Kettlebell Kings Blog

Challenge Your Mind & Body: The Advantages of Kettlebell Sport Training

Posted by Kettlebell Kings on May 25, 2016 10:01:00 PM

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.  

To start training for Kettlebell Sport you just need a kettlebell or two. Also, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions. 

We have created an instructional guide with detailed descriptions and videos with one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

Get Kettlebell Sport Lifting Video Guide! 

Download the full explanation and videos of each individual lift for full training! 

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

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

In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.

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

kettlebell workouts

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Topics: Kettlebell Workouts, kettlebell sport, Training Methods

Training for Kettlebell Sport:  Kettlebell Sport Program Design Basics

Posted by Kettlebell Kings on May 10, 2016 2:00:00 PM

We first met Chris Doenlen in Austin, Texas at The Texas Open Kettlebell Sport Championship. We were pretty new to the world of Kettlebell Sport competitions at the time and that weekend was the debut of our now popular Kettlebell Sport modelHe also picked up a pair of 30 KG Kettlebell Sport style kettlebells that day, which we really appreciated. Thanks, Chris!

We reached out to Chris about writing a post about competitive kettlebell lifting for us because he competes in the biggest events in the country and we want to educate more people about this great form of competitive lifting and how to be involved. We mutually decided that some of ideas for training toward a competition would be most helpful for our readers. These concepts do apply for simply improving your workouts as well. Here is what Chris wrote for us.

Kettlebell Sport Program Design Basics

By Chris Doenlen

On the fitness spectrum, with pure strength like the powerlifts on one end, and pure endurance work like running, cycling, and swimming on the other, Kettlebell Sport falls right in the middle. As such, designing a training program for this unique sport requires a special blend of both strength and endurance work. Accounting for all of the training variables – weight, pace, and time – can understandably seem overwhelming at first, and so I’ve outlined a few aspects of program design that I consider to be the most fundamental.

Set a Goal and Then Work Backwards

Setting quantifiable goals in Kettlebell Sport is pretty straightforward – it’s a very results oriented discipline. You either get the reps or you don’t.  But setting those goals in the first place can be a bit more complicated, especially for those new to the sport.

A lifter’s first goal with a new kettlebell weight should simply be to go the distance – lift for ten minutes without putting down the bells.  This should be true whether it’s a beginner lifting 12kg or 16kg or a new a more experienced lifter transitioning up to the professional weights, which is 24kg for women or 32kg for men.

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Next we can consider results – a great place to start is looking at different ranking tables to see the different milestones at each weight for your weight class. The Ketacademy ranking tables , for example, may serve as a sort of map to guide the lifter from beginning to world class level. 

Be patient and work through the ranks – if you’re not at Candidate for Master of Sport level now, you shouldn’t be focusing on hitting Master of Sport. There are no shortcuts in Kettlebell Sport.

Once you’ve determined the appropriate goal, it’s time to plan how and when you’ll reach it. Pick a competition or a future date to test yourself and work backwards to design your training program. How much time you have will help you determine what you’ll need to focus on and what kinds of training milestones you should strive to hit. A twelve-week program will and should look very different from an eight-week or sixteen-week program. Keep in mind that it may take more than one training cycle to reach your goal!

Start Light and Fast, and Increase Weight Gradually

An intelligent training plan will progress the lifter from lighter kettlebells up to competition weight so that he or she is ready to give a true max effort on test day. An all too common mistake is to start working with the competition weight too soon – this often leaves the athlete feeling beat up and over-trained on the big day.

In the initial phases of the training cycle, start with light bells and focus on speed work to build a strong foundation. Then increase the weight by 2kg every one to two weeks, depending on the length of the training cycle, and reduce the pace by one to two reps per minute for every one kilogram increase in bell weight.

It’s possible to plan a sound training cycle with weights in 4kg increments, but keep in mind that the smaller the jump in weight, the less likely you are to lose speed and technique!

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Topics: kettlebell sport, Training Methods, Training Programs

CHALLENGE YOUR MIND AND BODY WITH KETTLEBELL SPORT

Posted by Kettlebell Kings on May 8, 2016 9:10:56 PM

For the most part kettlebells are mainstream fitness items now. Most people have heard of them or used them, but most people are still unfamiliar with Kettlebell Sport.  We have created an instructional guide with detailed descriptions and videos with one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.  To start training for Kettlebell Sport you just need a kettlebell or two. Second, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions. 

Get Kettlebell Sport Lifting Video Guide! 

Download the full explanation and videos of each individual lift for full training! 

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

In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.

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

kettlebell workouts

Whether you want to compete against yourself or others, kettlebell sport training combines strength, endurance, mobility and technique more than any form of fitness. 

You Will

  • increase strength
  • increase endurance
  • build muscle tone
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Topics: kettlebell sport, Training Methods, Training Programs

The Kettlebell Order By Kettlebell Movement

Posted by Kettlebell Kings on Apr 26, 2016 1:11:48 PM

Peter Hirsh from Kettlebell Movement is one of our go to experts for traditional kettlebell training. He runs a great site at Kettlebellmovement.com. Where he has lots of great video content, how-to's and diet and exercise programs. We highly recommend checking it out.

We asked Peter to write a blog post for us about a topic of his choosing. Whenever we ask someone to write for us we like to give them creative freedom as they interact with clients on a daily basis and we let that be the guide for what they think would be most helpful. Here is what Peter created for us:

Kettlebell training isn’t easy. Not only is it physically very demanding, but it also requires a great deal of body awareness that is usually only achieved through many months or years of practice. If you have a history in dance, martial arts or other skilled physical activity you will take to kettlebell training much more quickly, as it correlates directly to almost all sports. However, if you are beginning from scratch, there is a good chance that you are feeling a certain degree of awkwardness about certain aspects of your training and are constantly working to improve the movements. I aim to assist you with with that awkwardness today. 

For many people, a lack of flexibility will stand in the way of good technique in one way or another. Tight hamstrings may cause you to flex your back when you are in a deep hip bend, tight hip flexors will prevent you from hip extending far enough and tight shoulders and lats will prevent you from lifting your arms overhead. Tightness in the thoracic spine will make your kettlebell lifting less efficient and more injury prone and is not only common but also often overlooked. 

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Even if flexibility isn’t too much of a problem for you, the key to making everything feel more natural in your training is by going through the proper progressions. The proper progressions will both help you develop flexibility and the best motor patterns for the job. 

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Topics: Kettlebell Workouts, Training Methods, Kettlebell Technique, Tips

Kettlebell Training with Kettlebell Movement

Posted by Kettlebell Kings on Apr 12, 2016 3:00:48 PM

Our goal at Kettlebell Kings is to provide you with high quality content and high quality equipment for your kettlebell experience. We have worked really hard to innovate as much as possible, design and source high quality kettlebells. In order to provide you with high quality content, we partner with leading experts in different types of kettlebell fields to show you how to do movements, technique and keep your kettlebell workouts interesting and challenging even after you have purchased from us.

We have received tons of positive feedback on our series about Kettlebell Sport and competitive kettlebell lifting. We are also going to be doing some exciting things around traditional kettlebell lifting and exercising with Kettlebell Movement.

Peter Hirsh at Kettlebell Movement has created an amazing website with tons of helpful resources for learning kettlebell movements and focusing on technique. Any simple Google search will result in tons of videos and content about using kettlebells, but is hard to find a steady flow of content done by experts which will teach you the right form and help you reach your goals. 

LIKE WHAT YOU HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. 

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Topics: Kettlebell Workouts, Training Methods

When to Increase Your Kettlebell Training Weight

Posted by Kettlebell Kings on Dec 23, 2015 2:24:12 PM

We get asked frequently when one should consider increasing the weight of the kettlebell they use, the answer is it depends!  Below are a few guidelines to consider before moving to a heavier weight.

General Fitness Use 

Depending on your lifting goals, if you can perform these amount of reps with your kettlebell you should consider getting a heavier kettlebell

  • Strengthening specific muscles: 1-3 reps, EX: 1-3 reps of any movement like squats
  • Strengthening and building push power: 4-6 reps 
  • Increasing explosiveness: 7-9 reps
  • Building endurance: 10-20 endurance.
  • Building mental toughness and conditioning 21- 100 reps

Learn More About Kettlebell Workouts

Kettlebell Kings has different types of kettlebells and is known for quality!

See the Bells!

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Topics: Kettlebell Workouts, Training Methods, Tips

Kettlebell Workouts: How to Choose Correct Weight for your Workouts

Posted by Kettlebell Kings on Oct 20, 2015 3:36:58 PM

If you are new to kettlebell workouts, you are probably wondering what size is best for you. We get asked this questions a lot, and it's one of the main things that prevents people from getting started with this awesome workout method. There are a lot of choices, but we can give you some guidance to get you started.

 

  • Get more than one. You'll want different weights for different workouts, and some advanced moves require two anyway. Be prepared and get two.
  • If you are out-of-shape, use a lower weight. You don't want to discourage yourself by starting out too high.
  • For traditional heavy lift workouts, choose the weight you can strict press 8-10 times.
  • Most men are comfortable starting with a 16kg, and most women start with a 8kg.
  • Consider what your goals are, too--weight loss is easier to achieve with higher reps with a lighter kettlebell, while building muscle is more effective with a heavier kettlebell.
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Topics: Training Methods, Tips