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Showing posts with label "kettlebell workouts". Show all posts
Showing posts with label "kettlebell workouts". Show all posts

Wednesday, April 29, 2015

Why You Should Never Ignore Your Core


Why You Should Never Ignore Your Core
The core flat out gets more attention than any other area of the body, and for good reason.  It’s the center of your body.  All movements, both powerful and wimpy, involve the core in one way or another. 



Why You Must Work The Core

Uncommon to popular belief, this area consists of more than just the abs.  They are only one part.  The primary area of the core is made up of the rectus abdominis, inner and outer obliques, erector spinae, glutes and hamstrings.  The fact that this region encompasses such a large area is an indicator of its value.

If you were to ignore training the core, you can run through a battery of issues, such as lower back pain, postural distortions, poor sport performance and bad balance.  The postural distortions can range from rounded shoulders to excessive lower spine curvature to external foot rotation.  

Yes, your feet can actually get affected too. If your glutes are weak, they can cause the femurs to rotate outward.  This then transfers all the way down to the feet, causing the exact same thing to happen.  Have you ever walked behind someone who walks duck-footed?  Well now you know why. 

Getting up from a chair is just as important as walking.  Your core needs to be strong to keep your upper body erect while seated and when standing up.  This also applies to riding a bike.  If you have a weak core, you will not be able to stay upright for too long without experiencing scorching lower back pain.  

Force production is another thing to consider.  Let’s go back to the bike example.  It takes a lot of power to push hard when you are climbing a hill or opening it up on a straightaway.  If your core is mush, you will spend most of this time struggling miserably.  Your will also be challenged with a lack of stability. 

The power aspect doesn’t end with biking either.  Contact sports like football, mixed martial arts, ice hockey and even basketball require you to take and make hits, fend off opponents and remain balanced at all times.  If you neglect your core, don’t expect to win any trophies or titles. 

Baseball, tennis, racquetball, golf, volleyball and swimming all require strong core muscles as well.  Any time you are rotating from the hips, jumping in the air, throwing a ball or object, or reaching with your arms or legs, you need to enlist at least some part of your core.  Think about that the next time you place a box of Christmas ornaments on a high shelf in your basement. 

It’s only fitting that you know a good way to strengthen your core so you can avoid a lot of the pitfalls mentioned above.  And just for the record, ab crunches are not going to get the job done.  In reality, they are about one millimeter away from worthless.  The only muscle group they target is the rectus abdominis.  You still have the obliques, glutes, erector spinae and hamstrings to contend with.

Best Core Exercises

Keep ALL of these areas in mind when it comes to training. 

Perform your crunches, but, also add:

Plank with leg raises
Alternating supermans
Squats
Stiff-leg deadlifts
Hanging knee raises
Medicine ball Russian twists
Side dips

This way you will get movement patterns in that simulate real life actions and you will ensure that all areas of your core will be targeted. 

As you can see, there are many good reasons to keep your core strong, fit and fantastic.  Focus on the right training protocols and you will never have to worry about injury or imbalances. 


Check These Out!

Use Kettlebells to Get in Fighting Shape | Breaking Muscle
The kettlebell rules when it comes to developing strength endurance. While the barbell rules for maximal strength development, the kettlebell is king of the hill when it comes to that gritty stamina required for fighting. 


Core Training With Kettlebells | Girls Gone Strong
I included some intermediate/advanced level drills to some of the basic kettlebell skills. If you are new to kettlebells, work at the beginner level skill before moving on to the intermediate and advanced variations. I have also ...

Training Kettlebells: Why You Shouldn't Be Scared ...
Learning kettlebells is no easy task. When I heard about this method of training over a decade ago, I was turned on by the notion of swinging giant orbs of iron. But at the same time, I was intimidated at the thought of injuring myself.

SPRI Deluxe Vinyl Kettlebell (Purple, 15-Pound)

Check out customer reviews
Price:$31.98


Use for squats, throws, cleans, jerks, snatches and rotational swings. The SPRI Kettlebells have handles designed for comfort and fully vinyl coated iron bells to help protect floors. Ideal tool for both personal and group training. Available in 5, 8 ...
Kettlebell Set - The Best Exercise Equipment For Your Workout - Adjustable Kettlebells - Portable Weights - Soft Kettle Bell - Weight Set For Fitness - SATISFACTION GUARANTEE! (Red, 0-30 lbs)

Check out customer reviews
Price:$69.95

The Most Versatile Kettlebell Set On The Market! This Portable Kettlebell from PKB is without a doubt the answer to your kettlebell training questions. Portable? Take it anywhere! At home or on the road, inside the gym or outdoors. When finished ...


Click Here For Express Access To Related Products From Amazon!

Wednesday, January 14, 2015


Have you seen this video review of the Go Fit Contoured Kettlebell? 


Kettlebells have proven themselves to be a fantastic way to achieve the fitness level that many can only dream of! Personally I have been swinging Kettlebells for a number of years. Initially I saw them as a way to work some resistance training into my workouts without having to buy and store a bunch of plate weights. 

If you haven't been introduced to them, a great place to start is with the Kettlebell Advantage. It is a great resource to get you started with Kettlebells and it is really a steal at less than $10.

Wednesday, October 22, 2014

Kettlebell play


Even with the kettlebell, Play is important in staying fit!


Personally, I know I can't do that on one foot. Hell, I am barely able to do it with both feet on the ground! Still, it is good to check what other kbswingers are doing!

Don't forget to grab your copy of The Kettlebell Advantage. I love the flexibility of this equipment. When space is limited, working out with the kettlebell does not require a lot of space!

Tuesday, September 2, 2014

This Is A Cool Exercise: Lateral Walking Kettlebell swings

Remember to always start with a lighter bell until you get comfortable with the exercise. Use those practices as part of your warming up sequence!






Watch The Knees!

Lunges Are Great, but, Watch The Knees!




Always make sure that you are moving under control when ever you are working with your kettlebell. When working on your lunges, do not let your knee slam into the floor. Towards the end of your workout, and the end is in sight, is when it is most likely to happen, so do not get sloppy!

Sunday, June 22, 2014

This Is One Of The Reasons The Kettlebell Is Such A Great Piece Of Gear!

They, Kettlebells, Can Go Anywhere You Go!



I have discovered that Kettlbells travel much better than Dumbbells. They don't roll around as much. Now depending on the Dumbbell, they may take up a little less space, but even that is questionable.


Don't let summer travel keep you from getting in a great workout. This is the time of year to be getting in your workouts outside and enjoying the sunshine and fresh air!


Here is a cool resource that is geared towards men and developing the muscle groups that are typically of major interest to them. 


Right now you can save 31% over at Amazon! Worth checking out!



Body Sculpting with Kettlebells for Men: The Complete Strength and Conditioning Plan - Includes Over 75 Exercises plus Daily Workouts and Nutrition for Maximum Results (Body Sculpting Bible)




Wednesday, June 18, 2014

Quick Kettlebell Workout For Women

This Is A Cool Workout That Will Really Get The Blood Pumping!



Depending on the size kettlebell you use, you can address different goals.


That is part of the beauty of working out with the Kettlebells. They are adaptable to the type of workout that you are looking to get! Be sure and check out this video review to learn more!

Thursday, June 12, 2014

Beginner Kettlebell Workout - Kettlebells Routine for Total Body

There is no sound, but lets face it, this is NOT the time to be chatty!

FOCUS


I have always know this exercise as a Waiter's Walk and it does give you a full body workout! This is one of the exercises that I combined with the Turkish Get Up and really liked it! Give it a try!!


Wednesday, June 11, 2014

Here is another great workout for everyone still new to Kettlebells!



The kettlebell is one of the most dynamic, versatile and beneficial pieces of equipment on the market. Zuzka leads you through 12 short, moderate-intensity w...


Tuesday, June 10, 2014

Introduction to Kettlebell Exercises



Eric Hammer, head coach at Derby City Crossfit introduces kettle bell exercises and discusses what weight men and women should start out with. 


Tuesday, April 22, 2014

Which Kettlebells Do You Want In Your Home Gym?

Vinyl Coated Kettlebells and Cap Barbell Kettlebells Are Great Choices For A Couple Of Reasons....


Kettlebell training has become very popular among women and men who are interested in improving their core fitness.  The motion used for kettlebell exercises helps to target core muscles and provide a workout that’s intense and effective.  And both the Sunny Vinyl Coated Kettle Bell and Cap Barbell Kettlebell will allow you to get in on this program.

Many of today’s most popular fitness programs utilize kettlebell exercises.  If you want to improve your strength and functional fitness, you’ll want to equip your home gym with several different kettlebell weights.

Great Quality Products
The Sunny Vinyl Coated Kettle Bell by Sunny Health & Fitness provides you with five different options for kettlebell weight.  You can choose 5, 10, 15, 20, and 25 pound weights.  These come with a wide handle that’s easy to grip. 


The bottom of each of these kettlebells is coated in vinyl to keep them from scraping or scratching the floor of your home or gym.  One of the best features of these kettelbells is that each weight is assigned a different vinyl color.  That makes it quick and easy to change weights without having to search for the right one.

The CapBarbell Kettlebell by Cap Barbell is another kettlebell product that you can use for your home gym.  These come in many more weights and are quite a bit heavier.  You can purchase kettlebells ranging in weight from 10-80 pounds.
Kettlebells were originally designed for Russian Red Army soldiers and world-class athletes Works all the muscles you use for balance and leverage Steadily progress the intensity of your workouts by increasing weight amount Increase your agility, build strength, and improve your endurance Great for squats, throws, clean and jerks, snatches, rotational swings, and much more About CAP Barbell CAP Barbell is a leading distributor and provider of fitness equipment. Launched in 1982 with a small inventory of free weights and benches, CAP Barbell has grown over the past 20+ years to include more than 600 products in 10 categories. Headquartered in Houston, Texas, CAP Barbell is dedicated to providing quality fitness equipment at competitive prices, by constructively designing, accurately testing, and manufacturing its products to perfection. Cast iron weight with black enamel finish. Durable rubber base to protect flooring. 10, 15, 20, 25, 30, 35, 40, 45, 50, 60, 70, or 80 lbs.. Heavier weights accommodate both hands. Handles reinforced with steel for durability. No assembly required. Manufacturer's warranty included (see product guarantee).


These kettlebells are made from solid cast iron and are all black.  They’re made in a single cast, meaning they’re all one piece.  That makes them very durable.  The handles are comfortable and made with a smooth finish that’s easy on your hands.


Get Great Prices at Amazon: Click the link above!


Save $13.08 (45%)


The bases of these kettlebells are also wide enough that the kettlebell is easy to place on the floor and isn’t in danger of tipping over.  These are high quality and you’ll note that they’re also a great price.

If you want to add kettlebells to your workout routine, you’ll probably want to start with lighter weights and move up to heavier ones.  It’s often best to learn proper form with lighter weights so that you’re not at risk of injuring yourself.


As you exercise more and gain more core strength, you’ll be able to increase the amount of weight you use safely.  The  Sunny Vinyl Coated Kettle Bells are great for lighter weights or if you want the extra protection for your floor and Cap Barbell Kettlebells are perfect for heavier weights.

Sunday, April 20, 2014

Should You Use Wrist Guards When Swing Kettlebells?


Using a kettlebell is one of the best ways to improve core strength, but it can be hard on your wrists without the KettleGuard Kettlebell Wrist Guard.  This simple guard can make your kettlebell workouts much more comfortable and prevent injury.
The guard is made in the shape of tube that slides over your hand onto the wrist.  It provides padding around your entire wrist so that it protects it at every angle.  In addition, it comes with adjustable inserts so that you can have more or less protection as needed. 
Don’t be fooled by its simplicity.  The KettleGuard Kettlebell Wrist Guard is a product that’s a must for anyone who uses kettlebells for their workout.  If you’ve been working out with these weights you know that they can cause pain for the wrists.

Friday, April 18, 2014

Easy Kettlebell Training for Weight Loss


Learn the Easy Secrets of Kettlebell Training for Weight Loss





Who knew that an odd-looking cast iron weight does not only help improve strength and endurance but can also help a person lose weight? The kettlebell looks like a very simple tool, but do not underestimate its power. It can be effective weight loss solution which can help you slim down quickly.

The tool is one-piece design is compact and portable and yet it provides greater power not only for burning body fat but for improving flexibility and balance. The reason why kettlebell training is effective for weight loss is because of its natural resistance. Obviously, any heavy object that interacts with your body will provide resistance.

When you lift heavy things, your body's natural response will be to overcome the challenge and burn calories. The same explanation applies when you are moving a kettlebell.  

Using the right size and weight of kettlebell is critical in your weight loss program. You need something that will be challenging enough for you to burn a lot of calories quickly in a workout session.

Aside from their natural resistance, KBs are able to generate plyometric response. This is simply the body's response to imbalance. Many kettlebell exercises entail putting yourself off balance and these activities provide simultaneous targeted training for various muscle groups. And since you are getting a full body workout in a short amount of time, you do not have to spend hours in the treadmill or elliptical trainer. Doing KB exercises for 20 minutes will deliver the same fat fighting and body toning benefits of a long cardio workout.

Compared to traditional weight lifting moves where you lift and lower the dumbbells slowly while staying in one position, you swing the kettlebell through full body motions. This will effectively get your heart rate up quickly. You are able to target more muscles and triple the rate your body burns calories.

A 20-minute session can make you burn as much as 400 calories. That's twice as much calories you can burn on a treadmill! To maximize your training, it's important to try a few sizes and find the one that works best for you. It shouldn't be too heavy but it should be challenging enough for you to exert some effort.


Learn the basic moves and once you have mastered them, move on to more advanced techniques. Squats, lunges, jerks, deadlifts, Russian twists and windmills are just some of the kettlebell exercises you can put together to help you burn off the pounds regularly. And most importantly, make sure you develop a regimen that you can follow. Be consistent and if possible, train every other day if you want to see results. 

Wednesday, April 2, 2014

Didyaknow


Kettlebell Use For Strength Training Is Continuing To Grow In Popularity Among Active Women!




Kettlebells continue to grow in popularity and use with active women. 

This is true now more than ever for the work at home moms (and dads)! 

Kettlebells give you the quick and effective resistance and cardio workout that we all need. 

Here are a couple of interesting articles that recently came out that you might be interested in! Enjoy!!!


https://blog.myfitnesspal.com Wed, 19 Mar 2014 16:00:00 GMT
If you read my post yesterday, you know I'm a big (BIG!) fan of kettlebells. And one of the things I love most is how easy it is to incorporate them into your fitness routine. Here's a great workout for anyone new to kettlebells, ...


http://www.212healthandperformance.com Wed, 26 Mar 2014 15:54:10 GMT
It seems to me that people either love kettlebells or hate them. There are those of you at 212 that have been training with kettlebells for years and love the intensity of the workouts. You know who you are! Additionally, there are ...


http://www.shape.com Mon, 10 Mar 2014 23:59:05 GMT
Learn why kettlebell workouts can be some of the most effective for calorie burn and total-body toning.


http://blog.myfitnesspal.com Tue, 18 Mar 2014 17:00:00 GMT
If I had asked you what a kettlebell was five years ago, your answer probably would have been, “A kettle-what?” Long used by Russian police and military forces, and a historic staple in weightlifting, kettlebells didn't become a ...



http://www.bodybuilding.com Sun, 02 Mar 2014 04:34:33 GMT
I'll never forget the first time I squatted with a pair of 32-kg kettlebells on my chest. It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterward, my abs were almost ...



Saturday, March 22, 2014

Start Right To Get To Where You Want To Be!

Buying the Right Size Kettlebell for Your Workouts


Kettlebells WILL Become A Core Part of Your Workout!


Kettlebells look small but they sure do pack a punch when integrated into your workout. Most Kettlebells are made of metal and some are now coated with plastic. Understanding what size Kettlebell to purchase is your first step towards strengthening and toning your body. If your goal is to lose weight or to just become more active then beginning a Kettlebell training program is a fantastic start!

If you look back over the history of the Kettlebell you will see that Russian soldiers used them to condition and strengthen their bodies. They typically used heavy weights right from the beginning.

For someone who is not accustomed to being active, lighter weights are recommended. If you have never done any form of resistance training then buy Kettlebells that are less than 10lbs. Using a lighter weight will allow you to perfect your techniques for each move and this is very important. 

If you do not use the correct form then you won’t receive as many benefits from your workout. You also run the risk of hurting yourself and then you can not train at all! Start small and work up!

If you regularly workout then you can begin your Kettlebell training program with a heavier weight. It is recommended for experienced woman to use an 18lb Kettlebell and men a 35lb one.

When you find that you are not tired after your workout then it is time to increase the weight of your Kettlebell. A good goal is for woman to end up using 35lb Kettlebells and men 44lb. Kettlebells are available in many different weights with some going up to the 80 pound + range.

A Kettlebell workout really delivers a huge punch for your effort. This is a great workout to do if you are rushed for time. For the average person a 20 minute workout can burn as many as 250 calories or more.

Working out using Kettlebells really encourages your body to produce more lean muscle mass. This is turn helps you to burn more calories faster which is why it is a great method for anyone wanting to lose weight.

Your entire core muscles will become stronger and this helps strengthen your back muscles. If you currently suffer with back pain you should notice a huge difference in a relatively short amount of time.

When first starting out with your new Kettlebells concentrate on learning the basic movements and exercises first. This also helps you avoid injuring yourself by over using your muscles too quickly. Once you are comfortable with the basic Kettlebell swings and moves you can progress up to the more advanced exercises.

When buying your Kettlebells you may wish to look for a set of Kettlebells of varying weights. (Be sure and check local thrift shops and yard sales for used Kettlebells. They don't wear out!) This can often save you money and some sets of Kettlebells do come with instructions and examples of exercises that you can start with.

If you are interested in purchasing new Kettlebells, our friends at Action Arts Academy-New England have allowed us to use the great prices that they offer their students through their Pro Shop. If you decide to purchase a Kettlebell through their website, they will donate 5% to the Student Scholarship fund to help financially strapped families who might not otherwise be able to have their children participate in martial arts/self defense training!

Here is the link to their Pro Shop Kettlebells!
Kettlebell workouts are a great family exercise program!