**Online prices and sale effective dates may differ from those in-store and may vary by region. An example: A strength coach who trains both American football players and combat athletes (mostly wrestlers) has them work with a big tire.
This is why flipping the big tire is appropriate for developing explosive power and the ability to apply it in a quick succession of movements. This training method of flipping a tire is functional for American football and wrestling.
But for those whose goal is to increase strength and not power, simple dead lifts can be done more conveniently and safely with a bar. Specifically, he does renegade rows with kettle bells so heavy that he can ’t keep his spine from bending, which destabilizes his shoulder blades.
Yet another example: A mixed martial arts instructor does a kettle bell clean and press. Then he performs the press with the trunk arching, which causes poor shoulder mechanics.
With such wrong movement form, the strength gains will stop well short of the potential. By the way, standard lifts such as the dead lift, clean and jerk, and snatch are easier to learn with a kettle bell than with a barbell—but you still have to know the essential points of their form.
Conclusion: Fad followers adopt new, fashionable tools without understanding the connection between their form and function. He is the president of Station Publishing Company, Inc. and of Real Self-Defense, LLC and its division Never-Thought-of-It Enterprises.
Leading Edge Threat Mitigations Up for The JAB Email Blasting A Martial Arts School Martial Arts & Action Entertainment Website Asian Romance & Action Dramatic Thinking Conservative When you work out, there are certain moves, routines, and pieces of equipment that make you feel invincible, downright rugged, and somewhat on par with Hollywood giants like Dwayne Johnson, Chris Hemsworth, and Joe Manzanillo.
It’s versatile enough to incorporate into your routine as a workout finisher, tough enough to torch major calories and sneak some cardio in, and badass enough to make you want to push past your comfort level. You can also pick and choose from the exercises and add a handful of them into your existing strength and conditioning routine.
You can find tires in most CrossFit boxes and gyms like UFC across the nation. Transfer one foot from the top of the tire to the floor as quickly as possible, Stucco says, alternating feet as you go.
This also serves as a warm up, but you should work in dynamic moves to prep your entire body. Now, alternate jumping from left to right (something like speed skating) while simultaneously pumping opposite hand to knee.
Note: You’ll stay straddling the left half of the tire. Ultimately, what side you stand on isn’t that important, so long as you’re high-stepping over the tire.
Plyometric Single-Leg Jumps 3 × 20 reps; rest for 20 seconds b/w sets How to do it: Stagger your feet, placing one on top of the tire and the other flat on the floor. Deep Sumo Squats into High Pull 4 x 8-15 reps; rest for 30 seconds b/w sets How to do it: Stand on top of the tire so your legs are on either side of the center, holding a 53-70lb kettle bell over it.
Drive up as quickly as possible and high pull the kettle bell up to shoulder height. Take turns pushing (more like shoving) the tire back and forth to your partner, placing your hands at the top so the base stays fixed to the ground.
Set the tire close to a wall and push so it bounces back to you. A 200-300lb tire is recommended for the average guy looking to boost his fitness.
Switch hands every 25 reps. Record your time, then try to beat it during the next two consecutive rounds. Perform 2 push ups; then walk your hands back up to the top of the tire.
11: Low Squat Pulls 3 x 60ft; rest 1 minute b/w sets How to do it: Come into a low squat position and place your hands on the inside ring of the tire, closest to you. Take a step back, remaining in the low squat stance, and continue pulling for 60 feet.
W.O.D. In teams of 2, complete the following for time:100 Dead lifts 155/10810 Tire Flips100 Push-Ups10 Tire Flips100 Kettle bell Swings 53/3510 Tire Flips100 Lateral Jumps (over barbell)**Must be done in order. Don’t forget that our introductory pricing ends November 15th!
If you’re on the fence about joining, now’s the time! $157)**prices do not include tax**
Dec 7th, 2020 3:48 pm Dacha Newbie Nov 8, 2011 69 posts 113 up votes GTA Deal Link: https://www.canadiantire.ca/en/pdp/bowf ... 40716.html Price: 229.99 Retailer: Canadian Tire Not on sale but In stock at multiple CT locations, and today and tomorrow get 20x CT Money or 30x CT Money with your Triangle credit card. Dec 7th, 2020 3:50 pm N8Magic Deal Addict Jul 30, 2001 3240 posts 2041 up votes GTA Every time I see this come up, I get excited thinking it is adjustable up to 84lb.
Dec 7th, 2020 4:18 pm k9fire Member Apr 17, 2015 464 posts 310 up votes Toronto, ON I think they've regularly been in stock. In general. Member Apr 11, 2021 118 posts 151 up votes N8Magic wrote: Every time I see this come up, I get excited thinking it is adjustable up to 84lb.
If you try to keep it straight, the top edge of the kettle bell near where the turn knob is will dig into the back of your wrist. I've tried lots of times and there's no way to get the kettle bell to come down comfortably with good form.
Dec 7th, 2020 4:26 pm ryan0462 Member Nov 23, 2017 206 posts 129 up votes Windy wrote: I own this, it's great for everything except cleans and snatches. If you try to keep it straight, the top edge of the kettle bell near where the turn knob is will dig into the back of your wrist.
I've tried lots of times and there's no way to get the kettle bell to come down comfortably with good form. Dec 7th, 2020 4:38 pm acting Deal Expert Nov 2, 2003 15973 posts 2265 up votes GTA N8Magic wrote: Every time I see this come up, I get excited thinking it is adjustable up to 84lb.
Dec 7th, 2020 6:09 pm N8Magic Deal Addict Jul 30, 2001 3240 posts 2041 up votes GTA acting wrote: are you guys married or were you housemates or something? If you try to keep it straight, the top edge of the kettle bell near where the turn knob is will dig into the back of your wrist.
I've tried lots of times and there's no way to get the kettle bell to come down comfortably with good form. So would you buy it again, or do you find cleans and snatches (I just realized what @ryan0462 did there.lol) are too critical?
I used gift cards I got from recall for 15% off (periodic recurring promo often mentioned in RFD). I think I saw another thread on 15% cash back in CT $. I am super happy with the purchase and have not experienced any issue doing cleans and snatches or any movement for that matter.
Paid version is cheap and unlocks another exercise series and ability to add custom workouts. Display posts from previous: All postseason Dallas 7 Dallas 2 weensiest monotheist 3 months6 MonthsLast year
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From ropes to tires, the fitness world has found ways to repurpose old work tools in the name of exercise. What has actually been around for centuries is just becoming a standard piece of fitness equipment for group exercise and personal training?
When it comes to the history of kettle bells, a lot of credit is due to Russia, Ballard explains. There have also been historical accounts of Greek and Chinese cultures utilizing a similar apparatus for both function and fitness.
“Really work on good form and alignment first as priority, and then you can increase the size,” she says. Since kettle bells works multiple muscle groups and emphasizes core strength, “proper form is necessary” as well as good spinal alignment, Ballard explains.
“It's a lot of functional training, because in weight lifting we might have one plain of motion going on at a time. In we're working the three different plains of motion and getting different movement patterns that are realistic to life.”
Welcome to the “Barbed Podcast,” where we talk to the smartest athletes, coaches, and minds from around the world of strength. I’m your host, David Thomas Tao, and this podcast is presented by barbend.com.
Today I’m talking to Marcus Martinez, better known online as @kettlebellexercises on Instagram. Marcus is a master kettle bell instructor, and the mind behind much of the content on living.fit.
He’s on a mission to help people build better bodies with kettle bells, and that means tackling a lot of misconceptions along the way. We discuss what kettle bell training can and can ’t do for you, big and sometimes controversial differences in training methodology, and the most impressive strength feats Marcus has ever witnessed with bells.
Also, I want to take a second to say we’re incredibly thankful that you listen to this podcast. If you haven’t already, be sure to leave a rating and review of the Barbed Podcast in your app of choice.
I’d also recommend subscribing to “The Barbed Newsletter” to stay up-to-date on all things' strength. Just go to barbend.com/newsletter to start becoming the smartest person in your gym today.
Marcus Martinez, thank you for joining us today. This is an interesting time for everyone with gyms across the country, even around the world, still closed, but I feel like for the kettle bell instructors amongst us, this is like prime time.
You’re called up to the major leagues here, man. I think there’s a conspiracy that this was started by kettle bell people, because this is kind of crazy.
I’ve never gotten so many messages from family and friends. I get messages from strangers all the time, but family and friends who are like, “Hey, can you help me out?
You’re like, “Oh, it’s not like I’ve been doing this as a career and have worked every day to build a following and develop systems for training around kettle bells.” He’s @kettlebellwarrior, someone I know you’re very familiar with, an accomplished kettle bell athlete and coach like yourself.
He said that as soon as gyms went into lockdown, people started reaching out to him to try and rent his kettle bells. I owned and operated a kettle bell gym for about eight years before I sold it.
Then started working with Innit, and so I’ve been around the kettle bell world for well over 10 years. People just assume I have them stocked up in the closet and in a cupboard in the garage.
You should shake out your couch cushions, you might find some like 16 kettle bells in there. I do have to ask what is your home setup?
We have a similar studio at Barbed for kind of fitness filming. The bulk of my training is obviously kettle bells, but I love dumbbells.
He wasn’t huge but he was freaking jacked. I’m looking at like, “Oh shit, you can build strength and power with kettle bells or with dumbbells.
I fell in love with dumbbell training, and that led me to kettle bells. I do have a line of competition bells, so I can ’t say truly minimalist.
Kettle bells, dumbbells, trap bar, bench, and then suspension trainer. I love that you mentioned the dumbbell bench press because I talk to a lot of strength athletes across sports.
I talk to Olympic weightlifters, powerlifters, kettle bell athletes, Crossfires. I’m interested in your background in strength and how you become a kettle bell specialist.
In the grand scheme of things, at Barbed we cover strength sport. Strength sports have increased in popularity by a factor of like 10, 20x — I don’t even know what it is — over the past decade.
A lot of that’s due to the growth of CrossFit. What is your evolution working with kettle bells been like as a coach and an athlete?
In this day and age of social media, people see something, “I’m going to be this. Because I didn’t make baseball in high school, I jumped into tennis.
Everything I did was how can I get stronger and more explosive rotationally with tennis. I just came across an article by Mike Mauler on kettle bells back in 2005.
At the time, I’m like, “F, I’m not spending $200 on this little weight that doesn’t look any different from anything else. That’s my first experience with these full-body, explosive, weightlifting-style of movements with a dumbbell and incorporate them into a circuit.
I’m like “OK, I like the way this is.” At the time, I was just doing body weight workouts or maybe some traditional lifting. Finally, bit the bullet, got a kettle bell, and it was like “OK.
I don’t want to buy more than one of these things. I started going down the rabbit hole of all of Mahler’s articles; loved all the stuff he had put out.
Going down Pavel, went through ROC, went through Steve Cotter, went through IFF, went through Steve Maxwell, Jeff Mar tone, Jason Dolby, Buckley, from Kettle bell Sport to hard-style; everything in between. I was in love with it, but then in my gym, people didn’t give two shits about kettle bells.
My passion for it, I had to water down a little and add more variety to make sure that it had more mass appeal, and it was still delivering the results that I was getting from doing just swings, and snatches, and cleans. It was that blend of how can I get something that is very powerful, very useful, very simplistic, and then expand on it so it doesn’t completely dilute what it is, but it is interesting to everybody has a fresh approach to it.
Adding the rotational stuff was the first thing. The pro fighters was the thing that I saw the biggest transformation with kettle bells — grip strength, hips speed, that coordination awareness, structural integrity of the shoulder and hips.
Things that you don’t necessarily do with other tools. When did you start realizing that you were becoming like, “There are a lot of kettle bell experts that’s just cool, and a lot of smart people in the kettle bell space.
This is not a podcast where I’m going to come on and say, ‘Marcus, your stuff is so much better than Steve Carter’s,’ probably because I’d get a text or a call from Steve.” No, I’m kidding. Honestly, from the get-go, my original business partner and I, we were putting out videos on YouTube because there was nothing out there.
I want to include a video this podcast’s about. I was putting videos out there, and it was just I wanted to show people what you could do with this tool.
Just taking it to the park would be a better workout than most people get. I was ready to leave it half the time like, “I’m done.
I don’t want to bring this thing back to the car.” I was consistent with posting. In 2011, I got reached out to teach a certification, and I’m like, Yo, I’m learning this stuff.
I’m going to build something.” It was for this gym down in Argentina called Tulsa. It was the fact that I just kept putting out content based on what was useful to me, what was useful for my clients, and it just snowballed.
I didn’t set out to be the kettle bell expert. The deeper I got down the rabbit hole, the more I worked with these coaches, the more that these coaches that I looked up to became my peers, and the people that I got to… Content, like Steve Cotter.
There are moments that every coach has or every strength athlete has. In weightlifting, it might be the first time you see someone clean 400 pounds, 182 kilos in person.
Powerlifting, it might be the first 800-pound dead lift you ever see with your own two eyes. Are there moments in your exposure to kettle bells, working with a lot of people who are very smart, working with a lot of athletes who are very accomplished, any moments that stick out where you’re like, “Wow, that’s pushing the boundaries of what I thought this tool could do and/or that’s pushing the boundaries of what I thought a person could do with this tool”?
I don’t know if you’re familiar with John Wild Buckley of Orange Kettle bell Club. I’m like, .” He’s got hands the size of a freaking Kodiak bear.
It was still insane to see this dude pick up that much weight with one hand. Then the stuff that I saw Jeff Mar tone doing from hand-to-hand, the juggling.
If you’re just going to farmer walk it, and row it, and dead lift it, go pick up a barbell, go pick up a trap bar, go do something else. What makes the kettle bell so unique is the ability to move freely through so many planes.
The more I saw stuff like that, Steve Maxwell doing the lateral swing. First time I saw a lateral swing I’m like, “OK, this is something unique.
Now, I also want to talk about Kettle bell Sport. At Barbed we cover a range of strength sports.
We’ve dropped the bell, so to speak. We’ve dropped the proverbial bell in that this is a strength sport, truly a strength and endurance sport that we haven’t covered as much as we should, relative to how impressive it is, and how impressive the accomplishments of all these athletes are.
What was your initial exposure to that part of kettle bell training? How has your relationship with Kettle bell Sport evolved?
You produce content that is a little more, I’d say, generalist than for Kettle bell Sports normally, but I know you do have a relationship with that community. There’s so many through lines between Kettle bell Sport, hard style, all these different styles of training, and you really can benefit from all them.
I incorporate aspects of Kettle bell Sport into my training at times. There're times where I know Kettle bell Sport athletes will incorporate more hard style type of training.
Kettle bell Sport, the first time I got introduced to it was through Steve Cotter, through the IFF. I love the output, how exhausting it was, but at the same time, you’re building some massive grip strength, shoulder strength, hip speed, all that.
He’s Orange Kettle bell Club as well. He had me doing bumps, he had me doing jerks, he had me doing racked walks, just all Kettle bell Sport.
Then again with Aaron Guest, who’s the Battle Rope master coach for living.fit. He was a very accomplished Kettle bell Sport athlete.
Now and then I’ll get a bug to start incorporating more of it, and then I’m like, “I like my body too much. It’s like max kettle bell clean and jerk for the long cycle or max kettle bell jerks for the short cycle.
Doing double freaking snatches and I’m watching going, “He’s resting with two 32 kg overhead. You mentioned something earlier in this part of the conversation that I want to dive into.
If you go down the rabbit hole of online strength communities, which I literally do for a living, you’ll find these little disagreements, and you’ll find dueling factions. There’s Kettle bell Sport, which is max efficiency with these movements tested over a set time domain.
Popular internationally; there are many federations, not maybe as big in the US as a lot of other strength sports, but arguably growing. Then you have something called a Hard style Kettle bell Training.
Because if we mentioned one of these incorrectly on an Instagram post on Barbed, man we will hear about it. For our listeners, the difference between Kettle bell Sport and hard style, what is that?
To be very specific, hard style is a term from a company. ROC started the term Hard style Kettle bell Training, and that was to combat the Kettle bell Sport fluid, high-efficiency type of training.
You’re trying to take the lightest bell you can and make it feel as heavy as possible. I have mad respect for both sides of this, for the soft style, the Gregory Sport, and hard style because these guys and girls can do five or six movements forever.
I’m like, bro I don’t have that kind of patience. If that means breaking your form to make sure… I mean even from an anatomical standpoint, it’s not going to be good for you, but it’s for the sake of the sport.
Let’s talk about your programming and the kind of content you put out. We’re talking about per iodized programs over weeks and months for people of all different goals — getting stronger, building muscle, building rotational strength, sport-specific performance, fat loss.
You name it, you’ve probably developed, over time, protocols and programs for this. How do you approach kettle bell training from a programmer’s standpoint?
It’s almost an infinite range, and people are inventing new movements all the time. I see you post things, I’m like, “I’ve never seen that kind of flow before.”
How do you even start picking things off the whiteboard to assemble a program when you have so much to choose from? Then from a kettle bell standpoint, I have to look at what is going to fatigue someone.
They’re not taking into account grip strength. Even just holding the bell in the rack position is going to tire you out.
Take 80 percent fundamental, foundational, progressive overload, and then 20 percent how can I add in some flow where we start to get kind of outside the box, and we can strengthen patterns that we don’t typically train? If I’m going to do a rotational snatch with a lunge, where the hell does that fit in the movement pattern set up?
Then, basic movement patterns to make sure we’re getting stronger, more powerful, and not just wasting our time in the gym. For a lot of reasons, there has to be the physiological adaptation standpoint, but also people are doing these because kettle bells are fun.
That’s a thing that I feel like has gotten so lost in training. People have gone to be such scientific experts, which is great.
We’re diving deeper into training than we’ve ever had, but I love the old-time strongman. I love the golden era bodybuilding where it was you just train intuitively.
I’m not training Olympic athletes to put one more pound on their snatch. I’m training people to just want to be stronger and enjoy the process.
Going back to your rabbit hole of arguments online, I fucking love that because I so don’t care. Do you have people who criticize you or come at you on social media because of certain posts, certain movements, certain approaches to training?
“Oh, building calves.” I’m like fuck, does this look like a calf exercise? I will notice if like “Men’s Health” repost it or something like that; something a little more traditional.
It just shows how narrow-minded most people are in training because they only see things as a certain way. Instead of asking questions about it, it’s like immediately just say that’s useless.
I would say a lot of the calisthenics kind of group. I’m looking at it going, “How the hell are you even doing this?” levers where they’re doing all kinds of crazy things.
But the more I looked at that I’m like, man, every time I see it I’m always attracted to it, just gymnastics and calisthenics. One question — I actually stopped asking you this on the podcast — but because we’ve touched on it a little I do want to ask you specifically.
What misconceptions do people have maybe in the fitness community, maybe outside the fitness community, about what you do and your ultimate goals with the content you’re producing? I’d say one of the main misconceptions with kettle bells is that it’s just a conditioning tool.
It’s kind of a finisher or you use it as a traditional… Like I just use it for farmer walks or dead lift, so it’s such a basic thing. But then I’m putting out stuff that is user-friendly from like a mass appeal.
You’ll be more efficient in that movement pattern. Marcus, I got to ask where’s the best place for people to keep up to date with the work you’re doing, the content you’re pushing out?
It is a website that we started through Kettle bell Kings. I’ve been working with Kettle bell Kings, creating the certification for them, the content and everything.