(603) 727-9092 — welcome@kdrfitness.com

Kettlebells

Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before…

Read More

What Types of Protein Should I Eat In My Kettlebell Training?

A member asked a unique question recently. This question is a great question for anyone in our gym utilizing Kettlebell Training on a regular basis. Here’s the question: “I want to be more conscientious with my meat purchases in terms of where it comes from, which makes it cost more. I would like to try…

Read More

Why Do We Deadift In Fitness Training?

KDR Fitness Coach

If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training.  Most knowledgeable Fitness Trainers are going to have their clients deadlift.  Why?  What’s the benefit of doing this exercise and why do we have ALL of our members do them?     What is the deadlift? The human…

Read More

Three Flows for Flexibility in Kettlebell Fitness Training

Check out these three flows for flexibility in Kettlebell Fitness Training you can string together into a nine exercise combo to help improve flexibility across your whole body!  What’s your set and rep scheme like?  Well it could be any of the below: – By the duration – repeat each movement as many times as…

Read More

Are You Ready For Life Changing Kettlebell Fitness?

At KDR, we do a lot of things different.  Our mission is to change people’s lives, we view Kettlebell Fitness as a door that allows that to happen, you could call it, “Life Changing Fitness”.   One of the things we do different from other gyms is how we motivate our members to stay the…

Read More

Bad Ass Kettlebell Workout!

Try this Bad Ass Kettlebell Workout!  All you need is 2 kettlebells for this bad ass kettlebell strength workout. Don’t worry your heart rate will get up there! Perform the following exercises with good form. KB Bent Over Seesaw Row – 10 reps each side KB Deadlift- 10 reps KB Single Arm Floor Press -10…

Read More

Exercise Technique Tip – KB Deadlift

Exercise Technique Tip – KB Deadlift The KB Deadlift is one of our favorite movements. Why? The deadlift is the most important exercises you can do for a total workout. Utilizing every muscle in your body you’ll build muscle, burn more calories, increase flexibility and turn on your nervous system all at once. KB Deadlift…

Read More

EXERCISE TECHNIQUE TIP – SA KB FLOOR PRESS

EXERCISE TECHNIQUE TIP– SA KB FLOOR PRESS The Kettlebell Floor Press is an excellent exercise to build strength and muscle in Chest, shoulders, and arms. By doing this movement with a single Kettlebell it requires more stabilization throughout the body. The Floor Press is one of our favorite exercises because they are safer on your…

Read More

Exercise Technique Tip – KB SA Rack Post Lunge

Exercise Technique Tip – KB Single Arm Rack Post Lunge  Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad strength as well as increase hip flexor flexibility.  This exercise will…

Read More

EXERCISE TECHNIQUE TIP – KB SPLIT STANCE SEESAW ROW

Exercise Technique Tip of The Week – KB Split Stance Seesaw Row The KB Split Stance Seesaw Row is a great exercise to build a sexy back.  In the split stance position you will use your core to control the pull while burning fat and building muscle. KB Split Stance Seesaw Row Steps:  Bend at…

Read More

KB Competition Breathing

KB Competition Breathing Ben Dearman You would be surprised at how hard breathing is when you have to focus on it.  Taking control of your breathing while doing KB movements is HUGE!  Generally we like to see people hit 8-12 reps per minute in the long cycle and 10-12 reps in the snatch for a…

Read More

Buck Furpees!

April 18, 2016 There is a list of exercises that get hated on for various reasons: Deadlifts Back squats Bench presses Overhead presses Burpees Oddly enough – those are all great exercises!  It’s just that sometimes, the movement is not appropriate for the individual.  For instance: if you can’t touch your toes, you might not…

Read More

Are you a Swinger part 2 – how to swing!

Kettlebell Swing 101 Ben Dearman KDR Fitness There are hundreds (literally…if not thousands) of how to guides for KB swings.  In fact, the KB swing is probably the most bastardized exercise out there.  There are eight key components: Movement occurs primarily from the hip with little knee movement. The bell moves fast. The bell needs…

Read More
Do NOT follow this link or you will be banned from the site!