WAKSC Cali Open/ World Championships KB Competition

If you didn't know, last weekend I got to compete in my second kettlebell competition. But honestly, I don't know how you wouldn't have known cause i was talking about it nonstop. Like,  an obnoxious amount. (No regrets, but i know that I was talking about it a lot).

I competed in long cycle (for the first time with double bells) and snatch. All 12 kg bells. 

Training was with my badass and super amazing coach Brittany (@kbfitbritt) at Kor Strength and Conditioning (@mykorstrength). Literally couldn't have done it without them. If you're wanting to get into KB Sport, definitely shoot Britt a message cause she's awesome. 

So my goals this time around were: 

Long Cycle - Finishing the full 10 mins, over 70 reps 

Snatch - over 200 reps 

Long Cycle: 

Set: Finished with 75 reps! Had a few ugly reps but I found a pretty decent rhythm throughout the set and I was able to push myself the last minute! 

Long Cycle takes a pretty good amount of cardio & I feel pretty solid on my cardio. Definitely was feeling fatigue in that last couple of minutes (longest I had gone with 2x12kg was 8 mins) but my thought process is, if I can convince myself to run for 2 hours, I can convince myself to keep lifting for however more minutes ! :) 

Long Cycle was also great because I had Britt there the whole time coaching me through it, and even though I definitely zone out during my sets, I definitely appreciated having her there reminding me to keep my form and head straight throughout the set.

Results: 
Rank 1, Overall 2 

Snatch: 

Set: finished with a whopping 229 reps!!!!!! 

Absolutely destroyed my goal and I was/am SO proud of myself! It was the best  set of kettlebell lifting that i have ever had. I went in with a goal, and i was absolutely determined to beat that goal. I pushed myself really hard and I felt really strong throughout the set. I was wayyy more nervous for this set than I was for the Long Cycle set because I had set such high expectations for myself. But with my training, and the support of my team (if you watch the video you can hear them, mostly marian ( <3 @marianjhart) dan (@musclehipster) and JJ) cheering and yelling throughout the set) I hit and exceeded my goal. shout out to JJ for filming this set (@jjsavestheday) 

one of the best parts of that video is after the set... the counter couldn't keep up with me, so I thought I had hit 212... but then he came up and showed me the official count which was the 229 and you can see my eyes double in size.

So proud of that set. 

Rank 1, Overall 1. 

(beat second place by about 50 reps!) 

Overall, this was SUCH a fun weekend. 

Beyond my own sets, my team did awesome and I got to watch my friends hit their goals and lift crazy weights and I love it. I love getting to see people be successful in their sets. One of the best parts of kettlebell sport is how supportive everyone is and everyone is rooting for each other. It is such a cool environment to be in. AND I got to meet SO MANY cool people that I have been following on IG and I got to see SO MANY badass people lift. I got the opportunity to see some of the best lifters in the world compete which was so cool and so inspiring. Legitimately gets me so excited to keep pushing myself to get better for the next one.

If you have questions about Kettlebell Sport, leave'em in the comments below! Or send me a message on instagram and/or facebook page!  If you want to start training for something you're excited about and need some guidance... send me a message or check out my program packages! 

what is: kettlebell sport?

once i moved down to san diego i started training in kettlebell sport, which i didn't even realize was a thing until i started following people under the "kettlebell" hashtag on instagram. i ended up following a bunch of people, some of which were kettlebell sport athletes, and then i was  like, "hmmmm,... i think i want to do that."

So when I moved down to San Diego, I booked one on one sessions with Brittany (@kbfitbritt) so I could figure out HOW to do kettlebell sport, which has very different techniques from the average kettlebell workout. and then joined team KOR (@mykorstrength) so I could start to learn more and prepare for a competition! but that's not the topic of today's post.  Today I am going to explain what exactly kettlebell sport is because i have been explaining it to friends and family since i started getting into it, and i figured there were other people who had questions on what i've been talking about all the time!

SO. here are the basics of what kettlebell sport is: 

(disclaimer: I do not know everything about KB sport, but this is my basic understanding of it all!) 

there are three main events: 

all of these events are for 10 minutes, and if you drop the bells you cannot pick them back up. There are competitions that do 5 minutes, as well. but they are not ranked events (as far as I can tell)

Snatch : one bell, you swing the bell overhead as many times as possible in 10 minutes, you can switch hands once throughout the event. 

Long Cycle: double bells, clean and jerk, for as many reps as possible in 10 minutes. clean being swinging the bells back through your legs and up into a rack position, and then jerk (basically a press that uses your legs to get it overhead)

Jerk: double bells, just jerking the bells overhead nonstop, for as many reps as possible in 10 minutes.

Other events include: 

One Arm Long Cycle: Fairly self explanatory, it is long cycle, as listed above, just using one arm instead of two. And this allows for a hand switch.

Double Snatch: Snatch two bells up and either drop back into rack and then snatch them back up or just snatch them as you would with one arm. (I haven't seen this at except in instagram videos, so I'm not sure if its an event typically seen at any competition) 

Biathlon: This is competing in a 10 minute jerk set, and then a 10 minute snatch set. With rest between those sets.

Other things to know: 

• kettlebell sport is also known as girevoy sport, and the terms can be used interchangeably.

• the sport originated in Russia.

• sport kettlebells, regardless of weight, are the same dimensions.

• The weights you can compete in are all in kilograms, which are 8, 12, 16, 20, 24, 28, 32, 36, 40, 44, 48.

• Fixation! You have to fixate at the top of each rep, otherwise it does not count. What is fixation? That is a complete arm and body lockout at the top of the rep, with the lifter and the bell completely motionless.

• Scoring is calculated by several things: the reps, the lift, the weight of the kettlebell, and the weight of the lifter. so basically, if two people are lifting the same weight KB and hit the same reps, but one is lighter... the lighter person would win. there is a full on mathematical formula that calculates the scores in a competition if you are interested in looking into it.

EDIT:

As of 2020, Kettlebell Juggling has been added to Kettlebell Sport.

Kettlebell Juggling is judged by a panel who give points for number of rotations on flips, timing, turns, and style. My understanding, is that it’s kind of judged like ice skating. Though I have not found a scoring system online yet.

and that's the gist of it! there's obviously a lot more nuance as you get into it, especially into the technical side of things. but now, hopefully you can understand the basics of kettlebell sport! 

kettlebell sport is a great endurance sport and an amazing community of people! i have legitimately made so many friends through this, and if you're thinking about trying it out, i would go for it! it can be super intimidating, for sure, but you won't know if you like it if you don't try! 

any questions? want to start learning more about fitness or kettlebells?  leave me a comment below or send me a message on instagram or facebook! 

Kettlebell Training to Prevent Shoulder & Back Injury

By Kettlebell Kings

Kettlebell Training to Prevent Shoulder and Back Injury

Working out with kettlebells, whether it’s for sport or fitness can help increase strength and endurance, as well as decrease your chances of serious injury. Many kettlebell workout routines are full-body focused, and your entire body is being forced to move and stabilize muscle groups throughout the exercise. This strengthens the body and prevents future damage. The shoulders and back are especially vulnerable to injury when performing high-impact, weight-heavy workouts. Several kettlebell exercises can be done regularly during warm up to prevent back and shoulder injuries by building up and increasing the mobility of these areas.

Kettlebell Exercises to Prevent Shoulder Injury

When it comes to the shoulder, your rotator cuff is mostly to blame for muscle weakness and imbalance during exercise. The rotator cuff consists of four muscles tied together with the vital job of holding the ball and socket joint in place, allowing for mobility of your arm. Many exercises fire up the shoulder muscle and help increase stability and range of motion without irritating the rotator cuff.

The Kettlebell Swing – This exercise isn’t an apparent shoulder-specific movement since it is a full-body movement. However, it is an essential exercise for stabilization of your shoulder muscles. To execute, stand with your feet slightly wider than shoulder-width apart, back arched somewhat and bend at the hips, forcing the kettlebell back and behind your legs. As you swing upward, thrust your hips forward and squeeze your glutes to propel the kettlebell up and away from your body. As you swing the kettlebell upward and as it falls downward, the rotator cuff muscles must contract to hold your shoulder in place, building strength and preventing future injury. Warm up with this exercise using a lighter weight, performing three sets of 10 to 12 repetitions to activate the shoulder muscles before a strenuous workout.

The Halo – Unlike the full-body motion of the kettlebell swing, this exercise focuses primarily on the muscles within your shoulders and is less cardio intensive. To perform this move, hold the kettlebell by the outer edges of the handle, pointing it toward the ceiling as you rotate the kettlebell in a circular motion around your head. This not only works the rotator cuff but the pectorals of the chest, deltoids of the shoulders and triceps located in the back of the arm. It is also an excellent way to warm-up the core muscles that are integral to any exercise routine. Warming up with three sets of 10-15 halo movements before a workout can keep your entire shoulder complex safe from injury.

Kettlebell Exercises to Prevent Back Injury

According to Physical Therapy Web, an estimated 80% of Americans will experience some type of back pain during their lifetime. This number could be substantially decreased if the general population would adopt a regular training program that includes kettlebell movements focusing on strengthening the back and spine. If the muscles surrounding your back are weak, it will compensate for the inadequate muscle strength, potentially causing injury such as a muscle pull or worse, a herniated disc. For example, if your glutes aren’t activated during a goblet squat, you will be more likely to use your lower back to lift the weight, increasing the potential for permanent damage. To ensure your glutes are firing it is also important to stretch your hip flexor muscles. Many exercises focus on these areas, improving their strength and allowing for less strain on the lower back.

The Kettlebell Snatch – This exercise is an excellent example of a movement that strengthens your glute muscles and opens up your hip flexors to protect your lower back. Unlike other exercises, it is a complex, full-body movement that should be mastered before executed. As you would in a kettlebell swing, stand with your feet slightly wider than shoulder-width apart, back slightly arched and knees bent. Unlike the swing, you will only place one hand in an overhand grip position on the kettlebell. Using your hips and glutes, swing the kettlebell upward, keeping your elbow pointing outward as you pull the kettlebell slightly closer to your body and let the momentum drive it upwards. Unwind your hand and let the kettlebell fall downward, hinging at the hips and bending the knees as it approaches the bottom of the movement. Again, this is an advanced movement that works the shoulders, as well as the mid and upper back. After you have conquered the kettlebell swing, feel free to tackle this exercise using correct posture. By strengthening the muscles surrounding the back, you will be preventing injury and enhancing full-body strength. Warm up with this activity by doing three sets of 10-12 reps with low weight on each arm.

The Renegade Row – This not only builds strength in the upper back and shoulder complex, but it also requires stability of the core. This exercise will require two kettlebells of equal weight. Gripping the handles of the kettlebells, get in a pushup position, pushing off of the kettlebells to straighten both arms. Stabilizing your core, drive into the ground with your left foot and pull the kettlebell toward you with your right hand, lower the kettlebell and repeat on the other side. Maintaining core strength throughout this entire exercise will require squeezing and therefore strengthening of your upper back muscles. Using light weight, warm up with this exercise doing three sets of 10-12 repetitions on each arm.

It is important to note that you should never perform a kettlebell exercise if you feel pain or discomfort, especially when you are recovering from an injury. These exercises are only intended for advice concerning prevention, and a licensed physical therapist is always the best option for rehabilitation of particular muscle groups within the shoulder and back.

For more information regarding kettlebell workouts for injury prevention, as well as routines that you can perform in the gym or at home, check out our website at http://www.kettlebellkings.com/or call 855-7KETTLE for more information. We sell the most reasonably priced, high-quality products and come highly recommended by kettlebell sport athletes and regular gym goers and owners. We care about getting you the right product to increase your strength, stamina, and cardiovascular health to prevent unwanted muscular and joint injuries. We publish more helpful information about how to train with kettlebells on our blog as well!