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Kettlebell and Bodyweight Training Course Mallorca

SPRING SPECIAL
2 for 1 on all of our courses!
Come with a friend and pay half each!!

Kettlebell and Bodyweight Training Course

In this course I will show you all of the foundation movements of kettlebell and bodyweight training. I will also show you my tried and tested system that I have refined over the past 6 years on how to train in the fastest and most effective manner and how to adjust it to cater for your specific goals e.g., fat loss, health, general fitness, athleticism, muscle mass and strength.

The most important part of this course is that you will learn how to move correctly while performing exercise. This will ensure safe and effective workouts, helping you achieve your chosen fitness goals in a fast, safe and effective manner.

As well as being a stand alone system, what you will learn in this course will also be applicable to barbell and dumbbell weight lifting. All human movement is based around squatting, the hip hinge, lunging, twisting and upper body pushing and pulling movements. In this course you will learn them all and then be able to apply them to every type of training or sporting activity.

 

What you will learn

Kettlebell Foundation Exercises

  • 2 Handed Swing and Swing Variations

  • 1 Arm Swing + Variations

  • Kettlebell Clean and Press

  • Goblet Squat + Kettlebell Squat Variations

  • Kettlebell Row

Body Weight Exercisespush up sequence

  • Body Weight Squat

  • Lunges + variations

  • Push Ups

  • Squat Thrust

  • Burpees

  • Jumping Jack

  • Mountain Climbers

  • Walk Outs

  • Pull Ups + Variations and Progressions (only if performed at the gym or with availability of pull up bar)

Course Structure

The course is implemented by having two, one to one (or small group) sessions per week, for 4 weeks.
This gives you time to practice the exercises learnt by yourself before the next session. I have found that this method gives the best results in the fastest time and ensures that you will be capable of training, without supervision in a safe and effective manner by the end of the course.
On the first session we will learn the kettlebell Swing which is the foundational movement of kettlebell training and build up from there.

On subsequent sessions we will work on new movements and clean up and perfect movements that we learnt in the previous sessions.

The focus of the Kettlebell and Bodyweight Training course is on learning correct technique.
Once we have achieved good technique, you will learn how to combine the bodyweight and kettlebell exercises into an effective workout program, catered to achieving your specific goals.

F.a.q
How many people are necessary for the kettlebell and bodyweight course?

The course can be done 1 to 1 or in a small groups of up to 5 people.

Where do you do the course?

The course can be done in the gym, at your house, boat, apartment etc or in the park. Basically anywhere where there is enough room (about 4sqm per person) and has a fairly flat surface.
In Mallorca.

Do I need my own kettlebells?

No, I will provide all equipment necessary for the course, although you will improve much faster if you buy a kettlebell (or have access to one) to practice between sessions.

What Weight Kettlebell Should I buy?

In general:
Men will start with a single 16kg kettlebell.

Women often need to buy two, a 12kg and an 8kg kettlebell as women tend to find 12kg to heavy for the pressing exercises.

Before buying a kettlebell shoot me a quick email describing your age, weight, general fitness and strength levels and I will let you know what to buy.

How Much Do Kettlebells Cost?

Kettlebells cost around 22€, 25€ and 40€ for 8kg, 12kg, 16kg kettlebells.

When Can I Start?

Straight away!
Send me an email to info(at)mallorcakettlebells.com and let the fun begin!

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CrossFit Style Kettlebell WOD for Strength and Weight loss!

Here is a great CrossFit style kettlebell WOD that I use with my clients.

It’s short but intense!

Give it a go and let me know what you think in the comments section below.

20 Min AMRAP (as many rounds as possible)
10 Swings
10 hand to hand swings
5+5 Thrusters
5 or 10 push ups

If you’re a beginner start with 5 push ups and if you like a challenge make it 10.

Every time you repeat the workout try to improve on your last score even if it’s just by one rep.

Robert doing a great job!

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Kettlebell Swing For CrossFit

Mallorca kettlebells learn the swing!

The overhead kettlebell swing is used a lot in WOD’s and after seeing  many video’s on youtube of CrossFitter’s with terrible swing technique I decided to put this article and video together.

Before we get started I would just like to say that I am not your typical CrossFit basher.  I work out of a CrossFit gym here in Spain.  I really like and use a lot of the same sort of training principles (E.D.T) with myself and clients and have been doing CrossFit for a while now as a supplement to my kettlebell training.

The Kettlebell Swing for CrossFit

It is really important to master the traditional Russian swing before trying the overhead swing.  I see a lot of squatty swings in CrossFit which is largely due to not spending enough time learning correct technique in the normal swing.

It is easier to keep something in motion than it is to start and stop it.  Squatty swings start and stop the kettlebell very aggressively which takes a lot of effort as opposed to the more flowing hamstring dominant swing which uses a smooth curve at the bottom of the movement, redirecting the force of the bell back instead of straight down.  The flowier hamstring dominant swing also puts less stress on the grip and saves the quads for the other exercises you have in the WOD.

Use your legs man!

You need to make good use of the power of the legs to get that bell overhead.  I see a lot of people yanking it overhead with their arms; this is (once again) because they haven’t spent enough time training the traditional swing.  With the over head swing you want to give the bell a blast of power to get it to balance overhead with your arms locked out before dropping it and redirecting back and behind for another rep.  You shouldn’t really use your arms at all to move the bell, they should just follow.

Better WOD times

You can greatly improve on your WOD times by working on your swing technique. Better technique will mean that you have more power left in the arms and legs for the other exercises and you can use the KB swing as the “rest” in your WOD.

Helen

Helen is a good example of a classic WOD that you can greatly improve your time by practicing the swing.  If you do the swings properly you will have a lot more power left in your arms and grip for the pull ups and your quads will be fresh for the 400m run.

Check out the video for more in depth tips and correctional drills to improve your swings for CrossFit!

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Kettlebell Foundation & Bodyweight Training Course

WANT TO GET STRONG, LEAN AND AGILE WITH MINIMUM COST AND MINIMUM TIME?

Mallorca kettlebells learn the swing!

Burn fat with the kettlebell swing!

Introduction to Kettlebell & Bodyweight Training Course for the complete beginner.

Learn the foundation movements of kettlebell training with one of the highest qualified kettlebell instructors in Spain.

Luke is IKFF CKT Certified and RKC Certified.

Learn safe and correct technique in the basic Kettlebell exercises : swing, squat, Turkish get up and how to get the most out of this training tool so that you can finally reach your goals!

Doing a propper push up

Learn how to do proper push ups!

Discover the bodyweight exercises that have given the best results for my clients and how to get better results in just 15 to 30minute home workouts than spending hours at the gym.

• Learn how to warm up properly for exercise.
• Learn how to burn fat and build muscle fast!
• Learn how to train in a safe and effective manner.
• Learn how to use your body as an effective training tool.
• Open to all ages, body types and fitness levels.
• No prior fitness level required.

I guarantee you will learn all you need to know to get fit by the end!

You will also receive a complete workout program including dietary advice so that you can put what you have learnt straight into practice.

The seminar will be restricted to 10 – 12 participants so that you get enough one to one time with the instructor. This will guarantee that you go home confident about the exercises you have learnt and how to integrate them into your current training program or start the MKB Program you will get on the day.

When : Sat 29th of September from 12:00 till 14 :30
Where : CrossFit Mallorca
Calle Del Mar Mediterraneo n°69,
Poligono de Son Bugadellas

How much:40€

Because of the limited spaces available on the course it is essential that you reserve your spot.

To reserve your spot or for more information click here!

Why you should attend the MKB Kettlebell Foundation & Bodyweight Training Course?

  • You have heard about the amazing benefits of kettlebell training and would like to to try it for yourself.
  • You would like to learn to use a kettlebell in a safe manner under the instruction and supervision of the highest qualified trainer in Spain.
  • You feel that you are not getting anywhere with your current training routine/system and would like to see some results once and for all.
  • You would like to learn how to get amazing results in just 3,  15 to 30 minute sessions  a week.
  • You have a hard time with push ups and pull ups and would like to learn some variations and tricks to help you improve.
  • You don’t have time to go to the gym so would like to learn how to train at home.
  • You get bored when training and have a hard time staying motivated.

What you will learn at the MKB Kettlebell Foundation & Bodyweight Training Course?

  • Full Body Warm Up : You need to get your body ready to do exercise by mobilising the joints and doing some dynamic stretches that will help you be more fluid and precise with your movements.
  • Body Weight Exercises : You will learn how to do the most effective body weight exercises with correct technique so that you can use your body as an effective training tool.
  • Kettlebell Warm Up Exercises: Learn how to use the kettlebell to warm up with some great exercises to mobilise your joints and raise your body temperature so that you are ready for action.
  • Kettlebell Swings: The kettlebell swing is the first movement that needs to be mastered as it is the cornerstone of kettlebell training and the ultimate weapon for burning stubborn fat in less time than you ever thought possible.
  • Kettlebell Swing variations: Single arm swing and hand to hand swings are variations that will allow you to keep your workouts varied and effective.
  • Turkish Get Up: The Turkish Get Up is the king of kettlebell exercises! It will strengthen every muscle in your body and teach you how to get up off the floor safely from a lying position with a heavy weight over head, while torching your abs and building strong resilient shoulders and legs.
  • Exercise Programming: Even though you will be leaving the course with a program you will also learn how to design a simple program and how to integrate the kettlebell and bodyweight exercises into your current training program.
  • Stretching: You will learn a quick stretching routine to make sure that as you get stronger your body doesn’t lose its all important mobility. Strength without flexibility = rigidity and flexibility without strength = fragility.

To reserve your spot or for more information click here!

 

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No Time to Train?

10 to 20 minutes is all you need!

People often ask me what to do if they want to lose weight and have no time to train.

Fresh Greens Mallorca KettlebellsThe first and most obvious solution that takes no time at all is dieting.  Diet is 70% of the battle for fat loss and it can be greatly speeded up by adding specific fat loss training methods.  Pick any diet you like (apart from the Atkins diet or anything that proposes no vegetables and ridiculous diets like the maple syrup diet) and stick to it!  Don’t modify it because you have heard that actually, eating chocolate, as long as it’s over 75% Cocoa isn’t fattening or anything similar, an average size chocolate bar is 1000 calories; that’s almost half the recommended daily intake for a woman..  All of those amazing diets work, but you have to do them.  One that I have recently tried and got amazing results with is the Warrior Diet by Ori Hofmekler.

 

One arm swing Mallorca Kettlebells

Ten to twenty minutes of Swings

Do you have ten to twenty minutes three times a week?  That’s a maximum of 1 hour of training a week.  I think even the most occupied human being could manage to fit that into their schedule.  Also, if you really want to lose the weight then you will make time to do the exercise.  As I have mentioned many times before, there are very few things in this world that are more important than your health so it should be easy to find a slot to do some exercise.

Kettlebell Swings and Snatches

Get a kettlebell (16kg for men and 12kg for women) and swing it as many times as you can in the time period that you chose.  The kettlebell swing is one of the most effective exercises for fat loss as it is a full body ballistic exercise.  There isn’t another exercise that works more muscles and puts such a high demand on your metabolism.  Well, that’s not entirely true, there is one exercise that burns more calories and that is the kettle bell snatch.  You can do the same protocol with snatches.  That’s all you need!  One piece of equipment and one exercise.  Some of you may have heard of Tracy Reifkind; she lost 50kg in a year with this same protocol and the Warrior Diet.

If you have never done kettlebell training before it is best to get taught (at least the basic movements, swing, clean and press and tgu) from a IKFF CKT or RKC certified instructor.

Don’t have a kettlebell?

Pick any full body exercise and perform it at a high enough intensity for twenty minutes.  Examples are 10 second sprints, body weight squats, bicycle sprints, hill walking, running on a trampoline, burpees, squat thrusts, jumping jacks, etc etc.  Do around ten to twenty reps or ten second blasts giving an all out effort, rest for a couple of seconds and then repeat till the time runs out.

A protocol that is often used in CrossFit is choosing three to five exercises with a set number of reps each and performing an AMRAP (as many rounds as possible) in the chosen time period.

An example of this would be:

20 Kettle bell Swings
15 Bodyweight Squats
10 Pushups
5 Pull Ups

Do as many rounds as possible in 20 minutes and then every time you do the same workout again, try and beat your previous score.

If you don’t know how to swing or snatch a kettle bell then check out one of my kettle bell courses here!

Check back soon as I will be putting up a series of Kettlebell instructional videos so that you can learn all of the exercises at home.

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Russian Kettlebells

In this article I would like to explain what it is that makes kettlebell training so great and how doing just one kettlebell exercise three times a week can have you well on your way to that beach body for the summer!

What is a Kettlebell?

Mallorca KettlbellsA kettlebell is a weight that looks like a canon ball with a handle. Kettlebell training is one of the only forms of weight lifting that increases muscular strength, endurance and dynamic flexibility all at the same time.

Part of the secret that makes this system so effective is the design of the weight.  With a normal weight you have the centre of gravity in your hand.  With a Kettlebell the centre of gravity is farther away from your hand on the end of the handle.  This makes the weight harder to control as it is free to move about.

The Kettlebell Swing

Mallorca kettlebells learn the swing!The basis of all kettlebell movements is the swing.  Dan John (one of the top American strength coaches) has this to say about the swing: “The metabolic hit of a correct set of swings is going to be shocking. It’s one of the best conditioning exercises I know. And according to a new study coming out of the University of Wisconsin, the kettlebell snatch – which is quite similar, metabolically speaking – is “equivalent to running a six-minute mile pace” and “burns as many calories as cross-country skiing up hill at a fast pace”.  The swing is a simple move to watch but a little more complex to learn.  This is why it is extremely important to get taught by a qualified kettlebell instructor. I have seen many personal trainers in Mallorca claiming to be kettlebell instructors teaching poor technique and performing normal dumbbell exercises with kettlebells.  If you are not doing swings, snatches and Turkish get ups then you are not doing kettlebell training.

Kettlebell training is fast and effective!

Not having time to train isn’t a valid excuse any more!  Doing five to fifteen minutes of swings 30 seconds on, 30 seconds off, three times a week is more than enough work to keep you in good shape.  If you’re the sedentary type with a little weight to lose then the 30/30 protocol will have that excess gone in no time.

Kettlebell Snatch – The Ultimate Conditioning Tool!

As Dan John has mentioned the snatch, lets learn a little about it.  The kettlebell snatch is a variation of the Olympic weight lifting move with the same name.  Whereas the Olympic weight lifting move can take years to master and can incur great bodily harm, as it involves lifting heavy weights from the floor to above the head in one move, the kettlebell snatch takes only a few lessons to learn and has all of the benefits of the Olympic exercise.  The kettlebell snatch is great for increasing power and explosiveness in athletes and it is also the ultimate conditioning weapon for martial artists and endurance cyclists or runners.

Turkish Get Up – The All Star Kettlebell Exercise

The last exercise I would like to introduce you to is the “all star” of kettlebell exercises.  If I were forced to chose only one exercise to do for the rest of my life it would have to be the Turkish get up.  This odd sounding exercise also awards you with some odd looks when performed in a commercial gym.  It involves lying down on the floor, pressing a kettlebell into the air and then getting up off the floor while holding the kettlebell over head.  Once we have got up to standing it is time to get back down to the floor again.  It is a full body exercise that concentrates on shoulder stability and core strength as well as working every other muscle in your body.

Kettlebell training has something for everyone; it is suitable for men and women of all ages, for beginners looking to learn something new, effective and fun, or for the experienced athlete looking for that little something that is going to give them the edge over their competition.

If you are in Mallorca and would like to learn how to train with this magnificent tool take a look at my
MKB Level 1 course.

If you already have some experience and with the kettlebell and would like to refine your skills or learn how to train with double then take a look at my MKB Level 2 – Intermediate to Advanced Kettlebell Course or MKB Level – 3 Double Kettlebell Course.

If you are interested in personal training or would just like more information on weight loss nutrition or training in general then please contact me by clicking here

Real Kettlebell Training!

There are companies offering fitness instructor training left right and centre.  In London hundreds of new fitness trainers are churned out every weekend.  Many of the courses are weekend seminars where you go in being an absolute beginner and two days later you come out with a certificate saying that you are qualified to train people with 48 hours or less of experience.  Can you see where things could go wrong?

From Zero to Hero

The first kettlebell Instructor course I did was like this.  I had never swung a kettlebell in my life before the first day of the instructor course and 48 hours later I was qualified to teach KB training without having any real experience.

I didn’t go straight out and start training clients with the kettlebell.  I trained hard for a year and learnt everything I could about kettlebell training before using it with my clients.  The point I am trying to make here is that just because someone has a certificate saying that they are an instructor doesn’t actually mean that they have the necessary experience and knowledge to teach properly; especially when making instructors is such a lucrative business and the easier it is for people to get qualified, the more people will come to do the courses.

I am writing this article because kettlebell training is starting to get very popular but the quality of instruction I am seeing from big gyms and popular trainers is anything but good or kettlebell training.

A friend told me that one of the big gyms on in Mallorca had kettlebells so I set up a meeting with the head trainer .  As  I talked to him I realised that the gym had no real interest in kettlebell training apart from that it was a new trend that they wanted to take advantage of.  They had no trainers qualified or with any experience in kettlebell training and they didn’t even have the normal starting weight (16kg) for men, everything was a lot lighter.  Basically what they were doing was normal circuits using very light kettlebells just like you would use a dumbbell and selling it as kettlebell training.  The problem with this is that you wont get all of the amazing benefits from kettlebell training because you are not doing kettlebell training.  I have had a couple of clients reluctant to do kettlebell training because they had tried it at this gym and said that it was no different to normal weights.  Needless to say, once I got them doing real kettlebell training they started seeing results straight away and loved it!

Kettlebell Training – Love at First Sight!

Kettlebell Snatch by Mallorca Kettlebells

I fell in love with kettlebell training because it is extremely effective for burning fat, superior athletic conditioning and creating explosive strength.

Since I did my first zero to hero kettlebell instructor course I have travelled the world to train with the best.  I once read somewhere that if you want to be the best you have to learn from the best, so that is what I did.  Last year I went to Hungary to do the Russian Kettlebell Challenge which is the gold standard of kettlebell training instructor courses led by the top names in the business.  This is no zero to hero course.  I had to train 5 days a week for four months to prepare myself to pass the physical test which involves snatching a 24kg kettlebell from the floor to overhead 100 times in under 5 minutes after three 8 hour days of non stop kettlebell training.  The tests also included showing proper technique in double kettlebell exercises (double swing, clean and press, front squat) performed with two 24kg kettlebells.  After the RKC I was still hungry for more and just by chance Mike Mahler (who is the go to guy for double kettlebell training)was doing a seminar in London so I flew there and did that too.  In September 2012 I will be going to do the CKT ( Certified Kettlebell Trainer) course in Barcelona with Steve Cotter who is arguably one of the best kettlebell instructors and practitioners of all time!

How do I know if I’m doing real kettlebell training?

The easiest thing you can do is look for an RKC or CKT.  There are only two on the island so that is easy, Dave from Viva Sports and myself.  You can also go to Rob Martin at CrossFit Mallorca for good kettlebell instruction.

If you are doing swings, clean and press, Turkish get ups and snatches then you are doing kettlebell training.  If you are doing overhead triceps extensions, lunges and biceps curls then you are doing exercises holding a kettlebell which isn’t the same and will not produce the same results.

To gain all of the amazing benefits that real Russian kettlebell training has to offer try one of my Kettlebell Courses!

 

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Double Trouble!

Double Kettlebell Training.

Here is a way to get double the results in half the time.  Throw another kettlebell into the equation!

Training with Mike Mahler

Mike Mahler and I in London

I have just come back from London where I attended a seminar given by Mike Mahler.  Mike Mahler is “the man” when it comes to double kettlebell training. Mike has been a strength trainer and kettlebell instructor for over nine years and has delivered workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, and lifestyle.  Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning.

Learn from the best to be the best!

Just a quick side note before I carry on talking about kettlebells;  if you have a passion in life, go and learn from the best in the trade or try and work alongside these people.  There are seminars given on anything and everything from business to gardening to weight training.  If you follow a writer, trainer, etc and they are doing a seminar or workshop, go and do it.  The price you pay is paid back a million times just from the energy you get from practising what you love with a person you admire or respect and being in the company of people who share your passion and views.  In the last couple of years I have spent a lot of money travelling all over Europe to train with who I consider to be the best in the game.  I have trained and learned from Pavel Tsatsouline who is single handedly responsible for making kettlebell training famous worldwide, Jeff Neupert, Tracy and Mark Reifkind and last but not least Mike Mahler.  These people are the top of the kettlebell food chain and training with them has taken my technique, experience and training skills to another level; all of this passes over to the results seen by my clients.  Just to recap, don’t think about it, just do it!  If you can’t afford it then go for the next best thing, find the best in your area and go and train with them.

Back to Double Trouble!

Swinging two kettlebells in Mallorca

If you want to see double the results in half the time, all you have to do is train with two kettlebells instead of one.  Seems simple, but it isn’t.  For a start you are immediately doubling the weight you are handling.  Now you have two cannonballs pulling at you that you have to control.  This is what makes it so effective!  Once you start to dominate the bells you will reap the benefits.  A stronger, more resilient body with less fat and more muscle in all the right places.  Stronger core and back, more power, speed and agility for the sport you practice; the benefits are endless!  There is a but, and the but is that you need to progress at a logical pace.  You can’t just come along and grab two kettlebells and start training.  You need to learn the basic moves; swing, clean and press and snatch with one kettlebell before you start with two.  This doesn’t take long and the benefits from training with one kettlebell are probably way more effective than any other type of training you have tried before.  Kettlebell training is a no-frills-no-nonsense system.  You have to put in a little hard work to get really incredible results.

Back pain

A lot of back pain comes from weak back muscles.  The muscles in your back are muscles that are very hard to work without doing some form of weight training.  Most forms of weight training are boring and laborious whereas anyone can pick up a kettlebell and swing it for 5 minutes.  The basic kettlebell swing works almost every muscle in your body and concentrates on the “posterior chain” which is made up of all the muscles running down the back of your body.  Many people have seen enormous improvements in posture and back pains by just performing the kettlebell swing a couple of times a week; it is also one of the fastest ways of curing scoliosis.
Come and experience the amazing results described above.  I have trained under the leading kettlebell experts in the world and can pass all of this knowledge and technique on to you.  For more information check out my MKB Level 3 workshop where I will teach you how to train with double kettlebells and how juice them so you get the greatest benefits and results in the minimum amount of time!