Kettlebell Oegstgeest

Dag buurt- en dorpsgenoten,

In Oktober is het dan zover en dan zal ik namens KiKa Extreme deelnemen aan de Ironman van Cascaïs. Het doel is zoveel mogelijk geld ophalen voor de behandeling van kinderkanker.
Wil jij hier graag aan bijdragen? Dit is nu ook mogelijk door je statiegeld bonnetjes te deponeren in de daarvoor bestemde brievenbus bij de Jumbo gelegen aan Rustenburgerpad 9 in Oegstgeest (Nieuw-Rhijngeest). Dit kan in elk geval tot eind april. Direct sponsoren kan natuurlijk ook via

https://www.kikaextreme.nl/maikel-wevers-cascais-2024-full-distance

Groeten,
Maikel

New equipment.

Finally I was able to get my hands on some heavier kettlebells.

Here in the Netherlands it is difficult to find kettlebells heavier than 40kg, at least for a reasonable price.

Lucky me I was able to buy not only a 40 and 48kg but also a 56kg kettlebell today.

Very much looking forward to using these weights and they will allow me to achieve the Sinister Challenge at some point.

Will come back with an update for sure.

30 minute workout of today.

Workout requires a kettlebell and dumbell.

Choose whatever weight kettlebell and dumbell is challenging.

Aim to make it the full 45 seconds but if this becomes to challenging in the last few rounds this is not a problem. Just take rest as needed. If making it through the first 45 seconds is already to difficult you might want to use a lighter weight.

Have fun and feel free to share, save or ask questions.

Today’s workout.

20 minutes EMOM (every minute on the minute).

5 x deadlift (1,5x bodyweight)

Warm up doing by doing 5-8 reps with 50, 70 and 85% of the final weight.

Why deadlifts?

1. Activate your hip extensors
Deadlifts are among the best exercises for training your hip extensors.

2. Reduce lower back pain
research suggests that for mild mechanical low back pain, deadlifts can be an effective tool for reducing or reversing this ailment.

3. Improve jump performance
Research suggests that deadlifts are among the most effective strength-training exercises for improving maximal jump performance.

4. Improve bone mineral density
Advanced loss of bone mineral density results in osteoporosis, which greatly increases the risk of fractures among older adults. Fractures can lead to a cascade of ongoing physical health problems related to loss of mobility.

Fortunately, a large body of research supports the use of resistance training to slow or even reverse age-related loss of bone mineral density. This includes the use of exercises such as the deadlift.

5. Activate your core
Training your trunk muscles and core is a key aspect of well-rounded fitness programs.

While many different exercises train your core, research has suggested that deadlifts and other free-weight exercises are an effective way to activate and strengthen the muscles that stabilize your spine.

6. Boost your metabolism
When it comes to effectively increasing your metabolism through movement, studies suggest that resistance training with exercises like the deadlift may be among the most efficient methods to increase calorie burn, all with less overall time spent training in the gym.

7. Carry less risk during failed repetitions
For example, deadlifts allow you to lift large amounts of weight without positioning the weight on top of you. In the event of a failed repetition, you can usually safely drop the weight without risking major injury.

8. Offer simplicity of equipment
All you need is a barbell and some plates, or a weighted object with a handle, such as a kettlebell, to perform the movement.

Will start to provide these multiple days a week.
They will always require minimal equipment, think about a kettlebell, dumbell, resistance band and now and then a barbell😉.

I will not mention specific weights as this is something you can decide for yourself.

Have fun💪🏻👌🏻

Always great when there is a Gym when you are on a business trip. Back at home I haven’t worked out in a gym for over two years. But it is great to see that by doing Kettlebell training you maintain a certain level of strength.
Which in this case allows you to go heavy on the machines, where you do not need to worry about balance, core muscles etc.

From time to time i do enjoy it.

What do you guys prefer?

1️⃣home workout with minimal equipment.
2️⃣ workout in the gym

Interesting to see what the outcome will be.

The Kettlebell swing.

Over the past decade, kettlebell swings have grown in popularity as a quick full-body workout.

Originating in Russia, kettlebells (called girya in Russian) are associated with great power and strength. They were originally used to measure against the weight of various goods but were eventually used in strength competitions.

But what are the main benefits from this exercise?
The list might be endless but all in all some of the most common benefits are:

-Better cardiorespiratory fitness. Kettlebell swings involve your whole body, which requires your heart to beat faster to pump blood throughout your body.

-Stronger posterior chain. Unlike many exercises that focus on the front of your body, kettlebell swings target your upper and lower back, glutes, and hamstrings, known collectively as the posterior chain.

-Greater explosiveness and power. Kettlebell swings require high force development and activation of muscles of the posterior chain, which can improve your overall fitness, performance, and power.

-Full-body workout. Kettlebell swings use your upper body, core, and lower body for an excellent full-body workout.

-Powerful calorie burn. Kettlebell workouts are high intensity and can burn a lot of calories in a short time. And you may burn more calories after the workout due to post-exercise oxygen consumption, which is a temporary increase in metabolism to support recovery.

-Low impact exercise. Kettlebells keep your feet planted on the ground, which reduces force and pressure on your knees.

Pretty awesome right?

So finally how to perform the exercise:

Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down.

Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Be sure to keep your back straight and engage your core.

Exhale, contract your glutes, and push your hips forward to lift your body into a standing position.

Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees.

Congratulations you just made a kettlebell swing😉

Yesterday I came back home after spending some amazing days at the beautiful island of Elba. We went hiking, did a mountainbike tour and enjoyed the fine food the island has to offer. And best of all I was hosted by my brother who lives on the island. Thanks for the amazing time.

Inschrijving ter overname. Stuur een bericht voor meer info.

Ik ben helaas vanwege een nieuwe baan niet in de gelegenheid om deel te nemen op 9 en 10 juli aanstaande. Mocht iemand genegen zijn om mijn inschrijving over te nemen, stuur me dan een bericht.

Ik ben helaas vanwege een nieuwe baan niet in de gelegenheid om deel te nemen op 9 en 10 juli aanstaande. Mocht iemand genegen zijn om mijn inschrijving over te nemen, stuur me dan een bericht.

Mindset is key👌🏻

A different workout these days.

My brother and i took out bikes to the hills of Limburg. Although the weather today wasn’t as nice as expected, the route made up for it.

Het beste cadeau voor in/onder de kerstboom🌲

Een mooie kans om het nieuwe jaar gelijk goed te beginnen.

De mogelijkheden zijn:
1️⃣personal training
2️⃣small group training
3️⃣bedrag naar keuze
4️⃣neem deel aan een clinic. Tijdens deze clinics leer ik je in twee dagdelen van elk 4 uur alle ins- en outs over het verantwoord trainen met een kettlebell.
Tussen deze twee momenten zitten een aantal weken waarin je het aangeleerde zelf kan toepassen en verbeteren.
Na afloop ontvang je een certificaat van deelname. Deelname is 100 euro.

Fijne dagen gewenst.

The best time to start was yesterday.
The 2nd best time is today!

Op zoek naar een passend cadeau voor de feestdagen of een verjaardag?

Geef een cadeaubon van Kettlebell-Oegstgeest.

De mogelijkheid om een cadeau te geven waar iemand daadwerkelijk wat aan heeft.

Er zijn 3 mogelijkheden:

1️⃣ prive les(sen)
2️⃣ small group training(en)
3️⃣ zelf te bepalen bedrag

Bestellen kan via social media of door een berichtje te sturen naar 06 51 17 26 15.

Toch weer langer thuiswerken? Grijp dan nu je kans om lekker fit te worden/blijven. Dit is iets waar je structureel profijt van hebt.

Behalve lekker actief bezig zijn, leer ik je op een duurzame en effectieve manier trainen. Met behulp van minimale middelen. Dit allemaal zodat je na 10 sessies in staat bent hier zelf mee aan de slag te gaan.

Daarna toch nog af en toe een stok achter de deur nodig? Dan kan je natuurlijk altijd aansluiten bij een small group training.

Twijfels? Contact me gewoon en dan gaan we samen kijken hoe ik jou optimaal kan ondersteunen bij het behalen van je doelen.