According to Rodney Corn, co-founder of PTA Global, any type of lifting should require you to use your entire body to work. When you lift, you need to develop the leg drive, core stabilization, joint mobility—freedom of movement—and coordination. Improper lifting can cause serious injury, such as torn ligaments and tendons, muscle strains and bone fractures from hitting yourself with a weight. Developing basic techniques that are common in weightlifting can help you improve performance and reduce the risk of injuries.
Kettlebell Deadlifts
According to Gray Cook, personal trainer and founder of Functional Movement Systems in Danville, Va., the kettlebell deadlift is a hip-hinging movement that uses your lower body to lift a heavy weight with your upper body. By using a leg drive, which is pushing against the ground with your legs and hips to generate force, you can lift a heavy weight that you would not normally be able to lift with your upper body alone. This exercise strengthens your abdominals, spine, buttocks and legs and provides a foundation for advanced lifts.
Stand behind a 35- to 50 pound kettlebell with your legs hip width apart. Bend your legs slightly, and bend forward at your hips to grab the kettlebell with an overhand grip with your left hand. Put your right hand behind your lower back to make sure that it does not round or twist. Keep your spine in a neutral position. Brace your abs, and do a leg drive, pushing your hip forward at the same time. Stand upright, hold the position for one second, and lower the weight back to the ground.
Squat Press
According to Cook, the squat press is lifting a weight over your head by transferring force from your lower body to your upper body. Like the deadlift, this enables you to lift a heavy resistance that you cannot do with your upper body alone.
Stand with your legs hip width apart, and hold two dumbbells at your shoulders with elbows close to your body's center. Lower your hips while keeping your knees and toes pointing forward, and keep your spine tall in a neutral position. Exhale and stand straight up, pressing the dumbbells overhead. Lower your arms and body at the same time, and repeat the movement. You can also this with kettlebells and barbells or with one arm.
Kettlebell Clean and Press
According to Brett Jones, who is a certified kettlebell instructor in Pittsburgh, Penn., the clean and press is based on Olympic weightlifting techniques, and it should be a part of weightlifter's routine. Use one kettlebell to develop balance and symmetry in your body.
Stand with your legs hip width apart, and hold a kettlebell with your right hand between your legs. Bend your body forward, and do a leg drive to swing the kettlebell up. Flip it over your hand so that it rests on your forearm, and keep your arm close to your body's center. The kettlebell should be resting near your shoulder. Do another leg drive, and press the weight over your head. Hold the position for one second, and lower the weight to your shoulder. Bring the weight back to the starting position, and repeat the movement.
If you are training for strength and power, do four to five reps per side. If you are training for endurance, do 10 to 12 reps per side.
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