Kettlebell Kings Blog

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.

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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

Kettlebell Workouts For Golf Part 4: Goblet Squat For Golfers

Posted by Kettlebell Kings on Jun 20, 2017 12:00:00 PM

We are excited to begin our series on kettlebell workouts for golf.  We will be covering kettlebell exercises that are designed to strengthen the muscles which help your golf game by hitting the ball further and having more control over the club path.  This is Part 4 in our 5 part series that will cover a number kettlebell movements which will improve your game, make sure to subscribe to notifications for when each new post is released by completing the form below.

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:

Kettlebell Goblet Squats For Golfers

Are you the golfer who hits the ball in every direction except the one you are aiming for? Since over half of all amateur golfers lose their posture during their golf swing, you are certainly not alone. Interestingly, research conducted by the Titleist Performance Institute shows that players unable to maintain proper positioning throughout the full golf swing also are unable to successfully complete a full overhead squat. 

An overhead squat is a movement requiring a combination of trunk stability, as well as excellent mobility out of both ankles, knees, hips, thoracic spine (mid back), shoulders, and lats. With this one movement screen we can uncover lots of useful information regarding where we are likely to see swing faults emerge.1

When a challenge in performing an overhead squat stems from either a hip, knee, or ankle mobility issue, the Kettlebell Goblet Squat, or the Modified Goblet Squat, can be an excellent exercise for the golfer to ultimately better maintain proper angles during the swing.

One way the Goblet Squat does this is by positioning the load in-front of the body, providing a counter-balance for the player to effectively lean against - allowing him or her the freedom to squat to lower depths more easily. This movement will also up-regulate activation of the anterior (front) core musculature in order keep the torso stable and upright, something that is beneficial for most any golf conditioning program. 

Get More Golf Workouts & Expert Advice Here!

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Topics: Kettlebell Movements, Golf, Mike Salemi

Scott Sonnon's 3 TACFIT Secrets to Fix Your Press

Posted by Kettlebell Kings on Jun 13, 2017 10:19:30 PM

Kettlebell Kings is very excited to announce we will be collaborating on world class content for you with Scott Sonnon of TacFit. Very soon we will have some full length demonstrations using Scott's world famous programming with our kettlebells, Scott was one of the very first to introduce the kettlebell in the United States. 

We first wanted to share this great short clip with you! 

Scott Sonnon's 3 TACFIT Secrets to Fix Your Press:

  1. Prime the mobility of the shoulders and hips and stability of the scaps and lower back with my Angled Bridge. (Pull and reset the shoulders together on each new bridge)
  2. Activate the contralateral platform for the unilateral lift by internal knee squeeze and opposite fist clench (Drive the elbow into the ground).

Read #3 and watch the demonstration Below!

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Topics: TacFit, Scott Sonnon

Kettlebell Workouts For Golf Part 3: Single Leg Romanian Deadlift

Posted by Kettlebell Kings on Jun 13, 2017 12:00:00 PM

We are excited to begin our series on kettlebell workouts for golf.  We will be covering kettlebell exercises that are designed to strengthen the muscles which help your golf game by hitting the ball further and having more control over the club path.  This is Part 3 in our 5 part series that will cover a number kettlebell movements which will improve your game, make sure to subscribe to notifications for when each new post is released by completing the form below.

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:

Single Leg Kettlebell Modified Romanian Deadlift for Golfers

It’s no secret that just about every golfer wishes he could drive the ball further. However, while driving the ball further may be synonymous with expressing rotational power, one element most players miss is first establishing a solid working foundation of stability prior to teeing off into higher speed movements.1 If a player misses this fundamental step in his or her training progression, movement faults are likely to show up, such the ability to control pelvic posture to be used for optimal power transfer from the lower body to the upper body during the golf swing.2 

In this modified version of the Kettlebell Single Leg Romanian Deadlift, the player must stabilize asymmetrical loads through the midline, while also dynamically balancing on one leg.

By design, the movement tries to induce a rotational torque on the spine from which it is the golfers job to counteract. The player must concentrate hard on maintaining a square pelvis and stable trunk throughout all repetitions. When performed properly, this exercise trains the muscles of the lower back, glutes, hamstrings, as well as those of the entire trunk via a single leg hinge pattern.

Mastering it is best accomplished via slow, controlled movements which once again, promote a safer and more effective transfer of force prior to incorporating power building exercises into your golf conditioning program.1 

Get More Golf Workouts & Expert Advice Here!

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Topics: Kettlebell Movements, Golf, Mike Salemi

Kettlebell Science - Using Kettlebells To Prevent Common Injuries: Hamstrings

Posted by Kettlebell Kings on Jun 10, 2017 11:00:00 AM

One of the benefits of kettlebell training is using kettlebells to strengthen specific parts of your body in order to prevent injuries. Kettlebells are unique in that you can isolate specific muscles with them or entire sections of your body.  Learning how to use kettlebells correctly is a great way to help prevent injuries to parts of the body by using kettlebells to focus on building specific muscle groups. 

We are working with Dr. Eric St-Onge (Twitter, YouTube, Instagram and Facebook ) to create a series of blog posts about how you can use kettlebells to prevent common injuries and learn some anatomy at the same time. Dr. Eric St-Onge has a very unique background in that he has experienced sports injury, rehabbed, gone to school for chiropractic and now he helps other people rehab through his knowledge, experience and approach to care. In addition, what makes his contribution to our blog so great is that he is a Kettlebell Sport athlete so he can speak first hand to how the body interacts with kettlebell training and the specific movements to help prevent commons injuries.

What is especially fascinating about this series is the explanation of the anatomy of the different muscles involved, shown in the video below. We look forward to bringing you this series and teaching you about preventing injuries as well as learning some anatomy along the way. 

Hamstring Injuries

Hamstring strains are one of the most common injuries in the athletic population. Having weaker hamstrings is shown to create higher risk for hamstring strains, so doing movements specifically to strengthen hamstrings is a great idea. Dr. St-Onge will be going over kettlebell movements designed to increase hamstring strength and therefore reduce injury. 

Hamstring Muscle Anatomy 

There are four main hamstring muscles, from inside to outside, semimembranosus, semitendinosus and biceps femoris (shown at 0:50 in video below). All of these muscle attach down to the shin bone. Three out of the four hamstring muscles work to extend the hip and flex the knee, while just one of the muscles only flexes the knee. The video below shows a detailed explanation of where each of the muscles are in the body.

Read More About The Movements To Strengthen the hamstrings below!

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Topics: Preventing Injuries, Kettlebell Science

New 33MM Handle Competition Kettlebell

Posted by Kettlebell Kings on Jun 9, 2017 3:08:02 PM

We are excited to introduce our new 33mm handle competition kettlebell. Our goal as a company has always been to listen to lifter feedback and provide the kettlebells that lifters need. Since we have been in business there has always been a desire from some lifters to have a 33 millimeter handle. We believe we have released a kettlebell that a lot of lifters can support. We sent out samples of the prototype to a number of the top Kettlebell Sport and Team USA members and the support has been overwhelming. We are really happy with what some of the top lifters in the United States have had to say:

"The distribution of weight in the Kings new 33m model - at lockout and in rack - is very even, creating a comfortable stability unique to most bells on the market. The window allows for a quick, secure insertion, and the 33m handle allows for a solid grip even from smaller hands. I'm very happy with the quality of these bells!" - Melissa Swanson, 2xMSIC and North American Record Holder

We wanted to share some thoughts on what went into creating the new bell below as well as show you a video review by a member of Team USA. 

These competition style kettlebells have 33 millimeter handles compared to the 35 millimeter handles of our other competition kettlebells. These bells are ideal for someone who prefers a slightly smaller handle diameter for high repetition kettlebell workouts.  Just like all of our other bells, they have a lifetime warranty. Here are some of the highlights:

  • SAFETY, our competition kettlebells are specifically top-heavy molded with a thicker handle base and a greater percentage of load toward the top of the bell's body.  This ensures that the kettlebell does not pull the lifter's arm to the outside when overhead or in the rack (resting at waist level) yielding injury prevention and energy conservation.

 

  • CONES, enlarged cones on side angle of bell for greater comfort on hands, wrist and forearm in wrack and overhead position. Doug Seamans, who competes for Team USA in Kettlebell Sport shares his thoughts, "Now, the cone/ear, this is also a big deal because the more material can be cast into this area, the more comfortable it will be in rack and in overhead position, and the quicker you will feel insertion on the clean and snatch. But and even bigger deal about casting more material into this part of the bell is that it changes the center mass or balance of the bell. The more weight there is in the handle the less weight there will be in the body of the bell, thus bringing the center of the mass closer to your wrist which will keep your wrists from fatiguing early in your sets. Lastly, changing the center of the mass also changes the flip or rotational speed of the bell and the impact it has on your forearms and wrists, because the bell takes less energy to spin or flip in snatch and clean movements, you will again conserve energy and may gain some speed in those movements and you will fatigue less quickly.

HANDLE, TEARDROP SHAPE, the handle is modeled after Ural style bells with a 'teardrop' shaped handle which is 35mm from top to bottom and 33mm side to side. This is shape that more naturally fits in your hands. If you make the shape of your hand when it holds a bell it is not perfectly cylindrical, it is smaller side to side then it is top to bottom. In the video review below, Doug shares his thoughts on all of these items.  You can read and watch his full review HERE as well. 

Read & Watch The Full Review Here

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Topics: kettlebell types, kettlebell sport