The kettlebell is a piece of classic Russian strongman equipment that is enjoying renewed popularity. The kettlebell is a spherical weight with a thick iron handle. By training with various swings and lifts you can improve strength and cardiovascular fitness. If your current fitness routine is beginning to feel stale, you may want to give kettlebells a try.
Step 1
Select the appropriate weight. If you are a man, start with the either the 12 or the 16 kilogram kettlebell. Women can start with either an 8 or a 12 kilogram bell.
Step 2
Clear your training area. Since you will be swinging a heavy iron ball, make sure that the area you intend to use for training is clear of and fragile or expensive furniture. If you are training in a fitness center, make sure your space is not a high traffic area where someone could get hurt.
Step 3
Perform the swing. Stand up straight with a wide stance and the kettlebell handle in both hands in front of you. Your arms should be straight. Keeping your back straight, squat down and let the kettlebell swing between your legs. Using the momentum of the swing, quickly stand up while thrusting your hips forward and swing the kettlebell up until it is about level with your head. Allow the bell to swing back down and repeat. To make the swing harder, use one hand at a time. Do 4 sets of 15.
Step 4
Perform the clean. Start the clean in the same manner you would the swing. Instead of swinging the bell forward, heave it straight up with a shrug and the hip thrust. As the bell travels up, bend your elbow and turn your palm towards your chest. Catch the bell against your upper arm and forearm with your elbow pointed down and your hand holding the handle at shoulder level. Do 4 sets of 15.
Step 5
Try the snatch. Start the snatch just like you would the clean. This time, thrust and shrug with enough force to propel the bell overhead. As the bell travels up flip it so that you catch it overhead with the handle up. The bell should settle on the back of your forearm with your arm stretched overhead. To prevent the bell from hitting your forearm too hard, push upward as you catch it. Do 4 sets of 15.
Tips and Warnings
- The kettlebell lifts are meant to be performed explosively. Make sure you are generating force with your hips, and not simply lifting the bell with your arms.
- Kettlebells are not for beginners. You should already have some strength training experience before you start a kettlebell program.
Things You'll Need
- Kettlebell
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- Dragondoor.com: Mastering the Kettlebell Clean
Member Comments