Kettlebell Kings Blog

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.

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Topics: Training Methods

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone Part 3

Posted by Kettlebell Kings on Mar 14, 2017 11:13:57 PM

Kettlebell Kings is teaming with thirty year martial arts veteran, Joey Alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts.  Though Joey's experience lends itself toward building workouts which will improve aspects of BJJ/MMA, they are also great workouts and flows of movement to burn calories and build muscle for anyone. One of the keys to working our consistently is breaking up the monotony of doing the same things over and over. Joey's kettlebell movements definitely give you something new to master and challenge you with each workout.  If this is your first time reading a post by Joey, we recommend you start with Part 1, which covers his most basic movement. 

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Topics: Training Methods, Kettlebells For Combat Sports

Kettlebell Sport: 4 Week Beginner Training Program

Posted by Kettlebell Kings on Dec 28, 2016 10:41:30 PM

We have posted pretty frequently breaking down the lifts involved in Kettlebell Sport. One of the most common questions we get is how to apply it.  If this is your first time hearing the term Kettlebell Sport, we have published extensively on it. You can read an intro HERE, that breaks down all the lifts. What we have created for you now is a free 4 Week Training Program for beginners in Kettlebell Sport. Our goal is always to provide the absolute best training equipment and best content to help you get maximal use out of your kettlebell and your training  so we have created this at no cost to you. 

Kettlebell Kings has collaborated with Texas Kettlebell Academy, which trains some of the top Kettlebell Sport athletes in the United States, to develop a four week training program designed to help you get started with this method of training. Texas Kettlebell Academy also hosts the annual Texas Open which is attended by top kettlebell lifters from around the world. We highly recommend you give it a look should you decide to become more involved in Kettlebell Sport, it is in our great hometown of Austin, Texas!

Kettlebell Sport has all the elements that make for a good training regimen and workout! You build strength, endurance and test your will!

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life

 

 

 

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

How Does It Work?  

If you subscribe to our weekly workouts, we will be designing the format just like that. After you sign up, for the next four weeks you will receive an email each week which breaks down your training regimen for that week and how to apply it.  Each email will list your workout each day of the week as well as links to demonstrations about how to perform each lift correctly. We like this format because it keeps your workouts new, exciting and challenging which is important to break up the monotony of knowing what is coming each week. 

The training program is three days per week (example: M,W,F or T,TH,S), just make sure to take a rest day between days and then two days after the third day over a seven day period.

ALSO, if you have any questions you can consult directly with the experts who crafted this training throughout the four week program!

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Topics: Kettlebell Workouts, kettlebell sport, Training Methods, Training Programs

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone Part 2

Posted by Kettlebell Kings on Dec 6, 2016 11:08:05 PM

Kettlebell Kings is teaming with thirty year martial arts veteran, Joey Alvarado, to provide you with some great kettlebell movements and workouts which are designed to build muscles and endurance for jiu jitsu and mixed martial arts.  Though Joey's experience lends itself toward building workouts which will improve aspects of BJJ/MMA, they are also great workouts and flows of movement to burn calories and build muscle for anyone. One of the keys to working our consistently is breaking up the monotony of doing the same things over and over. Joey's kettlebell movements definitely give you something new to master and challenge you with each workout.  If this is your first time reading a post by Joey, we recommend you start with Part 1, which covers his most basic movement. 

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Topics: Training Methods, Kettlebells For Combat Sports

Building Your Back With Kettlebells

Posted by Kettlebell Kings on Nov 23, 2016 4:58:15 PM

Build Your Lats & Upper Back With Kettlebells

You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training as well.  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 dumbbells and barbells because of the mobility they allow compared to other training. 

Part Three in our collaboration with the team at Mind Pump Media is all about building the back muscles for aesthetic training.  If this is your first time reading, we previously covered leg building exercises as well as shoulders.  

Who Is Mind Pump?

The guys at Mind Pump have a really popular podcast  in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science.  They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized.

Building Your Back With Kettlebells

Everyone has seen the famous kettlebell swing.  The movement that burst onto the mainstream fitness scene within the last 15 years (though it has been around for a long time) is an awesome functional movement for building the posterior chain, building power and muscle endurance.  However, few people have thought of the swing as something to combine with other exercises as a muscle builder.  

Below is a unique super set that you can do for your back with kettlebells utilizing rows and kettlebell swings.

Kettlebell Row

  • Start with a staggered or split stance (one leg in front of the other), with the kettlebell to one side of you and hinge your hips back to get into position with a nice level back
  • start with a pronated hand grip (the back of your hand is facing foward gripping the kettlebell) in order to add some rotation, grab the kettlebell and look forward with your eyes
  • pull the kettlebell up toward using your back while rotating it in (shown below) 
  • squeeze the shoulder blade in at the top and let it down
  • utilize the rotation of the bell to work the rhomboids, the lats, and mid traps when you squeeze at the top
  • Aim for 10-15 reps and immediately switch to the close grip upright row

Yes, you can do a similar row with a dumbbell, but the difference here is how it feels and affects your back muscles because the weight is further down from your hand due to the shape which creates a longer lever when you pull upward. Just like the other movements we have shown, the key here is the center of gravity of the weight and the mobility it allows for your muscles.  Then, immediately go into the next movement, working the same side of the body. 

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Topics: Kettlebell Workouts, Training Methods, Training Programs, Kettlebells For Figure Competitions

Chest Building Kettlebell Workouts

Posted by Kettlebell Kings on Nov 23, 2016 4:58:12 PM

We are excited to collaborate with the team at Mind Pump Media on a five part series to bring you some kettlebell exercises and movements designed to build your physique and muscle mass with kettlebells.  The first few posts in our series covered legs, back an shoulders. In Part 4 we will be dissecting a chest building super set with kettlebells. 

Myths

There is a misconception that kettlebells are only good for functional training and even among the lifters who use kettlebells for aesthetic training; the one muscle group most people do not think of kettlebells for is the chest. The guys at Mind Pump will show you why this is a myth because of the pec activation you can achieve with kettlebells.  

Why Train Your Chest With Kettlebells?

The movements that kettlebells allow for compared to traditional barbells or dumbbells will make you feel more of a squeeze at the top of these movements and allow you to go deeper into your press at the bottom compared to what you are used to.  You will be hitting your chest muscles in a different way then they are used to and different is the key here for building muscle, specifically more range of motion will build the entire muscle better than limited range. 

Kettlebell Bridge Press (Shown Below)

  • Lay down with your back flat on the ground and a kettlebell to each side 
  • Bring your feet up so that your knees are bent at about 45 degree angles (demonstrated)
  • Bring your hips all the way up off the ground and activate your glutes and squeeze so you have a neutral spine. This will allow you to get a lot deeper into your press
  • Your shoulders will be automatically retracted in this position as well
  • Press the kettlebells upward, keep your elbows tight, squeeze the chest at the top of the press, barely letting your elbows touch the ground
  • Aim for 10-15 reps and immediately switch to the next movement

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Topics: Kettlebell Workouts, Training Methods, Training Programs, Kettlebells For Figure Competitions

Building Your Arms With Kettlebells

Posted by Kettlebell Kings on Nov 23, 2016 4:58:09 PM

Here it is, Part 5 in our our collaboration with the team at Mind Pump Media.  So far, we have brought you kettlebell movements for building your legs, back, shoulders and chest.  In this last post we will cover using kettlebells to build your arms. (insert shocked emoji).  We hope you have enjoyed our series on 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 that of Mind Pump Media. 

This should not be that controversial, but we have a feeling it will be. It seems that the idea of building your arm muscles with kettlebells might be the thing that traditional kettlebell folks and traditional body building folks can unite on, in both not liking the idea.  Back when we first started we posted an image on Instagram of one of us curling a kettlebell and it did not go over so well and we never did it again. Hear us out, and like any post we make you do not have to do it, but our posts are designed to be informative and bring different types of training to different types of people. 

Building Biceps & Triceps With Kettlebells

If you are trying to build your arms, why would you consider kettlebells? The answer is the shape of the kettlebell, center of gravity and the way it rests on your wrist and forearms. Because of this, it causes a lot of stabilizer muscles to have to kick in and do work while you perform these movements.  Also, the center of gravity created by the kettlebell resting on your forearm at the top of the curl or tricep exercise will create more tension at the top of the movement compared to a dumbbell and really make you work throughout the movement.

Kettlebell Bicep Curls

  • With a wide stance, pick up both of the kettlebells in front of you with your palms facing outward (pronated) so that you are holding the kettlebells with the handles pointed toward each other (shown)
  • It is okay to use your hips a bit for momentum but you do want to focus on using your biceps to bring the kettlebells up
  • Curl the kettlebells while rotating on the way up so that at the top of the curl your palms are facing outward or supinated (shown)
  • Keep your arms in tight to the body 
  • Aim for 10-15 reps and immediately switch to the close grip upright row

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Topics: Kettlebell Workouts, Training Methods, Training Programs, Kettlebells For Figure Competitions

Leg Building Kettlebell Workouts

Posted by Kettlebell Kings on Nov 23, 2016 2:30:14 PM

We are excited to collaborate with the team at Mind Pump Media on a five part series to bring 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.  The guys at Mind Pump have a really popular podcast  in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science.  They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized. Let us get to it!

Myths

There is a misconception that kettlebells are only good for functional training. They are also really good for body building and aesthetic training. Mind Pump will show you a muscle building, pump inducing combo with a super set of front loaded kettlebell squats and back loaded kettlebell lunges. kettlebell workouts

Superset For #Legday, It's A Thing.

You can get some phenomenal 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. You can use kettlebells similar to how you have used barbells and dumbbells to provide a stimulus to your muscles but you can do more by isolating those muscles in ways that you are unable to with dumbbells and barbells as well as gain mobility.  For example, Mind Pump suggests using kettlebells on front loaded squats (demonstrated below) because a lot of bodybuilders have a hard time with internal rotations of the shoulders and using kettlebells helps with the mobility because it is easier to get into the front rack position. 

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Front Loaded Kettlebell Squats

  • Using two kettlebells, start by picking up the kettlebells like a deadlift and getting into the rack position  (demonstrated below)
  • Kettlebells rest on arms, arms are tight into the body. You will feel more here in your thoracic then you do with traditional barbell front squats, also you will get a lot more quads and core in with this front squat compared to traditional back squat
  • Squat down into a deep squat and come back up, since you are training for aesthetic you will take the negative a little bit slower than you would on a power movement
  • Aim for 10-14 reps and immediately switch to the next movement

Watch the video demonstration of two kettlebell workouts for legs below!

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Topics: Kettlebell Workouts, Training Methods, Training Programs, Kettlebells For Figure Competitions

Kettlebell Training for Mixed Martial Arts & Brazilian Jiu Jitsu - Workouts For Everyone

Posted by Kettlebell Kings on Oct 31, 2016 5:17:10 PM

By Joey Alvarado

We should start by discussing the concept of the Kettlebell Flow. The Flow is a term I have given to utilizing a number of different kettlebell movements into one fluid sequence of movements designed for anerobic workout.  To understand fighting, you must know that combat sports are anaerobic in nature, anaerobic literally means 'living in the absence of air'. This means combat sports are more like running sprints than going for a long distance jog. Anaerobic training and fighting involve short bursts of energy, followed by a brief lull in movement, so I have tried to create kettlebell movements that refelect this.  Fighting also involves using multiple muscles at once, so our kettlebell movements in a flow of movement are chosen because they do the same.  A BJJ/MMA match involves pushing and pulling muscles, core work and leg work so our kettlebell training movements must reflect the use of these muscles as well for practical application.  To sum it up, these kettlebell movements are designed to be performed in short bursts of energy which I have called 'Flows' with brief rests in between and focus on muscles that are important for pushing, pulling, core and leg work, all of which are essential to combat sports.

In the beginning nobody had seen movements like the ones we will cover here added together in kettlebell training and it was not accepted by everyone in the kettlebell community. However, now there are quite of number of folks who create similar movements and styles of kettlebell workouts designed for MMA and BJJ training and throw them out into social media. The biggest difference between what I create and most others is that anything I post has been tested by my students and I over the last 10 years, these movements have stood the test of time and fight results.  I have trained a team of MMA/BJJ athletes and regular, everyday people at my old gym and now at Legacy BJJ Burbank for close to a decade. These are not just workouts I come up with in my living room and throw up on YouTube.  My YouTube posts are not made to be instructional in nature, breaking down the exact details and form of every movement. What I am trying to do is show you examples of how I train and the general movements involved, there are a lot of details that you may be missing if you do not understand the concepts behind the movements from an MMA/BJJ perspective.  The goal of my posts with Kettlebell Kings is to educate people and give everyone a better understanding of what Kettlebell training for combat athletes is about. 

I have Kettlebell Flows broken down in 4 different categories:

  • Two Handed Single Kettlebell Flows

  • One Handed Alternating Single Kettlebell Flows

  • Combo Flows Mixing 1 and 2 Together

  • Double Kettlebell Flows

kettlebell workouts

We will cover all in this series, but for Part 1 we will focus on Two Handed Single Kettlebell Flows.  The video below is an example of two handed single kettlebell flows and is my most basic movements.  It involves a two handed clean (video below). This covers our pulling and leg work, two handed overhead press (pushing movement), and a two handed swing (hinging, core movement). The protocol I use for this is what I call 2 minute Kettlebell circuit. 

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Topics: Training Methods, Kettlebells For Combat Sports

TX KB Breakdown Of A World Champion's Snatch Technique

Posted by Kettlebell Kings on Sep 20, 2016 1:11:43 PM

In this post, Aaron Vyvial from Texas Kettlebell Academy breaks down the kettlebell snatch technique they teach at Texas Kettlebell Academy. 

The Texas Kettlebell Academy is where some of the top Kettlebell Sport athletes in the United States train. Additionally, they put on one of the great kettlebell sport events in the country each year in Austin, Texas. Kettlebell athletes from around the country and the world attend, compete and stay for additional training from world champions.  If you are looking for a kettlebell sport event to train for, we highly recommend you consider the Texas Open as one of your first events. It is hard to beat traveling to a city like Austin and you will get the opportunity to meet some of the top athletes and minds in Kettlebell Sport.

What is Kettlebell Sport?

Kettlebell sport, also known as girevoy sport (GS), is competitive kettlebell lifting. Lifters compete in mostly 10 minute sets, going for as many repetition as possible in three different lifts: Snatch, Jerk and Clean & Jerk. Athletes really need everything to compete succesfully; technique, mobility, strength, endurance and mental focus.

We have created a 4 Week Training Program You Can Sign Up For Here: 

kettlebell workouts

 

The Kettlebell Snatch is a great movement which involves a full body strength and cardio workout. You only need one kettlebell for this movement. 

We recommend most men start with 16,18 and 20 kilogram Kettlebell Sport style kettlebells and most women start with 8,12, and 16 kilogram Kettlebell Sport style kettlebells. Why this style of bells? These bells are designed for maximum comfort during high repetition exercises so that your hands, wrist and forearm lock into position comfortably and easily. They are all the same size and dimension regardless of weight so the training is uniform at all times.

By Aaron Vyvial, Texas Kettlebell Academy:

Denis Vasilev, 6x world champion and MSIC athlete has a unique but proven snatch technique that we really respect and teach to most of our athletes. It almost can be compared to long cycle, which is clean and a jerk, but with one bell and without the 'clean' movement to chest. This technique works well for athletes that compete both in biathlon (two arm events) and long cycle.

In the video below, Denis shows his slower paced snatch and then switches to his sprint or higher paced technique:

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Topics: kettlebell sport, Training Methods, Kettlebell Technique