Our team is growing! If you are fun, friendly and enthusiastic about fitness we would love to hear from you! We help people change their lives with our Team Training and Small Group Personal Training.
We are currently hiring part time coaches in Dover and Portsmouth. Part time shifts run from 4:00PM to 7:00PM or from 6:00AM to 10:00AM during the week. Or on weekend mornings from 7 :00AM to 10:00AM.
Our next instructor training kicks off July 13th! We will spend up to six weeks mentoring you, teaching you our proven systems and techniques and help you become an AWESOME coach! No experience needed. Email resumes to Colin at skbcolin@gmail.com and let us know why you want to be an SKB Coach!
Get AWESOME with us at Hilton Park on June 15th at 8:00AM!
You will run, sweat, laugh, and most likely cry, during this 50 minute killer workout session. Bring a friend or someone you hate—that you want watch sweat it out! Both Seacoast Kettlebell Dover and Seacoast Kettlebell Portsmouth are welcome to participate.
https://seacoastkettlebell.com/wp-content/uploads/2019/07/hilton-park.jpg523523Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-05-13 07:58:202024-05-13 08:28:28Free Workout at Hilton Park June 15th!
The Five Best Kettlebell Exercises for People Over 40
As we age, it becomes increasingly important to maintain our strength, power, flexibility, and overall fitness. Kettlebell exercises are an excellent way to achieve these goals, as they engage multiple muscle groups and promote functional movement patterns. Our top five favorite exercises for people over 40 are the Goblet Squat, Swings, Turkish Get Ups, One Arm Rows and Deadlifts. Keep reading to
learn about the benefits of these movements and how they can contribute to a healthy and active lifestyle.
1. Goblet Squats:
Description: Goblet squats are a compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and core muscles.
Benefits:
– Builds lower body strength and stability.
– Enhances mobility and flexibility in the hips, knees, and ankles.
– Improves core strength and posture.
2. Kettlebell Swings:
Description: Kettlebell swings involve a dynamic hip-hinging motion that engages the entire posterior chain, including the glutes, hamstrings, and back muscles.
Benefits:
– Increases explosive power and overall strength.
– Enhances cardiovascular fitness.
3. Turkish Get-Ups:
Description: Turkish get-ups are a full-body exercise that involves transitioning from lying down to standing while holding a kettlebell overhead.
Benefits:
– Develops core stability and balance.
– Increases shoulder and hip mobility.
– Enhances functional strength for daily activities.
4. One Arm Rows:
Description: One arm rows are a challenging exercise that targets the back and biceps.
Benefits:
– Improves upper body strength and stability.
– Enhances posture and shoulder mobility.
5. Kettlebell Deadlifts:
Description: Kettlebell deadlifts are a variation of the traditional deadlift exercise that targets the posterior chain, including the glutes, hamstrings, and lower back.
Benefits:
– Builds lower body strength and power.
– Improves hip and spinal stability.
– Enhances overall functional fitness.
Conclusion:
Incorporating kettlebell exercises into your fitness routine can be highly beneficial, particularly for individuals over 40. The five exercises mentioned above target multiple muscle groups, enhance strength, power, stability, and flexibility, and contribute to an active and healthy lifestyle. Remember to start with lighter weights and gradually increase the intensity as you become more comfortable and confident. Always consult with a fitness professional before starting any new exercise program to ensure proper form and technique. Stay active, stay strong, and enjoy the benefits of kettlebell training!
Want to check out the gym and try 7 days FREE! Click below…
https://seacoastkettlebell.com/wp-content/uploads/2024/03/IMG_7459.jpeg637642Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-05-09 08:02:132024-05-09 08:36:59The Five Best Kettlebell Exercises for People Over 40
Either way, Coach Abby is pursuing her Doctorate in Physical Therapy and her last day is Saturday May 25th. She has prepped and planned a special goodbye workout for SKB Dover! Join us at 7:30AM or 8:45AM for her last workouts. We have no idea what she has in mind, so you may cry, run, hide from her, or even just drink mimosas!
https://seacoastkettlebell.com/wp-content/uploads/2024/05/IMG_9290.jpg12811284Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-05-03 14:24:442024-05-03 14:24:44Getting AWESOME With Coach Abby May 25th!
We Are Teaming Up With Restore Hyper Wellness in Portsmouth!
Restore in Portsmouth is offering some killer deals to friends of Seacoast Kettlebell! If you are interested in Cryotherapy, Red Light Therapy, IV’s, or the Infrared Sauna hit them up for 20% off.
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Sam had tried other gyms in the past and barre, but didn’t get the results she was looking for. Since joining Seacoast Kettlebell, she has gained muscle, strength and feels confident! Check out her story!
If you want to meet with a Coach and check out our gyms click below for 7 days FREE!
The kettlebell snatch is an awesome, full body exercise that offers benefits to strength, power and conditioning. Some kettlebell experts believe the snatch is the king of kettlebell exercises and unlike the barbell Olympic squat style snatch you are far less likely to injury yourself. Read on to explore the advantages of the kettlebell snatch, the muscle groups involved, how to perform the exercise correctly, and a sample workout to incorporate it into your fitness routine.
Top Four Benefits of the Kettlebell Snatch:
1. Full-Body Workout:
The kettlebell snatch engages multiple muscle groups simultaneously, making it an excellent exercise for athleticism, overall strength and conditioning. It targets the shoulders, back, hips, glutes, hamstrings, and core, providing a comprehensive full-body workout.
2. Increased Power and Explosiveness:
The explosive nature of the kettlebell snatch helps improve power and explosiveness. As you generate force from the hips and transfer it through your body to propel the kettlebell overhead, you develop strength and speed, which can be beneficial in various sports and activities.
3. Improved Cardiovascular Fitness:
Performing the kettlebell snatch at a high intensity can elevate your heart rate and challenge your cardiovascular system. This exercise can be a time-efficient way to improve cardiovascular fitness while also building strength and endurance.
4. Enhanced Grip Strength:
The kettlebell snatch requires a strong grip to control and stabilize the kettlebell throughout the movement. Regular practice of this exercise can help develop grip strength, which is essential for many daily activities and sports.
Muscle Groups Involved:
The kettlebell snatch primarily targets the following muscle groups:
1. Shoulders: The deltoids and rotator cuff muscles are heavily engaged during the upward phase of the snatch when you raise the kettlebell overhead.
2. Back: The snatch recruits the muscles of the upper and lower back, including the latissimus dorsi, rhomboids, and erector spinae, to maintain a stable and upright posture throughout the movement.
3. Hips and Glutes: The hip extension is a key component of the kettlebell snatch. The gluteus maximus and hamstrings are responsible for generating power and driving the kettlebell upward.
4. Core: To perform the snatch efficiently, you need to engage your core muscles, including the rectus abdominis, obliques, and transverse abdominis, to maintain stability and prevent excessive movement of the spine.
How to Perform the Kettlebell Snatch:
1. Start with the kettlebell approximately 12 inches in front of you with your feet in a hip-width stance.
2. Hinge at the hips and grab the kettlebell handle with one hand, keeping your back flat and core engaged.
3. Hike the kettlebell back between your legs like a football.
4. Drive through your heels and extend your hips explosively, swinging the kettlebell upward. Guide the kettlebell up close to your body.
4. As the kettlebell reaches shoulder level, retract your arm slightly, pulling your elbow back and then punch your hand through the handle.
5. Lock out your arm and stabilize the kettlebell overhead.
6. We recommend beginners lower the kettlebell to their shoulder and then and then guiding it down and back towards their hips into a powerful back swing.
7. Repeat for the desired number of reps!
Sample Workout:
Here is a sample workout involving the kettlebell snatch:
1. Warm-up: Perform some dynamic stretches and mobility exercises for the shoulders, hips, and core.
2. Circuit: Perform 3-4 rounds of the following exercises with minimal rest between each exercise and a short rest between rounds:
– Kettlebell Snatch: 10-12 reps per arm
– Goblet Squat: 10-12 reps
– Push Up: 10-12 reps
3. Finisher: Complete a Tabata-style finisher by performing kettlebell snatches for 20 seconds, followed by 10 seconds of rest, repeated for a total of 4 minutes.
Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the intensity as you become more proficient. It is also crucial to consult with a qualified fitness professional before starting any new exercise program, especially if you have any underlying health concerns or injuries.
CLICK BELOW To Meet with a Coach and Check Out The Gym!
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Grab a friend, or significant other, and drag them to STRENGTH Edition Bring a Friend Day on Saturday April 27th! You will lift heavy barbells, crush kettlebells and get all of the gainZ! Afterwards enjoy a refreshing beverage! This workout is free and open to the public, if you sign up!
Who: You and your SWOLE-mate!
When: Saturday April 27th at 7:30AM or 8:45AM! SIGN UP at the front desk!
Where: SKB Dover and SKB Portsmouth
Why: Because friends that LIFT together, stay together….
Email Coach Lisa at skbintro@gmail.com to sign up for Dover or Coach Luuke at skbportsmouth@gmail.com for to sign up for Portsmouth!
We have cancelled all classes in Dover and Portsmouth due to the winter storm. This includes all morning and afternoon classes, 3pm, 415pm, 530pm & 645pm. So sorry for any inconvenience.
We will see you tomorrow Friday the 5th for regular classes and boxing!
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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:
Start with the kettlebell approximately 12 inches in front of you
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!
Take a breathe and hike the kettlebell back.
Stand up explosively. Exhaling on top.
Arms remain straight or slightly bent as the kettlebell floats.
Push your hips back return to the kettlebell to that hike position with a flat back and your forearms close to your groin.
Repeat for the desired number of repetitions.
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!
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