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:

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

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

 

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

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.

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Topics: kettlebell, Kettlebell Workouts

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
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Topics: Kettlebell Weights, Kettlebell Movements, Kettlebell Workouts

Keep Your Kettlebell Exciting With New Workouts Each Week

Posted by Kettlebell Kings on May 10, 2016 4:33:21 PM

So, you purchased a kettlebell, now what? Any experience level of kettlebell users can use fresh ideas for what to do with their kettlebell and reminders about technique. One of the keys to staying involved in workouts is breaking up the monotony of working out. When you sign up to receive weekly workouts in your inbox from Kettlebell Kings, you do not have to worry about challenging yourself each week. We create tons of challenging, short and long workouts you can perform with your kettlebell(s) anywhere.

Sign Up For Weekly Kettlebell Workouts

Kettlebell Kings partners with experts to bring you workouts that will:

  • build muscle
  • burn fat
  • increase mobility
  • keep workouts challenging and exciting
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Topics: Kettlebell Workouts