Guys! Today I want to go over something that i have gotten MANY questions and email about, specifically from my KBIA Certified Instructiors and senior students from our DVD and Class community: . The Shallow vs Deep Kettlebell Swing: FYI, BOTH ARE CORRECT, and both have different benefits! 👉SHALLOW SWING: A more shallow KB swing requires a short, powerful hip snap; ideal for reinforcing explosive movements: anyone who will need to sprint, speed up quickly, kick with power and speed will benefit from this type of motion. While ideal for soccer, basketball, football, tennis players - the shallow swing doesn't work as much mobility. 👉🏾DEEP SWING: The deeper swing is better for those who need more mobility in their movement patters; lets say grapplers (judo, jiujitsu, martial artists). AND NOW THE STANDARD Kettlebell Swing Step-by-Step: STEP BY STEP: 1. With both hands, pick up the kettlebell by the handle and sit back in a hinge, bending first and more deeply at the hips, then at the knees. 2. From the hinged position, swing the kettlebell back and behind your knees. 3. Swing the kettlebell up to shoulder level with your arms straight as you thrust your hips forward and raise your torso back into the standing position. • Make sure your butt muscles are engaged by squeezing your glutes together tightly. • Do not raise the kettlebell with your arms. Your arms and the kettlebell should feel weightless through the entire motion. 4. At the top of the swing, remember to keep your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell no higher than chest level as you rise to a standing position. Do not bend back at the top of the motion. 5. Continue without stopping back down into your hinge and repeat steps 1–4. Create a nonstop fluid motion of the swing, with the kettlebell going behind the knees and back up to shoulder level. FORM: The first thing to understand with kettlebells is that you must link your body together into one strong chain of action. This principle ensures that you will not be placing too much pressure on any one joint or muscle. Additionally, it will secure the total-body principles on which kettlebell
thank you ♥️❤ for tagging us in your #TBT moment @beautifulxlifebjj --- that was a gr8 day ;) #LiveYourDreams #KBIA-yay!
more of that #MOBILITY flowwwww we've been DARING you to devote just 10mins, 2x a week to... you can (read 👉 yesterday's post) make your own flow, by truly tuning into your body, BUT Dasha did want to give you a few new ones (first two movements are amazing for the external obliques - and this hip mobility drill you see on the cover of the video are ALL NEW for you & worth a try!!! Happy, Mobile Sunday-yay!
if you feel like you deserve Saturday, then do Saturday like it deserves to be done -- they key isn't to completely shut yourself off from everything good and yummy in the world, the key is to maintain a level of discipline and self respect, never making recreation and a bit of indulgence for into a habit... so go on - ENJOY! and live the 25/75 percent rule we always discuss in all of our KB program guides 🙏
listen with 🎼🎷🎧 volume; take a mat... place it on the floor and just sit on it in any way that feels comfortable to you... now begin to move left and right with the neck, shrug the shoulders, breath deep into the belly and just relax... tune the 🌏 out for a sec... now, ask your body which way it feels like going, and follow it... not worrying about following a flow of staying in and stretch, position or posture for any specific amount of time... move around the finger and wrist joints, the ankles, spine, neck, knees... get into stubborn areas and breath. 10mins. & done.
Went ahead and decided to give you a few different tools to give you that BOOTY 🔥🔥 so this is a great super-super-super set Basically 3 consecutive exercises, no breaks, rest no more the 60sec after all three are done 4 sets Then rest 1-2mins Continue onto second super-super-super band set No rest between the three, rest no more the 60sec after all three are done 4 sets & done, or, Add in Kettlebell swings to Kettlebell deadlifts same structure as above, no rest between 4 sets. AND HAPPY FRIDAY!!! (fyi guys, no make up, no fuss in this video, I only dress sexy in my own gym;) mostly for my hubby. So excuse the messy hair and sweaty top.
what's more important how much you weigh, or how well you move? #FocusOnWhatMatters
listen with volume ----> look over this progression (sped up 2x) and follow slowly, each sequence is slightly more challenging then the next -- go slowwwwwwwwer then you think needed, and keep those heals on the ground. BREATHE. Do 4x each side, 1,2,3 and maybe version 4, the last one. And I PROMISE this will also give you that core-lower body- and back burn!
HI EVERYONE! I wanted to let you PLAY today, so here is todays workout or workout BONUS set - I know you are LOVING the tricep dips... So, this is a Complex, but as you learn in KBIA Instructor Certifications there are different types of Complexes: KBIA Instructors, you should know the difference! 1. Succession 2. Sequence 3. Combination For the rest of us, the Moves & the Workout: . 30 seconds of Gun Slinger Swings 30 seconds of Tricep KB Dips (yes Ill be teaching this in 7pm class) Glide through 30 seconds of varied PushUps 30 seconds of High Climbers/ Switches Glide Through 30 seconds of Rows REST 1-2mins, breathe Repeat 4x DONE! . Form: HINGE! in your swings and rows Strong Core Dont Collapse the back . Do as a Bonus or its own workout today! ❤❤💯 . . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellComplexes
I was just about to post a typical - stereotypical booty pic for #Humpday - you know that type that may get you to workout a bit today, or just look at my body and your body and your co-wokers body and then get you all wrapped up and critical thought... but then I though wait a second, i think our community deserves a bit more today... . There is nothing wrong with having esthetic goals- I public speak for a great variety of companies and i always talk about aesthetic goals as a catalyst for great goals; you start out working out to lose some weight for that beach trip, or tone up for summer, and suddenly you find a path of greater self discovery - your goals evolve to being able to perform a pushup. Your training is now a healthy part of your routine. You see more for yourself. Aesthic goals can also help us discipline, Dali Lama always talks about happiness stemming from a level of mental discipline. Now often some of the first discipline we encounter is getting our hair done, doing laundry, making sure we look presentable. That is a prime example of a positive aesthetic effect. But if you get caught up in something, it turns negative. Even over training or becoming obsessive with your workouts can become toxic to your physical and mental development. The key is to maintain balance not in the literal sense, because everyone has a balanced imbalance in their routine (maybe something you value more, or want more). But it's about having a greater vision for yourself, making measurable and positive goals that look past the aesthetic and right into the heart of your potential. . My mentor told me yesterday that he maintains this by giving himself a 'self assessment' every month or two, checking to see what level of consciousness he lives on; what his goals are for himself and what his focus is. Give yourself an assessment; what are your dreams, hopes and goals... now how do those match your daily habits? Now are you shorting yourself? are you capable of more? Do you make small goals and are you able to reach those personal milestone? Are you patient with yourself? . Try the exercise. And keep climbing - everyone has a mountain, a sandmen and a hill to conquer -
Today I'm giving you guys more strength coupled with amazing shoulder mobility that anyone can do anywhere . THE STRENGTH THO, is a bit more challenging to execute because of the grip/ kb - a single-arm BOTTOMS UP position . Now this bottoms up version has two options; . 1. OPTION ONE I bring the kettlebell bottoms up straight up almost on a straight line without externally rotating that's going to be the easier of the two . 2. OPTION TWO Option two uses the more difficult version to give me a greater range of motion (and potential instability) . ESSENTIALS; Now the press form is essential!!! stability in the core, back and shoulders is crucial here and the Kettlebell will not let you lie -- which is one of the reasons I absolutely love this movement it really make sure you have that strong structure: the knuckles a line with your elbow and that's the way all of your holes for a cut above should be but most people are pretty faulty in the wrist and that's why this is a great option . WHY?! This movement can serve as a great variation for those of you that can accomplish a heavy overhead press Or as I tell my instructors, if your studio or class or doesn't have heavy enough kettlebells to keep challenging your students or your clients this is a great variation of an overhead press that will challenge anyone ---> one of countless you'll learn in KBIA . THE MOVES 1. So I gave you two overhead press creations the second being more advanced and you can work that for ten reps, or five or until you feel like you're losing the hold 2. In the second option I took that bottoms up press and took it to a bow and arrow which is a traditional movement from KETTLBELL KICKBOXING and it's also the first few steps of your traditional Turkish-Get -Up . THE MOBILITY During your rest, stand next to a wall and begin to rotate around the shoulder - keeping your shoulder down and packed. Do that for 30seconds straight then switch, then go back to your intervals & SMILE!
never underestimate the full possibility of a wonderfully epic Tuesday ♥️🙏🌏
Listen with volume and ENJOY these mini Complexes to a 1min work 15/20/30 sec rest x a circuit of 4 rounds! & that's your WORKOUT!!! !!! THE WORKOUT 1. Swing - double handed cleaning- squat 2. Deep climbers to leopard push up 'pull' (modification show on knees) 3. Swing to Half Beat Swing (hinge) 4. Raise resting kb overhead to Sprawl 1-for-1 5. Swing to double handed clean - to reverse lunge to side sitUp KB trademark getUp 6. Leopard Kickouts to Crab Reaches REPEAT 4x in a circuit 1min W♥️RK, 15/20/30 sec R🙏ST ❤❤💯 . . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellComplexes
just about sums up Monday for those of you that still have to start the grind today, despite the whole national holiday thing #KeepLaughing #KeepMoving
Sunday, Monday, all the days after, just as the great blessings in between... #positiveThoughts healthy bellies, great company and the opportunity to work for something important to you 🙏 = #Gr8Ful.
FYI, This can be it's own 15min killer workout to hit all the muscles, mobility and a bit of cardio-respiratory ! THE MOVES: 1. Negative piston down (heal on ground, use wall for balance if you need), in consecutive reps either piston back up or use the other to help you up 2. From last piston slowly roll back to a 1-2-3-4-5-6-7-8 count hallow hold (is one rep), back to floor 3. Kick ups from lifting the hips up from the ground and twisting (1 rep is two on each side) 4. Deck squat up 1 rep is one, use arm if you need 5. Drop into a plank, then low plank to mermaid (an elbow planking downward dog) . ROUND 1: 2mins on in a Flow as seen here, in round one each move is done 1x before you move to the next - rest for 45secs . ROUND 2: 2mins of work, each move done 2x before moving to the next - rest 1min . ROUND 3: 2min of work, each move is done 3x before moving onto the next - rest 1min, 15 seconds . ROUND 4: Each move is done 4x before moving on . When finished with round 4, out 5mins on the clock, sit back on the mat and begin to breath nose to belly, deep for a count of 4 in on one breath and a count of 4 out on one breath Then slowly begin to move in any way the body wants. Stretch. Go through motion. Just move. No thought. THE END!!!
Sat night is probably not the best time to lecture you on Pistol/ Piston squats but hey... (pistol squat or not, STAY ACTIVE on your weekends, get out, hey moving & ENJOY YOUR BODY!!!) . WHY DO PISTOL SQUATS? Symmetry Pistols can help eradicate imbalances between the two sides of the body -- and should be valued as much if not more then heavily weighted squats. . If you can squat 500 pounds but can't do a pistol squat -- that's a bit of an issue. . Simplicity Pistols build great strong legs without needing to go to the gym, or have any equipment. . Efficiency Pistols simultaneously train strength, balance, and mobility, core strength, coordination with just one exercise. . FORM I recognize this Exercise is not appropriate for most beginners —yet. It may be a nice long-term goal for many of them to work toward, *** Before you even think about beginning to work specifically toward a pistol, make sure you can do at least 40 consecutive two-legged bodyweight squats with a full range of motion. . *** heal on the ground! START WITH; -- Controlled/ box pistols (put a bench and start there). -- Negatives: go down slow count of 5, then 10 then 15 then 20. Remember, negative reps build positive strength -- Then build negatives down with assisted (hold a wall to help you up
the best part about today at the KB flagship location was -- FIRST and foremost working on Skype with another incredible instructor candidate Jessica Remirez, from Cali who after taking her KBIA test next week will be opening a studio with her husband!!! ---> the second best ☝🏽, putting our new intern (whose work we have to grade for school) to help with the 'Kettlebell correctives' portion of the course -- he's never swung a KB before so Jess had her digital eyes and hands full :) ---> last best part, bringing Lola to work and watching her pass out on the 4th hour (Jess and I were going strong). . Need more info? EMAIL US; Rachel@kettlebellkickboxing.com to see if you qualify!
when you start to feel a bit off, maybe the world around you isn't drumming to a beat you're comfortable with, or perhaps the world with-in... daily challenges often come with self doubt, the key is to recenter by looking at the opportunities, things and people in your life -- taking an inventory, then an audit of the most important elements. If you spend a total of three hours on the beach in a bikini all year, but then spend 365 days mentally obsessing and being dragged down by a few hereditary dimples on your A's, the audit MUST happen, and it will take real WORK to purge yourself of this negative self punishment and doubt. Similarly, if you are feeling lost in a world whose news are often cloudy and leave you feeling doubtful- do stay informed, but afterwards purge your doubts by centering yourself around your community - your family, closest friends, the people you sweat with e dry day in your KB classes... the world is made of people, diverse and beautiful and honestly mostly good people who want the same things as you; love, acceptance, good challenges, opportunities and laughter. IT IS YOUR JOB to recenter your perspective daily - like doing the laundry, make a habit of looking at the world and yourself in an educated, informed but POSITIVE and open minded way. -- @dashaanderson ☕️ thoughts.
Hi guys!! I wanted to give you a complete workout today and I wanted to use some fun new tools but at the same time if you don't have battle ropes then the circuit could be easily completed by just simply putting in your leopard crawls for around one/ leopard twists to Burpee round two/ and reverse leopard crawl for around three . Now you should all be familiar with these moves because they're in all of our home fitness programs . Even though battle ropes are really fun and have great aerobic and anaerobic capacity -- make sure you pay attention to form when you're using them ; 1. do not hold your breath 2. keep your shoulders back like I briefly shown on the video 3. make sure you're not collapsing your posture . Now I've seen a lot of battle rope movements done from the squat position but very few people bend at the hip - to hip hinge you'll see that executed in the second round of ropes . THE WORKOUT So now for your progression: Each round is one minute with 15 second reset break If you feel like you're not conditioned enough for one minute go for 30 seconds with the same 15 second reset break Each movement should be executed with the highest amount of quality for form And you should you for sex so 4×3 that's 12 with your brakes should be about a 15 minute workout . THE MOVES 1. Gunslinger swings 2. Battle ropes same time arms- from squat 3. Hallow hold with ADVANCED neck option/ or modified 1 foot to floor ----> REST 60secs 4. Swing, double clean step 5. Hip Hinge same time battle ropes 6. Plank pushUps to extended plank ----> REST 60secs 7. Monkey swings (advanced) 8. Alternating ropes from squat 9. DeckSquat to PushUp ----> REST 2mins ❤👌🏿👊Repeat above 4x 💯 . . . #Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellComplexes #battleRopes