Things To Do With Heavy Kettlebell, Part 1

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Things To Do With Heavy Kettlebells Part
1 Kettlebellkings
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Things To Do With Heavy Kettlebells Part 1
Prepared by Kettlebellkings
Table of Contents
Introduction


1 Things To Do With Heavy Kettlebells Part 1

1-5
Introduction
The ultimate guide to Kettlebells summarizes
three years of experience with kettlebells as an
accessory movement to a power lifting schedule.
You will find instructions on how to swing, how
often to exercise and how to acquire kettlebells
yourself.
Things To Do With Heavy Kettlebells Part 1
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Things To Do With Heavy Kettlebells Part 1
Things To Do With Heavy Kettlebells Part 1 Most
people probably still think of kettlebells mainly
as equipment for high repetition and/or high
intensity workouts, which they are great for.
However, kettlebells can be used for high
weight/low repetition movements as well if you
really want to build muscle, especially one of
the most important muscle groups in your body.
Some people know this, which is why our 48Kg106
Lb Powder Coat kettlebell is always one of our
top sellers when it is in stock. At Kettlebell
Kings we recently launched even heavier
kettlebells in 56, 68, 80 and 92 kilograms,
designed for those who want to take their low
repetition kettlebell movements to the next
level, so we wanted to do a series on some of
the best uses for them. For the purposes of this
series, heavy is a relative term. The movements
we will cover in this series can be done with
any kettlebell that is heavy relative to your
current strength. For example if you currently
train with an 8 kilogram bell for high rep
workouts you could do these same movements we
show here with a 20 or 24 kilogram bell. We chose
to showcase some of the super heavy bells we have
designed for folks with a pretty high level of
fitness, kettlebell or lifting experience but you
can do the same movements with kettlebells which
are heavy relative to your current
training. Jessica and Seneca from Texas
Kettlebell Academy have put together an
instructional piece on the 'Heavy Kettlebell
Deficit Deadlift (squat hybrid)' which we will go
over here. The purpose of the 'Heavy Kettlebell
Deficity Deadlit' is to strengthen the posterior
chain. What is that? Only one of the most
important groups of muscles in your body which
affects your ability to move. The posterior
chain is a group of muscles consisting of tendons
and ligaments on the posterior of the body,
including the biceps femoris, gluteus maximus
(main extension muscle of your hips), erector
spinae (straighten and rotate the back),
trapezius (large muscles that cover almost your
entire back), and posterior (butt).
Things To Do With Heavy Kettlebells Part 1
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Things To Do With Heavy Kettlebells Part 1
These muscles are responsible for running,
jumping and getting up and down all of which are
required in every day life but even more so in
competitive lifting and athletics because of the
necessity of powerful hip extension, which this
lift helps. Overall, that makes the Deficit
Deadlift a great lift for overall improvement in
and outside the gym. LIKE WHAT YOU HAVE READ SO
FAR? SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY
ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM
ON IN THE RIGHT COLUMN. The Deficit Deadlift
https//youtu.be/UPqnN9cR7po/ increased range of
motion compared to normal deadlift place
kettlebell in between platforms/boxes and stand
on them above the kettlebell knees are over the
ankles, the weight is back on your heels spine is
straight, lift with arms first, keep back
straight and drive with force through heels you
do not have to drop kettlebell all the way back
down when coming down but you do want to get
low How to incorporate into your training Do a
density cycle in which you build reps over time
and reduce rest in between each subsequent time.
For example, every minute on the minute do 'X'
amount of reps and rest the remainder of the time
until the next minute starts. Over time, try to
get more reps and less reps in the same
cycle. Ex Do 5 reps, say it takes you 20
seconds, then rest 40 seconds until the next
minute, repeat for 'X' amount of total minutes?
If your goal is 50 total reps, then 10 minutes in
this example. Then next time do 6 reps, rest the
remainder of the minute and repeat on the next
minute. Your goal is to be able to do more reps
over time and increase the strength of your
posterior chain, quads and back.
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Things To Do With Heavy Kettlebells Part 1
Ultimately, doing movements like this will
increase both your strength and endurance. It has
functional use for every day movements because
of the hip extension as well as competitive
fitness, athletics and kettlebell sport training
because of the of blend strength and
endurance. Edit We have created Part 2! To see
a demonstration of using heavy kettlebells like
Atlas Stones in Strongman competitions, read
part 2! Have a look at our heavier kettlebells
in 56, 68, 80 and 92 kilograms, designed for
those who want to take their low repetition
kettlebell movements to the next level. We
recently launched even heavier kettlebells in 56,
68, 80 and 92 kilograms, click the weight to
view! For a full post about the different
weights you should be training with based on your
goals, you can read HERE. LIKE WHAT YOU HAVE
READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT THIS
SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE
SIGN UP FORM ON IN THE RIGHT COLUMN. What Is
Next? If this is your first time reading one of
our posts, we create kettlebell workouts in
collaboration with kettlebell experts designed
to give you maximal results and not take up much
of your time. We send these to your in box
automatically every week! We recommend you read
more about receiving a quick, free, dynamic
kettlebell workout every week you can click
below. Also, we recommend you subscribe to our
posts so you can be notified when we publish more
in this series. Additionally, you can be
notified when we publish new articles about
specific kettlebell movements or techniques as
well as niche pieces like this designed for
specific training.
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Things To Do With Heavy Kettlebells Part 1
About Jessica Jessica Gorman is the Assistant
Coach at TXKB, and specializes in kettlebells,
clubbells, TACFIT and active flow bodyweight
training as primary tools for building strength
and increasing endurance, energy and fitness
levels. Jessica is a member of TXKB's competitive
Kettlebell Sport team, and has earned her Master
of Sport and several CMS ranks in Long Cycle and
Biathlon. She had the honor of being one of the
first women in the US to compete in Long Cycle
with two 16kg bells (Feb 2015), and currently
trains under TXKBs Head Coach, Aaron
Vyvial. Coach Gorman's certifications and
credentials include CST Level 1 TACFIT Level
1 KETAcademy Instructor Level 1 OKC Instructor
Certification IKLF Level 1 Instructor
USAKL/Bolt City Director IKFF Level 1 As well as
private sessions Master-level seminars with
several male and female world championship
lifters We frequently publish content in which
we try to help maximize your kettlebell
experience, if you would like to be notified
when we publish something new click the link
below to sign up for notifications.
Things To Do With Heavy Kettlebells Part 1