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.
Kettle bells and Martial Arts Motion is the combination that will bring you a new and amazing workout. We use one of the most versatile tools in the gym, the kettle bell (KB), and we fuse it with martial arts motion — training your cardio, strength, and mobility all in ONE PROGRAM.
Unique, innovative, and scientific — KettlebellKickboxing will Teach, Inspire and Transform your training. As you may know, KB exercises burn more calories in less time compared to more traditional workout regimens.
Training with the KB engages multiple muscles while allowing less impact on the body and joints. The KB swing also introduces and focuses on the beloved hip hinge, which is a very important human movement pillar that is often not trained in our programming.
An Introduction to KettlebellKickboxing To get started on our KB workout we are going to get you to do a three-minute warm up that will get the muscles ready to be engaged throughout the training. If there is an exercise that you need to modify, take note that this is your starting spot and that’s awesome because now you can measure your own success!
Full Mobility Swing Lean over the KB, pushing the hips back and folding at the waist. Thrust your hips forward, squeeze your glutes, and stand up straight.
Be sure to create a non-stop uid motion as you swing: with the KB going behind the knees then up to shoulder level. *Notice how everyone’s swing is slightly different, but the hinge remains a constant.
Push Kick — Mid-Rack Overhead Press (Inspired by May Thai) Stand in swing stance (a little wider than shoulder width). Your elbows are bent and tucked into the body, while your wrists are straight and strong.
Step back to the swing stance Overhead press the KB. If having trouble with rotation, just go back to focusing on controlling the hold of the guards.
Full Mobility Swing into Mid-Rack Position Reverse Lunge into Push Kick into swing stance — Over Head Press — repeat left Guard with Rotation right and left After 13 years of being a stay at home mom, Jodi Barrett found KettlebellKickboxing !
The most comprehensive kettle bell education, building master level instructors across Canada and worldwide. Our instructor education courses are accredited by some of the largest governing bodies in fitness, including CanFitPro, NASA, NSA, ACE and Afar.
The Canadian region is host to some of the very best and most comprehensive instructor certifications in both kettle bells and the KettlebellKickboxing trademark brand system. 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. All levels and all goals welcome; Beginners will start from scratch and learn the key elements of training smart for success.
Intermediate and advanced individuals will progress through the program to meet even greater goals and learn to maintain their accomplishments for life. Instant Digital Download — $44.95 Physical DVD — $44.95 USD
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7DL combines the muscle-sculpting, fat burning and interval training of martial arts with the mobility, strength and fluidity of animal calisthenics. Instant Digital Download — $29.95 Physical DVD — $29.95 USD
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Plus a 14 move Beginner & Review Video, 50-page Bonus Nutrition & Training Guide, Workout Charts This program is the next evolution in our training. KB Coed STRENGTH Series 7 Workout Program.
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Includes 4 highly unique and intense total body... TRAIN UNDER THE PERSONAL DIRECTION OF DASHA L ANDERSON, MS, Names, Name, Media Dasha has created programs for many A-list clients, including making custom programs to get actors ready for movie roles, models for bikini shoots, performers for physically demanding tours.
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Highly Supportive, No Overstretch & Super SEXY Dasha and KettlebellKickboxing has launched the KB Urban Safari Pant Inspired by the city itself, as well as... To start a class or a studio you need to have a proven method that creates results for your clients and for your business.
Instant Digital Download — $500.00 Physical DVD — $500.00 USD Most trainers in the gym do not know, teach or understand kettle bell biomechanics and specifically kettle bell ballistics and KB metabolic training.
Instant Digital Download — $400.00 Physical DVD — $400.00 USD To start a class or a studio you need to have a proven method that creates results for your clients and for your business.
Instant Digital Download — $1,000.00 Physical DVD — $1,000.00 USD A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.
They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ).
Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century.
Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements. Variants of the kettle bell include bags filled with sand, water, or steel shot.
By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.
This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting. In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”.
When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury. Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.
They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.
A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.
As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.
The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.
Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.
Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.
Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.
A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.
Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.
Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.
Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.
An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.
The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.
The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.
The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.
The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.
Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.
Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.
Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well.
One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle. ^ , «» .
« » “ ”, 22 August 2016 (with period photographs). 21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04).
“The kettle bell way: Focused workouts mimic the movements of everyday activities”. Blast Fat & Build Strength With Innovative Equipment!”
Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22). “Exclusive ACE research examines the fitness benefits of kettle bells” (PDF).
Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”. ^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”.
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— Being able to work on myself physically and mentally has become one of the most important parts of my week. In the past I had tried different gyms and classes (going through the motions, but sometimes completely lost on what I was doing), but they were all short-lived and I didn't really connect with any of it.
I had never really concentrated on living a healthy lifestyle and had a lot of very unhealthy habits. This caused me to gain weight and feel less energetic.
I have always had a love for any type of fighting or martial arts and in October 2019 I looked up where I could take kickboxing. I love how I feel stronger both physically and mentally.
Even on my bad days, training ALWAYS makes me feel better. We have every type of person in the studio-young, older, extremely fit, just starting their fitness journey, etc, and we ensure everyone feels welcome and encourages each other.
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