Pro Kettlebell Blog
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The founders, coaches, and members of Pro Kettlebell contribute to the blog, covering the making of the Pro Kettlebells, kettlebell exercises how-to's, kettlebell workout tips, and experiences of those who've done the training. Since 2013, we've been teaching and watching thousands of people use traditional kettlebells at the gym.
Pro Kettlebell Blog
1y ago
Most of the kettlebell weight training guidance that I have seen on the internet recommends what kettlebell size for beginners to be at least a 16 kg (35 lb) kettlebell for men and an 8 or even 12-kilogram kettlebell for women, but I feel that is entirely too heavy.
There is definitely a time and a place to lift heavy. Like powerlifting for example. When I coached and competed in powerlifting we would calculate workload based on percentages of our “one-rep max” and build gradually until we could peek and actually perform that one-rep max (usually in competition only).
The benefit of this prog ..read more
Pro Kettlebell Blog
1y ago
Hello, kettlebell lifters and everyone except people who say kettle ball.
We talk a lot in our online kettlebell classes about keeping a loose grip on the kettlebell handle. Here's a short video explaining why you don't hold a kettlebell like a dumbbell, and how using a "hook" or "claw" grip protects your hands from calluses, and your elbows from tendonitis.
Hope this is helpful and finds you well.
https://youtu.be/ll5Nmyoacno ..read more
Pro Kettlebell Blog
1y ago
If you're reading this, on some level you must be interested in kettlebells. So why haven't you tried them? Who knows, but here are two reasons I hear often which may be holding you back unnecessarily, and a few easy tests to answer the question.
#1) You're Waiting to Get In Better Shape Before You Start
I know you know I’ll say this is a terrible reason, and I know you’ll continue to think it anyway. I can’t force you to be mentally ready to try kettlebells or start a fitness routine, but most likely you're already physically capable. Kettlebells come as light as 4 kilograms and in kettlebell ..read more
Pro Kettlebell Blog
1y ago
Kettlebell sport is also known as girevoy sport, or GS for short. Girevoy is Russian for kettlebell lifter.
The object of kettlebell sport is to lift one or two bells as many times as possible within a certain amount of time (usually 5 or 10-minutes).
https://youtu.be/SZvcdj6LyNY
Many people practice kettlebell sport strictly for the exercise. It's unmatched in efficiency (you're getting strength, cardio and endurance training benefits at once), it's widely accessible (low-impact) and easy to scale as you progress by increasing the speed of the reps and/or the weight of the bells.
Others lov ..read more
Pro Kettlebell Blog
1y ago
Kettlebells weren’t designed for strength training. They originated as scale weights for weighing goods and haven’t changed much since.
The kettlebells in old Russian farmer’s markets gave their users super-human strength, stamina, and durability which led to those bored strongmen (gireviks) to lift them as feats of strength.
And that’s how kettlebells were brought into the world of weightlifting.
Kettlebells remained relatively unchanged until the 1960s when the Russians created the sport of kettlebell lifting (girevoy sport) and standardized the size and weights. Later, they introduced them ..read more
Pro Kettlebell Blog
1y ago
According to world champion Valery Fedorenko, "to be good at snatch you must do snatch."
Now, to be great at snatch requires much more hard work and dedication, but you can start with this...
The glove snatch.
https://youtu.be/e53IPtN8ZG4
The reason this drill is so awesome is that the cotton gloves reduce the friction from your hands, making the bell feel much heavier than it really is.
Initially, as your grip fatigues you will learn to adapt your technique to what we call "survival snatch." This technique is a much more vertical snatch, with a lot more emphasis on using the legs to abs ..read more
Pro Kettlebell Blog
1y ago
Drill: The Flat-Foot Triple Extension
Here's a pro tip for intermediate to advanced kettlebell lifters from Cam Konig, aka @fatbellyrack and his wife Cheryl Swann, aka @kettlebellsanddoughnuts.
To develop more power through your quads, hips, glutes and core, practice the triple extension phase of the jerk (the bump) without using your feet (coming up on your toes).
Cam discovered weightlifters utilized this training technique to develop explosiveness for their olympic lifts, and adapted it for use with ,kettlebells when his wife developed plantar fasciitis after a foot injury and was unable to ..read more
Pro Kettlebell Blog
1y ago
1. A seriously strong physique. A good kettlebell workout doesn’t require you to use heavy weight. Kettlebells are best used for lots of repetitions with lighter weight. By lifting lighter longer, you’re being gentler on your joints AND you end up lifting 30-50% more total weight than you would in a traditional weightlifting workout. The result is long, lean muscle which yields amazing strength and muscular endurance.
2. A faster metabolism to help you lose or maintain your weight, give you more energy and help you feel better. Interval training and lifting kettlebells in a high-intensity ..read more
Pro Kettlebell Blog
1y ago
While many may see kettlebell training as a hip new form of exercise, today I learned that kettlebells have been used for activities to improve strength and endurance for several centuries.
Born in Moscow, Russia, Mikhail Marshak has been involved in kettlebell training and competing since 1995. Along with being an instructor at Seattle Kettlebell Club, Marshak runs a popular YouTube channel called kettlebellsport.
When he started university at the Moscow Aviation Institute, Marshak knew that he wanted to pursue some type of competitive sport, and at the time he was in-between wrestling and li ..read more
Pro Kettlebell Blog
1y ago
Most of the kettlebell weight training guidance that I have seen on the internet recommends what kettlebell size for beginners to be at least a 16 kg (35 lb) kettlebell for men and an 8 or even 12-kilogram kettlebell for women, but I feel that is entirely too heavy.
There is definitely a time and a place to lift heavy. Like powerlifting for example. When I coached and competed in powerlifting we would calculate workload based on percentages of our “one-rep max” and build gradually until we could peek and actually perform that one-rep max (usually in competition only).
The benefit of this prog ..read more