Kettlebell Kings Blog

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone Part 2

Posted by Kettlebell Kings on Dec 6, 2016 11:08:05 PM

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. 

Read More

Topics: Kettlebell Movements

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone

Posted by Kettlebell Kings on Oct 31, 2016 5:17:10 PM

By Joey Alvarado

We should start by discussing the concept of the Kettlebell Flow. The Flow is a term I have given to utilizing a number of different kettlebell movements into one fluid sequence of movements designed for anerobic workout.  To understand fighting, you must know that combat sports are anaerobic in nature, anaerobic literally means 'living in the absence of air'. This means combat sports are more like running sprints than going for a long distance jog. Anaerobic training and fighting involve short bursts of energy, followed by a brief lull in movement, so I have tried to create kettlebell movements that refelect this.  Fighting also involves using multiple muscles at once, so our kettlebell movements in a flow of movement are chosen because they do the same.  A BJJ/MMA match involves pushing and pulling muscles, core work and leg work so our kettlebell training movements must reflect the use of these muscles as well for practical application.  To sum it up, these kettlebell movements are designed to be performed in short bursts of energy which I have called 'Flows' with brief rests in between and focus on muscles that are important for pushing, pulling, core and leg work, all of which are essential to combat sports.

In the beginning nobody had seen movements like the ones we will cover here added together in kettlebell training and it was not accepted by everyone in the kettlebell community. However, now there are quite of number of folks who create similar movements and styles of kettlebell workouts designed for MMA and BJJ training and throw them out into social media. The biggest difference between what I create and most others is that anything I post has been tested by my students and I over the last 10 years, these movements have stood the test of time and fight results.  I have trained a team of MMA/BJJ athletes and regular, everyday people at my old gym and now at Legacy BJJ Burbank for close to a decade. These are not just workouts I come up with in my living room and throw up on YouTube.  My YouTube posts are not made to be instructional in nature, breaking down the exact details and form of every movement. What I am trying to do is show you examples of how I train and the general movements involved, there are a lot of details that you may be missing if you do not understand the concepts behind the movements from an MMA/BJJ perspective.  The goal of my posts with Kettlebell Kings is to educate people and give everyone a better understanding of what Kettlebell training for combat athletes is about. 

I have Kettlebell Flows broken down in 4 different categories:

  • Two Handed Single Kettlebell Flows
  • One Handed Alternating Single Kettlebell Flows
  • Combo Flows Mixing 1 and 2 Together
  • Double Kettlebell Flows

kettlebell workouts

We will cover all in this series, but for Part 1 we will focus on Two Handed Single Kettlebell Flows.  The video below is an example of two handed single kettlebell flows and is my most basic movements.  It involves a two handed clean (video below). This covers our pulling and leg work, two handed overhead press (pushing movement), and a two handed swing (hinging, core movement). The protocol I use for this is what I call 2 minute Kettlebell circuit. 

Read More

Topics: Kettlebell Movements

Swing A King For Free: September 2016 Results

Posted by Kettlebell Kings on Oct 18, 2016 3:30:04 PM

In September 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 October 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!

Shop Now!

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

  • entry 'Tiffany-58'

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

Kettlebell Training For Bikini Competitions

Posted by Kettlebell Kings on Oct 17, 2016 4:11:41 PM

Training for bikini competitions requires a ton of hard work and dedication. You need to stick to a strict workout plan, diet and practice your posing to meet your competitive goals. One of the problems you might run into is the same thing that most of us run into eventually with working out. You start to feel bored, overworked and unmotivated to do the same thing over and over.  Whether you are training for a bikini competition or just want to have a better figure, we believe kettlebells can help.  The best things about kettlebells is how diverse they are, you can target any muscle group and you can do so in such a way that the possibilities and combinations are endless which will always keep you challenged. Staying challenged and motivated is the key to working out long term.  With kettlebells, you can train for time, reps or both. Additionally, you can train for strength, cardio or even train in competitive lifting in which competitors compete in weight classes for rep counts.  These competitions will challenge your strength, cardio and mental focus as well as build muscles which are important for bikini competitions.  When you are done reading, you can learn more about Kettlebell Sport training here

We met Nikky Burns, of Transform Fitness, in Austin when she came to our facility to pick up a few kettlebells so she could train for The Texas Open Kettlebell Championship and pick up a few bells for her training clients.  After watching her compete and getting a chance to talk to her more about her background we thought it was really interesting to find out she is a bikini competitor as well as a Kettlebell Sport competitor.  We have written extensively about Kettlebell Sport, but had not previously spoken with someone who competed in bikini competitions and used competitive kettlebell training as a method for bikini competitions. So, as we talked more we were curious about how kettlebell training can overlap with bikini competitions and figure training in general to meet your fitness goals. We asked Nikky if she would be interested in helping us write a piece designed for those interested in competing in bikini competitions or working on their figure and she was glad to. Here we go!

By Nikky Burns:

I have always been into fitness.  It has been a part of my life ever since I started training with my older brothers while we were growing up.  In 2010 I had a mild stroke that changed my life. If it were not for my love of lifting I would not have recovered as fast, because it gave me something to work towards. I believe that having training goals can help anyone overcome physical obstacles that happen in their lives.  At the time, I was in my late 30’s and spending 2 to 4-hour days at the gym.  I had been doing Bikini competition for a year and I was hitting back-to-back-to back workouts, and stomping up the Stair Master in between in order to reach my competitive goals.  However, I felt that I needed a new way to train while I recovered. Anyone who has trained for bikini competitions can speak to the monotony of all the workouts mixed in with hours on the Stair Master. One day, my husband came home with a pink plastic Kettlebell which I still have and something finally clicked for me, fitness could be exciting, fun, and fulfilling. All I needed was a Kettlebell and some time.

LEARN MORE ABOUT OUR WEEKLY WORKOUT LIST HERE: 

 Benefits of Kettlebell training for bikini competitions:

  • target specific muscle groups like Quads, Glutes and Shoulders
  • challenge yourself with new and diverse workouts
  • build strength and cardio into one workout

Read more about kettlebell movements and specific workouts designed for bikini competitors below!

Read More

Topics: Kettlebell Movements, kettlebells

KETTLEBELL PROMO: Swing A King For Free August

Posted by Kettlebell Kings on Sep 7, 2016 12:09:26 PM

In August 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 August 2016 contest is.....

  • entry '67John A'

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 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 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

Things To Do With Heavy Kettlebells: Part 1

Posted by Kettlebell Kings on May 23, 2016 11:57:39 PM

Most people probably still think of kettlebells mainly as equipment for high repetition and/or high intensity workouts, which they are great for. However, kettlebells can be used for high weight/low repetition movements as well if you really want to build muscle, especially one of the most important muscle groups in your body. Some people know this, which is why our 48Kg|106 Lb Powder Coat kettlebell is always one of our top sellers when it is in stock. 

At Kettlebell Kings we recently launched even heavier kettlebells in 56, 68, 80 and 92 kilograms, designed for those who want to take their low repetition kettlebell movements to the next level, so we wanted to do a series on some of the best uses for them. 

For the purposes of this series, heavy is a relative term. The movements we will cover in this series can be done with any kettlebell that is heavy relative to your current strength. For example if you currently train with an 8 kilogram bell for high rep workouts you could do these same movements we show here with a 20 or 24 kilogram bell.  We chose to showcase some of the super heavy bells we have designed for folks with a pretty high level of fitness, kettlebell or lifting experience but you can do the same movements with kettlebells which are heavy relative to your current training.

Read More About The Heavy Bells

Jessica and Seneca from Texas Kettlebell Academy have put together an instructional piece on the 'Heavy Kettlebell Deficit Deadlift (squat hybrid)' which we will go over here. The purpose of the 'Heavy Kettlebell Deficity Deadlit' is to strengthen the posterior chain. What is that? Only one of the most important groups of muscles in your body which affects your ability to move. 

The posterior chain is a group of muscles consisting of tendons and ligaments on the posterior of 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 but even more so in competitive lifting and athletics because of the necessity of powerful hip extension, which this lift helps. Overall, that makes the Deficit Deadlift a great lift for overall improvement in and outside the gym.

The Deficit Deadlift :

  • increased range of motion compared to normal deadlift
  • place kettlebell in between platforms/boxes and stand on them above the kettlebell
  • knees are over the ankles, the weight is back on your heels
  • spine is straight, lift with arms first, keep back straight and drive with force through heels
    • you do not have to drop kettlebell all the way back down when coming down but you do want to get low
Read More

Topics: Kettlebell Weights, Kettlebell Movements, Kettlebell Workouts