Kettlebell Kings Blog

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. 

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

Heavy Kettlebell Lifts Part 2: Atlas Stone Deadlifts With A Heavy Kettlebell

Posted by Kettlebell Kings on Oct 2, 2016 2:43:58 PM

Kettlebells are perhaps the most diverse piece of fitness equipment you can use. Most people probably still think of kettlebells mainly as equipment for high repetition and/or high intensity workouts. However, kettlebells can be used for high weight/low repetition movements for those of you who really want to build muscle and power. Part 2 in our series of heavy kettlebell lifts involves utilizing the kettlebell like a lot of strength competitors use an atlas stone in order to build power and strength.

We have a guest demonstrator and author working with us on this post, he is Oliver Quinn and he is very strong. You can find him on Instagram as @olliequinntraining, where he posts a lot of really informative and impressive posts for building strength and power.  We highly recommend you follow him for more learning on similar subjects as this. In his demonstration he will be utilizing his Kettlebell Kings 92 Kg Powder Coat Kettlebell.

By Oliver Quinn:

Did you know you can use your larger kettlebells like an atlas stone ? 

 
Atlas stone deadlifts or, the "pick", lapping,  loading onto a platform and even shouldering can all be done with your big kettlebells. (see video below). Here is a demonstration of working with an actual atlas stone, which as you can see involves a deadlift life movement to initially get the weight in motion. You can do this with a kettlebell as well, additionally you can do a lot more with a kettlebell compared to an atlast stone which makes them a great workout tool.
 
This is a lot more difficult and challenging than a regular kettlebell deadlift due to the extra range of motion, and the lack of  any handle to hold on to. It is actually even a little more difficult than a regular atlas stone "pick" or deadlift because your hands are gripping iron rather than stone, and stone grips skin much better than iron does. Be careful, it is almost impossible to complete this lift with a flat back. Of course , you could just stick your fingers under the bell and sort of goblet squat it, but that is not what we are after here.

How to do it: 

  1. Feet either side of kettlebell, center of kettlebell at center of foot. 
  2. Hinge over, hips high, load hamstrings.
  3. Arms straight down, don't try to bicep curl it. Squeeze the globe with your wrists and hands getting as much skin into contact with the bell ass possible. Fingernails of middle finger should be touching the floor.
  4. Take a deep breath, pressurize your abs and core and stand straight up.
  5. When the weight is past your knees bring your feet together so you can put the weight on your lap. Sit down and relax. 

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See video below: 

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Topics: kettlebell, kettlebells, Heavy Kettlebell Workouts