Kettlebell Kickboxing

David Lawrence
• Friday, 27 November, 2020
• 9 min read

The most comprehensive kettle bell education, building master level instructors worldwide. Our instructor education courses are accredited by some of the largest governing bodies in fitness, including NASA, NSA, ACE and Afar.

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If you want to build a lasting business and inspire your community KB is the place for you. While our Certified Kettle bell and KettlebellKickboxing instructors are some of the most innovative, educated and successful trainers and studio owners in the fitness industry today.

KettlebellKickboxing combines the strength, mobility, longevity of martial arts and the power and low impact training of the Russian Kettle bell. It’s time to close the gap between passion and work, find out if KIA Instructor Certification is right for you.

We have 6 unique home fitness programs, complete with nutrition guides and progressions for every goal. We use cookies to provide you with a great experience and to help our website run effectively.

AmenitiesCancellation PolicyNeighborhoodSTUDIO OVERVIEW Dasha Li bin, creator of KettlebellKickboxing, blends movement science, strength training, and Martial HIIT (High Intensity Interval Training) into a workout that maximizes calorie burn and raises your metabolic rate after training has finished. Owner and creator, Dishpan Elise, utilizes her dynamic, unique approach to personal training in a group setting and brings it to you in a virtual class setting.

Combining a special blend of meditation, coaching, motivation, and mind/body high-intensity strengthening techniques, the class begins with a warm-up, ... Healing for the Body, Mind and Soul Sheila Rose is a highly sensitive empathy, psychic medium, and intuitive healer with extraordinary abilities that have transformed her clients’ lives.

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With her unique skills to see vibrational energy patterns, Sheila can identify the limiting belief patterns that an individual is holding onto in their energy field... Healing for the Body, Mind and Soul Sheila Rose...

Students will work at the level of the bones, to align the bones using the muscles of deep postural support: the sons, the hamstrings, the external rotators, and the pelvic floor. We don't work to exercise these muscles but rather to wake them up, to become conscious of their role in the support and movement of the body.

Yoga focuses on uniting the body, mind and spirit through movement, breathing and relaxation. Suitable for all ages and abilities, students report increased strength, flexibility, concentration, awareness and overall well-being.

The beginning class teaches breathing techniques and introduces major yoga postures. Yoga focuses on uniting the body, mind and spirit...

All classes are changing to Remote Video only for the time being. Important Things to Note: Please remove your shoes before you enter each studio space.

kickboxing series kettlebell scorcher pure dvd intensity
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Yoga or aerial clothes are ideal, plus any other layers to help stay warm for a good stretch. All classes are changing to Remote Video only for the time being.

A ‘Yoga 101’ class for students taking those first tentative steps into a new area. The postures are presented in an easy-to-follow, accessible manner to build Strength, increase Flexibility, enhance Joint Stability and improve Posture...

Yoga focuses on uniting the body, mind and spirit through movement, breathing and relaxation. Suitable for all ages and abilities, students report increased strength, flexibility, concentration, awareness and overall well-being.

The intermediate class builds upon the basics to deepen the student's understanding and knowledge of the yoga practice. Yoga focuses on uniting the body, mind and spirit...

Hey, I’m Mike Zhang and my good friend Mike Durst will be doing today a typical fighter weight loss circuit training program. Lie on your back on the bench, with your head lift off and legs are on the floor.

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This exercise engages your core to stabilize your muscles as you press. It’s very important to move your body halfway off the bench when you do this exercise so that you have to engage the core to stabilize yourself.

Bend through the hips, then swing the kettle bell from between the knees up to above the shoulder height. This exercise stabilizes your entire body, keeping your back in neutral.

Squat down as deep as you can, return to start position and press your arms overhead. Slam the ball as hard as you can, catch it and repeat the movement.

Start off with 1 set performing each exercise for 45 seconds with a 15-second transition phase/rest. However, despite its humble presentation, kettle bells may be one of the best ways to build strength, flexibility, and cardio, especially in the legs, back and arms.

If you want to get the most of a kettle bell workout, the best advice we can give you is to make sure that you are following an approved regimen, otherwise you could literally ‘throwing’ your results away. To get you on the right track, we asked champion athlete and professional trainer, Steve Cotter, to share an excerpt from his recent book.

kettlebell kickboxing dvd
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The following is an excerpt from Kettle bell Training (Human Kinetics, 2013), written by Steve Cotter. Athletes, coaches, personal trainers, fitness enthusiasts, and busy professionals looking to accomplish a lot of exercise in a short amount of time have all gravitated toward this remarkable all-in-one fitness method that seamlessly combines strength training, cardiorespiratory conditioning, core stabilization, coordination, and dynamic mobility into one intense workout.

A fundamental component of kettle bell training is the use of this fitness tool to work the entire body as a functional unit. As such, it is important to have a clear understanding of the training method and safe biomechanics of this dynamic movement system.

Instead of working individual components of fitness independently as is the traditional approach for gym-goers, with kettle bells you will combine such fitness goals as muscle toning, cardiorespiratory conditioning, muscular stamina, fat loss, and increased strength and power simultaneously due to the comprehensive, holistic nature of kettle bell training. Further, you will increase the general fitness attributes of agility, balance, coordination, strength, power, and endurance.

Within this exercise, you will find many of the universal principles and unique aspects of kettle bell training, such as inertia, pendulum grip endurance, and anatomical breathing. The swing needs to be mastered before moving on to the other classical lift exercises (e.g., clean, snatch).

To perform this exercise, stand with the feet hip-width apart and with one kettle bell on the floor in front of you (see figure 6.10a). Sit back with the hips (think box squat) and with one hand, grab the handle with the fingers (see figure 6.10b).

dasha kickboxing kettlebell ipad workout self
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Thumb back, which provides better grip endurance by distributing some stress from the forearm to the triceps and creates more of a momentum-based movement because of the spiral nature of this variation (thus, there is a greater range of motion to reduce and produce force). Next, keep the shoulders back and chest lifted as if you are going to do a dead lift, and as you begin to stand, swing the kettle bell between your legs (see figure 6.10c).

When the swing reaches its end point behind you, stand up completely, extending the ankles, knees, hips, and torso (see figure 6.10d). There are two variations you can use: Exhale at the back of the downswing and inhale during the upswing (one breath cycle), or exhale at the back of the downswing, inhale, exhale as the kettle bell transitions from the horizontal to the vertical plane at the top of the forward swing, and inhale as the kettle bell drops again preceding the next back swing (two breath cycles for every one swing).

• The pendulum is a perfect analogy for a good kettle bell swing because it relies upon mechanical energy conservation in order to sustain the movement indefinitely. Swinging the kettle bell this way creates a more momentum-based movement, which allows for greater work capacity in addition to less stress on the lower back and grip via efficient deceleration of the bell during the downswing.

• Maximize the connection between the arm and torso on the upswing, ensuring optimal power transfer from the lower body to the kettle bell. • Relax the arm completely and visualize it as a rope that starts at the base of the neck and ends at the fingertips.

Maintain deflection as you drop the kettle bell into the downswing until you feel the triceps come into contact with the rib cage. At that point, softly absorb the downward force with a slight bend of the knees and ankles and then crease the hips into the pendulum spring mechanics.

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In time your technique will become more polished and the kettle bell will just float into position on your arm in cleans and snatches, and at that point you may prefer to not use any wraps at all. With the kettle bell on the floor, sit back with your hips and grip with the handle with the fingers of one hand (see figure 6.11a and b).

Before the kettle bell settles to the chest, loosen your grip and open your hand to insert your fingers as deeply into the handle as you can at a curved angle until the medial portion of your forearm, the ulna, blocks you from inserting the hand any further (see figure 6.11f). Complete the vertical pull by letting the kettle bell rest on your chest and arm (see figure 6.11g) into what is called the rack position.

If the kettle bell shifts away from the midline, it will bring the load outside your base of support and require more effort to hold. • Find the ideal placement of the kettle bell between your chest and shoulder and your upper arm.

One useful tip is to put the kettle bell in the triangle that is formed with the elbow, forearm, and chest. Keep the kettle bell between the forearm and the chest by moving the upper body back and rotating the palm away from you to about a 45-degree angle.

Now complete the lift by turning your palm face up and deflecting the force by moving the shoulders back (see figure 6.11h). As the kettle bell is falling, just before the elbow reaches full extension, pull the hand back to catch with the fingers, then tighten the grip to complete the back swing (see figure 6.11i).

kickboxing kettlebell continuing success education canada self magazine
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The single press is a total upper-body movement that is the beginning progression for more advanced overhead exercises. It teaches proper alignment in the overhead position while simultaneously conditioning the arms, shoulders, and back, and it is the foundational lift for vertical pushing or pressing movements.

To perform this exercise, clean a single kettle bell to your chest into the rack position (see figure 6.19a). As you recoil to the downward compression, press the kettle bell directly up until your elbow is completely extended in the lockout position (see figure 6.19b).

A slight rotation of the palm is acceptable, but avoid over rotating so that you have the most efficient path, which is a straight line. Any additional rotation or deviation from the straight line is wasted effort and nonoptimal alignment.

To lower the kettle bell, move your body back slightly so that the kettle bell can fall directly down the centerline and all the way to the hip (see figure 6.19c) and back to the rack position to complete the lift (see figure 6.19d). Starting from the rack position, inhale deeply before the initial compression, and then exhale as you drop or flex your thoracic spine.

Inhale as you begin to drop the kettle bell, and exhale as it lands back in the rack position. Due to the influence of bodybuilding, many people think that the correct way to press is via isolating the deltoid muscles.

kickboxing kettlebell
(Source: kettlebellkickboxing.com)

The focus of kettle bell training is movement efficiency instead of isolation, so you want to distribute the work among multiple movers. Thus, it’s important to create an initial compression and then a bumping action of the spine to add power and work capacity to the movement.

The squat is a primal movement pattern and one of the most important strength and conditioning exercises for all-around good function and health. To train the squat, it is important to have correct movement before adding kettle bells or any other external load.

• Feet flat on the ground • Knees aligned vertically over the feet with no inward collapsing of the knees (vagus collapse) • Hips sit back to carry some load so that the load is not placed excessively on the knees • Trunk upright as much as possible, if not completely vertical • Balanced and stable body in both the upward and downward portions of the movement From the bottom position, push your feet firmly into the floor and extend straight up, straightening the legs fully (see figure 6.22c).

Hold a kettle bell in front of you with both hands facing palms up and with your forearms against your body (see figure 6.23a). Cotter consults with numerous professional sport teams, including the Texas Rangers.

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07: Does Kettlebell Burn More Calories
08: Does Kettlebell Count As Weight Training
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1 www.northernfitness.ca - https://www.northernfitness.ca/blogs/news/can-you-lose-weight-with-kettlebells
2 www.setforset.com - https://www.setforset.com/blogs/news/lose-weight-fast-with-kettlebells
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/are-kettlebell-workouts-good-for-weight-loss/
4 betterme.world - https://betterme.world/articles/kettlebell-workout-for-weight-loss/
5 darkironfitness.com - https://darkironfitness.com/how-quickly-can-you-lose-weight-with-kettlebells/
6 skinnyfitplan.net - https://skinnyfitplan.net/kettlebell-exercise-routines-for-weight-loss-flat-belly/
7 betterme.world - https://betterme.world/articles/100-kettlebell-swings-a-day-weight-loss/
8 healthfully.com - https://healthfully.com/536075-can-i-lose-my-lower-belly-fat-using-kettlebells.html
9 www.lifehack.org - https://www.lifehack.org/articles/lifestyle/hack-your-weight-loss-workout-lose-weight-in-15-minutes-a-day.html