King Joes Barbell Club

 simple formula: HARD WORK + GOOD FOOD + ADEQUATE REST = STRONG BODY.

What is a kettlebell?

A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 40kg (88 lbs).  Because of their imbalanced shape, they are lopsided and harder to hold.  This is a big difference from dumbbells and barbells which are completely balanced and symmetrical.  This KB imbalance requires the use of more stabilizing muscles and generates a different strength curve than conventional weights.  These physics can be demonstrated by performing the most basic   of lifts.

How did kettlebells come into existence?

Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

WE ONLY FOCUS ON THE THREE EXERCISES : PRESS, SNATCH AND SWING

"THERE ARE MANY OTHER THINGS TO DO WITH KETTLEBELLS BUT REMEMBER DO YOU WANT TO GET STRONG OR BE ENTERTAINED"

Variety IF YOU MUST   KETTLEBELL EXERCISES

Kettlebell Press

Tips for performing the Kettlebell Press:

Kettlebell Snatch is one the best exercises you can do.

Virtually all muscles are involved, weak links are revealed and addressed.

Snatch is truly the Tzar of exercises.

Following tips will instantly improve your kettlebell snatching technique:

1. Keep your arm and grip relaxed
2. Focus on straightening your legs as the kettlebell is coming up
3. Go up on your toes after locking your knees
4. Bring the shoulder of kettlebell-holding arm up(done after locking knees and going on toes) to generate extra upward momentum
5. Walk around while holding kettlebell above head for better arm position/shoulder flexibility/strength
6. To bring kettlebell down, go up on toes and ‘bump’ the kettlebell off(reduces jerking of arm as kettlebell comes down)
7. Use double breath - breathe out twice. First time while bringing kettlebell up. Second time while bring kettlebell down

    Kettlebell Swing

The foundation kettlebell exercise is the kettlebell swing. The swing can be done with 1 or 2 hands. It involves hiking the kettlebell between your legs before using your hips and posterior chain to propel the kettlebell forward and up in a circular swing movement before it drops under control back between your legs. The following great benefits can be gained by training with kettlebell swings.

1). Kettlebells are highly efficient and allow you to do fitness and weight training in one workout at the same time.

2). Swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and tackling movements.

3). A kettlebell swing is a perfect choice of exercise for tabata training. This very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring. Although Tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective.

4). Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world.

5). A key benefit of kettlebell swings is that they train all parts of the back from the lower back all the way to traps. They train all the muscles together giving you a great functional workout

6). High rep swings also develop back endurance which Professor Stuart McGill a leading spine/back expert considers has a very positive effect on the reduction of back injuries.

7). Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

SWING WORKOUT

SWINGS

Swings are your bread and butter kettlebell movement. No matter how long you have trained with kettlebells, this should always be your first movement. The two handed kettlebell swing should also be your introductory movement when first teaching your athletes. The movement starts with both hands on one kettlebell. The kettlebell is placed on the ground, between the legs. With a straight back and flexed stomach muscles, take a quick breath. Breathing in at the bottom with a flexed stomach will help to brace the back. Forcefully stand up and explode with a good hip snap. The momentum from the legs exploding and the hips snapping up will make the kettlebell swing in front of you. Exhale when you reach the top of the movement. The arms do nothing but grip the kettlebell. The legs are what move the kettlebell, not the arms. The kettlebell will then fall back between the athletes legs. The athlete will need to catch the kettlebell using their hips and hamstrings, and then repeat the movement. This is a ballistic movement and is done quickly. You should stay within the 8-12 rep range and use a heavy kettlebell. Remember, the kettlebell needs to be heavy enough to really feel the movement. You can drive a fence post into the ground with a small hammer, but wouldn’t a sledge hammer work better? You can tweak the movement once the basics are taught 

There are no rules, per se, but here are some suggested guidelines for the 10,000 KB swing challenge:

• If doing 10,000 swings feels impossible, then set your goal of reaching 1,000 swings, then 2,000, etc. Before long, you will be at 10,000!
• Use whatever size kettlebell that you want to use.
• Do your swings whenever you want - morning, afternoon, evening - you can break up your swing sets throughout the day, if you like.
• Determine your time period goal based on your current swing capacity - if you currently do 100 swings per workout, 3 times per week for a total of 300 swings per week, then set a goal of completing 10,000 swings in 6 months. If you currently do 200 swings a week, then set a goal first of doing 1,000 swings in a month.
• Pick a time period for the challenge that helps you stretch a little beyond what you currently swing per workout.
• If you want to incorporate other ballistic exercises, you can exchange 2 cleans for 1 swing; 1 double clean for 1 swing; 1 snatch for 2 swings, etc.
• Do your swings every day, every other day, once a week - whatever you want.
• Have fun!