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How to Determine the Right Kettlebell

November 3, 2017 by Jessica 5 Comments

Article By Kettlebell Kings

Kettlebells are one of the most versatile exercise tools that a person can employ. They take minimal space but deliver maximum benefit to your workouts.

One of the hardest choices a new-comer to the kettlebell culture encounters is what style of kettlebell they should buy for themselves and start training with. There are quite a few different styles and shapes to kettlebells their weight aside.

The first thing to consider when choosing a kettlebell is what are your goals with procuring a kettlebell?

– Is it going to be a household exercise tool or be used outside?
– Is it for building strength or more conditioning focused?
– Will you eventually want to use single hand work or will you be mostly focused on using two handed grip techniques?

Let’s knock down these one at a time:

1. There are some Kettlebell styles that have a plastic coating to make them more conducive for inside use – For outdoor use there are powder coated kettlebells that make them more resilient to the ele-ments. I personally like the powder coated for inside and outside use.

2. To be clear ANY kettlebell training will have strength benefits, but if you are more conditioning focused then you will want a weight that you can move around with some general ease so you can focus on the exercise techniques. The different weights of kettles (other competition kettlebells which stay the same dimensions no matter the weight) will change is size as the weights change and this can effect your techniques. *A tip to consider – Regardless of style of training I do recommend using Sport style kettles due to their consistent size and shape. This will allow the movements you learn to stay the same as you progress in weight if you so choose.

3. Most kettlebell techniques can be done with two hands. This makes them more stable and easy to learn for novices. Using single hand techniques will rise the challenge and technique level considerably. If you do not seeing yourself wanting to try single hand work for some time then you will be using two hand movements so you will want to have a kettlebell with ample handle space. A solid unique design that has a consistent size and shape, like Sport style kettlebells, but also have a decent size handle shape like the powder coat kettlebells are the Kettlebell Kings Steel Standard Kettlebells.

Now that you have determined your goals with kettlebell it is time to determine the proper weight.

Quality kettlebells do cost money so you have to make sure when you make the investment that it is going to be the right weight for your goals. Of course as you increase your strength and technique you will eventually need to go up in weight. but this could take some time; so you can get a lot of mileage off of the right kettlebell.

Of course this is a difficult choice to determine since there are many variables involved. Injuries, experience, current fitness level, etc. In most kettlebell training styles 8 kilogram (about 17 lbs) and 12 kilogram (about 25 lbs) are the classic starting weights. Usually, especially for two hand movements, the 12 kilo size bells are a great novice challenge. If you have some kettlebell or weight resistance experience then the 16 kilogram (about 35 lbs) is a standard starting point.

A good guide to also help determine a proper weight is by possible rep ranges you will be pre-forming in your routine. Most coaches use a classic guideline of:
• 1-3 reps for explosive power
• 3-5 reps for strength
• 5-8 for sustained strength
• 8-12 for muscle hypertrophy
• 12+ reps for power endurance

If with the weight you choose you can do 12 or more reps with the 12kg kettlebell in one move, lets say the goblet squat, at once with relative ease it may be too light for you in that exercise and you may need the 16kg. You can use this example for all the exercises you may be planning on doing.

It is important to consider your current level of fitness, but also know you WILL get stronger and also consider. With proper training and consistency you may be surprised how much stronger with your kettlebell you will become.

Hopefully this easy checklist will help you determine what kind of kettlebell is the right one for you. It is always exciting to get a new kettlebell, it is like getting a new workout buddy who is ready to help you create the strongest version of yourself.

If you can, and you are a kettlebell novice, seek out some professional coaching to learn the basics for you to build on. Sometimes in person is tough, if so then look for a good coach who offers online coaching. If this is also out of reach then subscribe to the Kettlebell Kings blog, and YouTube content for kettlebell technique videos and articles and weekly kettlebell workouts to add to your fitness routine.

Kettlebell Kings is based in Austin, Texas and offers high quality kettlebells as well as tons of free content to read and learn about kettlebells on our blog. Kettlebell Kings was the first company to offer Free Shipping and Lifetime Warranty on all kettlebells. We also create free, weekly workouts you can sign up to receive in your email in box here.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: 12kg Kettlebell, Coated Kettlebells, Competition Kettlebells, Exercise Techniques, Exercise Tools, fitness, fitness tool, Innovative Results, Innovative Results Kettlebell, kettlebell, Kettlebell Kings, Kettlebell Lifting, Kettlebell Training, Pavel Tsatsouline, Physical Exercise, Recreation, sports, Squat, Start Training, Start Weight, Training Style, Weight Change, Weightlifting

Total Body Workout at The Orange County Fitness Playground

May 18, 2016 by ptpt 2 Comments

Total Body Workout

In this article Innovative Results will showcase some of our equipment and coaches to bring you a very effective and efficient total body workout.

Warming Up

In this warm-up, Corey Beasley will lead you through some very effective and efficient SMR (self-myofascial release), closed-chain mobility movements, open-chain mobility movements, and warming up exercises to get your heart rate up, temperature up, joint lubricated with synovial fluid, muscular activation.

This should take about 5 to 15 minutes to complete.

Power Wheel Bridge and Curl

In this exercise, fitness trainer Corey Beasley shows you how to move properly.

This exercise is incredible for the abs, glutes, hamstrings, and calves.

Perform three sets of ten repetitions.

1a. SandBag Zercher Split Squat

In this exercise, personal trainer Eddie Thomson, shows us how it is done.

Remember to keep a long spine with your upper back and abs engaged.

This exercise is excellent for your biceps, shoulders, upper back, abs, glutes, hamstrings, and quads.

Perform 5-8 on each side as heavy as you can go without losing proper form before you move on to 1b.

1b. Plyo Step Ups

In this exercise, fitness coach Amanda Brown demonstrates the explosive form of plyometric steps ups.

Remember to stay tall in the spine, load the heel and foot that is on the step, and keep your abs engaged.

This exercise will work the quads, hamstrings, glutes, abs, and upper back.

Perform 10 Plyo Step ups on each side, and then rest for 1-3 minutes before you start 1a again. Perform for 5 rounds.

2a. Climber Pull Ups

In this exercise, fitness trainer Corey Beasley shows the power of the upper body throughout the proper movement sequence.

Remember to keep the elbows back and the chest proud throughout the movement.

This exercise is incredible for the upper back, lats, biceps, and abs.

Perform a maximum amount and then move immediately on to 2b below.

2b. Lateral Crawls

In this exercise, fitness trainer Corey Beasley shows the strength of the upper body, abs, and lower body, while demonstrating proper fluid form.

Remember to keep the knees close to the ground, keep the spine long, abs engaged, head up, eyes forward. Try to move as smoothly and quickly as possible.

This exercise is excellent for the quads, abs, chest, shoulders, and triceps.

Go left 40 feet, and then right 40 feet, resting 1-3 minutes before you start at 2a again. Perform for 5 rounds.

Conditioning Finish: Tsunamis on Heavy Rope

In this exercise, Fitness and Nutrition Coach Aaron Guyett demonstrates continuous effort with as much power and speed as possible.

This exercise is incredible for both upper body strength and lower body strength, while increasing aerobic capacity.

Perform for 30 seconds, and then take a 30 second rest for 10 rounds.

Did you like, “Total Body Workout at The Orange County Fitness Playground”?

Please leave us a comment, and share this Total Body Workout with your family, friends, and coworkers.

Looking to level-up how you look, feel, and perform? Fill out the form below, and we will help you get started with a free trial.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: 15 Minute, Body Strength, Body Workout, bodyweight exercise, Corey Beasley, Fitness Playground, fitness trainers, Lower Body Strength, Performer 5, personal trainer, Physical Exercise, Powerlifting, Squat, total body workout, Upper Body Strength

Advanced Bodyweight Workout To Stay Active When You Travel

November 18, 2015 by IR Staff 1 Comment

Small-basement-home-gym-and-yoga-areaWe’ve all been stuck at home, in a hotel or without a gym. Some travel during the holidays, but others travel consistently and need a way to stay active on the road. So we developed an advanced bodyweight workout that you can perform anywhere.

No EQUIPMENT Needed for this bodyweight workout.

Caution: Some of these movement are advanced and require a certain level of mobility, strength and body awareness, so proceed with caution.

Mobility – Warm Up

Cat Cow – 2 minutes

Hip CARS – 10 per side

Shoulder CARS – 10 per side

Activation Work

Feet – Balance for 20sec each, on each foot.  No angle?  No problem, just try to balance on one foot for 1 minute.

Hips – 15 reps per leg

Core – Plank knee in and extend – 15 reps per leg

Plank – Opp Reach – 15 reps per arm

**You can perform 1-2 sets of the activation work, before starting the strength series.

Strength Series – 8-12 reps per exercise

1a. Eccentric Step Up

Rest 1 minute.

1b. Climber Pull up

Rest 1 minute.

1c. Split Squat

Rest 1 minute.

1d. Spider Crawl – 30sec 

Rest 3 minutes, then repeat 3-4 rounds of the strength series.

So, if you are stuck on the road and have limited access to the gym, then this type of advanced bodyweight workout should keep you moving. If you have any questions, please leave a comment below and we will point you in the right direction.

Want FULL Access to Our Exercise Library, Workout Templates and other Online Resources?

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Filed Under: Blog, Movement - Exercise Tagged With: 3 Minutes, advanced bodyweight circuit, advanced bodyweight exercises, advanced bodyweight workout, advanced bodyweight workout circuit, advanced bodyweight workout for strength, advanced bodyweight workout plan, advanced bodyweight workouts, Basement Home Gym, Body Weight Workouts, bodyweight exercise, bodyweight workout, Bodyweight Workouts, Equipment Needed, Feet Balance, Homes Gym, Physical Exercise, Powerlifting, Reacher, Sample Workouts, Squat, Stay Active, Workout Template, Yoga Area

How To Do A Turkish Get Up With A Kettlebell

July 17, 2014 by ptpt Leave a Comment

turkish baby getupsThe Turkish Get Up is a great way to build a solid foundation of strength.

Although it can be a bit confusing at first, the get up is perfect for beginners to advanced lifters.

What are some of the benefits?

  1. It builds stability and strength throughout our bodies
  2. It is a fundamental exercise that is great for assessing one’s ability to press overhead.
  3. It will develop stability in the shoulder, through multiple planes of motion.

How To Do A Turkish Get Up With A Kettlebell

Starting Position

Lying on your back, arm locked out, eyes on the kettlebell.  Bend the knee on the same side as the kettlebell and place the opposite arm out at 45 degrees

How to do a turkish get up

2. Roll to Elbow

Using a strong grip, roll towards the support arm and brace yourself with the opposite elbow.  Reposition up onto the hand.

TGU 2

3. Hips High

Both arms straight, eyes on the bell, drive through the bent leg and drive your hips up toward the ceiling.

turkish get up kettlebell

4. Sneak the Leg

 Reposition the straight leg back under your hips

TGU tutorial

5. Lunge position

Sit up tall, while maintaining integrity throughout the arm, shoulder and spine.

TGU how to kettlebell

6. Stand

Stomp through the front foot and stand up tall

TGU 6

To return to the floor, simply step back into a lunge and reverse the steps listed above.  The get up exercise is great for anyone looking to build stability and strength throughout their hips, core and shoulders.  These are perfect for new lifters and athletes alike.  Once the technique is grooved, we can start to increase the load and start working on other get up varieties.

Interested in learning more about kettlebell exercises?

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Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Steps, Arm Straight, Bent Leg, bodyweight exercise, It Build, kettlebell, Kettlebell Exercise, Lunge, Physical Exercise, Squat, Standee, Starting Positions, Strong Grip, Support Arm

5 Factors That Can Lead to Knee Pain

March 12, 2014 by ptpt Leave a Comment

by Mark ElmasryKnee Pain

Nobody can deny the bad habits we all do which lead to future knee injuries and chronic pain. There is no doubt that a small slice of the population over 35 have “good knees” and that a majority of us have the questionable knee which might be tolerable day to day. In reality we all worry, somewhat about our knees when we squat or climb stairs or do any activity especially with contact.

Of course a warm up is imperative to any physical activity, but what about all the movement we do that might make us sore the next couple days? What about even a seemingly safe hobby of jogging? Do we know how efficiently our knee bends and flexes? Well there are simple red flags we can identify to avoid knee pain and future knee injuries.

1) TIGHT HAMSTRINGS.

How tight are the back of your legs? If we can keep up with simple hamstring stretches and make sure your pelvis is not being pulled into a compromising position which will also damage your spine over time. Tight hamstrings will definitely pull our knees out of alignment over time. It is highly important that we have a sharp awareness of exactly where we are tight behind the knee and stretch it out according to what we need, whether it is inner hamstrings or outer hamstrings (biceps of your femur) where a majority of us are tight.

workout - hamstring hip flexor series

2) TIGHT ANKLES.

Body mechanics shows us that the joint below and a joint above the affected joint (your knee problems for example stem from a poor ankle and or a stiff hips) are compromised and may tell us the leading cause to an injury. We can apply that principle to every joint in the body.

lower leg smr
Stiff and weak ankles set up the knee for dangerous movement patterns and deform our knees accordingly. Wolfe’s Law is the principle that the constant stress applied to our joints will shape them over time, either in a healthy way or incorrectly. One easy trick we can do is to grab a tennis ball and massage the muscle that runs along our shin bone. The second most important trick is to consistently practice flexing our ankle upwards and stretching our calves intermittently while sitting for a period of time.

We get tight ankles without knowing more quickly than almost any joint in the body just from sitting. Make sure we flex our ankles when placing our feet on the gas pedal to be a safe driver and to be healthy to our ankles and knees.

3) TIGHT HIPS.mark single leg touch

This is the most determining factor of the longevity of our knees as well as our lower back! If our hips are constantly flexed and turned outward, not only are we gonna start walking like Charlie Chaplin but our knees are not gonna last over time. Tight hips can pull on the muscle that goes around the back or our hip and low back area, and also force us to use the front of our legs way too much which is a terrible stress on our knees. One test you can easily perform daily is to keep one foot firmly on the ground and swing the opposite leg for 30 seconds forwards and backwards, then for 30 seconds left to right and then switch legs. If there is a tremendous difference between sides then we can identify which hip is the tighter and in need of foam rolling and which hip is in need of strengthening. Simple hip strengthening exercises to always include from week to week, at any level of fitness would be simple hip swings in all directions and any other single leg movement you can safely perform.

My two favorites are the single leg squat and the single leg dead lift: While holding on to a wall for a beginner we can try to lower down into a squat on one leg or to dead lift we hinge over and pick up a pencil on one leg, while making sure our knees are lined up right in between the first two toes of the grounded foot. And on a more unnoticed scale, do we drive, or sit at work in a dangerous position? Or do we stay locked up in a compromising position that only shows us how stiff we’ve gotten when we move out of it?

4) NOT ENOUGH FAT.1205-fat

Not that we have trouble remembering to eat fatty foods, however, are we getting the right fats? Are we getting the correct amounts or mono-unsaturated and poly-unsaturated fats? Not that those terms are meant for doctors only, but we need essential fatty acids Omega 3, 6, and 9 to give our body its proper lubricant. Studies show that people who include foods with healthy fats (avocados, salmon, raw nuts and seeds, coconut/olive/sesame/hemp seed/safflower oil, the list goes on) have noticeably mover vibrant hair, skin, and nails, as well as properly “greased” joints. These perfect fats also help reduce the amount of stress we put on our bodies as well as bring down inflammation and swelling. Your sore knee might just be aggravated and inflamed and simply need some healthy fats and a little less of the unhealthy processed foods’ fats that you have been eating.

5) A BODY IN MOTION STAYS IN MOTION!

As vague and generic as this quote sounds, it is true!! we have all taken a break from physical activity that went on for too long, and when returning to our activities we can be extremely sore the first few times. Turning sedentary for even a brief period of a few days throws our bodies’ good mechanics out the window and teaches us the bad postures we have recently learned from the chair, couch, or whatever indoor lazy position we have repetitively done. Furthermore, is your workout missing something?

clients do the coolest things 2
Whether it be an adequate and specific warm up to open up your sore knee, or lack of experienced attention to your hip, knee, and ankle mechanics when you do use them. Everybody needs and craves movement, but are we giving our bodies a repetitively boring and redundant movements? Is Thursday the only “leg day” in the gym and for that matter do we only stick to a select two or three leg machines and then call it a day? I hope not. Our knees crave the freedom of movement under a variety of stresses, as in lifting weights, and under minimal stress, as in walking and swimming. Joints get rusty and worn out doing the same few things over and over again, keep a healthy and safe amount of movement weekly for your knees and every other joint too!

staff markSo, the 5 tell all signs that a knee may be in more danger than you think are: (1) tight hamstrings in all angles, (2) tight ankles which are so easy to neglect, (3) tight hips that typically give us low back pain but is actually destroying our knees over time, (4) not enough essential fats in our diet and too much unnecessary fats causing inflammation, and lastly (5) the quality and quantity of our movement day in and day out. Keep up with these 5 avenues and there should be no gradual build up that leads us to knee surgery.

Mark Elmasry is a local boy from San Clemente and has developed into one of the best personal trainers in Orange County. He’s fun, well educated and personable.  Learn more about Mark here.

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Filed Under: Guidance - Coaching - Support Tagged With: 5 Factor, Deadlift, Eliminate Knee Pain, Knee, Knee Bends, Knee Injury, Knee Problems, Knee Surgery, Knees Pain, Low Leg, Osteotomy, Physical Exercise, Powerlifting, Recreation, Single Leg, Sore Knees, sports, Sports Injury, Squat

How Much Strength do Athletes Need?

February 7, 2012 by ptpt Leave a Comment

Strength coaches have been obsessed with squats and bench press for years, but is strength the only factor to consider when developing an athlete?

Check out this article by ROB PANARIELLO.

How much strength do athletes need?

Lots of coaches focus on one thing, but athletes need a variety of skills.  Their bodies need to be stable, strong and powerful from a variety of positions.

Does a top tier tennis player need the same max strength as a offensive lineman in football?

A great athletic strength and conditioning program has to address a variety of factors.  It will be different for each individual, each sport, as well as, the time of year it is being performed.

Check out this article and let me know your thoughts…

How much strength do athletes need?

Be sure and leave a comment below!

If you are an athlete in Orange County and are looking for a top quality strength and conditioning program, fill out the form below!

We have helped hundreds of top athletes take their game to the next level.

Click here to learn more about our strength and conditioning program in Orange County.

Filed Under: Blog, Movement - Exercise Tagged With: Athlete, Ballistic Training, bench press, Body Need, Conditioning Programs, Istvan Javorek, Knowledge Sharing, Max Strength, Physical Exercise, Recreation, sports, Squat, Stable, Strength And Conditioning Coach, Strength Of Materials, Strengths Coaching, Top Tier

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