The Five Best Kettlebell Exercises for People Over 40

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 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…

 

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Getting AWESOME With Coach Abby May 25th!

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Getting AWESOME with Coach Abby May 25!

 

 

Some of you love her.  For many it’s love-hate.

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!

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We Are Teaming Up With Restore Hyper Wellness in Portsmouth!

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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.

Tell them Coach Luke sent you!

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Check Out Sam’s Story!

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Sam’s Story!

 

 

 

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!

 

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Kettlebell Snatch Like a Pro!

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Kettlebell Snatch Like a Pro!

 

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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Bring a Friend STRENGTH Day—April 27th!

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Bring a Friend STRENGTH Day April 27th!

 

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!

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ALL Classes Canceled On April 4th!

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ALL Classes on April 4th Due to The Winter Storm!

 

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!

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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:

  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!

 

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What is Kettlebell Sport?

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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!

 

 

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Introducing Small Group Personal Training!

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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!

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