Kettlebell Kings is teaming with thirty year martial arts veteran, Joey Alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts. Though Joey's experience lends itself toward building workouts which will improve aspects of BJJ/MMA, they are also great workouts and flows of movement to burn calories and build muscle for anyone. One of the keys to working our consistently is breaking up the monotony of doing the same things over and over. Joey's kettlebell movements definitely give you something new to master and challenge you with each workout. If this is your first time reading a post by Joey, we recommend you start with Part 1, which covers his most basic movement.
Kettlebell Kings Blog
Topics: Kettlebell Movements
We are very happy to be recognized as a Google Trusted Store. This has been a goal of our since our inception.
Kettlebellkings.com, which offers a wide variety of high quality kettlebells, was recently selected to join the Google Trusted Stores program. To help shoppers identify online merchants that offer a great shopping experience, the Google Trusted Store badge is awarded to e-commerce sites that demonstrate a track record of on-time shipping and excellent customer service. When visiting the Kettlebell Kings website, shoppers will see a Google Trusted Store badge and can click on it for more information.
What Does This Mean For You?
As an added benefit, when a shopper makes a purchase at a Google Trusted Store, they have the option to select free purchase protection from Google. Then in the unlikely event of an issue with their purchase, they can request Google’s help, and Google will work with Kettlebell Kings and the customer to address the issue. As part of this, Google offers up to $1,000 lifetime purchase protection for eligible purchases.
Build Your Lats & Upper Back With Kettlebells
You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training as well. You can get some incredible results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells, even more so than you can with dumbbells and barbells because of the mobility they allow compared to other training.
Part Three in our collaboration with the team at Mind Pump Media is all about building the back muscles for aesthetic training. If this is your first time reading, we previously covered leg building exercises as well as shoulders.
Who Is Mind Pump?
The guys at Mind Pump have a really popular podcast in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science. They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized.
Building Your Back With Kettlebells
Everyone has seen the famous kettlebell swing. The movement that burst onto the mainstream fitness scene within the last 15 years (though it has been around for a long time) is an awesome functional movement for building the posterior chain, building power and muscle endurance. However, few people have thought of the swing as something to combine with other exercises as a muscle builder.
Below is a unique super set that you can do for your back with kettlebells utilizing rows and kettlebell swings.
- Start with a staggered or split stance (one leg in front of the other), with the kettlebell to one side of you and hinge your hips back to get into position with a nice level back
- start with a pronated hand grip (the back of your hand is facing foward gripping the kettlebell) in order to add some rotation, grab the kettlebell and look forward with your eyes
- pull the kettlebell up toward using your back while rotating it in (shown below)
- squeeze the shoulder blade in at the top and let it down
- utilize the rotation of the bell to work the rhomboids, the lats, and mid traps when you squeeze at the top
- Aim for 10-15 reps and immediately switch to the close grip upright row
Yes, you can do a similar row with a dumbbell, but the difference here is how it feels and affects your back muscles because the weight is further down from your hand due to the shape which creates a longer lever when you pull upward. Just like the other movements we have shown, the key here is the center of gravity of the weight and the mobility it allows for your muscles. Then, immediately go into the next movement, working the same side of the body.
We are excited to collaborate with the team at Mind Pump Media on a five part series to bring you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. The first few posts in our series covered legs, back an shoulders. In Part 4 we will be dissecting a chest building super set with kettlebells.
There is a misconception that kettlebells are only good for functional training and even among the lifters who use kettlebells for aesthetic training; the one muscle group most people do not think of kettlebells for is the chest. The guys at Mind Pump will show you why this is a myth because of the pec activation you can achieve with kettlebells.
Why Train Your Chest With Kettlebells?
The movements that kettlebells allow for compared to traditional barbells or dumbbells will make you feel more of a squeeze at the top of these movements and allow you to go deeper into your press at the bottom compared to what you are used to. You will be hitting your chest muscles in a different way then they are used to and different is the key here for building muscle, specifically more range of motion will build the entire muscle better than limited range.
Kettlebell Bridge Press (Shown Below)
- Lay down with your back flat on the ground and a kettlebell to each side
- Bring your feet up so that your knees are bent at about 45 degree angles (demonstrated)
- Bring your hips all the way up off the ground and activate your glutes and squeeze so you have a neutral spine. This will allow you to get a lot deeper into your press
- Your shoulders will be automatically retracted in this position as well
- Press the kettlebells upward, keep your elbows tight, squeeze the chest at the top of the press, barely letting your elbows touch the ground
- Aim for 10-15 reps and immediately switch to the next movement
Here it is, Part 5 in our our collaboration with the team at Mind Pump Media. So far, we have brought you kettlebell movements for building your legs, back, shoulders and chest. In this last post we will cover using kettlebells to build your arms. (insert shocked emoji). We hope you have enjoyed our series on kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and that of Mind Pump Media.
This should not be that controversial, but we have a feeling it will be. It seems that the idea of building your arm muscles with kettlebells might be the thing that traditional kettlebell folks and traditional body building folks can unite on, in both not liking the idea. Back when we first started we posted an image on Instagram of one of us curling a kettlebell and it did not go over so well and we never did it again. Hear us out, and like any post we make you do not have to do it, but our posts are designed to be informative and bring different types of training to different types of people.
Building Biceps & Triceps With Kettlebells
If you are trying to build your arms, why would you consider kettlebells? The answer is the shape of the kettlebell, center of gravity and the way it rests on your wrist and forearms. Because of this, it causes a lot of stabilizer muscles to have to kick in and do work while you perform these movements. Also, the center of gravity created by the kettlebell resting on your forearm at the top of the curl or tricep exercise will create more tension at the top of the movement compared to a dumbbell and really make you work throughout the movement.
Kettlebell Bicep Curls
- With a wide stance, pick up both of the kettlebells in front of you with your palms facing outward (pronated) so that you are holding the kettlebells with the handles pointed toward each other (shown)
- It is okay to use your hips a bit for momentum but you do want to focus on using your biceps to bring the kettlebells up
- Curl the kettlebells while rotating on the way up so that at the top of the curl your palms are facing outward or supinated (shown)
- Keep your arms in tight to the body
- Aim for 10-15 reps and immediately switch to the close grip upright row
Part Two in our collaboration with the team at Mind Pump Media is all about building the shoulders for aesthetic training. In the first post, we covered leg building exercises but in part two we will focus on the shoulders to show you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and theirs. Let us get to it!
You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training. You can get some incredible results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells, even more so than you can with dumbells and barbells. Mind Pump is going to show you a muscle building, pump inducing combo with a super set of front presses and close grip upright rows.
Building Shoulders with Kettlebells
The guys at Mind Pump actually prefer using kettlebells for muscle building and bodybuilding shoulder presses in place of the traditional dumbbell shoulder press. Why? Kettlebells allow for a more natural movement because of the way the shoulder wants to move and rotate as you press. Kettlebells also create a good, deep range of movement for the delt. Below is a unique super set that you can do for your shoulders with kettlebells, but not as well with dumbbells.
Front Kettlebell Shoulder Press
- Using two kettlebells, start by picking up the kettlebells like a deadlift, using your hips and getting into the rack position (demonstrated below)
- Kettlebells rest on arms, arms are tight into the body. DO NOT let your elbows flare out. The weight should be supported by your body
- Push the kettlebells upward in a nice, spiral line pattern while you press to full extension
- Do not let your wrist break at the top, keep your wrist straight at the top of the extension overhead
- Hands overhead should be aligned with ears, shoulders and hips
- Aim for 10-15 reps and immediately switch to the close grip upright row
We are excited to collaborate with the team at Mind Pump Media on a five part series to bring you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and theirs. The guys at Mind Pump have a really popular podcast in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science. They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized. Let us get to it!
There is a misconception that kettlebells are only good for functional training. They are also really good for body building and aesthetic training. Mind Pump will show you a muscle building, pump inducing combo with a super set of front loaded kettlebell squats and back loaded kettlebell lunges.
Superset For #Legday, It's A Thing.
You can get some phenomenal results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells. You can use kettlebells similar to how you have used barbells and dumbbells to provide a stimulus to your muscles but you can do more by isolating those muscles in ways that you are unable to with dumbbells and barbells as well as gain mobility. For example, Mind Pump suggests using kettlebells on front loaded squats (demonstrated below) because a lot of bodybuilders have a hard time with internal rotations of the shoulders and using kettlebells helps with the mobility because it is easier to get into the front rack position.
Front Loaded Kettlebell Squats
- Using two kettlebells, start by picking up the kettlebells like a deadlift and getting into the rack position (demonstrated below)
- Kettlebells rest on arms, arms are tight into the body. You will feel more here in your thoracic then you do with traditional barbell front squats, also you will get a lot more quads and core in with this front squat compared to traditional back squat
- Squat down into a deep squat and come back up, since you are training for aesthetic you will take the negative a little bit slower than you would on a power movement
- Aim for 10-14 reps and immediately switch to the next movement
The Texas Kettlebell Academy is a frequent contributor to our blog and one of the top kettlebell academies in the United States. Head Coach of TX Kettlebell Academy, Aaron Vyvial, was the first person in the USA to earn the rank of Master Coach under KETACADEMY and Texas Kettlebell Academy also boasts the largest collection of competition style kettlebells in the United States. In this post, Aaron breaks down The Seated Press with kettlebells.
The Seated Press is a great General Physical Preparation (GPP) and fitness lift but if programmed correctly, it is a great Specific Physical Preparation (SPP) for Jerk training. What do these terms mean? GPP refers to physical activities that are general to any training and provide balanced conditioning in endurance, strength and flexibility, etc. So, this is another way of saying The Seated Press is a great general fitness movement which can improve the aforementioned aspects of your fitness training. SPP refers to exercises for a specific sport or goal, in this case Kettlebell Sport training, specifically for the Jerk and aspects of Long Cycle.
- Improve overhead stability
- Elbow strength
- Clean lockout
- Build muscle
- Improve cardio
Kettlebell Kings had been looking for a chalk solution for a long time because one of the questions we are most frequently asked by potential customers if if they will need chalk for their Kettlebell Kings bells. For a while, we packaged our own but decided we would much rather work with a trusted brand to provide chalk for lifters.
Enter Vikn Chalk, Vikn is chalk created for lifters by lifters. We have decided to carry Vikn Chalk which is run by some of the top Kettlebell Sport competitors in the country. The folks at Vikn Chalk have put together a pretty compelling post for us about why you should consider using chalk for your kettlebell lifts.
By Vikn Chalk, also found here:
Answer: It’s all about friction, baby.
In Kettlebell Sport, efficiency is the name of the game. If the kettlebell handle is slippery, you have to squeeze it tighter to hold on, fatiguing your muscles faster. Once your grip goes, the kettlebell slips out of your hand, prematurely ending your set.
Here is the gripping truth: A slick kettlebell will actually cause blisters!!! Long sets make you sweat, and sweat makes your hands wet. Moisture is the enemy when there is friction. Wet skin is softer and more vulnerable, leaving the top layer much more susceptible to separating and filling with fluid. Ouch!
The solution: VIKN Performance Chalk
Magnesium Carbonate, AKA chalk, is the only substance approved for competition in most kettlebell organizations (sorry, no pine tar allowed). Luckily, the chalk will help keep your hands dry and the skin on your palms more resilient. As you sweat, the chalk will rub off of your hands. This is why the we recommend applying multiple layers of chalk directly to your kettlebell to achieve what some call, the “fur coat” look (as shown below).
Here is a quick kettlebell workout you can do almost anywhere!
Complete as many rounds as possible in 15 minutes of:
- 5 Goblet Squats
- 5 Kettlebell Deadlifts
- 5 Kettlebell Man Makers
For the Goblet Squats and Deadlifts, try and use a kettlebell you could normally do those movements comfortably for eighteen to twenty repetitions. You will need two kettlebells for the Kettlebell Man Makers (see video demonstration below). The goal is to perform as many rounds as possible of these movements in fifteen minutes. Rest as needed between sets!
Benefits of Kettlebell Workouts:
- build muscle
- burn fat
- increase mobility
- keep workouts challenging and exciting
- Mostly 10-20 minute workouts
- Perform at home, outdoors at the gym
- Stay up to date on the best ways to use your kettlebell
Kettlebell Kings publishes new workouts each week you can subscribe to in your inbox!
Topics: kettlebell workout