Kettlebell Kings Blog

Beginner Kettlebell Movement: Part 4 - Putting It All Together

Posted by Kettlebell Kings on Aug 20, 2016 6:03:22 PM

Kettlebell Workout

After you have mastered all of the movements in Parts 1, 2 and 3 you can put them together into a full body workout designed to strengthen your entire body and burn calories. 

This workout was put together by Brittany van Schravendijk, who walked us through the beginner movements we have covered thus far.  She put together a two part workout which involves the Kettlebell Deadlift, Kettlebell Swing and Kettlebell Squat Press.

Part 1

  • 5 Sets of 10 Deadlifts, increase weight of the kettlebell each round. Ideally by the 5th set, the last couple should be pretty challenging
  • AFTER each set, do 20 Kettlebell Swings with a moderate weight you could normally swing 25-30 times.  Rest as needed after kettlebell swings before conquering next deadlift set.

rest for four to five minutes and then do Part 2

Part 2

  • Do 6 minutes of total work
  • 30 seconds of work followed by 30 seconds of rest with a running clock do Kettlebell Squat Press. For the first two minutes do kettlebell squat presses with right arm, then two minutes of kettlebell squat presses with the left arm. End with two minutes total (30 seconds on and 30 seconds of rest) with two kettlebells doing squat presses.

We do create new kettlebell workouts you can subscribe to each week:

Sign Up For Weekly Kettlebell Workouts

Read More

Topics: Kettlebell Workouts

Beginner Kettlebell Exercise For Women: Part 3 - Kettlebell Squat Press

Posted by Kettlebell Kings on Aug 15, 2016 4:32:11 PM

The Kettlebell Squat Press

Part 3 in our series based on beginning kettlebell movements for women is about the Kettlebell Squat Press. After this post, we will put all the movements we have gone over into a workout you can do involving all three. After mastering the Kettlebell Deadlift and the Kettlebell Swing you can move on to this latest movement. The reason it is important to first master the Kettlebell Deadlift is because some of the movements and muscles engaged are essential for performing a proper kettlebell swing and the kettlebell squat. So make sure you have that down first.

Brittany van Schravendijk, will be walking us through video tutorials of the three movements we are highlighting in this series, including this one and then helping us put them all together for a workout at the end. Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

The video below will walk you through the correct way to execute The Kettlebell Squat Press, but here are some key points.

Why The Kettlebell Squat Press?

The Kettlebell Squat Press is a fantastic total body exercise because of all the different elements of your body you engage to perform correctly. It will involve your lower body, engaging your core and pressing at the top of the movement. Because of how the kettlebells fit on your body your momentum will be forward and this is where having great body control and core strength will have to stabilize your body. If you don't have this already, this movement will help you develop it.  Additionally, you should be able to squat deeper than with a barbell because of the positioning of the bells. The results of this exercise will be a stronger midsection, a stronger and defined figure as well as more overall strength. 

If you like what you see, we do have  a weekly workout list you can sign up for which incorporates the movements we will be going over into cardio and strength training sessions.

Sign Up For Weekly Kettlebell Workouts

The Kettlebell Squat Press:

  • Combines lower body work, upper body press with core activation
    • use core to stabilize bell overhead
  • Start by bringing the bell into the rack position (shown in video below)
  • Feet are hip width apart, weight is on heels, sink with hips level with knees or slightly lower
  • MAKE SURE to keep your elbow up and chest high to keep the core engage -- drive your body up with the heels back to standing position then press the bell overhead
  • Return to rack position and then begin your squat again
  • inhale as you come down and exhale as you go up
Read More

Topics: Kettlebell Movements, kettlebell, Kettlebell Workouts, beginner kettlebell workout, kettlebells

Kettlebell Comparison: Kettlebell Kings & Rogue Kettlebells

Posted by Kettlebell Kings on Aug 10, 2016 3:17:22 PM

Powder Coat Kettlebell Comparison

We work extremely hard to create some of the best kettlebells available in the United States. This is done through a rigorous process of research and development, customer feedback and quality control with our manufacturer. As we enter our third year in business we are really happy that our work has resulted in the over 1,000 Five Star Reviews

Part of our feedback process is monitoring different platforms for comments and reviews of our products. Recently, we came across a comparison on Reddit in which a user who has purchased from Kettlebell Kings as well as Rogue Fitness, did a review of both Powder Coat Kettlebells side by side. We wanted to share that review here.  We are honored that someone would compare our kettlebells to Rogue, an industry leader known for providing quality products and service, as we have worked to perfect those same things in our company.

The reviewer evaluated the kettlebells on:

Read More

Topics: Kettlebell Review, Kettlebell Comparison

Kettlebell Guide: What Is A Pood?

Posted by Kettlebell Kings on Aug 5, 2016 3:59:41 PM

What is a Pood?

This is common question for folks new to kettlebell, especially if you have been getting your workouts from Crossfit. 'Pood' originated in Russia along with kettlebells and is a unit of measurement for kettlebells in Russia. More specifically it is a unit equal to 40 funt (фунт, Russian Pound). A funt is a Russian pound

What is a Pood in Kilograms and Pounds?

  • It is approximately 16.38 kilograms.  A kilogram is 2.2 pounds. So one pood is also 36.11 pounds.

Often times you will see a Crossfit workout call for 1 Pood, 1.5 Pood or 2 Pood. So, the common kettlebell weights closest to this would be a 16 Kg Kettlebell, 24 Kilogram Kettlebell and a 32 Kilogram Kettlebell respectively. 

Read More

Topics: Kettlebell Review, what is a pood, kettlebell workout, kettlebells, pood

KETTLEBELL PROMO: Swing A King For Free

Posted by Kettlebell Kings on Aug 3, 2016 1:35:14 PM

In July we ran a promotion through Kettlebellkings.com in which all purchases were automatically entered to win a kettlebell of their choice from our site*.  Below is the video in which you can see the selection process. We used a random generator from www.miniwebtool.com, which we have used in previous contests to put all the entries in and then generate a random winner.

The Good News

We are going to do it again! This was a great experience the first time we did it so for the next few months we are going to run the same contest every month. Meaning, all purchases in each calendar month will be automatically entered to win a kettlebell of your choice* from Kettlebellkings.com!

Tell your friends, tell your family! You can split the cost of kettlebells and hope you win won for each of you!

Without further adieu, the winner of the July 2016 contest is.....

  • entry 'Thomas48'

If you think this is you, be on the lookout, we will be emailing the email address which you used when you purchased from Kettlebellkings.com.

Read More

Topics: Kettlebell Movements

Beginner Kettlebell Exercise For Women: Part 2

Posted by Kettlebell Kings on Jul 29, 2016 11:48:24 PM

This is Part 2 in our three part series based on beginning kettlebell movements for women. At the end of the series we will put them all together for you in a workout you can on your own! After you have mastered the Kettlebell Deadlift, you can move on to the Kettlebell Swing. The reason it is important to first master the Kettlebell Deadlift is because some of the movements and muscles engaged are essential for performing a proper kettlebell swing. So make sure you have that down first.

Our friend, Brittany van Schravendijk, will be walking us through video tutorials of the three movements we are highlighting in this series, including this one, we will be highlighting and then helping us put them all together for a workout at the end. Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

The video below will walk you through the correct way to execute The Kettlebell Swing, but here are some key points.

Why The Kettlebell Swing?

The Kettlebell Swing may be the best all around exercise anywhere for building strength and burning fat. It will help you develop strength in your hamstrings, glutes and core which are essential in other lifts. Just like the Kettlebell Deadlift, the swing strengthens the posterior chain. As we said in Part 1, that is the group of muscles in your body which affects your ability to move. The Kettlebell Swing can be performed with one or two kettlebells for added intensity.

Posterior Chain Refresher

The posterior chain is a group of muscles consisting of tendons and ligaments on the posteriorof the body, including the biceps femoris, gluteus maximus (main extension muscle of your hips), erector spinae (straighten and rotate the back), trapezius (large muscles that cover almost your entire back), and posterior (butt). 

These muscles are responsible for running, jumping and getting up and down all of which are required in every day life. 

If you like what you see, we do have  a weekly workout list you can sign up for which incorporates the movements we will be going over into cardio and strength training sessions.

Sign Up For Weekly Kettlebell Workouts

The Kettlebell Swing:

  • back position of your swing is like the bottom position of your deadlift
    • load hamstrings and glutes to not tax lower back
  • start with the kettlebell a couple feet in front of you in order to hike it back into the swing to get momentum
  • set up like deadlift, but reach forward, hike it back into swing then push hips foward, snapping them to create explosiveness and squeeze glutes at top similar to deadlift
  • swing to the top and let the bell fall down with gravity to hips before pushing into back swing
    • IMPORTANT: wait until arms hit hips before coming back up, if you do before a lot of space is created and the load is transferred to your back
  • exhale as bell comes up to tighten glutes and engage core, exhale engages core

 

Read More

Topics: Kettlebell Movements, kettlebell, Kettlebell Workouts, beginner kettlebell workout, kettlebells

Beginner Kettlebell Exercise For Women: MASTER THIS BEFORE ANYTHING ELSE

Posted by Kettlebell Kings on Jul 25, 2016 10:43:07 PM

MASTER THE KETTLEBELL DEADLIFT BEFORE ANY OTHER MOVEMENT

We are going to begin a three part series highlighting kettlebell movements aimed at helping women who are beginning kettlebell users get the most out of their kettlebells. At the end of the series we will put them all together for you in a workout you can on your own! Quite a number of people who have entered our contests and subscribe to our workout list have identified as beginners, so we are doing this with them in mind.  If you know anyone who you have been preaching the gospel of kettlebells to you can forward this post to them as a way to help them get started.

Our friend, Brittany van Schravendijk, will be walking us through video tutorials of the three movements we will be highlighting and then helping us put them all together for a workout at the end. Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

The first movement we will be going over is The Kettlebell Deadlift. The video below will walk you through it, but here are some key points. Below the video we will talk about which weight to use and what style of kettlebell you should use.

Why the Kettlebell Deadlift?

The purpose of the kettlebell deadlift is to strengthen the posterior chain. What is that? It is the group of muscles in your body which affects your ability to move. Seems important.

The posterior chain is a group of muscles consisting of tendons and ligaments on the posteriorof the body, including the biceps femoris, gluteus maximus (main extension muscle of your hips), erector spinae (straighten and rotate the back), trapezius (large muscles that cover almost your entire back), and posterior (butt). 

These muscles are responsible for running, jumping and getting up and down all of which are required in every day life. The Deadlift is a great lift for overall improvement in and outside the gym.

If you like what you see, we do have  a weekly workout list you can sign up for which incorporates the movements we will be going over into cardio and strength training sessions.

Sign Up For Weekly Kettlebell Workouts

The Kettlebell Deadlift:

  • targets hamstrings, glutes and strengthens lower back
  • stand with feet hipwidth apart, right outside kettlebell
  • grab the bell while keeping our back flat and your arms straight
    • avoid rounding back and pulling with back
  • push away ground with your heels, squeeze glutes at top
  • do not use your back to lift the kettlebell(s)
  • try the suitecase deaflift after perfecting form
Read More

Topics: Kettlebell Movements

Great Kettlebell Giveaway: Winners Announced June 2016

Posted by Kettlebell Kings on Jul 2, 2016 10:29:47 PM

Thanks to everyone who entered our June contest! From our perspective it was another huge success! We had thousands of entries and over a thousand from folks who have not purchased from us before. We really appreciate everyone who entered and are honored that so many people would want our products.  Below is a video we created of the drawing process so you can verify the authenticity of our contest. We will be contacting winners shortly with the email addresses they provided, so if you watch the video and think you might be a winner watch out for an email from info@kettlebellkings.com in your in box or spam folder. 

Our Next Promotion:

Starting in July we are beginning our 'Swing a King For Free' promotion. All purchases from Kettlebellkings.com in July are automatically entered to win a kettlebell of their choosing from a random drawing in August. So, if you have been contemplating your next purchase, now is the time! A chance at a free one with any purchase!

The winners below contain a first name and an entry number so we can track your email in our database. The video explains how it was done, but if you think it might be you, be on the lookout for the email!

Fourth Prize: Amanda-445

Third Prize: Carlos Zamora-818

Second Prize: Eric-710

First Prize: JPGantIII-260

Read More

Topics: Kettlebell Weights, kettlebell

Introducing Steel Standard Kettlebells

Posted by Kettlebell Kings on Jun 22, 2016 4:21:39 PM

You might think selling kettlebells is a pretty standard operation, but like any business that seeks to meet customer needs and innovate that is not the only case. Not only do we strive to create kettlebells with perfect dimensions and high quality, but we also try to innovate with our kettlebells as much as possible. So we do have a few different kettlebell products that are completely original to Kettlebell Kings or that we were the first to carry. Our efforts have led to the release of our Adjustable Kettlebells and Kettlebell Sport Series, both of which have been very popular and now our Black Steel Standard Kettlebells

What We Desired To Create:

  • an affordable/high quality kettlebell different than what people are used to
  • introduce kettlebell enthusiasts to competition style bells
    • all kettlebells in this series are the same size and dimensions regardless of weight. Even though kettlebells are fairly mainstream, most folks are not familiar with competition style bells. Training with bells that are the same size and shape regardless of weight creates a more uniform experience as your hands, wrists and forearms will always fit the bell the same way regardless of weight. All handle diameters are 33mm.
  • a model that looks different from our traditional competition style bells
    • competition bells are colored to an international standard, we thought some customers might not like being forced to buy a particular color because that is the training weight they need
  • weight increments more people are familiar with
    • a lot of lifters still hesitate when they see kilograms. Most of us have trained our whole lives with 'American style' five pound increments. So for this reason a lot of people forego high quality kettlebell options for lesser quality because of the unfamiliarity with the weight increments
  • an easy way to identify weights
    • color coding is valuable for easy identification of weights in the gym, even though we made the kettlebells all black we still have colored bands on the handles as well as the weight imprinted on the band so you can easily identify a weight among all your other kettlebells

WHAT WE CAME UP WITH:

Read More

Topics: Kettlebell Review

The Great Kettlebell Giveaway 2

Posted by Kettlebell Kings on Jun 3, 2016 12:16:45 PM

We are excited to announce another promotion that anyone has a chance to win!  

It is back! It is hard to imagine why a contest that gives away free kettlebells would be so popular, but we brought it back because of demand just in time for you to get ready for summer! We had lots of entries in our first contest and got really positive feedback so we brought it back for our last one this year. 

Kettlebell Kings will be giving away kettlebells of your choice to winners who enter during the open period.  There will be multiple winners who get the kettlebells of their choosing!  Here is a recap of the last giveaway we ran in March.

Kettlebell Kings will start taking entries immediately and the contest window will remain open until FRIDAY, JULY 1 2016 at 5:00 PM.  All you need to do to register is click through the button below and enter your information! 

Enter The Great Kettlebell Giveaway

To enter, fill out the form on the next page you and use one of the icons at the top of this post  to share on social media.  Winners will be chosen at random by their email address, which will be entered in a Random Name Picker. So, make sure your email address is accurate! Entry ends on Friday, July 1, 2016 at 5:00PM and winners will be announced through social media channels. Winners will be able to pick their prizes, order of prizes below.

Read More

Topics: kettlebell, Kettlebell Workouts