Kettlebell Kings Blog

GSAA Australian National Kettlebell Championship Recap

Posted by Kettlebell Kings on Sep 6, 2017 1:28:01 PM

Kettlebell Kings recently sponsored the GSAA Australian National Kettlebell Championships at Lonedog in Albury, New South Wales and we are really excited to report about the event! Those who placed at The Championship will be representing Team Australia at The IUKL World Championships in Seoul, South Korea this year. This was the first time in event history that uniform bells were used by all the lifters and they competed with our Competition Kettlebells. We shipped quite a bit of kettlebells to Melbourne and from there they were distributed to the event location in Albury as well as to competitors who had pre-ordered them for training.

READ AN EXCITING ANNOUNCEMENT BELOW!

gsaa australian national kettlebell championship recap

One of the exciting things about Kettlebell Sport is how it is growing. Each event we sponsor has been setting attendance records for participants and spectators and this one was no different. 50 Athletes competed at The Championships which makes this the largest Australian Championships ever held. The crows reached up to 300 people with over 500 coming through during the day to support and watch the athletes. This was the first time that our Competition Kettlebells have been used at an event in Australia and as mentioned earlier this was the first time all of one type of kettlebell was used at The Championships. 

Make sure to subscribe to more updates from our blog through the form to the right on desktop or below on mobile!

One of our goals in supporting Kettlebell Sport has been to help events have uniform bells so that all lifters can train and use the same equipment. We believe this is important when establishing national teams, records and ensuring that properly weighted equipment is used. 

Kettlebell Sport in general is growing greatly in Australia as it is around the world, 2017 has had the most competitors compete in GSAA events than in any previous year.

READ AN EXCITING ANNOUNCEMENT BELOW!

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Topics: Events & Sponsorships

Hardstyle 101: The Press

Posted by Kettlebell Kings on Aug 27, 2017 6:14:25 PM

In our first Hardstyle 101 post with Zack Henderson he broke down the Kettlebell Snatch. If this is your first time reading in the Hardstyle 101 series, we recommend you start there as Zack covers a couple of introduction items other than just the execise itself. In this post, Zack breaks down The Press.

Zack has previously shown us how applying kettlebell movements can help improve your power lifting numbers.  We love working with Zack because of his knowledge and understanding of not only kettlebells movements but how they can be applied to different aspects of working out as well as being able to thoroughly explain them. 

by Zack Henderson: 

The Press

The one-arm military press is one of the best places to practice the subtleties of tension techniques and experience the immediate difference in performance.

Once in the racked position, the goal of tension is to provide a stable “platform” for the press and keep the shoulder in a safe position.

Here, the aforementioned “active static” idea is applied practically through the entire body.  The toes grip the ground with the intention of “burning a hole in the floor” in order to promote a sense of rootedness.  The quads, glutes, and abs, aka “The Holy Trinity of Strength,” are contracted to keep the pelvis and low back locked.

But why involve the entire body to such a degree when the military press is a simple shoulder exercise?

Because this is the groundwork for learning how to channel your strength.

Such an approach runs in close parallel to many philosophies in powerlifting training.  Working high tension techniques with submaximal weights better prepares one for handling heavier loads.  When you treat your warm-ups like max attempts, that new PR will feel like home.

Once the skills are learned, you can begin to dial in the “sweet spot” - the amount of tension needed to lift the weight without going overboard and slowing yourself down.

Watch a demo of The Press below! Make sure to suscribe for most posts like this breaking down technique by entering your email in the pop up, field on the right on desktops or below on mobile!

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Topics: kettlebell press, Hardstyle Training

Hardstyle 101: The Snatch

Posted by Kettlebell Kings on Aug 27, 2017 5:24:39 PM

We are excited to have Zack Henderson break down some more kettlebell movements for us. Zack has previously shown us how applying kettlebell movements can help improve your power lifting numbers.  We love working with Zack because of his knowledge and understanding of not only kettlebells movements but how they can be applied to different aspects of working out as well as being able to thoroughly explain them. In this post, Zack breaks down the hardstyle snatch and our quick follow up he will break down The Press next. 

by Zack Henderson: 

I support the swinging, cleaning, jerking, snatching and lifting of the mighty kettlebell in all its forms.  The human body is capable of expressing strength and movement in infinite ways.  Any resistance we use, kettlebell or otherwise, is just a way to explore and develop those capabilities.

There is no “wrong” way to exercise.  If it hurts or otherwise damages your health, that’s abuse, not exercise.  Unfortunately, we live in a world where many people construct artificial divides and argue nuance just to promote their own cause.  Judgement from a high horse is little more than a sign of insecurity or ignorance. 

Before we dive in, understand that I am in not writing as a representative of any training organization.  Rather, I’m sharing my own perspective on a style that I’ve found valuable in my own fitness pursuits and my approach to training others.

I will spare you the history lesson and get right down to the meat and potatoes of what hardstyle means in the context of kettlebell training.

The ballistics are treated with high acceleration and the grinds are treated with tension.  At all other times, your priority to to stay as loose and fresh as possible.

The rest is simply how these ideas can be scaled to different goals and skill levels. 

Let us take a look at how hardstyle principles are applied in action.

 Read and watch the full breakdown below!

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Topics: Kettlebell Snatch, Hardstyle Training

Kettlebell Foundations: Kettlebell Deadlift Progressions

Posted by Kettlebell Kings on Aug 16, 2017 4:36:38 PM

We are excited to work with Dough Fioranelli, owner of Rise Above Performance Training on a super informative series about hardstyle kettlebell movements. There are essentially two different schools of thought in kettlebell training and both are great, we have covered a number of Kettlebell Sport type movements and will be working to bring you more of the hardstyle movements which most people are familiar with. In the first part of the series, Doug goes through an awesome progression of Kettlebell Deadlifts and variations designed to improve your overall lift and performance. Doug created and awesome video demonstration and explanation of all the movements which you can watch below!

By Doug Fioranelli

There are two prominent types of kettlebell training that serve the trainee with two completely different purposes.  The first type of training you have seen all over Facebook; athletes moving those different colored bells overhead for five to ten minutes sets often having the look of pain on their face.  The other type reflects a much more common training setting where moving an iron ball with a handle might seem a bit foreign to the new trainee from traditional weights and machines. 

The latter reflects a more hardstyle or foundational form of kettlebell training and, in my opinion, is the most suited for new trainees, athletes, coaches and trainers looking to learn and teach others.

In this Hardstyle Series for Kettlebell Kings I will completely breakdown all of the essential kettlebell exercises in article and video format so you can add this tool, with confidence, to your training arsenal and achieve the results you are looking for.

For this first installment, we are going over the foundational kettlebell deadlift.

Proper Set Up and Patterning:

The hardstyle deadlift is one of my favorite exercises for many reasons.  First, I believe the set-up is much easier to achieve than a traditional barbell deadlift because the kettlebell can sit easily between your feet whereas the barbell deadlift is in front of the body and maintaining proper back alignment during the set- up is much more difficult, especially for the new trainee.

Secondly, it is a great way to teach someone how to hinge at their hips which has many benefits including: increased glute and hamstring activation for muscle building and proper hip drive which is important for proper execution of other kettlebell movement as well as enhanced sports performance.

  • Set the kettlebell on the floor in-between your knees and ankles with a slightly wider-than-shoulder-width stance.
  • Grab the handle firmly and connect your biceps to the side of your body to set your back so it is straight with your chest up, shoulder blades together and lower back arched (not rounded) and head neutral with the chin slightly retracted.  If you visualize a clock you want your head positioned at 10 o’clock and your hips at the 4 o’clock position.
  • Anchor your feet firmly into the ground, tighten your core, squeeze your glutes and drive the body up by pushing the floor away with your feet until you are standing up straight with your hips underneath you at the top.

Read More Below! 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, Deadlifts, Hardstyle Training, Kettlebell Foundations

Prizes For The Kettlebell Kings Texas Open Championship

Posted by Kettlebell Kings on Aug 15, 2017 10:02:36 PM

Kettlebell Kings is really excited to be putting on the Texas Open Championship this year!  This is going to be an awesome event with Kettlebell Sport, Kettlebell Strength competitions and a Jiu Jitsu tournament all in the same venue. We are collaborating on the event with our friends at The Texas Kettlebell Academy and Ignite Fitnez located in Austin, Texas to put on a great event you should definitely come check out.

Admission to event for non Kettlebell Sport competitors is FREE!

The Kettlebell Kings Community is a great group of people we have built up and know this is a great event for members to meet and participate in challenges as well as experience Austin, Texas. We are very fortunate to be located in Austin which is the perfect location for an event like this because of the multitude of things to do, restaurants to try and more.

Listen to our radio interview talking about the event on Austin radio HERE

Prizes

We are excited to officially put on this event for the first time and start building a great destination event for years to come by being one of the first Kettlebell Sport events to offer cash prizes to lifters. This year we will have cash prizes for overall Men's and Women's winners as well as for Kettlebell Strength events. There will be thousands given away in Kettlebell Kings gift certifcates. 

For all Kettlebell Sport events, winners will receive $100 gift certificates to KettlebellKings.com as well as the gold medal pictured.

Here are the Kettlebell Sport Prizes:

Event Level Weight Determined   Prize
           
King Challenge Pro Male 32 Reps in time Medals/Trophy $250
King Challenge Pro Female 24 Reps in time Medals/Trophy $250
King Challenge Amateur Male 24  Reps in time  Medals/Trophy $100 KBKGC
King Challenge Amateur Female 16  Reps in time  Medals/Trophy $100 KBKGC
Youth Overall Male Any Coefficient  Medals/Trophy $100 KBKGC
Youth Overall Female Any Coefficient  Medals/Trophy $100 KBKGC
Veteran Overall Male Any Coefficient  Medals/Trophy $100 KBKGC
Veteran Overall Female Any Coefficient Medals/Trophy  $100 KBKGC
Best Biathlon Overall Male Any Coefficient  Medals/Trophy $100 KBKGC
Best Biathlon Overall Female Any Coefficient  Medals/Trophy $100 KBKGC
Best Snatch Overall Male Any Coefficient  Medals/Trophy $100 KBKGC
Best Snatch Overall Female Any Coefficient  Medals/Trophy $100 KBKGC
Best Long Cycle Overall Male Any Coefficient  Medals/Trophy $100 KBKGC
Best Long Cycle Overall Female Any Coefficient  Medals/Trophy $100 KBKGC

*KBKGC means Kettlebell Kings Gift Certificate

The Kettlebell Kings Challenge -$250 Cash Prizes

We are putting together a special Kettlebell Kings Challenge open for anyone to enter. Men at professiona level must compete with 32 kilograms and women with 24 kilograms. There will be amateur prizes as well with men competing at 24 kilograms and women competing at 16 kilograms. The winners will be determined by who can complete all the reps in the shortest amount of time:

  • 50 Jerks
  • 50 Snatch each side
  • 50 Reps Long Cycle

Listen to our radio interview talking about the event on Austin radio HERE

Athletes may rest in between lifts (clock will be running), but may not drop bells during sets of 50. First athlete to fully complete all reps, in the shortest amount of time, wins. All reps must be completed for the winning time.

Kettlebell Strength Events

Event Level Prize Event Description
Kettlebell Kings Streghth Event #1 1st Male `$250
2 ROUNDS: (20) - 92kg/203lb Deadlifts, (2) Rope Climbs, (20) - 24kg/53lb Overhead Thrusters
Kettlebell Kings Streghth Event #1 1st Female $250
2 ROUNDS: (20) - 92kg/150lb Deadlifts, (2) Rope Climbs, (20) - 16kg/35lb Overhead Thrusters
Kettlebell Kings Streghth Event #1 2nd Male $100 KBKGC
2 ROUNDS: (20) - 92kg/203lb Deadlifts, (2) Rope Climbs, (20) - 24kg/53lb Overhead Thrusters
Kettlebell Kings Streghth Event #1 2nd Female $100 KBKGC
2 ROUNDS: (20) - 92kg/150lb Deadlifts, (2) Rope Climbs, (20) - 16kg/35lb Overhead Thrusters
Kettlebell Kings Bottoms Up Event 1st Male $250
Bottoms Up Press, Max Weight
 
Kettlebell Kings Bottoms Up Event 1st Female $250 Bottoms Up Press, Max Weight
Kettlebell Kings Bottoms Up Event 2nd Male $100 KBKGC Bottoms Up Press, Max Weight
Kettlebell Kings Bottoms Up Event 2nd Female $100 KBKGC Bottoms Up Press, Max Weight
Vikn Farmers Hold Male Determined by Vikn Chalk
Max time hold of two 150 Lb Kettlebells in Farmer's Hold
Vikn Farmers Hold Female Determined by Vikn Chalk
Max time hold of two 97 Lb Kettlebells in Farmer's Hold

About Austin:

Austin, Texas is the capital of the state and called The Live Music Capital of the World because of the abundance of venues hosting live music every night. Austin is the fastest growing large city in the United States and has a vibrant restaurant scene with all kinds of delicious food that will leave you wanting more. Austin is consistently voted one of the fittest cities in the country and we are doing our best to make sure it stays that way with our event!  You can read more about the many things to do in Austin here like the entertainment districts, food & drink, things to do and more!

The Event & The Event Website

The event will be held Labor Day Weekend, September 1-3, 2017 at Ignite Fitnez in Austin, Texas.  Ignite is a great venue that will be able to host six different kettlebell sport platforms, our kettlebell strength events as well as a BJJ tournament. You can view the full event website here. September 1-3 is a three day weekend which allows for ample time to experience Austin, participate in our events and travel.

The event will be held at Ignite Fitnez pictured to the right.

 

Read more about the events below!

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Topics: Kettlebell Kings Texas Open

Turkish Get Up

Posted by Kettlebell Kings on Jul 25, 2017 9:08:35 PM

The Turkish Get Up is one of the most popular kettlebell movements and we are asked all the time for specific content just about the TGU. So we wanted to make sure and create that for you! Our friend Mike Salemi along with Mind Pump Media have created an incredibly detailed video about the technicalities of the Turkish Get Up.

What Does the Turkish Get Up Work?

Everything.  The Turkish Get Up requires a strong core relative to the weight you are training with to stabilize you throughout the entire movement. Most athletics require a strong core, so the TGU is a great movement to strengthen your core no matter what level of athlete you are. Whether you are professional level or just getting back into shape, a strong core will help achieve your goals.  The TGU might also be the best shoulder muscle building movement because of the stabilization required throughout the movement. The demonstration below will show that throughout the movement the weight is stabilized with the shoulder. A whole different set of muscles, the hips and glutes, are used to raise the body from the floor.

The Turkish Get Up varies from many workout movements because you move through it so much slower than other movements like swings or ballistic movements which creates a whole new sense of control and self awareness about your position.

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: Kettlebell Movements

Master of Sport Reviews Kettlebell Kings Competition Kettlebells

Posted by Kettlebell Kings on Jul 18, 2017 9:01:24 PM

We are thrilled to have one of the most accomplished competitive kettlebells lifters in North America review our Competition kettlebells.  Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. We asked her to share some of her thoughts on why she likes training with Kettlebell Kings and she shares those thoughts below. Brittany has previously worked on our Intro to Kettlebell Sport series which you can read more about here.

You can read more about the competition kettlebells on our site here

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: Kettlebell Review

The Kettlebell Kings Texas Open Championship

Posted by Kettlebell Kings on Jul 8, 2017 10:40:12 AM

Kettlebell Kings is really excited to be putting on the Texas Open Championship this year!  This is going to be an awesome event with Kettlebell Sport, Kettlebell Strength competitions and a Jiu Jitsu tournament all in the same venue. We are collaborating on the event with our friends at The Texas Kettlebell Academy and Ignite Fitnez located in Austin, Texas to put on a great event you should definitely come check out.

Admission to event for non Kettlebell Sport competitors is FREE!

The Kettlebell Kings Community is a great group of people we have built up and know this is a great event for members to meet and participate in challenges as well as experience Austin, Texas. We are very fortunate to be located in Austin which is the perfect location for an event like this because of the multitude of things to do, restaurants to try and more.

Listen to our radio interview talking about the event on Austin radio HERE!

Quick Details:

  • held in Austin, Texas
  • September 1-3, 2017 -- Labor Day Weekend
  • presented by Texas Kettlebell Academy
  • hosted at Ignite Fitnez
  • Kettlebell Sport events, Kettlebell Strength events, Jiu Jitsu tournament
  • Prizes! There will be cash prizes for event winners!
  • Open to public!

We would love it if you could join us Labor Day weekend this year, September 1-4 at the event. We think this is the perfect three day weekend for you to visit the great city of Austin, Texas and compete or watch Kettlebell Sport and Kettlebell Strength events. Whether you want to compete or just watch the different events, you are welcome to come!

About Austin:

Austin, Texas is the capital of the state and called The Live Music Capital of the World because of the abundance of venues hosting live music every night. Austin is the fastest growing large city in the United States and has a vibrant restaurant scene with all kinds of delicious food that will leave you wanting more. Austin is consistently voted one of the fittest cities in the country and we are doing our best to make sure it stays that way with our event!  You can read more about the many things to do in Austin here like the entertainment districts, food & drink, things to do and more!

The Event & The Event Website

The event will be held Labor Day Weekend, September 1-3, 2017 at Ignite Fitnez in Austin, Texas.  Ignite is a great venue that will be able to host six different kettlebell sport platforms, our kettlebell strength events as well as a BJJ tournament. You can view the full event website here. September 1-3 is a three day weekend which allows for ample time to experience Austin, participate in our events and travel.

The event will be held at Ignite Fitnez pictured to the right.

 

Read more about the events below!

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Topics: Kettlebell Kings Texas Open

Build The Kettlebooty: Part 1

Posted by Kettlebell Kings on Jun 28, 2017 12:44:54 PM

Kettlebells are incredibly versatile as workout tools. Kettlebells have been most closely associated with functional fitness and full body workouts, but when used properly you can isolate particular muscle groups and effectively focus on building them. Even some of the best full body kettlebell movements have great benefits for particular muscle groups.  Brittany van Schravendijk, who is one of the top competitive kettlebell athletes in the world, down these movements for us!

We have covered some of this in our Kettlebells For Aesthetic training series to focus on building the chest, legs, back and shoulders but in this series we will be focusing on the Gluteus Maximus. There are a number of kettlebell movements that will help you focus on building the Gluteus Maximus, which is one of the largest muscles in the body and one of the main reasons humans can stand compared to other primates. This series will cover 7 different exercises designed to help you build the perfect Kettlebooty!

We will take you through two movements to master in each post and then it all comes together in the end with a full kettlebell workout that utilizes the different movements!

 These movements are designed to:

  • focus on the Gluteus Maximus AKA Kettlebooty
  • improve your core and hip strength
  • can be used with other kettlebell movement to create a full body workout

By Brittany Van Schravendijk:

I want to preface this by saying I love what fitness influencers have done on social media - motivating millions of people to get active and start working out - and I fully support people showcasing their bodies online if they so desire. However, I do think that the majority of the population tends to set unrealistic expectations about their own bodies based on the influx of pictures showcasing fitness models with perfect bodies, including bodacious booties they claim to have built by working out.

Get More Workouts & Content Designed To Build Your Kettlebooty & More! 

First of all, if someone has a giant butt AND a thigh gap, they are probably sporting some implants. If someone trains naturally to build a large gluteus maximus, the odds are they will have some awesomely strong quads and hamstrings to boot (read: little to no thigh gap). Genetics play a role as well - you cannot follow a workout program posted by someone who was born with an amazing ass and expect to look like that person when you finish. While there is nothing wrong with wanting a nice looking kettlebooty (that’s the point of this article!), I want to remind you that growing your glutes will take time and work, and your butt is still going to look like YOUR butt, not someone else’s! Building a kettlebooty requires serious discipline and commitment, like building muscle in any other area of your body. Following a basic bodyweight workout plan or running 5 days a week is not likely to get you there - but weightlifting with progressive overload will.

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.

Nutrition plays a role too! You have to eat more to gain muscle, and you have to eat healthily to avoid excess body fat. Aesthetics may be your biggest motivator for working out initially, but at some point you will realize that how you feel about how you look is affected more by what you change on the inside than what you change on the outside. In my experience, most people are more motivated by being able to do something empowering with their muscles than by simply looking good in the mirror. And trust me, being able to lift heavy things is one of the biggest empowerment exercises there is - physically and mentally!

 Read & Watch More Below!

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Topics: Kettlebell Movements, Kettlebell Workouts, Kettlebooty

Kettlebell Workouts For Golf Part 5: Double Outside the Body Swing

Posted by Kettlebell Kings on Jun 27, 2017 12:00:00 PM

This is Part 5 in our 5 part series designed to help improive your golf game as well as build strength and conditioning. In this post we will cover the Double Outside The Body Swing.

We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) and Mind Pump Media (@mindpumpmedia), both are great follows on social media and full of knowledge about kettlebell and fitness. In order to prepare for this series, Mike Salemi went to the Titliest Performance Institute certification and completed his TPI certification which is designed to "teach professionals how to increase player performance through a deep understanding of how the body functions during the golf swing." (http://www.mytpi.com/certification).  14 of the last 17 Major Championships were won by golf professionals advised by a TPI certified expert. Combining the knowledge taught at TPI certifications with Mike's already indepth knowledge of the body and lifting will create an amazing series of posts designed to help improve your golf game as well as overall strength.

By Mike Salemi:

Double Outside the Body Swing for Golfers

Think you’re driving the ball long? Well think again. A fluid and powerful golf swing is one in which each segment builds off the prior, starting with the pelvis, thorax (chest region), lead arm, and finally shaft.3  And while the golf swing is a movement driven by rotational power, there certainly is a time and place for power exercises that occur in other planes of motion.

This may be appropriate for situations for example when seeking to avoid overuse patterns stemming from the same repetitive movement (i.e. pattern overload), or when we need simply need to build up a power deficit, and we are less concerned with it happening through a rotation.2

The Double Kettlebell Outside the Body Swing is a ballistic swing that focuses on loading the lower body in the sagittal plane (front to back direction), and mainly incorporates the muscles concentrated on backside - lower back, glutes, and hamstrings.

One reason why I choose this specific kettlebell swing variation for golfers specifically, is because many players exhibit a common postural fault known as “C-Posture” - increased rounding of the back during normal standing posture and also the position at address. C-posture restricts rotation, making twisting around a smooth axis all the more challenging.3 By positioning the kettlebells at your sides, this swing variation encourages an opening of the chest and elongation the spine, which is something wise to promote while lifting.

Get More Golf Workouts & Expert Advice Here!

 

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Topics: Kettlebell Movements, Golf, Mike Salemi