“Drop sets”, also known as:
– Decending sets
– Strip sets
– Down the rack
– Running the rack
Are basically a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
They are TOUGH – you typically get some serious lactic acid build up, and to honest, PAIN! 🙂 – but they also WORK.
I can say this from personal anecdotal experience – I’ve used drop sets quite a bit over the years personally and with hundreds if not thousands of training clients.
There are also research studies to back up the method (a recent one is linked at the bottom of this article).
Now typically, people do this kind of workout on machines, with barbells, or with dumbbells.
But you can do it with different kinds of equipment too.
I created a kettlebell and bodyweight version of a drop-set based circuit workout.
I think it’s quite challenging, while being fun and new at the same time!
Give it a try:
60-15 Drop Set KB Circuit
Alternate between 60 seconds of work and 15 seconds of rest for each exercise in the circuit below.
At the half-way mark (30 seconds); “drop” from the first (more intense) exercise to the second (less intense) exercise listed.
Rest approx 60 seconds on circuit completion; repeat for a total of 4 rounds:
Exercise 1/2 – KB swings ==>> squat jumps
Exercise 3/4 – 1 arm KB press (15 seconds per side) ==>> push ups
Exercise 5/6 – KB goblet walking lunges ==>> bodyweight walking lunges
Exercise 7/8 – 1 arm KB rows (15 seconds per side) ==>> inverted rows
If you want more fun, new, challenging, and most importantly EFFECTIVE workouts like this one, be sure to check out KB Challenge Workouts 2.0 – it’s on a dime sale this week:
Here’s to your continued success!
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
PS – Here’s the link to the research study on drop sets: