101 Exercises to do with your Kettlebells

Ever wonder what you can do with a kettlebell?  Well today I am going you 101 different kettlebell exercise ideas that will help you develop great workouts to burn fat and build muscle.

If you have been following my blog it’s no secret that I absolutely have fallen in love with kettlebells.   To me kettlebells offer freedom in my training.

They offer the freedom to:

Workout anywhere

The versatility and small size of kettlebells have allowed me to create my gym in my tiny living room.  My neighbors down stairs absolutely love this  (not really).

Because of their small size kettlebells are my favorite workout accessory. 

 I love taking them and training everywhere.  Some places include in the street, at the park, and even at the beach because after all “suns out, guns out”.

The best part is none of these gyms make me pay a membership fee ;P

Train in a variety of ways and just allow my body to move naturally (press, row, hinge, squat, carry, floor work, and twist)

Kettlebells provide access to many exercises that are excellent for developing strength, conditioning, joint stability, mobility, and burning fat.

They allow you to get creative with movement.  The kettlebell has a beautiful way of flowing around the body making it easy to hit every muscles without having to travel to a ton of different machines.

The possibilities of exercises you can string together are endless.  This makes each workout fun and fresh.

Here are 101 exercise suggestions to help get you started.  I can’t wait to hear some of the challenges you come up with using these exercises.

  1. Swing
  2. Clean
  3. clean and press
  4. goblet press
  5. floor press
  6. goblet squat
  7. single arm swing
  8. single arm over head press
  9. single arm floor press
  10. single arm clean
  11. single arm snatch
  12. single arm swing
  13. single arm clean and press
  14. single side squat
  15. rack squat
  16. double bell swing
  17. double bell snatch
  18. double bell clean
  19. double bell clean and press
  20. swing burpee
  21. 1/2 turkish get up
  22. turkish get up
  23. Reverse turkish get up
  24. vertical crunches
  25. 90/90 crunch
  26. forward farmers lunge
  27. goblet lunge
  28. rack lunge
  29. single arm opposite side lunge
  30. single arm same side lunge
  31. single arm over head lunge
  32. over head lunge
  33. walking lunge
  34. renegade row
  35. curl
  36. bench press
  37. sea saw press
  38. bent over row
  39. arm bar
  40. sea saw row
  41. single arm row
  42. halos
  43. figure 8s
  44. farmer’s carry
  45. over head carry
  46. waiter’s carry
  47. single arm farmer’s carry
  48. single arm over head carry
  49. single arm waiter’s carry
  50. farmer’s/over head carry
  51. farmer’s/waiter’s carry
  52. waiter’s carry/over head carry
  53. thruster
  54. split squat
  55. walking swing
  56. pistol squat
  57. cossack squat
  58. side lunge
  59. side lunge to halo
  60. single arm kneeling over head press
  61. rotational thruster
  62. single arm thruster
  63. rotational press
  64. double bell thruster
  65. around the worlds
  66. reverse lunge
  67. wood chops
  68. russian twist
  69. bicycle sit ups
  70. rack holds
  71. over head holds
  72. farmers hold
  73. iron cross hold
  74. lateral raises
  75. front raises
  76. sumo dead lift
  77. skier swings
  78. suitcase dead lift
  79. high pulls
  80. sumo dead lift high pull
  81. Romanian Dead lift
  82. bottoms up kettle bell press
  83. bottoms up waiters carry
  84. bottoms up over head carry
  85. bottoms up turkish get up
  86. squat hold curl
  87. squat hold chest press
  88. squat hold curl to chest press
  89. windmill
  90. dips
  91. push ups
  92. mountain climbers
  93. plank
  94. L-sit
  95. swing with a row
  96. lunge holds
  97. side bends
  98. single leg dead lift
  99. Plyo push up
  100. uneven push up
  101. diamond push ups

Have a favorite kettlebell exercise that didn’t make the list?  Let us know in the comments section below.  Have fun and train hard!

How to simplify your nutrition

Are you confused about nutrition? 

 Well then, this might be the best thing you read all day.  Today I will help you cut through the nutrition clutter with these simple principles.

It’s no secret nutrition is a vital part to being fit.

You need to eat correctly if you are looking to lose weight, gain weight, maintain, or perform at your best.

There are so many diets that we get caught in the crossfire of them telling you why their way of eating is better than the other person’s.

If you stick to a few key principles you can dial in your own nutrition to meet your fitness goals.

Calories in/calories out

We require energy  to move, think, and perform bodily functions.  Food is our fuel.  Depending on our activity level we all have a caloric range we need to hit just to maintain.  If we eat less than what is required to support activity we lose weight, we eat more we gain.  There are safe ranges to do both.  If we eat too little out body goes into starvation mode which doesn’t burn the desired fat.   If we eat  too​ much we risk obesity.

Calorie quality 

As we mentioned above how many calories you eat matters.  Now you can eat whatever you want and lose/gain weight.  But there is something to be said about where the calories come from.

We need to better our calories and future out what gives us the most bent for our buck.  Sure you can eat McDonald’s, but you should realize that in doing that it would cost a lot of calories and may be your only meal of the day.

I am a fan of getting more bang for your buck.  Eating things with less calories allows me to eat more meals to help me reach my caloric goals.  Fruits, veggies, and lean meats work great

Macronutrients

Fats, carbohydrates, and protein are essential to provide energy and make tired and chemicals in our body.  We need all 3 to live. 

Water

Our bodies are mostly water.  It makes up or blood, and if found in our muscles and organs.  

Many empty calories come from the like soda and juice.  Water had no calories making it a much better choice for Weight loss.

Things to avoid

Trans fats- these are mostly found in fried and processed foods.  This causes control to form in our blood which can lead to increased blood pressure and heart problems.

Saturated fat- We need some saturated fats.  But just a tiny bit.  This is often found in animal fat.

Processed carbs- there is nothing wrong with carbs in general.  They are our main fuel source.  But overly sugared processed carbs will cause us to put on weight and can lead to many health issues sutch as type II diabetes.

Let us know some nutrition outgunned you find helpful in the comments section below and be sure to follow us for weekly blog posts.

Friday Fit 5 week of 4/7/17

Hey guys sorry about missing last week, but was feeling severely under the weather.  Hope you guys didn’t miss me too much.

Well I am back this week with your 5 fittest articles worth sharing.  Enjoy!

  1. What do you think about the blending of physical therapy and strength training to prevent injuries/re-injury?
  2. Age is not an excuse! Great blog about why seniors should still lift, despite old age.
  3. Here are 10 great tips to help you lose weight.  I absolutely love the one about getting smaller bowls and plates to control portions.
  4. Chicken Bacon Ranch Lettuce Wraps!  Yup you had me at bacon.
  5. I hate crunches as they can wreck your back.  Here is a crunch free ab workout for you.

Have a great weekend and stay healthy my friends!

Why you need to pay attention to your aches and pains

If you suffer from chronic aches and pains then stay tuned because this will be the best thing you read all day.  I will tell you why you need to stop ignoring  your aches and pains and why you need to start addressing them.

Pain is not normal.  Pain is a signal that something is wrong.

We like to ignore our aches and pains.  We try to be some tough guy that thinks the pain will just go away miraculously.   

I mean I don’t know how many times I have been told “just walk it off”

Instead of addressing the issue we let it develop into something more serious.

Outside of a freak accident (like a 1,000 lbs tire dropping on your knee) addressing your aches and pains early can go along way to preventing serious injuries from happening.

For instance non-contact ACL injuries.

These kinds of injuries are 100% preventable and make me mad to hear that this happened.

It’s not like these people just made one bad cut on the field and the ligament tore.  There are warning signs that this injury can happen.

Do your knees collapse in toward the body?

Are you pigeoned toed?

Are the inside of your legs tight?

Do you feel pain and tightness in your hips?

All of these are signs of muscle imbalances that cause our joints to move incorrectly; which leads to unnecessary pressure on our joints, resulting in pain and ultimately injury.

Most aches and pains are a result of muscles being tight or weak.  This leads to improper movement patterns. 

The the tight muscles over power the weak ones causing these imbalances to happen.  These imbalances can cause Bones to move and twist out of position.

Imbalances can occur between the muscles in our front, back and either side of our body.
All of the above can cause serious wear and tear on muscles, tendons, ligaments and bones that make up our joints.  Once they get so worn they will just give up.

Ever have an itch somewhere and when you go to scratch the area it doesn’t take care of the itch?

Pain works the same way.  The area you might feel pain may not be the location where the dysfunction is.

For example people who feel knee pain might be in the knee, but that’s not where the issue is.  

Often times it is imbalances in the hips that cause the leg to either be pulled in to the body or away from the body putting pressure on the knee.

What can you do to correct these imbalances.

The simple answer is stretch what is tight, strengthen what is weak.

Here are a few ways you can accomplish that

Foam Roll

Massage the areas where you are tight.  This will help to release knots that form in our muscles that restrict our movement and cause pain.

Stretch

Our muscles can shorten when they are in a contracted state for a long period of time.  The most common one tends to be our hamstrings from sitting.

Stretching is a great way give length back to your muscles and help eliminate pain and prevent injury.

Stability

Stability holds are a great way to build strength in our joint because it put our Bones in proper alignment and force.our muscles to hold them in position. 

For the lower body I  love single leg exercises that force me to balance.

Balancing causes the lower body to align into the proper position and activate the correct muscles.  

 If we didn’t use the right muscles and align the joint correctly we would feel umbalanced and would fall over.

Start simple with just balancing, then progress to adding in different movements (lunges, single leg deadlift) while balancing.

Work faulty movement

I typically love using resistance bands for this.  It helps provide feed back on where my faults are in movement.

When I warm up for squats I love using g mini bands. The resistance from the band tries to collapse my knees in, providing me with the necessary feedback to fight to spread the band.

This helps me train how my hips and feet should feel when my glutes are activated properly in the squat.

It’s developing the motor patterns that will keep us safe from injury as we move.

Thisis why I work a lot of yoga and strength training with my clients. These two training methods are great ways to stretch, strengthen and develop proper range of motion to help you move better and eliminate pain.

None of this will work though if we continue to be the tough guy and ignore the signs.