5 Kettlebell Do's and Don'ts for Maximum Results


Kettlebells are still the new kid on the block in most big gyms. There are plenty of ellipticals and benches, dumbbells and mirrors, but still only a handful (a small rack if you’re lucky) of kettlebells. Even with ALL the information out there I’ll still see and hear some things being done with these versatile little cannonballs that make me shudder.


What attracts most people to the kettlebell is its devious simplicity and how it can deliver incredible workouts in limited time just about anywhere. From complexes to flows and everything in between you can hit just about every muscle and movement pattern while adding a unique flavor to your sessions.

Here are a few things to avoid as you begin (or continue) your kettlebell journey and some ways to get the most from your training.

#1: Don’t figure it out on your own

The kettlebell is simple in nature and design, but delivers complex...

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7 Tips For a Well-Trained Body

Uncategorized Aug 18, 2020

My name is Adrianne Nina, I’m a fitness and wellness coach based in Los Angeles, CA. I created the brand WELL TRAINED, as a way to share and help others achieve a healthy body and lifestyle. Overall fitness is achieved through a combination of training elements. These are the seven principles for one to make their body well trained.

  1. Breathwork
  2. Ground Movement
  3. Cold Exposure
  4. Mindfulness (Body Awareness)
  5. Nutrition
  6. Resistance/Strength Training
  7. Cardio/Aerobic Training



Breathing is the most essential act of all living organisms, but it’s usually the area which is the least focused. Our bodies are built for us to breathe innately without having to put much thought into the process. Overtime, without the proper attention, our breathing patterns can become dysfunctional and have adverse effects on our well-being. The ideal breathing pattern for a body in its neutral state is slow, quiet nasal inhale and exhale. This is the optimal way for getting oxygen flow...

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Kettlebells Versus Dumbbells


Why not just use dumbbells?

“If you can do it with a kettlebell you can do it with a dumbbell!”

I hear this all the time from people who have zero experience with a kettlebell and it couldn’t be further from the truth. Most tools have a time and place in your training depending on the goal. If you’re just going to do deadlifts, farmer walks, rows or just use the weight to prop a door open then sure, kettlebells and dumbbells offer the same thing. However, if you plan on using the kettlebell for the things that make a kettlebell unique, then no.



Before you think that this is a dumbbell-bashing article and kettlebells are superior in every way, you’re right. End of discussion.

Seriously though the intention here is to shed some light on why kettlebells are unique to dumbbells and what you can do to get the most from each tool. Let’s take a look at the anatomy of...

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5 Snatch Kettlebell Mistakes and How to Fix Them


The kettlebell snatch is a phenomenal movement at building strength, power, endurance and coordination. It’s a fairly complicated movement that can create a lot of pain and strife if done incorrectly so a focus on technique is crucial for success. Leaning on solid technique will allow you to do more, go heavier, and get a better overall session in. 

Get free kettlebell workouts here!

The snatch is a powerful move with any implement, but a kettlebell allows for a couple main benefits. With a kettlebell you can work unilaterally as opposed to both hands on a barbell. This builds single arm strength, rotational power, and balance. The single arm snatch creates an  anti-rotational component that will create more stress on the trunk.

Typically with snatches the bar is dropped from the overhead position taking the eccentric out of the equation. The kettlebell snatch (single or double) creates added stress on the body by imposing a ballistic eccentric where...

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The Kettlebell Windmill


“It makes you comfortable in uncomfortable positions” I said to my client who started complaining about the weird, contorted position I was having them get into. I had one of the pro fighters I trained performing a windmill with a light kettlebell and he was struggling. Not only was he a strong dude, but an insanely capable athlete. Even so, a kettlebell windmill was challenging because it wasn’t about brute strength. It’s about stability and flexibility in a pattern that most people rarely train. 


The windmill challenges your shoulder stability, core strength, flexibility and glute strength all in one. It’s a move popularized by old school strength athletes like Arthur Saxon typically done as a bent press or side press, but morphed into the straight arm windmill. It’s a show of strength and balance that creates a more capable, resilient athlete. 

Get free...

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Creating An Optimal Learning Environment For Your Success

matt berenc Jul 14, 2020

Take a minute and close your eyes. Don’t worry, no one will sneak up behind you and yell “BOO!”. I want you to envision two people, your best teacher and your worst teacher. This can be from any point in your life; as a child or adult, during school or professional life. See their faces and bring yourself back to the last time you worked with them. Now, why did they earn the title of the best and the worst teacher? What characteristics did they possess and how would you describe them?


If you’re like me, when you answer this question the majority of words that come to mind likely have little to do with their technical ability and more with how they made you feel. The worst teacher likely conjured words like belittling, all about them, petty, favoritism, harsh, mean, and self-centered. For the best teacher the words supportive, encouraging, good listener, focused on my success, and...

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7 Coaching Secrets to Help Your Clients Lose Weight

aaron guyett lose weight Jun 24, 2020

As a 20 year coach, I have addressed so many problems with people trying to lose weight, that it would make your head spin.

Join us on our upcoming Fat loss program keeping these in mind and watch your body transform!


In 20 years (more like in thousands of years), there has not been any biological adaptations that make losing weight easier or harder. The humans thousands of years ago, are the same biological, physiological, and psychological creatures that we are today...which is great news!

#1 Coaching Secret to Help Your Clients Lose Weight is Consistency

Consistency isn't a secret, but it tends to be really really hard for humans to do, especially in our distracted modern world. An okay plan with consistency will beat the best plan with inconsistency every time. Consistency not only communicates well for our biology to adapt, it is also THE way for us to make proper adjustments for our...

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6 Tips For Smarter Fat Loss

fat loss marcus martinez Jun 23, 2020
  1. Focus on strength
  2. Decrease rest periods
  3. Be explosive
  4. Walk away the pounds
  5. Take a breath
  6. Sleep in

We just launched our new Fat loss program keeping these in mind and watch your body transform.

Ask nine out of ten random people on the street what their main goal is and you’ll get some variation of “I’d like to lose my spare tire.” Type “fat loss” into your interwebs machine and get ready for a smorgasbord of articles, tips, facts, and PLENTY of contradictory information. Eat this! Don’t eat that! Move like this! Don’t even think about moving like that! 

The other reality is that even when most people hit their goals they tend to gain that weight back at some point, causing them to repeat the cycle over and over (and over) again. It’s no wonder the fat loss portion of the fitness industry has grown exponentially over the last couple decades. 

After years of being on the searching end of info and going through...

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The Intensity Junkie

marcus martinez Jun 05, 2020

True or false? The only way you can get a good workout is when you’re severely out of breath with your heart pounding like a war drum with your legs are as shaky as a new-born giraffe all while being able to see through time. 

Unfortunately, there are far too many people (trainers and trainees) that think this is true. They think that more is better and that the stimulus is the goal of the workout.  

Don’t get me wrong, I love a good sweat-inducing, heart-pounding session that pushes me to my limit, but that should be the exception not the rule. The endorphin rush of high intensity training has been well-documented which may explain why so many people chase that high with faster, more intense workouts.

The problem is that we only have so many hard workouts in us.” Use it or lose it” applies to our strength, range of motion, and work capacity, but there’s a limit to it. If our only focus is doing more all the time, we will burn out or make...

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Build a Stronger Back with these 10 Kettlebell Row Variations


A strong back will take you far in life. While most people are out there focusing on their “mirror muscles” you’re doing your rows and building a healthy, resilient, muscular back. The row is a compound movement that hits your back, shoulders, arms and core. When programming rows it’s important to maintain a 2:1 (or even 3:1) ratio of pulling to pressing. This will help alleviate imbalances and specifically shoulder issues. A stronger front side because of years of pushing horizontally and vertically can lead to rounded shoulders and less than optimal posture which will eventually lead to pain. A strong back from top to bottom will help alleviate postural issues and create a solid foundation for heavier lifting. 

When it comes to pulling there are many implements you can use. Kettlebells offer an ergonomic advantage with their higher position than a dumbbell. The center of mass with a single base (as opposed to two sides of a dumbbell) makes it slightly...

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