Kettlebell Kings Blog

The Resurgence Of the Kettlebell

Posted by Kettlebell Kings on Feb 12, 2018 11:44:02 AM

In the words of Jerry Seinfield, "What's the deal with all these kettlebells?". When you run a kettlebell internet business you encounter all types of people commenting on the content you put out. As awesome as kettlebells are, some people still do not get it. To paraphrase a recent comment on one of our posts, kettlebells disappeared for a reason! Dumbbells are the way of the future!

Well did they? Kettlebells are insanely useful and it would be hard to find an expert who believes otherwise these days.  One of the reasons we started the business is because kettlebell just made sense to us. We all had athletic backgrounds and could immediately see the effectiveness and non-fad like qualities compared to a 7 minute abs scheme.

I first read about The Lindy Effect in a book by Nassim Taleb. The Lindy Effect says the life expectancy of some non-perishable items, like kettlebells, is proportional to their current age. So every additional period of survival says there should be longer life expectancy. With that understood, we believe kettlebells should be around or a long time and should outlast most fitness equipment.

For those who are curious, we recently wrote about the resurgence of the Kettlebell and some history about the kettlebell for Ben Greenfield's blog. You can read our post on his site through the button below!

Read About The Resurgence!

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Topics: Ben Greenfield, Kettlebell History

Kettlebell Foundations: Hardstyle Kettlebell Clean

Posted by Kettlebell Kings on Feb 8, 2018 8:52:23 PM

We are excited to continue our popular Kettlebell Foundations series for those getting acquainted with kettlebells. Doug Fioranelli is the owner of Rise Above Performance Training® where he uses personal, progressive programming to increase his athletes’ performance and reduce their risk for injury.  Since 2001, he has assisted many people with their strength training, conditioning and athletic rehabilitation including: adult clients, police, fire, military professionals, and athletes from middle school to the Professional level. If this is your first reading one of our Kettlebell Foundations posts, we recommend starting at Part 1 here

Sign up for his free monthly newsletter at his website and receive two free eBooks and browse through numerous training articles and videos.

By Doug Fioranelli

Our Hardstyle Kettlebell Series is coming together nicely and, by now, you should have some good practice with your foundational strength lifts including:  the deadlift, squat, and overhead press.  Hopefully, too, you have also been practicing all the variations of the dynamic kettlebell swings because now it is time to get into the fun exercises starting first with one of my favorites; the clean. 

Proper Set Up and Patterning:

Technically speaking, the clean is a movement that brings the kettlebell dynamically from the swing into the rack position.  From this rack position you can do a number of different movement combinations like: squat, lunge, overhead press, do multiple cleans and even rest for a few breaths.   

The good news is you have all the prerequisites to complete a nice hardstyle clean; a swing and a rack position.  There is a bit of a learning curve to it, however.  We are used to performing the 1-arm swing where the upper arm moves away from the body and the arm and kettlebell are parallel to the floor.  For the clean we need to keep the upper arm close to the body as if the elbow was screwed into our side.  That way we keep the bell close and our clean will be smooth as butter.

To perform a proper clean, it’s important to have a good rack position and 1-arm swing:

Set up for a 1-arm swing where the bell is in front of you in a triangle in reference to your feet.

Hike the kettlebell into a backswing where the bell is close to your body and above the knees.

As you begin the upward portion of the swing: squeeze your glutes to generate power, keep your upper arm connected to your torso and slightly retract your shoulder to guide the kettlebell towards the racked position.

Make sure to receive the kettlebell in the racked position by sliding your hand through the handle and have your legs and hips locked out in a stable position.

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When bringing the bell back down to perform another clean: keep the upper arm connection to the torso and have the kettlebell remain close to your body during the backswing.  Because the swing arc is small, assist the kettlebell into the backswing using a little force so you have the elastic energy to perform multiple repetitions. 

Like I mentioned earlier, though the clean does utilize the 1-arm swing and rack position, the movement might be challenging at first and most likely will not be smooth until you have put your practice in.  Here are a few drills to achieve the perfect clean sooner rather than later. 

Read and watch more of the demonstration below!

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Topics: Kettlebell Foundations, Kettlebell Clean

Kettlebell Kings Now Offers Free Returns

Posted by Kettlebell Kings on Feb 7, 2018 7:06:55 PM

Kettlebell Kings is excited to announce that we now offer Free Returns on all orders in the United States. We know that buying a piece of heavy equipment can be uneasy for some compared to being able to go into a store and pick up a kettlebell, that is why we have worked hard to acquire over 2,000 Five Star Reviews.  Some might wonder if it is the right weight for them or if they will like the kettlebell, but we are taking all of those concerns away for you and now offering Free Returns on all orders. A copy of our new returns policy is below! Here is a summary:

  • Free Returns on all orders in U.S
  • After receiving a kettlebell you can return any unused item within 7 days for any reason for Free and a refund

Kettlebell Shipping - Fast & Free

IT'S FAST! All orders ship the same day if ordered before 5PM CST, Monday - Friday. Weekend orders ship out Monday. All orders are shipped UPS ground unless requested, we ship out of Austin, Texas which means the majority of customers receive their order in 3-5 business days. We can ship to any address in the United States. All kettlebells are guaranteed in pristine condition or replaced. We double and triple box our shipments to ensure protection as well as send email and text updates about shipping status so you can track the order the whole time. Note that there are restrictions on some products, and some products cannot be shipped to international destinations. If you are outside of the United States you can select your country by clicking on the flag button in the top right corner of your screen. Select your country, you will then view our site in your currency and get accurate shipping quotes at checkout.  Unfortunately, we are unable to apply our free shipping policy to Alaska and Hawaii. We would love to, it is simply cost prohibitive because of the weight. You can still create a normal checkout on our website and apply shipping cost. 

Kettlebells Shipping to Canada - No Duties or Taxes

All shipments to Canada are free. We apply our same shipping policies as above. Shipments are free, fast and ship same day from Austin, Texas. You are not responsible for any duties or taxes for orders in Canada!

Kettlebell Returns Policy - Fast & Free!

You may return new, unused items within 10 days of delivery for a full refund. We will also pay the return shipping costs on the returns because we are so confident you will love your new kettlebell(s). If you do not like your kettlebell or wish to exchange it for another, we will incur the return shipping for you on your first exchange. If you ordered the wrong size or wish to exchange it, we will incur the return shipping, free to you on one exchange!  

If you return the bell and do not want another you should expect to receive your refund within four weeks of giving your package to the return shipper, however, in many cases you will receive a refund more quickly. This time period includes the transit time for us to receive your return from the shipper (5 to 10 business days), the time it takes us to process your return once we receive it (3 to 5 business days), and the time it takes your bank to process our refund request (5 to 10 business days).

If you need to return an item, simply login to your account, view the order using the "Complete Orders" link under the My Account menu and click the Return Item(s) button. We'll notify you via e-mail of your refund once we've received and processed the returned item.

Any claims of defect or products that do not meet your standards must be made within 30 days of purchase. We will work closely with you to assess the product and help you get the product you need within the 30 day window. Just email images of the damage to info@kettlebellkings.com and we will take care of you.

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Topics: Free Returns

Functional BodyBuilding - Awaken Training Series 

Posted by Kettlebell Kings on Jan 17, 2018 4:53:35 PM

Kettlebell Kings is excited to have Marcus Filly contribute a four part series for our followers about functional bodybuilding with a focus on kettlebells. Marcus has competed at the CrossFit Games six times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus can be found at his website here: https://revival-strength.com and social media @marcusfilly and @functional.bodybuilding

We believe kettlebells are under utilized by most in the Crossfit community and are only used for swings when a WOD calls for it. As we have seen with some of our other pieces we have published regarding power lifting and other movements common in Crossfit workouts, kettlebells can and should actually be used to help improve your abilities in movements like deadlift, power clean and bench press. Additionally, as we have seen in some of collaborations with Mind Pump Media, kettlebells are an excellent tool for aesthetic training as well. If you find the information you see here helpful and want more, make sure to subscribe to our free posts through any of the links below or here.

By Marcus Filly:

In partnership with Kettlebell Kings, we have taken 4 workouts from the Awaken Training Series programs and are bringing them to you in a series. Kettlebells play a huge role in the athletic development of our athletes through Awaken Training Series. They are commonly used implements in our training program and we love finding new applications for them. For this particular content we have made some subtle changes to the exercise selection and loading implements to highlight the kettlebell even further. Wherever possible in the following workouts that you will see, we have used kettlebells.

Give the training a try. We have accompanying notes along with sets and reps to ensure you understand the why behind what you are doing here.  

Warm Up

4 Sets  of 6-8 reps Half Kneeling Bottom Up KB Press per arm, then rest 30 seconds 

  

12 Goblet Loaded Lateral Band Walks then rest 30 seconds

 

 

12 Scapular Push Ups on Kettlebells then rest 60sec

 

 

*Our warm ups are specifically designed for each training session to warm up the movement patterns and joints that are getting trained in the session to follow. In general we like to think about targeting musculature that supports the larger compound exercise that are to follow in our strength and conditioning sets. In today’s warm ups we are focusing on getting the scapular to turn on and start firing for the upper push and pull dominant session to follow. 

Get automatic updates when we publish Part 2 with Marcus by filling out the sign up for to the right on desktops or below on mobile devices or here: 

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Superset:

A1. Kettlebell Incline Bench Press; 30X1; 6-8reps; rest 60sec x 3

 

 

A2. Incline Dual Kettlebell Prone Row; 2111; 6-8reps; rest 60sec x 3 sets

 

 

*In a classic upper horizontal push and pull superset, we are using slow tempos and higher time under tension along with moderate rest periods to focus a bit more on muscle endurance and motor control. (Tempo prescriptions start with the eccentric count, so the bench press would be down for 3 seconds, do not pause at the bottom, explode up, then pause 1 second before the next rep.)

 

Superset:

B1. Single Arm Ring Row; 2020 Tempo; Max Reps on each arm at the prescribed tempo; rest 60sec x 3

 

B2. Feet Elevated Kettlebell Plank; 45-60sec unbroken; rest 60sec x 3

 

 

*In this second superset we are moving from two open chain exercises to two closed chain exercises coupled together. By moving to closed chain push and pull exercises we are training the muscle and brain in a slightly different way while still get in additional volume in the same movement pattern. 

Get automatic updates when we publish Part 2 with Marcus by filling out the sign up for to the right on desktops or below on mobile devices or here: 

Get Kettlebell Blog Notifications

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Topics: body building, aesthetic training, Marcus Fily

Teams USA Competes At IUKL World Championships!

Posted by Kettlebell Kings on Jan 11, 2018 2:06:26 PM

Team USA recently competeted at the IUKL World Championships in South Korea and had a lot of great success! We are proud to sponsor Team USA and be a part of the worldwide growing sport of Kettlebell Sport. Team USA is represented by a lot of great athletes and people and is put together by The American Kettlebell Alliance. Each year members of Team USA are determined at the USA National Championships. Below is a recap of some of the athletes and their success! You can contact the American Kettlebell Alliance or info@kettlebellkings.com for more information on how to become involved in Team USA Kettlebell Lifting.

If you would like to learn more about Kettlebell Sport, we have published extensively on this topic and you can read more about getting started here and progress through the training.

Team USA Results from IUKL World Championship 2017 at Seoul, South Korea

by: The American Kettlebell Alliance

Veterans Rank 2nd and Adults Rank 8th in the World Overall Team USA Wins 26 Medals

Team USA Veterans took one of the top places (2nd place) at the International Union of Kettlebell Lifters (IUKL) World Kettlebell Championships 2017 held November 15-18 at Olympic Park in Seoul Korea. Overall, Team USA members, Lynn Bonnemere, Laura Brown, Camargo, Jennifer Casey, Irvin Charleston, Dana Curcio, Sarah Fornero, Kimberly Fox, Tim Fullmer, Vyacheslav Gurevich, William Hass, Barbara Hutchinson, Andrey Kleyner, Marlena Klimkiewicz, Nick Kotwica, Svitlana Krechyk, Richard Morton, Valerie Pawlowski, Douglas Seamans, Mike Sherman, David Steele, Jon Vitolo, Dale Wall, Jamie Wolcott, Joann Worden, Tina Yerkes, placed 8th of the 33 countries competing.

Along with the “classic” competition lifts, this year’s World Competition also featured the “trial” woman’s two arm long cycle. Countries represented in the Women’s Two-Arm Long Cycle competition were from Canada, England, Finland, Ireland, Netherlands, Norway, Scotland, and USA. Our own Kimberly Fox won first place lifting two 24kg’s with 64 reps and Sarah Fornero took 3rd doing 89 reps lifting 16’s. Overall There were 453 competitors from around the world registered for the event that was held in the historic handball arena.

Read the breakdown of medalists below and more information below!

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Topics: Team USA

Build Power With The Kettlebell Spiked Swing

Posted by Kettlebell Kings on Jan 10, 2018 9:20:54 PM

John Odden of Empowered Strength breaks down part of his power training series by explaining and demonstrating a kettlebell spiked swing in this post. The beauty of the Spiked Swing is that it helps you generate more power because of downward pressure on the bell. Normally when trying to build your power you need to use a heavy kettlebell you can swing 4-5 times. The Spiked Swing allows you to use a lighter weight because downward pressure and momentum on the bell makes it act like a heavier weight for you. 

Getting started:

  • try being barefoot or minimalist shoe
  • be as powerful as possible while being safe
  • have a solid understanding of kettlebell movements & foundations
  • work with a partner who is versed in kettlebell movement as well

Do not attempt this movement unless you have built a solid foundation of kettlebell movements and  know how to perform a proper kettlebell swing as well as having a healthy lower back. Your partner will apply the appropriate tension you need on the swing.

Set up to perform a kettlebell swing with your partner standing in a position to apply downward pressure on the kettlebell when it reaches the top of your swing ( demo at 1:20)

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Topics: Kettlebell Spiked Swing

Ironing Out The Pain: Use Kettlebells To Relieve Neck & Shoulder Pain

Posted by Kettlebell Kings on Dec 27, 2017 1:11:26 PM

By John Parker: 

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Topics: Ironing Out The Pain

Kettlebell Foundations:  Overhead Press

Posted by Kettlebell Kings on Dec 13, 2017 3:51:41 PM

By Doug Fioranelli

Let’s shift gears in our Hardstyle Kettlebell Series pivoting from our dynamic kettlebell swing back to a more traditional strength training movement; the Overhead or Military Press.  Much like we went over in the deadliftand squat, the overhead press is a great movement to build strength and it complements well with the kettlebell.    

Traditionally the overhead press is done with a barbell or dumbbells; however, the kettlebell can provide a different, and even advantageous, way to get the most benefit out of the exercise. 

Proper Set Up and Patterning:

Most overhead pressing variations with the kettlebell start from the rack position which we discussed in our hardstyle squat series.  Though the rack position does make the weight sit lower on the body, thus making the overhead pressing range of motion more than that with a barbell or dumbbell, it also makes for a safer starting platform where you can rest the weight if necessary.  Traditionally with the barbell or dumbbells, it is difficult to rest the weight at the bottom near the body because of the positioning of the weight itself.  The kettlebells can be supported neatly and close to the body making it much more comfortable to rest in the rack position.

Kettlebell overhead pressing may also be a potentially safer form of overhead pressing due to the nature of how the weight sits in-connection against the lifter’s forearm and the ability to make small, safer adjustments while pressing overhead.  With the barbell, where the hands and arms are fixed, it is nearly impossible to slightly adjust the path of the weight overhead to compensate for shoulder mobility limitations.  Although dumbbells allow for independent movement of the shoulders during the lifts, with weight distribution of bells being up high and on either side, the adjustments could send the weight in an unfavorable direction and cause an injury in an extreme case.

For pressing success it’s important to start with a good rack position and ground connection.  Both of which are essential for stability and strength production during this lift.  Here are the steps to perform a proper Hardstyle Overhead Kettlebell Press:

Read more below and watch the full demonstration below!

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Topics: Kettlebell Foundations

Cerakote Painted Kettlebells

Posted by Kettlebell Kings on Nov 20, 2017 8:49:49 PM

We are really excited to announce and introduce our new Cerakote Kettlebell options! We have always tried to innovate and create as many new awesome kettlebell options as possible, this has led to past releases like our Adjustable Competition Kettlebells and Steel Standard Kettlebells. Our new Cerakote Kettlebells meet all of our criteria for what we try to create with our kettlebells. They innovate and they are functional. These will be available Wednesday, November 22 2017.

Our new Cerakote Kettlebells allow for virtually unlimited creativity in how your kettlebell looks and is personalized for you, but are also painted with the most durable paint available on the market today and are actually functional to use.  We do not lose sight of the form and shape of our kettlebells that has helped us grow as a company and sponsor the biggest kettlebell competitions in the world as well as work with some of the top lifters in the world. Cerakote is more durable then Powder Coat, E-Coat and any Matte paint on kettlebells anywhere today. 

What is Cerakote?

Cerakote is a Polymer-Ceramic Composite coating that can be applied to metals, plastics, polymers and wood. The unique formulation used for Cerakote ceramic coating enhances a number of physical performance properties including abrasion/wear resistance, corrosion resistance, chemical resistance, impact strength, and hardness. Each of these properties is rigorously tested to guarantee that Cerakote products remain at the forefront of the ceramic coatings market. Cerakote ceramic coatings utilize state-of-the-art technology to out-perform any competitive coating in both laboratory settings and real world applications. - from https://www.cerakoteguncoatings.com/resource/faq/

  • Original - There are no other bells like this available today, you can choose from one of our designs or create your own!
  • Durable - Cerakote is more durable than powder, e-coat and matte paint
  • Functional - Do not sacrifice form and comfort for the look of the bell, you can choose from any of our popular models and add the cerakote finish

 Sign Up For Our Free Weekly Workout Lists to be notified when these are available!

View All The Cerakote Options!

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Topics: Cerakote Kettlebells

Two Potent Ways To BioHack Fat Loss This Holiday Season

Posted by Kettlebell Kings on Nov 15, 2017 3:23:12 PM

By Ben Greenfield:

As the holiday season approaches, I’ve been on a new fat burning quest - a quest that basically consists of choosing exercises that get me the most bang for my calorie burning buck. In this article, you’re going to learn the two best methods I’ve been using to biohack fat loss – and you’re specifically going to discover how I achieve just that with my little friend called the kettlebell.

How to Biohack Fat Loss With a Kettlebell Swing

So what does the term “biohack fat loss” actually mean?

In short, biohacking is simply finding ways to accelerate the speed and efficiency of making your body or brain (that is, your biology) work better. Biohacking fat loss might include strategies such as skipping breakfast and drinking buttered coffee instead, spending all day long on a standing or treadmill workstation, or using only exercises that burn the most calories or give you the greatest boost of fitness in the shortest period of time.

And one of the best ways to achieve bang for the buck is to throw around a kettlebell. As a matter of fact, a recent study that just appeared in the Journal of Strength and Conditioning Research showed that the acute hormonal response to the kettlebell swing exercise consisted of an extremely significant rise in growth hormone and testosterone, two potent fat-burning hormones in both men and women.

This is just one reason why I shot this video about how to do high intensity interval training with a mighty kettlebell. It burns as many calories as an all-out running sprint, and boosts your metabolism for hours after you’re finishing exercising. For example, one very simple beginner workout that takes advantage of these metabolic properties goes as follows:

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Topics: Ben Greenfield