Our Six Favorite Swing Variations for Lower Body Strength and Power!

 

By Colin McGarty

 

Kettlebell swings are one of our favorite lower body exercises!   They work the glutes, hips, hamstrings, core, lower back and grip like crazy.  Not to mention other muscles too.  It basically is a full body exercise.   Kettlebell swings are accessible to people of all ability levels so long as they are performed correctly.

Kettlebell swings can be used to build strength and power with heavy weights and lower reps.  In fact, for many people the swing is one of the best power exercises out there because it is low impact.  Most plyometric movements are high impact and not always appropriate for everyone.

Or you can lighten the load, up the repetitions, or chop the rest periods to build killer cardiovascular conditioning.  Some of the hardest HIIT and Endurance workouts we do involve a big dosage of kettlebell swings.  So, if you want to be stronger, more powerful and fitter definitely incorporate kettlebell swings into your workout!

 

For all swing variations use the following steps to ensure your form is dialed in:

  1. Start with the kettlebell approximately 12 inches in front of you
  2. Push your but back and squat slightly until you can grab the handle(s). Tilt them towards yourself and flex your lats.  Your back should be flat!
  3. Take a breathe and hike the kettlebell back.
  4. Stand up explosively. Exhaling on top.
  5. Arms remain straight or slightly bent as the kettlebell floats.
  6. Push your hips back return to the kettlebell to that hike position with a flat back and your forearms close to your groin.
  7. Repeat for the desired number of repetitions.
  8. Safely park the kettlebell back to the start position.

 

Sometimes doing the same old swing can be boring.  So, we have given you our six favorite kettlebell swing variations to spice things up:

 

Russian Swings

 

One Arm Swings

 

Hand to Hand Swings

 

 

American Swings

 

Double Swings

 

 

Suitcase Swings

 

 

 

If you want to meet with a Coach and see if we can help you meet your fitness goals, click below!

 

What is Kettlebell Sport?

By Colin McGarty

 

 

Kettlebell Sport is a power endurance competition that involves lifting sub maximal weights for a given amount of time.  Competitors compete in five minute, ten minute and even longer 30 or 60 minute sets.  Kettlebell Sport is also known as Girevoy Sport(GS) and originated in eastern Europe.  As the popularity of kettlebells has increased globally, competitions have gained traction around the United States.

 

Kettlebell Sport lifters develop incredible strength, endurance, conditioning, and impeccable technique on their lift.  Not only that but completing these long sets without placing the kettlebell down is a challenge and forges mental toughness and grit.

 

The standard events are Snatch, Long Cycle Clean and Jerk, Jerk only and Biathlon which is a set of Jerks followed by a set of Snatches.  Long Cycle and Jerk can only be performed with double or single kettlebells.  Males typically perform double kettlebells while woman can choose double or single.  Snatches are performed with a single kettlebell.  Woman can use the 8kg, 12kg, 15kg, 20kg, or 24kg kettlebells.  Men perform their sets with 16kg, 20kg, 24kg, 28kg or 32kg kettlebells.

 

There are multiple weight classes in each event and for each kettlebell size.  So, competitors compete against other lifters in the same event and same weight class as themselves.  The competitor with the most repetitions in the given amount of time wins the event.  On single kettlebell events one hand switch is allowed.  With the double kettlebell the competitor lifts for the whole event without putting the kettlebells down.

 

 

Snatches

 

 

Long Cycle Clean and Jerk

 

Jerk

 

 

If you are interested in learning kettlebell sport join the Seacoast Kettlebell Team!   Our next competition is on May 18th!

 

CLICK HERE FOR MORE INFO!

 

 

Introducing Technical Sparring

Been coming to boxing for months and ready to take your skills to the next level?  Want to see if you can slip, roll or block real punches?

Join us for our Technical Sparring class on Saturday March 2nd at 9:30AM in SKB Dover! You will learn to defend against actual punches and throw punches at your opponent in this technical sparring class.  You and your teammates will be working together to hone your offensive and defensive skills.  You will have a blast and become a better boxer.

You must have the instructor’s permission to join this class.  Email Colin at skbintro@gmail.com to participate.  Space is limited to 12 participants.

Note: Mouthguard and headgear are required.  You can purchase them here:

Headgear!   Ringside Apex Training Headgear

Mouthguards: Ringside Primo Mouthguard

Introducing Small Group Personal Training!

 

 

We have had so many requests for additional dedicated strength training, that we have decided to launch our new Small Group Personal Training program!  You will get all the benefits of personal training while sharing the cost with a few buddies.  If you feel lost in Team training classes, need extra accountability, hate cardio and burpees, then our Small Group Personal Training is for you!

 

This program is specifically designed for people who want to:

  • Work on Form
  • Build Lean Muscle
  • Improve Strength
  • Move Better
  • Improve Their Athleticism

Each full body workout is designed to build both strength and lean muscle and will progress in an ongoing format.  At the end of each training block, you will test your strength and be stronger than ever.  Our initial schedule will be Monday Wednesday and Friday at 6:00 AM, 7:15 AM, 8:30 AM.  And Monday, Wednesday afternoons at 4:155 PM and 5:30PM!

CLICK HERE TO JUMP IN!

Our Soft Launch program on Monday March 11th! 

 

SPACE IS LIMITED.  The first 20 people to sign up for this program lock in at a discounted rate of $189 for 5 visits per month, or $279 per month for two to three visits per week.  You also get unlimited Team Training and Boxing.  After that, the prices will increase.  Message us at skbintro@gmail.com to sign up!

 

CLICK HERE TO JUMP IN!

Make Up and Break Up Bring a Friend Day!

 

 

Grab a friend, or significant other, and drag them to our special Valentine’s edition Bring a Friend Day!  This is the workout that turns break ups into make ups!  You will have a blast, work up a sweat, and then enjoy a refreshing beverage after the workout.  This workout is free and open to the public.

 

Who:  You and a BFF!

When: Saturday February 10th, 2024 at 8:00AM

Where: SKB Dover and SKB Portsmouth

Why:  Because doing it with a special friend is better than doing it alone..

 

Bulgarian Bag Seminar with Ken Blackburn on May 19th!

 

Date: May 19th Time: 10am to 1pm

Location: Seacoast Kettlebell, 25 Horne St, Dover, NH

 

 

The Bulgarian Bag was introduced 12 years ago at the Olympic Training Center in Marquette, MI by creator Ivan Ivanov. An Olympian himself in Greco Roman Wrestling, Coach Ivanov designed the bag to be versatile, effective and ideal for group training scenarios. It simultaneously trains all the attributes on the athletic continuum:

• Strength

• Speed

• Power

• Endurance

• Mobility

• Coordination

 

SIGN UP HERE!

In terms of developing rotational power, core stabilization and grip endurance, the Bulgarian Bag is unmatched! The design of the bag allows for dynamic movements not possible with conventional weight equipment. Thus, the reason first responders, military, UFC fighters and Olympic Training Centers around the world have made it part of their conditioning programs. Watch the below video to see the Bulgarian Bag in action!

 

 

 

Ken will be leading the seminar and is one of only a handful of Pro Trainers in the world certified by Ivan to teach his methodology. What you will learn at the seminar:

• All the basic and dynamic exercises

• Proper technique and breathing

• Example workouts and circuits

• How to combine with other fitness tools

• How to choose a bag that is right for you

• Safe learning progressions

 

*All registrants receive a 15% discount on any Bulgarian Bag orders!

*All registrants receive post course support material Early Registration (before Feb.15th) – $79 Regular Registration (Feb. 16th to May 1st) – $99 Late Registration (After May 1st) – $119 Click the below link to register to save/get early discount!

SIGN UP HERE!

 

Questions – e-mail ken@blackburnfitness.com

Seacoast Kettlebell Classic 2024 on May 18th!

 

 

 

Join us for the Seacoast Kettlebell Classic Kettlebell Sport Competition!

 

Who: Kettlebell Sport Enthusiasts and Lifters!

What: The 2024 Seacoast Kettlebell Classic

When: Saturday May 18th

Where: Seacoast Kettlebell 25 Horne St, Dover, NH 03820

Registration Fee:

Regular – $79

*Registration Closes May 15th 2024!

**Registration fee covers up to two events.  Questions: e-mail skbcolin@gmail.com

 

SIGN UP HERE!

 

Weigh-ins:

Weigh-ins will be held at Saturday May 18th from 7:30AM to 9:00AM.

Travel Information

Recommended Hotel: Comfort Inn and Suites Dover, NH

Closest (Major) Airport: Boston (BOS) or Manchester, NH (MHT)

 

Competitive Events

*Both 5 minute and 10 minute options available for each event except Chair Press, which is only 5 minutes.

Men’s Events

Long Cycle, Biathlon, Jerk Only, Snatch Only, Chair Press

Available Kettlebell Weights: 12kg,16kg, 20kg, 24kg, 28kg, 32kg, 40kg

Weight Divisions: 60kg, 64kg, 69kg, 75kg, 82kg, 90kg, 100kg, 100kg+

IKFF rules and ranking tables can be viewed here: IKFF-Kettlebell-Sport-Ranks-Rules-and-FAQs-v10.2019-1.pdf

Women’s Events

Single Kettlebell Events: Long Cycle, Biathlon, Jerk Only, Snatch Only, Chair Press

Available Kettlebell Weights: 8kg, 12kg, 16kg, 20kg, 24kg

Double Kettlebell Events: Long Cycle, Biathlon, Jerk Only

Available Kettlebell Weights: 8kg, 12kg, 16kg, 20kg, 24kg

Weight Divisions: Women: 50kg, 54kg, 59kg, 65kg, 72kg, 72kg+

IKFF rules and ranking tables can be viewed here – IKFF-Kettlebell-Sport-Ranks-Rules-and-FAQs-v10.2019-1.pdf

IKFF Women’s doubles ranking table can be view here:  WOMENS-DOUBLE-RANKING-TABLE-2018_2019-1.pdf

 

 SIGN UP HERE!

Awards

1st, 2nd, 3rd place for all weight division winners
Best Overall Lifter awards for Men (24kg, 32kg) and Women (20kg, 24kg).
Rankings certificates will be pre-printed and available at competition.

*Weight divisions may be combined to ensure competitiveness.

SIGN UP HERE!

Closed Sunday January 7th Due to Storm!

 

 

We will see you tomorrow for normal hours!

To Our Valued Members,

 

Since 2008 we’ve been committed to providing an outstanding workout at a fair price.  Our goal has, and will be, to keep high quality group workouts affordable for everyone.  Unfortunately, since COVID, the costs of doing business have continued to increase.  Every single operating expense from rent, heat, to disinfecting wipes are significantly more than they used to be.

We will always provide a favorable rate to members who have supported us over the years; however, effective January 1, 2024, we will be raising rates for members NOT paying our current prices of $119 for 8 visits or $129 for unlimited visits per month.  So, anyone not paying 119 or 129 will have a slight increase.  If you have paid in full, it will not affect you.  This jump will be a flat 20% increase equating to approximately $19 or less dollars extra per month.  Our new rate will still be a steal compared to our competitors and will ensure that SKB stays viable moving forward and providing you awesome coaches and killer workouts.

Thank you for your continued support and belief in SKB!

 

 

Best in Health,

 

 

Colin McGarty

Holiday Food Drive Charity Workout November 18th!

 

Dust off your canned goods, the good stuff too–not the refried beans, or old Spam—and get to this workout!  Bring your friends, enemies, or anyone who can donate to the Dover Police Department Holiday Food Basket Program!

 

Join us on Saturday November 18th at 8:00AM for a Holiday Charity Workout!!!  All proceeds go directly to the Dover Police Department Holiday Food Basket Program.  Check out this article describing their program!

 

Who: YOU!!!!   This workout is open to the public!  Bring a friend, family member or someone you hate, that you want to watch sweat it out during the workout…

What: An AWESOME workout that everyone can enjoy!

When: November 18th at 8:00AM

Where: SKB Dover and SKB Portsmouth

Cost: One Non-perishable Food Item—-The Good Stuff!!!

 

Help us support the Dover Police Department Holiday Food Basket Program by bringing in non-perishable food items that will be distributed to local, Dover families in need.  Our local heroes have cut out the middle men and bring assistance directly to people who in our community who need some extra help this holiday season.