Kettlebell Kings Blog

L-Sit Swings For Improving Kettlebell Swings

Posted by Kettlebell Kings on Sep 6, 2017 2:57:36 PM
 
We have previously 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 Swing. First, Nicholas will explain a bit about the principles.  Make sure you have good shoulder mobility and lat control to perform this movement as it is not something you should do as a beginner. The goal of the L-Sit Swing is to do the opposite movement of the hip hinge normally involved in a kettlebell swing to strengthen your body and improve your kettlebell swings.
 

l-Sit Swings

The L-Sit Swing is unique movement that, like a kettlebell swing (both hard and soft style), engages grip, lat activation, and core powered hinging. This movement stands as a complimentary opposite to the kettlebell swing; they use similar mechanics but in a different plane of motion.
 
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Your kettlebell swing drives power from the posterior chain and core, upwards, while the lats engage to resist the cannonball-of-kettlebell from putting a hole into your beloved training space.   The L-Sit Swing uses the lats to try and pull the pull-up bar that is overhead down and forward while assisting the motion by engaging the core for a power hinge at the hips. These two actions together, as in your kettle swing, compound to make a deep, powerful, swing like motion. 
 
Read & Watch More Below!
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Topics: Body Weight Movements

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