Kettlebell Blog Post - Squats

For my first post of the Hardstyle Series for Kettlebell Kings, we focused on the essential kettlebell movements for the deadlift. I also showed you on the subtle nuances that often get overlooked, and how you can progress after you have mastered the movement. You need to master the deadlift in order to understand how to properly perform hip hinges. Without correctly hinging at the hips, you will not be in a healthy position to work on building a stronger posterior chain, which is necessary to master the hardstyle swing.

The next step towards accomplishing this goal is to strengthen the legs and core by performing kettlebell squats. You can find the full post here.

Box Squat

As children, we naturally perform the box squat without even thinking about it. Kids have not developed the bad habits that adults pick up when they sit in chairs all day long, and it is worth remembering that humans have the innate ability to lower ourselves through a squatting motion. You may find it helpful to think of this exercise as returning to your roots.

It is normal to experience difficulty when performing this exercise, and the box squat is a great challenge to add to your workout. To perform this exercise, find a tall box or surface that allows your hips to be parallel with the floor when you sit on it. I recommend positioning the box so that one side is in-between your legs. This prevents you from sitting too-far back on the object and keeps you from performing the exercise with a hunched back and lowered chest.

What’s next

If you are joining us for the first time, we share exclusive kettlebell workout knowledge from our dedicated athletes, lifting champions, and experts. These workouts are designed to maximize your results, and they take only a fraction of the time that traditional workouts do. The secret to kettlebell workouts is that proper technique engages several muscle groups at the same time, so you get an intense workout without having to isolate muscle groups.

Kettlebell workouts are also great for limiting your risk of injury and building endurance. The best part is these workouts can be automatically sent to your inbox every week! All you have to do is subscribe to our posts by entering your email address in the right-hand column. We will provide you with unique content and great workouts to try at home or in the gym.

Doug’s Bio

Doug founded Rise Above Performance Training® to provide athletes with an exercise program that boosts performance while reducing the likelihood of injuries. His uses a personal approach with each client through progressive programming. This helps you unlock the inner-potential of your competitive nature by incorporating the kettlebell into daily workouts. Since 2001, he has trained with a variety of people and helped them understand how kettlebells are used for strength training, conditioning, and rehabilitation. Some of his clients have included active police officers, firefighters, career military personnel, and professional athletes. Doug’s passion for assisting all athletes in their personal fitness goals has been with him his entire life. He is willing to work with dedicated young athletes who are motivated to improve their workouts.

You can receive his monthly newsletter by visiting his website. When you sign up, you’ll receive two eBooks for free and have access to exclusive training articles and videos.

About KettlebellKings.com

Kettlebell Kings is a leading kettlebell equipment and kettlebell content creator in the United States. We are proud to offer five branded lines of kettlebells, and we work closely with individual workout enthusiasts and national gym chains to advance kettlebell equipment and kettlebell knowledge.

Located in Austin, Texas, our team is committed to providing superior products and unrivaled customer service. There is a reason why so many people have chosen KettlebellKings.com as their preferred kettlebell provider. Our customer-first approach and premium-quality equipment have helped us build a reputation as one of the leaders in the industry.

Kettlebell Kings is the first equipment provider to offer free shipping online and we sponsor the largest kettlebell competitions in the country. You can view our equipment, kettlebell how-to's, and get expert advice at https://www.kettlebellkings.com and https://blog.kettlebellkings.com/. For more information, call us at 855-7KETTLE to learn more.

Why You Need to Start Incorporating Kettlebells into Your Workout Today

Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.

Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.

The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.

Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.

So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.

There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.

Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get ups, and overhead presses demand slow-paced, controlled movement in order to get the best results, so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one light weight and one heavy weight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.

For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35 pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44 pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53 pound kettlebell is in your future!

Typically, women who are new to training with kettlebells are advised to start with an 18 pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26 pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.

In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.

The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.

If you are interested in incorporating kettlebells into your workouts, then turn to the kettlebell experts at Kettlebell Kings. Our high-quality kettlebells are guaranteed for a lifetime, and we have the right weight for you, whether you are a veteran or top-level competitor, or are looking to incorporate kettlebells into your workout for the first time. Check out our selection at www.kettlebellkings.com, or call us at 855-7KETTLE today.