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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

Protect Your Wrist & Forearm When Kettlebell Lifting

Posted by Kettlebell Kings on Oct 26, 2017 1:18:56 PM

This has to be one of the most frequently asked questions we get when we publish or talk to people in casual conversation, "How do I not destroy my wrist and forearm when lifting kettlebells?" Luckily, Kettlebell Kings works with expert and world champions to bring you answers to questions like this.

Brittany Van Schravendijk goes over the answer to this frequently asked question for us in the video below. There are three factors:

  • grip
  • size of arch
  • timing

KETTLEBELL GRIP

How you grip the kettlebell is important regardless of the style of kettlebell you use. In this demonstration, Brittany uses her competition kettlebell.  Do not give the bell at 'death grip', this has to be one of the most common errors people make by grasping their whole hand around the handle of the bell and thinking they need to hang on for dear life!  What you want to use is a 'hook grip'.  The kettebell should be between your first knuckle and your fingers (shown 1:11), with your thumb locked over which allows your wrist to be straight, but is loose enough to allow you to transition to different positions easily while still controlling the kettlebell. 

GET MORE UPDATES LIKE THIS BY SIGNING UP FOR NOTIFICATIONS ON THE RIGHT SIDE ON DESKTOP AND BELOW ON MOBILE DEVICES!

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Topics: Protecting Wrist & Forearm

Learn Proper Breathing Techniques For Kettlebell Sport From a World Champion Part 2

Posted by Kettlebell Kings on Oct 25, 2017 2:53:33 PM

We are glad to have Kimberly Fox back to talk about Proper Breathing Technique Part 2! In case you missed it, here is Part 1. 

Kimberly Fox is a World Champion kettlebell lifter and member of Team USA. She will be representing Team USA at the IUKL World Championships in Seoul, South Korea this year which are the world championships for Kettlebell Sport in which the best lifters from all of the world compete.  We asked Kimberly if she would share some of her best advice and tips for Kettlebell Sport training with us leading up to the World Championships and she was very happy to help.

This is an exciting year for women in Kettlebell Sport because this is the first year women will be competing in Two Arm Long Cycle.  Kim competes with TWO 24 kilogram competition kettlebells and will be going for personal and world records in reps in South Korea. The top kettlebell athletes in the world will be competing in Seoul to represent their countries and Kim has some awesome goals we wanted to learn about.   

WATCH KIM EXPLAIN PROPER BREATHING TECHNIQUES BELOW AS WELL AS THE REMAINDER OF OUR INTERVIEW AND HOW YOU CAN HELP SUPPORT KIM REPRESENT TEAM USA AT THE WORLD CHAMPIONSHIPS.

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Topics: kettlebell sport, Kettlebell Technique, Team USA, Kimberly Fox

Kettlebell Foundations: The Hardstyle Kettlebell Swing

Posted by Kettlebell Kings on Oct 17, 2017 12:09:18 PM

Our previous posts with Doug Fioranelli have been building towards the Kettlebell Swing. Even though the swing is one of the movements most people are familiar with, you actually should build up to it with the deadlift and the squat in order to prepare your body for the kettlebell swing, rather then going right into it. 

By Doug Fioranelli

As we continue this Hardstyle Kettlebell Series for Kettlebell Kings we have built up our strength and proper movement patterns by learning the deadlift  and then the squat; which are foundational for what we are covering now: The Kettlebell Swing. 

The kettlebell swing is truly the unique movement primarily associated with the kettlebell itself which cannot be optimally performed using any other equipment.  From top athletes to the new trainee, the kettlebell swing has numerous training benefits which include strength enhancement, power production and endurance.    

Kettlebell Swing: Proper Set Up and Patterning

Like the Hardstyle Deadlift, the kettlebell swing is a hinge pattern which primarily utilizes the muscles of the posterior chain (hamstrings and glutes).  It’s important to start with a good ground connection which is essential for stability and power production; a flat sole shoe or barefoot is preferred when performing swings.  After establishing a solid ground connection, here are the steps to take to perform a proper Hardstyle 2-Arm Kettlebell Swing:

  • Set up in an athletic stance with two hands on the kettlebell which is directly in front of your feet making a triangle position.
  • Tip the handle of the bell back towards you and lock your lats into place where the biceps are connected to the ribcage thus creating back tension; think shoulder blades in back pockets.
  • To start the backswing; hike the kettlebell through your legs by hinging your hips (not squatting).
  • When you feel your hamstrings stretch; squeeze your glutes and drive your feet into the ground to move the kettlebell upward through the legs.
  • Make sure the hips and knees always finish (get the hips fully underneath your body and lock your knees); this not only ensures proper technique but also saves your lower back from injury.  You want to properly propel the kettlebell upward (not forward) using your hips.
  • No leaning back; you want a tall body posture at the top of the movement with the arms extended and the kettlebell parallel to the floor.
  • When performing the backswing; wait for the kettlebell to almost hit you before you hinge.  The kettlebell should be above the knees and the biceps should connect to your sides just before you hinge.  Hinging too early will result in a lack of strength and may cause a sore lower back or an injury over time.

Some other details of the kettlebell swing include:

  • Have a good grip on the handle during the swing so the bell does not flop at the top or during the end of the backswing.  This excessive movement will make it difficult to keep your body stable.
  • A slight elbow bend in the arms is allowed during the swing, however do not actively bend your elbows and pull the bell in towards you to assist the bell up to the top of the swing.
  • Traditional hardstyle breathing is one breathing cycle per swing where you inhale through the nose or mouth during the backswing and then a tight exhale (don’t let all your air out) during the upward motion of the swing.

Once you feel comfortable with the 2-arm swing you can start practicing with some of the swing variations that will then help you build the foundation for other kettlebell movements like cleans and snatches.

LEARN VARIATIONS BELOW!

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Topics: Kettlebell Movements, Kettlebell Foundations

Be A Kettlebell Kings Gym Of The Week!

Posted by Kettlebell Kings on Oct 12, 2017 8:59:11 PM

Kettlebell Kings is excited to start a new initiave in which we will feature a new gym or homegym each week! We are taking ongoing submissions from everyone who wants to show off their gym and their Kettlebell Kings!

Sharing customer content has always been a huge part of our social sharing and we are so thankful to see happy customers sharing their kettlebell training. We are going to be doing an official Kettlebell Kings Gym of the Week post on our social channels which will feature images you submit of your gym or homegym as well as your very own text about anything you want to share about your gym or your training!

Tell us about how you like to train, how long you have been training, what your goals are or who you train, what types of clients you work with, how you help them and anything else you want to share in the post!

Enter Gym of the Week!

Share with us about your gym and how you use Kettlebell Kings in your gym!

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Topics: Gym Of The Week

Learn Proper Breathing Techniques For Kettlebell Sport From a World Champion

Posted by Kettlebell Kings on Sep 12, 2017 5:40:15 PM

Kimberly Fox is a World Champion kettlebell lifter and member of Team USA. She will be representing Team USA at the IUKL World Championships in Seoul, South Korea this year which are the world championships for Kettlebell Sport in which the best lifters from all of the world compete.  We asked Kimberly if she would share some of her best advice and tips for Kettlebell Sport training with us leading up to the World Championships and she was very happy to help.

This is an exciting year for women in Kettlebell Sport because this is the first year women will be competing in Two Arm Long Cycle.  Kim competes with TWO 24 kilogram competition kettlebells and will be going for personal and world records in reps in South Korea. The top kettlebell athletes in the world will be competing in Seoul to represent their countries and Kim has some awesome goals we wanted to learn about. 

Additionally, we were able to ask her a handful of questions to try and learn more about how she started competing in Kettlebell Sport as well as her goals for herself.  You can watch the full video below in which she goes over proper breathing technique and answers our questions about her kettlebell background. 

Q. How long have you been training with Kettlebells?

A. I started training kettlebell 5 years ago.

Q. How were you introduced to kettlebells?

Q. I was mostly doing some hybrid hard style technique I had learned from YouTube videos. A friend, Matt Sanders, saw that I was really interested in kettlebells and told me about GS. I was instantly hooked. When I first started training, I used other people's goals to set my own. But you can never truly grow and develop unless you are true to your own goals.

Q. What are your goals for your kettlebell training?

A. My current goals are to push myself to where I could not think I could go. Kettlebell sport is the opportunity to push myself to a new level at each training session. At some point that level will be 70 Long Cycle reps with 24kg bells and then to win at the IUKL worlds in Korea. 

  

WATCH KIM EXPLAIN PROPER BREATHING TECHNIQUES BELOW AS WELL AS THE REMAINDER OF OUR INTERVIEW AND HOW YOU CAN HELP SUPPORT KIM REPRESENT TEAM USA AT THE WORLD CHAMPIONSHIPS.

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Topics: kettlebell sport, Kettlebell Technique, Team USA, Kimberly Fox

Kettlebell Foundations: Kettlebell Squats

Posted by Kettlebell Kings on Sep 10, 2017 5:34:16 PM

By Doug Fioranelli

In the first article and video of the Hardstyle Series for Kettlebell Kings I broke down all the essential kettlebell deadlift movement nuances and their progressions.  The deadlift is the foundation where the hip hinge pattern is established.  This hip hinge pattern is essential to build a strong posterior chain and to learn how to move the body properly when we get to the hardstyle swing.

However, before we get to the swing, which will come in the next instalment, let’s strengthen up those legs and core a bit more by learning how to properly squat with the kettlebell. We have published the full post on our main site at https://www.kettlebellkings.com:

 

Read the full post HERE

 

Make sure to subscribe to our blog through the form on the right side or at the bottom on mobile devices. Get updates when more content like this is published!
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Topics: Kettlebell Movements, Hardstyle Training, Kettlebell Squats, Kettlebell Foundations

L-Sit Swings For Improving Kettlebell Swings

Posted by Kettlebell Kings on Sep 6, 2017 2:57:36 PM
 
We have previously collaborated with  Nicholas Anderson of Legion Tactical Athletics in Ventura California in order to demonstrate the utilization of body weight methods for kettlebell training. In this post we will be breaking down how the practice of body weight movements can improve the Kettlebell Swing. First, Nicholas will explain a bit about the principles.  Make sure you have good shoulder mobility and lat control to perform this movement as it is not something you should do as a beginner. The goal of the L-Sit Swing is to do the opposite movement of the hip hinge normally involved in a kettlebell swing to strengthen your body and improve your kettlebell swings.
 

l-Sit Swings

The L-Sit Swing is unique movement that, like a kettlebell swing (both hard and soft style), engages grip, lat activation, and core powered hinging. This movement stands as a complimentary opposite to the kettlebell swing; they use similar mechanics but in a different plane of motion.
 
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Your kettlebell swing drives power from the posterior chain and core, upwards, while the lats engage to resist the cannonball-of-kettlebell from putting a hole into your beloved training space.   The L-Sit Swing uses the lats to try and pull the pull-up bar that is overhead down and forward while assisting the motion by engaging the core for a power hinge at the hips. These two actions together, as in your kettle swing, compound to make a deep, powerful, swing like motion. 
 
Read & Watch More Below!
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Topics: Body Weight Movements