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!
https://seacoastkettlebell.com/wp-content/uploads/2022/01/Blue-And-White-Snow-Mountain-View-Greeting-We-Are-Closed-Facebook-Post.jpg788940Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-04-03 19:21:222024-04-04 11:12:00ALL Classes Canceled On April 4th!
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!
https://seacoastkettlebell.com/wp-content/uploads/2024/03/IMG_7361.jpg12791284Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-03-14 11:21:252024-03-14 14:17:56Our Six Favorite Swing Variations for Lower Body Strength and Power!
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!
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!
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!
https://seacoastkettlebell.com/wp-content/uploads/2019/10/383205EC-B6CC-4640-B77E-37189DB6C3BF.jpg26262626Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-02-07 13:35:112024-03-05 11:52:50Introducing Small Group Personal Training!
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..
https://seacoastkettlebell.com/wp-content/uploads/2024/01/Break-Up.jpg10801080Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-01-30 11:44:042024-02-20 07:03:05Bring a Friend Day February 10th!
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:
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!
https://seacoastkettlebell.com/wp-content/uploads/2024/01/kenb.jpg17231340Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-01-18 09:42:072024-01-18 10:01:57Bulgarian Bag Seminar with Ken Blackburn May 19th!
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.
https://seacoastkettlebell.com/wp-content/uploads/2019/12/kbsportamanda.jpg960960Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-01-18 08:02:572024-01-18 12:16:28Seacoast Kettlebell Classic 2024 on May 18th!
https://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.png00Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2024-01-07 05:38:102024-01-07 05:38:10Closed Sunday January 7th Due to Storm!
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!
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.