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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