Kettlebell Kings Blog

Kettlebell Complex: 15 Minutes - As Many Rounds As Possible

Posted by Kettlebell Kings on May 22, 2017 1:00:00 AM

Our friend Kelly Manzone from our recently completed, Battle Bells Challenge has created a brand new kettlebell complex for us. Kelly is a great follow on Instagram as she posts lots of kettlebell related movements and exercises as well as other mobility movements. We recommends you follow her at @kellsbells88.

By Kelly Mesko:

Kettlebell Complexes are the perfect way to fit in an efficient and effective workout in a short period of time.  It is also an opportunity to incorporate moves that take the body through all planes of motion like building strength, mobility, stability, flexibility and endurance along the way. As opposed to focusing on just one movement and purpose.

Depending on the combination of exercises; you can create a full-body workout that you can perform solo or add to a standing training program.  Complexes with either single or double bells are a creative way to sequence combinations that require complete concentration and focus, creating that mind muscle connection, yielding results!

This complex is a 15 minute A.M.R.A.P. That means run a timer for 15 minutes and perform as many rounds as possible of the following sequence of exercise. Starting with the Figure 8 and ending with the Split Stance Row, constitutes one round. So, try to go through as many rounds as possible. The video below demonstrates the movements in the sequence they appear. 

How To Perform:
1) Figure 8 to Hold with Reverse Lunge & Press - 10 reps
2) Snatches each arm, 10 reps
3) Hand to Hand Squat, 20 reps
4) Split Stance Row, both arms - 10 reps each

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Topics: Kettlebell Complexes

Kettlebell Kings Sponsors Professional Rugby Team

Posted by Kettlebell Kings on May 18, 2017 3:20:01 PM

Kettlebell Kings is excited to announce our sponsorship of The Austin Huns, the new professional rugby team based in our hometown of Austin, Texas.  We are really excited to collaborate with The Huns and believe this will be a great way to show the applications of kettlebell training to high level, professional sports like rugby. Kettlebell Kings and The Huns are planning lots of cobranded content which will feature the team improving their strength and conditioning with Kettlebell Kings bells and demonstrating the best training movements for the rigors of professional rugby. The 2017 season is currently in playoffs so we are very excited The Huns will have an entire offseason to train with Kettlebell Kings leading into their 2018 debut in Major League Rugby. Below are more details from the press release by The Austin Huns!

AUSTIN HUNS RUGBY ANNOUNCES NEW PARTNERSHIP WITH KETTLEBELL KINGS

AUSTIN, TEXAS (May 18, 2017) – Huns Rugby Management is excited to announce a new 4-year partnership with Kettlebell Kings as the official supplier of kettlebells for the team.

The partnership will provide the team access to premium brand kettlebells used by top-level athletes, helping the athletes to get ready for their upcoming year in Major League Rugby. Kettlebells are an ideal training tool for rugby athletes because of their versatility in their ability to build endurance and stamina as well as power and strength.

Founded in 2012 by three friends, Kettlebell Kings carries one of the widest selections of kettlebells online, ranging from 5 to 203 lbs, in addition to free shipping on all orders. The company, which has been featured in Men’s Fitness, Muscle & Fitness Hers, Women’s Running, has experienced success due in part to their relentless pursuit of creating some of the most high-quality kettlebells available, along with outstanding customer service and strategic partnerships like that with the Austin Rugby team, which help grow the their audience.

“Our professional athletes have a really intense training regimen leading up to and during each season, and it’s important to not only have the right training strategy, but also the best tools,” says HRM General Manager Thierry Daupin. “And we are so fortunate to have a great partner like Kettlebell Kings to provide our players top-quality equipment.”

“We are really excited to be working with the Huns Rugby Management,” says Kettlebell Kings Co-Founder Jay Perkins. “We decided we wanted to be a part of rugby in the United States after watching the world championships last year. We are always on the lookout for great partners like them, where we can help each other reach our individual goals together. We are really excited about the position and direction of rugby in the United States as well as the Austin team, which is why we wanted to be a part of it.”

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Read More Below!

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Topics: Rugby

Kettlebell Complex: Full Body Double Kettlebell Blast

Posted by Kettlebell Kings on May 18, 2017 10:46:28 AM

Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

Kettlebell Complex

Warmup for 15 minutes in any way you like to warm up, then perform one round of the following movements followed by 4 minutes of rest. Do 5 rounds total. So do one around, rest four minutes, do another round, rest four minutes, etc. All movements are to be done with two kettlebells.  The movements are:

Then cool down with stretching. You can click on each movement to see a slowed down demonstration and explanation of how to perform. The video below puts it all together in workout format.

To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!

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Topics: Kettlebell Complexes

Kettlebell Kings To Sponsor GSAA Australian National Kettlebell Championships

Posted by Kettlebell Kings on May 15, 2017 5:24:54 PM

Kettlebell Kings is very happy to announce that we will be sponsoring the GSAA National Championship in Australia this year.  The event will be held August 26, 2017 in Albury, NSW at Lonedog Personal Training Facility. Kettlebell Kings will be providing the kettlebells used for the event so that all bells used will be the same model.

Lifters from all over Australia will be competing for their chance to represent their country at IUKL World Championships in Seoul, South Korea.  

Kettlebell Kings mission is to help Kettlebell Sport grow all over the world, so we are really happy to provide kettlebells for the event which will be the first time in GSAA history that uniform bells are used at the National Championship.  Additionally, Australian lifters will be able to train with Kettlebell Kings leading up to the event in order to ensure their comfort and training with the bells!

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For lifters who want to train with the kettlebells that will be provided at the National Championship, Kettlebell Kings is now having an open order period for Australian lifters with special discount pricing. From now until June 1, 2017, Kettlebell Kings will be accepting orders from Australian lifters at event pricing levels. On June 1,2017 we will temporarily close orders to ensure that all bells get to lifters 6-8 weeks before the National Championship. 

After the open order period we will consolidate the orders and ship all the bells for the event and the individual lifters together to Melbourne or Albury where they will then be sent out to the recipients individually.

We expect participants to receive their kettlebells in late June to mid July in order to begin training with them. 

Lifters should email info@kettlebellkings.com with any questions about pricing or to order kettlebells and we would be glad to put together an order for you and answer any further questions. 

Lifters will be able to train with the bells leading up to the event! Read Below.

 

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Topics: Events & Sponsorships

Kettlebell Complex: 1-10 Ladder

Posted by Kettlebell Kings on May 15, 2017 2:49:02 PM

Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

Kettlebell Complex

Warmup for 15 minutes in a manner you like.
Then,  1-10 ladder of:

Then cool down with stretching. You can click on each movement to see a slowed down demonstration and explanation of how to perform. The video below puts it all together in workout format.

 The 1-10 Ladder means do one of each movement to complete one round, followed by two of each movement to complete a round, then three of each movement and so on. Up until you do 10 of each movement. Break up as needed for rest, but push yourself to get through it. 

To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!

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Topics: Kettlebell Complexes

Kettlebell Complex: Snatch To Overhead Squat

Posted by Kettlebell Kings on May 15, 2017 12:05:05 PM

Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered the Snatch, Overhead Squat and Bent Press we recommend doing so before attemping. This will be our first post in our new series which you can subscribe to to get a new Kettlebell Complex in your email inbox every week. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

LIKE WHAT YOU HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. 

This first Kettlebell Comples is a 15 Minute AMRAP. This means, complete as many rounds as possible of the workout below in 15 minutes. 

The Kettlebell Complex:

  • 3 Snatches to Overhead Squat 
  • 3 Bent Presses 

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Topics: Kettlebell Complexes

Adjustable Kettlebells

Posted by Kettlebell Kings on May 6, 2017 6:02:10 PM

Buying kettlebells online is a big decision. One of the best ways to help your decision is to read a high number of reviews done by others. If you look around the internet enough, there are now quite a number kettlebell review websites you can find just by searching the term 'kettlebell reviews'. We are really proud and honored that after a few years, our hard work is paying off in that qualified professionals want to review and assess our kettlebells.

One of the terms we have not seen a lot about is reviews of 'Adjustable Kettlebells'. We do provide a few different Adjustable Kettlebell models and we are really happy that customers like them. They are some of our most reviewed kettlebells. Some visitors to our site are not sure if an adjustable kettlebell is right for them and the truth is, like anything, it just depends. 

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We came across another thorough review of Adjustable Kettlebells and wanted to share it, you can read the full review HERE.  We think that Adjustable Kettlebells are great for a couple of purposes, if you are just starting and want to save money in the long run, Adjustable Kettlebells can give you virtually unlimited weight increments. Also, if you are a busy professional or competitor they allow you to always have workout equipment with you while you travel. Depending on your budget and goals, we have a couple different models that have passed the rigor of some of the foremost kettlebell trainers in the country. Our Adjustable Competition model is perfect for competitors who are also busy professionals.  Not all adjustable kettlebells are created the same, so we believe the review here is a great way to help you evaluate if an adjustable kettlebell is right for you or if you should consider a traditional kettlebell.

The review below is of our 10-40 Pound Adjustable Kettlebell which is designed to be a starter model and help you get the basics of Kettlebell Swings, Goblet Squats and Presses. The review is very thorough in that it discusses the criteria of different adjustable kettlebells and what to look for. 

Read The Full Review


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Topics: Choosing The Right Kettlebell

Kettlebell Styles

Posted by Kettlebell Kings on Apr 17, 2017 8:41:33 PM

We came across a great article we wanted to share about some different styles of kettlebell training.  Kettlebells are still so early in their usage that a lot of people are shocked when they see different forms of kettlebell training.  One of the unique things about this article is it covers Kettlebell Juggling.  We post Kettlebell Juggling from time to time which most people have not seen before and it can be very shocking the first time you see it. 

The goal of this article is to help you decide which type of kettlebell training might be right for you or introduce you to something new to try with your normal workouts. In it, you will learn about training origins, kettlebell designs, benefits and more of hardstyle, kettlebell sport and kettlebell juggling.

Read The Full Article

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Topics: Training Methods

Kettlebell Life Hacks

Posted by Kettlebell Kings on Apr 11, 2017 2:30:45 PM

What is a kettlebell life hack? A kettlebell life hack is any use of your kettlebell, the box and case it comes in, which you can use for something besides just kettlebell workouts.  Think of it has creative recycling or multi use!

We have a few ideas for some Kettlebell Life Hacks already which we will outline below, but the point of this post is to be interactive so we would love to see and hear your contributions in the comments section below! The best ones will be added onto this post in updated versions and we will credit the creator.  Our goal for this post is to be ongoing and always contributed to by the kettlebell community so we can continually update it based on reader submissions and give the community great ways to re-use your kettlebell and the boxes we ship them in. 

Kettlebell transport

A frequently asked question we get is if we are aware of any way to transport kettlebells without having them roll around in the vehicle. For a long time we tried to envision carrying cases we could create for the kettlebells, but something just did not seem right on any idea we came up with. Then Instagram user @colefitnessindy tagged us on an image of him transporting all his Kettlebell Kings bells to an event! The answer was right in front of us all along!  Since we posted that image, a number of you have written us asking for Styrofoam casing, on your next purchase just ask in the order notes if you need some!

All Competition Kettlebells and Steel Standard Kettlebells come in Styrofoam cases designed to protect them during shipping.  Admit it, almost everyone trashes these, but these are a great thing to hold onto in order to transport your bells and make sure they are not rolling around and banging into each other or something else during transport.  If you stack these up somewhere they only take up about a square foot of room. GOOD NEWS! Pretty soon ALL Kettlebell Kings kettlebells will be shipped in similar packing. So, whether you purchase traditional style kettlebells or competition style bells, you will have similar packing you can use to transport your bells in.

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Robot soldiers and more

Depending on what you order from Kettlebell Kings, you might be getting multiple boxes based on how we package them. At the very least, all kettlebells are getting double boxed into the Kettlebell Kings box pictured to the right, but often times on orders with multiple kettlebells you are getting the bigger box with smaller boxes inside. You can create all kinds of robots, soldiers, spaceman, shields and more with the Kettlebell Kings boxes.  This idea was inspired by Mike Salazar of Evolution Fit Chicago account on Instagram, EvoFitMike, in which he posted his son going to town as a robot soldier with full on sword and shield.  Kettlebell Kings logo makes for a great crest on armor and shield!

 

There are a number of great sites on the internet which list all the different things you can do with cardboard for kids, we would love to see you share these on Instagram with #kettlebellkings.  Here are 20 Simple Cardboard Activities For Kids. If you have a new idea, we would love to see it or hear about it! Just post in the comment section at the bottom!

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Topics: Kettlebell Life Hacks

Utilizing Body Weight Training To Improve Your Kettlebell Training

Posted by Kettlebell Kings on Mar 30, 2017 10:45:11 PM

Kettlebell Kings has 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 Strict Press. First, Nicholas will explain a bit about the principles.  At the end of the post we will put it together in a nice three to five round workout you can do with what you have learned.

Foreword by Nicholas Anderson:

Bodyweight and calisthenics method of training is a movement based approach towards fitness and physical culture and has its place among the pantheon of traditional fitness training methods for its versatility.

Bodyweight and calisthenics technique can translate to a range of different tools such as kettlebells, gymnastic rings, sandbags and medicine balls; the methods also can be carried over to heavy load lifting and barbell training.

One of the core principles of proper calisthenics is its objective based training.  This means developing and refining skills that can translate to whatever the person chooses. To build these skills a person must become adept in their own body movement and control so then these skills can be translated to a tool effectively. For if a skill cannot be translated at the will of the operator or athlete then what its function?

In this video series, kettlebell sport as well movement and strength coach Nicholas Anderson, of Legion Tactical Athletics in Ventura, California, will show how various body weight exercises can provide feedback to our kettlebell lifting technique to identify any weak links in our kinetic chain.  Once found, we can then train to refine these power leaks. Ideally our lifts and our body weight training should have a synergistic effect; in this way as both practices improve they improve each other.

The Strict Press

The Strict Press uses full body tension to create force to drive the kettlebell up over head. It utilizes grip, core and glutes which body weight movements can be used to improve. There are multiple ways to use body weight movement variations to improve your overall technical skill with the kettlebell press regardless of kettlebell style. The demonstration and text below will outline body weight movements you can perform which are designed to improve your Kettlebell Press abilities. We recommend a combination of watching the demonstrations of the movements through the video below and also reading the explanation to read about important nuances and descriptions of what is happening in the demonstration.

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Read more below where we put it all together in a circuit workout! 

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Topics: Body Weight Movements