Russian kettlebell training involves using your entire body to lift or swing the weight to train for strength, power, stability, balance and mobility. It emphasizes much on posture, technique and concentration or you cannot lift it properly and can hurt yourself. Advance kettlebell workouts usually involves in increasing the number of reps, speed, weight or duration of a set rather than changing the exercises, according to kettlebell instructor Brett Jones, co-author of "Kettlebells From the Ground Up."
Kettlebell Swing Combo
Hold a 30-lb. kettlebell with both hands in an overhand grip. Stand with your legs hip-width apart. Bend your legs and your torso forward at your waist. Swing the kettlebell between your legs at the same time. Push your legs against the ground and your buttocks forward at the same time to generate force to swing the kettlebell up and to bring your torso upright. Swing it up until your arms are parallel to the ground. Perform the two-arm swing for 30 seconds.
Without losing your rhythm or momentum, let go of your right hand and swing with your left arm. Perform this swing for 30 seconds on each arm for a total of 90 seconds in one set. Rest for one minute, and perform two more sets of the kettlebell swing combo.
Turkish Get-up
Lay on the ground on your back, and hold a 20-lb. kettlebell in your right hand. Keep your left leg straight, and bend your right leg so that your right foot is close to your buttocks. Bring your left arm out to your side with your palm down, and your right arm straight above you with the kettlebell resting on your forearm.
Bring your torso off the ground by using your abdominal muscles and propping up on your left elbow and forearm. Then push against the ground with your left arm while locking your right arm above your head. Do not bend or move your right arm throughout the exercise. Lift your hips up, and bring your left leg beneath your body and your torso upright. You should now be in a lunge position with your right leg bent in front of you.
Brace your abdominal muscles to stand up. Hold the standing position for one deep breath. Reverse the movement back to the starting position. Perform five reps per side of your body for three to four sets.
Double Kettlebell Snatch and Press
Stand with your legs shoulder-width apart, and hold a 30-lb. kettlebells in each hand in an overhand grip hanging down in front of you. Bend your legs slightly and your torso forward at your waist to swing the kettlebells between your legs. Push your legs against the ground, and swing the kettlebells up so that they are resting on your forearms by rotating your forearms and wrists so that they face each other. Keep the flat bottom of the kettlebells facing the ground. Tighten your buttocks to maintain posture and balance. Push your legs against the ground again, and press the weights over your head with the knuckles facing toward you. Lower the kettlebells down to your shoulders, and swing them between your legs again. Perform this pattern for two minutes without rest. Increase the time by 15 seconds with each set for a total of four sets.
Expert Insight
Use a lighter weight if you cannot perform the exercises with proper form and technique, physical therapist Gray Cook suggests, author of "Movement." Use a heavier weight if you can do the exercises without difficulty.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Movement"; Gray Cook; 2010
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