t wait for the next one.
Kettlebell Mile workout summary
- Date: July 23, 2021
- Location: quarter-mile track in metro Denver
- Elevation: 5,351 feet
- Gear: kettlebells (16kg for warmup, 24kg for race); chalk (Friction Labs Alcohol Free Secret Stuff Chalk Gel); watch (for time)
- Footwear: Vibram FiveFingers
- Results: 15:44
— Live Every Day —
Adam