Things to do with heavy kettlebell, part 1

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Things T o D o With Hea vy Kettlebells: Part1 Kettlebellkings

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Things T o Do With Heavy Kettlebells: Part1 Prepared by Kettlebellkings Table of Contents Introduction 1 Things To Do WithHeavy Kettlebells: Part 1 1-5 Introduction The ultimate guide to Kettlebells summarizes three years of experience with kettlebells as an accessory movement to a power lifting schedule. Y ou will find instructions on how to swing how often to exercise and how to acquire kettlebells yourself. Things To Do WithHeavy Kettlebells: Part 1

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Things T o Do With Heavy Kettlebells: Part1 Things To Do With Heavy Kettlebells: Part1 Most people probably still think of kettlebells mainly as equipment for high repetition and/or high intensity workouts which they are great for. However kettlebells can be used for high weight/low repetition movements as well if you really want to build muscle especially one of the most important muscle groups in your body. Some people know this which is why our 48Kg|106 Lb Powder Coat kettlebell is always one of our top sellers when it is in stock. At Kettlebell Kings we recently launched even heavier kettlebells in 56 68 80 and 92 kilograms designed for those who want to take their low repetition kettlebell movements to the next level so we wanted to do a series onsome of the best uses for them. For the purposes of this series heavy is a relative term. The movements we will cover in this series can be done with any kettlebell that is heavy relative to your current strength. For example if you currently train with an 8 kilogram bell for high rep workouts you could do these same movements we show here with a 20 or 24 kilogram bell. We chose to showcase some of the super heavy bells we have designed for folks with a pretty high level of fitness kettlebell or lifting experience but you can do the same movements with kettlebells which are heavy relative to your current training. Jessica and Seneca from Texas Kettlebell Academy have put together an instructional piece on the Heavy Kettlebell Deficit Deadlift squat hybrid which we will go over here. The purpose of the Heavy Kettlebell Deficity Deadlit is to strengthen the posterior chain. What is that Only one of the most important groups of muscles in your body which affects your ability to move. The posterior chain is a group of muscles consisting of tendons and ligaments on the posterior of the body including the biceps femoris gluteus maximus main extension muscle of your hips erector spinae straighten and rotate the back trapezius large muscles that cover almost your entire back and posterior butt. Things To Do WithHeavy Kettlebells: Part 1

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Things T o Do With Heavy Kettlebells: Part1 These muscles are responsible for running jumping and getting up and down all of which are required in every day life but even more so in competitive lifting and athletics because of the necessity of powerful hip extension which this lift helps. Overall that makes the Deficit Deadlift a great lift for overall improvement in and outside thegym. LIKE WHAT YOU HA VE READ SO FAR SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. The Deficit Deadlift : https://youtu.be/UPqnN9cR7po/ increased range of motion compared to normaldeadlift place kettlebell in between platforms/boxes and stand on them above the kettlebell knees are over the ankles the weight is back on your heels spine is straight lift with arms first keep back straight and drive with force through heels you do not have to drop kettlebell all the way back down when coming down but you do want to get low How to incorporate into yourtraining: Do a density cycle in which you build reps over time and reduce rest in between each subsequent time. For example every minute on the minute do X amount of reps and rest the remainder of the time until the next minute starts. Over time try to get more reps and less reps in the same cycle. Ex: Do 5 reps say it takes you 20 seconds then rest 40 seconds until the next minute repeat for X amount of total minutes If your goal is 50 total reps then 10 minutes inthis example. Then next time do 6 reps rest the remainder of the minute and repeat on the next minute. Your goal is to be able to do more reps over time and increase the strength of your posterior chain quads and back. Things To Do WithHeavy Kettlebells: Part 1

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Things T o Do With Heavy Kettlebells: Part1 Ultimately doing movements like this will increase both your strength and endurance. It has functional use for every day movements because of the hip extension as well as competitive fitness athletics and kettlebell sport training because of the of blend strengthand endurance. Edit: We have created Part 2 To see a demonstration of using heavy kettlebells like Atlas Stones in Strongman competitions read part 2 Have a look at our heavier kettlebells in 56 68 80 and 92 kilograms designed for those who want to take their low repetition kettlebell movements to the next level. We recently launched even heavier kettlebells in 56 68 80 and 92 kilograms click the weight toview For a full post about the different weights you should be training with based on your goals you can read HERE. LIKE WHAT YOU HA VE READ SO FAR SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. What Is Next If this is your first time reading one of our posts we create kettlebell workouts in collaboration with kettlebell experts designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week We recommend you read more about receiving a quick free dynamic kettlebell workout every week you can clickbelow. Also we recommend you subscribe to our posts so you can be notified when we publish more in this series. Additionally you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specifictraining. Things To Do WithHeavy Kettlebells: Part 1

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Things T o Do With Heavy Kettlebells: Part1 About Jessica Jessica Gorman is the Assistant Coach at TXKB and specializes in kettlebells clubbells® TACFIT® and active flow bodyweight training as primary tools for building strength and increasing endurance energy and fitness levels. Jessica is a member of TXKBs competitive Kettlebell Sport team and has earned her Master of Sport and several CMS ranks in Long Cycle and Biathlon. She had the honor of being one of the first women in the US to compete in Long Cycle with two 16kg bells Feb 2015 and currently trains under TXKB’s Head Coach AaronV yvial. Coach Gormans certifications and credentials include: CST Level 1 TACFIT Level 1 KETAcademy Instructor Level 1 OKC Instructor Certification IKLF Level 1 Instructor USAKL/Bolt City Director IKFF Level 1 As well as private sessions Master-level seminars with several male and female world championship lifters We frequently publish content in which we try to help maximize yourkettlebell experience if you would like to be notified when we publish something new click the link below to sign up for notifications. Things To Do WithHeavy Kettlebells: Part 1

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