Kettlebell Kings Blog

Functional BodyBuilding - Awaken Training Series 

Posted by Kettlebell Kings on Jan 17, 2018 4:53:35 PM

Kettlebell Kings is excited to have Marcus Filly contribute a four part series for our followers about functional bodybuilding with a focus on kettlebells. Marcus has competed at the CrossFit Games six times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus can be found at his website here: and social media @marcusfilly and @functional.bodybuilding

We believe kettlebells are under utilized by most in the Crossfit community and are only used for swings when a WOD calls for it. As we have seen with some of our other pieces we have published regarding power lifting and other movements common in Crossfit workouts, kettlebells can and should actually be used to help improve your abilities in movements like deadlift, power clean and bench press. Additionally, as we have seen in some of collaborations with Mind Pump Media, kettlebells are an excellent tool for aesthetic training as well. If you find the information you see here helpful and want more, make sure to subscribe to our free posts through any of the links below or here.

By Marcus Filly:

In partnership with Kettlebell Kings, we have taken 4 workouts from the Awaken Training Series programs and are bringing them to you in a series. Kettlebells play a huge role in the athletic development of our athletes through Awaken Training Series. They are commonly used implements in our training program and we love finding new applications for them. For this particular content we have made some subtle changes to the exercise selection and loading implements to highlight the kettlebell even further. Wherever possible in the following workouts that you will see, we have used kettlebells.

Give the training a try. We have accompanying notes along with sets and reps to ensure you understand the why behind what you are doing here.  

Warm Up

4 Sets  of 6-8 reps Half Kneeling Bottom Up KB Press per arm, then rest 30 seconds 


12 Goblet Loaded Lateral Band Walks then rest 30 seconds



12 Scapular Push Ups on Kettlebells then rest 60sec



*Our warm ups are specifically designed for each training session to warm up the movement patterns and joints that are getting trained in the session to follow. In general we like to think about targeting musculature that supports the larger compound exercise that are to follow in our strength and conditioning sets. In today’s warm ups we are focusing on getting the scapular to turn on and start firing for the upper push and pull dominant session to follow. 

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A1. Kettlebell Incline Bench Press; 30X1; 6-8reps; rest 60sec x 3



A2. Incline Dual Kettlebell Prone Row; 2111; 6-8reps; rest 60sec x 3 sets



*In a classic upper horizontal push and pull superset, we are using slow tempos and higher time under tension along with moderate rest periods to focus a bit more on muscle endurance and motor control. (Tempo prescriptions start with the eccentric count, so the bench press would be down for 3 seconds, do not pause at the bottom, explode up, then pause 1 second before the next rep.)



B1. Single Arm Ring Row; 2020 Tempo; Max Reps on each arm at the prescribed tempo; rest 60sec x 3


B2. Feet Elevated Kettlebell Plank; 45-60sec unbroken; rest 60sec x 3



*In this second superset we are moving from two open chain exercises to two closed chain exercises coupled together. By moving to closed chain push and pull exercises we are training the muscle and brain in a slightly different way while still get in additional volume in the same movement pattern. 

Get automatic updates when we publish Part 2 with Marcus by filling out the sign up for to the right on desktops or below on mobile devices or here: 

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Topics: body building, aesthetic training, Marcus Fily

Kettlebells For Aesthetics Training Program

Posted by Kettlebell Kings on Jan 22, 2017 2:15:28 PM

Most people associate kettlebells with strength and functional training, but what make the kettlebell one of the most diverse pieces of fitness equipment in the world is that you can use it for almost any kind physical training. You can do an entire aesthetic routine with just kettlebells! Kettlebell Kings has collaborated with Mind Pump Media to create a  program which is expertly designed to utilize kettlebells for the purpose of building and shaping your body for aesthetic training. 

The program is called Kettlebells 4 Aesthetics (KB4A) and is designed to target your muscles and stimulate muscle growth in a different way than your normal training. This makes the KB4A program a perfect addition and supplement to more traditional, hypertrophy based programs.   The main advantage of training with kettlebells for bodybuilding is in the range of motion kettlebells allow for compared to barbells, dumbbells, cables and machines. 

This program is FREE, you will receive an email each day with your workout!

KB4A is a free 4-6 week training program which you can follow along with and focus on or mix in every now and then with your normal training to improve your results. Whether you follow the highly effective MAPS training protocols or not (read more through link), or add KB4A in the mix every now you will see your body improve.

View examples of sample workouts below! 



How Does It Work?  This program is FREE, you will receive an email each day with your workout!

Included in the free training is detailed video demonstrations and instructions by the experts at Mind Pump about how to complete each lift. Additionally, you have access to the creators of the program, their experience and advice through their site at as well as a wealth of additional aesthetic training programs they have crafted!

kettlebell workouts

Included in the program is a downloadable program overview you will receive upon sign up which explains the program, lists the workouts as well as a workout log to track your progress through out the training. 

Which Muscles Will You Build?

  • chest
  • shoulders
  • back
  • legs
  • arms

 Mind Pump Media trains with Kettlebell Kings Steel Standard Kettlebells

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Topics: body building, kettlebell training, aesthetic training

Kettlebell Shoulder Super Set

Posted by Kettlebell Kings on Nov 23, 2016 2:30:57 PM

Part Two in our collaboration with the team at Mind Pump Media is all about building the shoulders for aesthetic training.  In the first post, we covered leg building exercises but in part two we will focus on the shoulders to show you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells. Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and theirs. Let us get to it!

You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training.  You can get some incredible results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells, even more so than you can with dumbells and barbells.  Mind Pump is going to show you a muscle building, pump inducing combo with a super set of front presses and close grip upright rows. 

Learn More About Kettlebell Workouts

Building Shoulders with Kettlebells

The guys at Mind Pump actually prefer using kettlebells for muscle building and bodybuilding shoulder presses in place of the traditional dumbbell shoulder press. Why? Kettlebells allow for a more natural movement because of the way the shoulder wants to move and rotate as you press. Kettlebells also create a good, deep range of movement for the delt.  Below is a unique super set that you can do for your shoulders with kettlebells, but not as well with dumbbells. 

Front Kettlebell Shoulder Press

  • Using two kettlebells, start by picking up the kettlebells like a deadlift, using your hips and getting into the rack position  (demonstrated below)
  • Kettlebells rest on arms, arms are tight into the body. DO NOT let your elbows flare out. The weight should be supported by your body 
  • Push the kettlebells upward in a nice, spiral line pattern while you press to full extension
  • Do not let your wrist break at the top, keep your wrist straight at the top of the extension overhead
  • Hands overhead should be aligned with ears, shoulders and hips
  • Aim for 10-15 reps and immediately switch to the close grip upright row
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Topics: kettlebell, body building, shoulder workout