The kettlebell is a rounded cast iron weight with an attached handle. Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand due to its shape. This allows for a wide variety of movements that target the entire body, particularly in the lower back, legs, and shoulders, to increase strength and endurance.
Swing
The Russian kettlebell swing was one of the first movements to come from kettlebell training and it was first for a reason. The swing generates power from the core outward from your body's hips, legs and back for power, flexibility, cardiovascular improvement, and building explosive fast-twitch muscle.
Using a light kettlebell, do swings for five to 10 sets of 20 to 50 reps with 1 minute of rest between. Over time you can reduce the amount of rest or increase the weight of the kettlebell for further development.
Clean and Press
The standard clean and press move is usually performed with a barbell in two hands. The clean and press with the kettlebell focuses on one side at a time to better isolate the shoulders and back during the movement. For the safety of your wrist, you need to keep it straight and in a neutral alignment. Swing the kettlebell between your legs and shoulder it midway in one clean movement. With the kettlebell at your shoulder, press it up overhead and hold it there for several seconds. Lower the weight back to the shoulder to chamber it and then begin the swing again to start the movement's next rep.
Squat
The kettlebell squat is a squat variation that works the quads, glutes, and hamstrings. The placement of the weight in the front of the body takes the pressure off the spine and knees and makes it easier to stay in proper position than a traditional barbell squat where the weight is on the shoulders. The movement is performed by sitting back like you're sitting in a chair. The back stays flat, the spine stays lengthened, and the chest stays tall.
Kettlebell Snatch
One arm dumbbell snatches build explosiveness from your toes and to the point of the hands. To get in the proper position to do a kettlebell snatch, bend your knees slightly and to keep your back flat. Look forward and keep your body tight as you grip the kettlebell. In one motion, swing the kettlebell back between your legs and forward. As the bell swings forward, snap your hips and use the momentum to drive the kettlebell overhead. Make sure to keep the kettlebell close to your body throughout the movement.
Member Comments