Grappling Central

Cerakote Kettlebells

Posted by Kettlebell Kings on Nov 20, 2017 8:46:42 PM

We are really excited to 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 bells are innovative in that the designs available are completely original in functional fitness equipment and cerakote to date is unused on kettlebells and is more durable then any kettlebells available today. 

We have set designs and paints you can choose from or 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.  Additionally, 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!
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Topics: Cerakote Kettlebells

Don't Bang Your Wrist & Forearm With Kettlebells

Posted by Kettlebell Kings on Oct 26, 2017 12:57:37 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. 

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Topics: Protecting Wrist & Forearm

Kettlebell Kings Gym Of the Week

Posted by Kettlebell Kings on Oct 10, 2017 8:36:01 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

Kettlebell Get Ups For Grapplers

Posted by Kettlebell Kings on Sep 17, 2017 3:27:58 PM

We have published a number of articles with Joey Alvarado of Legacy BJJ and are excited to have him contribute this specifically for our Grappling blog. You can read Joey's previous posts starting with Part 1 here. Joey is one of the original people we collaborated with on kettlebell complexes and kettlebell flows. Joey was one of the first in the grappling community to discover the power of the kettlebell and how it can help with his matches.  He quickly adapted the kettlebell and applied it to some of the common movements he needed in his fights. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

By Joey Alvarado:

Years before I even trained with kettlebells I heard many people professing how good they were for martial arts, but never quite heard any one explaining exactly why they are good for combat sports. 

Flash forward to the first time I was taught the Turkish Get Up! First thing that came to my mind was, “Oh wow!” it’s almost identical to what’s called the Technical lift in BJJ! The only difference is, with the technical lift, on the get up part, instead of putting the knee on the ground, we bypass that and stand straight to our feet. 

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The Technical Lift (aka: standing up in base or the technical stand up) is a mandatory movement that any Brazilian Jiu Jitsu Practitioner or MMA fighter should master.  It is the proper way to stand up when someone knocks you down in a street fight or MMA fight.  Also, it has a ton of direct applications in BJJ sweeps and transitions. 

Watch the demonstration of this lift below and read more about the applications and beenfits of the kettlebell get up!

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Topics: Joey Alvarado, Get Ups

Kettlebell Flow Warm Up For BJJ & MMA

Posted by Kettlebell Kings on Sep 15, 2017 8:46:26 AM

Warming up before any workout is important in order to get the most out of your strength building. We are glad to have Mike Salemi backi (@kettlebelllifestyle) to bring you the his Warm Up Kettlebell Flow for grappling and MMA. Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017.  We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information below. 

Warm Up Kettlebell Flow 

This full body series prepares the shoulders, spine, hips, knees and ankles for any grappling training that follows. Perform one repetition in each movement, with the goal of achieving smooth, controlled transitions from the first to the last exercise.

Kettlebell HALO

Start very light and hold the kettlebell by the horns in the bottoms up position. Start the movement with your shoulders set down, away from your ears. When moving in the left direction, begin by aiming your left bicep towards your left ear; once the kettlebell is behind the head, both elbows should be pointed upward. Be sure to guide the kettlebell closely around the head at all times.

GOBLET SQUAT

Ensuring your elbows are directed down, depress your shoulders away from your ears. Now, simultaneously breaking at the hips and knees, squat back while maintaining an upright torso. Push the earth away from you as you stand tall. 

 

Get More Workouts and Expert Advice For Grappling & MMA Here!

 

SIDE LUNGE AND COSSOCK SQUAT

Initiate the side lunge by taking a large step out to your side. Sit your hips back while allowing the torso to angle forward slightly.

Begin the cossock squat be stepping out, however this time rather than keeping both feet firmly planted and pointing forward, allow foot of the straightened leg to direct upward towards the ceiling. The torso should remain more upright compared to the side lunge.

 

IF YOU HAVE NOT ALREADY, MAKE SURE TO SIGN UP FOR NOTIFICATIONS FOR NEW POSTS LIKE THIS BY FILLING OUT YOUR EMAIL IN THE FIELD ON THE RIGHT ON A DESKTOP OR BELOW ON MOBILE!

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Topics: Mike Salemi, Warm Up, Kettlebell Complex

What Makes A Good Kettlebell?

Posted by Kettlebell Kings on Aug 28, 2017 9:25:34 PM

Just like almost anything, there are high quality and low quality kettlebells. At Kettlebell Kings we work hard to make all of our kettlebells really high quality. Why have we chosen to go the high quality route compared to super low priced items? We know that the quality of a kettlebell can actually affect not only an individual workout, but your overall fitness goals. If you are using a tool that does not meet the criteria below it can affect your ability to workout correctly and you will end up not using it over time or will simply be unable to because of the physical deterioration of you or the bell. 

what should you look for in Traditional Kettlebells?

 

Here is a quick list of items that are really important on kettlebells, we recommend reading the full post HERE.

  • Lifetime Warranty
  • Paint
  • Engraved Logos
  • Seamless and Burr Free Casting
  • Single Piece Casting

Read more in depth about paint and logos HERE 

 

 

 

 

 

 

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Topics: Choosing The Right Kettlebell

Single Arm Swing Progression For Grappling & MMA 

Posted by Kettlebell Kings on Aug 16, 2017 4:03:59 PM

We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) who first taught you the Top 3 Exercises For Grappling & MMA.  We recommend oyu start there if this is your first time reading one of our posts wiht Mike.

Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017.  We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information at the bottom of this post. 

SINGLE ARM SWING PROGRESSION

LOW HINGE BASED SWING

Begin with a low, hinge based swing. Low in this case means do not accelerate the bell all the way up to chest level. Keep it relatively low along the swing path about waist or belly button high. (shown at 0:38).

SINGE ARM RUSSIAN SWING 

After completing one low, hinge based swing, immediately follow up this with a more powerful Single Arm Russian Swing (0:38). This movement uses power hip hinge mechanics to drive the kettlebell up, as it floats to chest level.

SINGLE ARM HIGH PULL

Still using the lower body as the main driver for accelerating the kettlebell (0:50), integrate a chest level, horizontal pull. Horizontal in this case means keeping the bell in the horizontal plane at the top of the movement while pulling it back towards you. Your elbow and forearm should be approximately inline (parallel to the ground) at the top of the movement. Guide the kettlebell back down along the midline of the body, and once the arm has straightened, initiate your hip hinge. 

Get More Workouts and Expert Advice For Grappling & MMA Here!

 

IF YOU HAVE NOT ALREADY, MAKE SURE TO SIGN UP FOR NOTIFICATIONS FOR NEW POSTS LIKE THIS BY FILLING OUT YOUR EMAIL IN THE FIELD ON THE RIGHT ON A DESKTOP OR BELOW ON MOBILE!

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Topics: Mike Salemi, Single Arm Swing Progression

Top 3 Exercise Combos For Grappling & MMA

Posted by Kettlebell Kings on Aug 6, 2017 10:31:27 PM

We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) to bring you the Top 3 Exercise Combos For Grappling & MMA. Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017.  We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information below. 

TOP 3 COMBOS FOR MMA

In these 3 kettlebell combinations, many of the qualities necessary to be successful in grappling and MMA are trained and developed. The athlete will practice working through multiple coordinated movement patterns, while simultaneously integrating the lower body, upper body, and core musculature.

DECK SQUAT

Descend into the bottom of a Goblet Squat as you transition to the ground by rolling onto your back. Keep the kettlebell at chest level and then initiate a forward roll (shown 0:39). Push the kettlebell forward as you scoop your heels under you to get back into the bottom of the Goblet Squat position and stand up tall. This is one repetition.

Get More Workouts and Expert Advice For Grappling & MMA Here!

Rolling Single Arm Press to Half Kneeling

Start laying on your side (0:49) with an overlapping grip on the kettlebell (shown). Pull the kettlebell in towards you while rolling onto your back - this is similar to the beginning of a Turkish Get Up.  

Next, release the unloaded arm and initiate a forward roll, sitting up as you simultaneously press the kettlebell upward until the arm is fully locked out. Windshield wiper your knees to one side (1:00), then sit up tall and transition into the half kneeling position. To come back down, tuck your back leg in, and find the ground with your free hand. Lower back under control into the start position to repeat.

IF YOU HAVE NOT ALREADY, MAKE SURE TO SIGN UP FOR NOTIFICATIONS FOR NEW POSTS LIKE THIS BY FILLING OUT YOUR EMAIL IN THE FIELD ON THE RIGHT ON A DESKTOP OR BELOW ON MOBILE!

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Topics: Mike Salemi

Steve Cotter Part 2: Squat & Press Variations

Posted by Kettlebell Kings on Jul 25, 2017 10:50:31 PM

In Part 1 of our posts with Steve Cotter for grapplers he demonstrated the importance of posture and showed you a few movements to help. After you have mastered those movements you can apply them to Part 2, which the Squat and Press with a kettlebell. In this post, Steve uses his Kettlebell Kings Competition Kettlebell. You will start in the same deep squat position which Steve Cotter taught in Part 1. If you have not mastered or read Part 1, we recommend you begin there. 

Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008. Steve trains world class jiu jitsu competitors like Xande Ribiero in kettlebell and we are really excited to have him with us to bring you his series on kettlebell workouts for grapplers.  Also, our personal favorite, Steve is on the Men's Health Magazine 100 Fittest Men of All Time. 

SOts Press

  • Squat into the starting position (0:50)
  • Bring it to the rack position to start (1:00) 
  • Keep your wrist straight and make sure there is no space between your outside forearm and the bell
  • Press upward
  • Make sure to use a weight you can control with the center of mass of the bell over your base in the rack and overhead position -- do not let the weight pull away from the center, control the bell and stabilize it with your shoulder 

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

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Topics: Steve Cotter

Steve Cotter Part 1: Improving Posture To Improve Grappling

Posted by Kettlebell Kings on Jul 11, 2017 9:56:42 PM

Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008. Steve trains world class jiu jitsu competitors like Xande Ribiero in kettlebell and we are really excited to have him with us to bring you his series on kettlebell workouts for grapplers.  Also, our personal favorite, Steve is on the Men's Health Magazine 100 Fittest Men of All Time. 

In the first post with Steve he demonstrates some important basics to improve flexibility, range of motion and mobility which are important for grappling as well as moving onto important kettlebell movements. Steve will start with the basics and by the end of the series move to more advance movements all designed to help your grappling training. 

Posture and range of motion

Posture and range of motion are important for grappling and Steve demonstrates how to improve by first working on a full squat which will be the basis of a lot of movement (demonstrated below).  Developing this range of motion, body control and core strength will help you have a solid base so that you do not come off your center of gravity easily during a match and lose control of yourself and the match (demonstrated 7:20). By being able to control your body better, you can control the match better.

  • hips down
  • feet flat on ground
  • upright position

The goal of this exercise is to improve mobility to be able to move around in this position easily from one position to another for fighting. Steve recommends utilziing a stick or light resistance band to work on this (demonstrated below).

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

Anyone who tries this will eventually get stuck at some point and the goal is to keep working at it to work through it to improve your posture, control and range of motion. 

We recommend watching this video a few times or different sections a few times before moving on. You will pick up on important pieces as you start to understand the goal of the movement better. If you think of this in terms of a progression which is designed to be harder each time, it helps you understand that by mastering each progession you gain more control over your body and posture which in turn gives you more control on the mat!


watch the full video below and read more for the complete breakdown! 

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Topics: Steve Cotter, Posture, Improving Grappling