The benefits of kettlebell juggling are plenty, but here is a summary of some of the benefits one can expect when picking up the art of kettlebell juggling. One can expect increased and improved: Proprioception Agility Reaction time Reflexes Timing Coordination Force absorption Power generation Explosive power Movement Plus everything else that transfers from the […]
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Learn how to perform the basic double-arm kettlebell swing with a hip hinge and avoid lower back problems commonly experienced when the swing is performed incorrectly. Once you learn the kettlebell swing you can include it in your training for cardio with higher reps and lower weight, or for strength and power with lower reps
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A major cause for blisters from incorrect kettlebell swings is what we call kettlebell bobbing. Bobbing is the short quick jerky movement often seen at the end of an incorrect backswing. Bobbing causes friction in the hands, which in turn is cause for blisters. Bobbing is a short abrupt movement that can occur at
Kettlebell Swing Incorrect Form: Bobbing Read More »
One major indication of an incorrect kettlebell swing is a drooping kettlebell. The kettlebell is no longer an extension of the arms but droops, i.e. the base of the kettlebell is pointing down rather than forward (away from the body). The cause of a drooping kettlebell is an incorrect powering of the movement. The shoulders
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What is the kettlebell swing good for? The benefits of the all popular kettlebell swing are plenty, but here are some of the main ones: Cardiovascular endurance Muscular endurance Muscular strength Flexibility Power Grip strength Improved core strength Stronger back And many more. Cardiovascular endurance Using a light to medium weight you can increase
Kettlebell swing benefits? Read More »
There is an incorrect way to insert the hand into the window of the kettlebell and there is a correct way. The incorrect way is a huge contributor to some new people to kettlebells giving up. The infographic below demonstrates the incorrect and common way beginners hold the kettlebell. This grip is called the ‘broken
Correct Kettlebell Hand Insert and Broken Wrist Grip Read More »
The kettlebell dead snatch is the snatch variation that requires the most power in variations where the grip remains on the weight. With the dead snatch, you need to control your power output to get the height it travels correctly. In other words, if you pull the dead snatch too high then it will bang
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The cast versus drop for the kettlebell swing clean is a simple adjustment that can drastically improve your kettlebell clean and reduce the chance of injury. The cast versus drop is covered very detailed in our book Kettlebell Training Fundamentals. The following are some points from that book. Casting the Kettlebell To cast a
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The kettlebell rack position is a position that each and every person working with kettlebells needs to use, whether for the press, jerk, front squat, racked walks, etc. Kettlebell rack position What is the kettlebell rack position? How to properly rack a kettlebell? How to find your racking position There is a correct way
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My name is Jame F. Wolcott and I was diagnosed with osteoarthritis when I was 17 years old. My orthopedic surgeon told me the best way to beat arthritis was to never stop moving and being active. I took that to heart as I did not want to face knee replacement surgery in my 20’s
My Spine Is No Longer Curved Due to Kettlebells Read More »
The Cavemanator Challenge is performed with one kettlebell and involves the following exercises going for maximum reps per arm and only one switch: Clean and strict press (strict for the up phase) Clean and jerk Half snatch The total amount of reps times weight equals your total score. When posting your score include KG for
The Cavemanator Challenge—A Kettlebell Challenge Read More »
This workout is a good demonstration of how you can take awesome kettlebell complexes from our book and mix and match them to create a completely different workout. The workout is: Warm-up 2 minutes: Bodyweight squat Hip hinge Alternating reverse lunge 6 minutes: Half UKC Halo The UKC combo as explained in the book Kettlebell
Ragnarök High-Intensity Tough Fat Burning Workout Read More »
Would you deal with a business that is not contactable? In the first instance your response would probably be “no”, yet billions of people do every day. More than likely you are one of those people.
If you’re new to kettlebells and wondering how to start with kettlebell training then this information will give you all the answers you’re looking for. The information provided will guide you from beginner to advanced with kettlebells.
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With this unconventional lift, the kettlebell is lifted from dead to overhead with the following kettlebell exercises combined, low windmill, side curl, and rotational press. The lift is super effective because it targets so many areas normally neglected in training, even in kettlebell training. To list a few benefits: Lateral/front bend Thoracic rotation Curl Shoulder
T.Fleur Lift—Unconventional Kettlebell Lift Read More »
The Mjölnir kettlebell complex is a selection of kettlebell exercises for strength and cardio. The complex consists of and is performed as: Squat once Alternating curls Alternating bent-over rows Clean once Alternating hang cleans AKA Gorilla cleans Seesaw press 3 alternating reps of each exercise which comes to a total of 6 reps per exercise.
Kettlebell Complex Mjölnir—Strength and Cardio Read More »
Following is a list of kettlebell strength exercises. To create this list we had to first look at what is strength, how do you develop strength, and what kettlebell exercises are good to meet those goals?
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First, let me start by saying, don’t do this at home, and it’s still a work in progress to make it smoother, but I felt it was time to demonstrate this beautiful complex that I’ve been working on. The movements are advanced and based on the Midgard Clean, which is a double kettlebell open palm
The Midgard Complex—Advanced Kettlebell Movements Read More »
This is the Asgard Kettlebell Strength Complex designed by Cavemantraining. This awesome strength complex is performed with two kettlebells and consists of: Squat Dead curl Rack Stand up Press Rack Drop Bent-over row Dead Renegade rows Deadlift There is also an alternative version working with one kettlebell for some of the exercises. This complex requires
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This kettlebell flow was filmed on the cliffed coast (Falesia) of La Spezia Italy. The kettlebell flow consists of: Squat Dead curl Stand up Lateral clean Lateral snatch Circular clean Return to dead Repeat on the other side Learn how to clean here, learn the fundamentals of kettlebell training here, and learn how to
Falesia Kettlebell Flow Single Kettlebell Read More »
