Kettlebells are a training tool that is getting more popular by the day. They have actually been around for many years and they were originally introduced in Russia. Kettlebells are made out of cast iron and they resemble a cannonball with a curved handle attached to the top. When you use them, you are building muscle strength, muscle endurance, cardiovascular strength, core strength and flexibility all at the same time. That positions kettlebells as a top training tool for many specificities.
Step 1
Take your shoes and socks off before doing any kettlebell exercises. Wear flat soled shoes if you are going to wear any at all.
Step 2
Learn proper shoulder form. Lie on your back with your legs straight and your arms next to your body. Extend your right arm in the air and have a training partner grab your hand. Have him lift you up while you keep your shoulders level and body straight. Pay attention of the feeling in your shoulder. Get lowered back down and do the same thing with your other arm. This is the same feeling you want to experience when you lift kettlebells. It is called "packing your shoulders."
Step 3
Learn how to forcefully contract your glutes, abs and thighs. Come into a plank position with your hands directly under your shoulders and your toes curled under your feet. Have your training partner lift both of your legs so they are parallel to the ground. Have her release your left leg and hold it parallel to the ground for about 10 seconds. Have her grab this leg and release the other leg. Pay attention to the strong contraction you feel in the glutes, thighs and abs. This is the same feeling you want have when you use kettlebells.
Step 4
Prepare yourself to do a basic kettlebell exercise called the "deadlift." Walk up to a wall and stand with your toes about 2 inches away. Place your feet slightly wider than shoulder width. Look forward and squat down by bending your knees. Push your butt backwards, keep your back straight and feel the force in your heels. Stop when your thighs are parallel to the ground and stand back up. If you were able to go all the way down without your knees touching the wall, then step closer. Keep squatting until you can touch the wall with your toes and not let your knees hit when you go down.
Step 5
Perform a kettlebell deadlift. Straddle a kettlebell with your feet just over shoulder width apart. Squat down like you did against the wall and grab the kettlebell with both hands. Squat back up and forcefully contract your glutes, thighs and abs like you did with your training partner. Also, keep your shoulders packed and down. Slowly lower the kettlebell to the floor and lift it back up again. Take a big inhale when you are lowering the kettlebell and when you come up, forcefully exhale with a "tst" sound. Act as if you are about to get punched in the stomach. That is how hard you want to contract your muscles.
Step 6
Perform a two-arm kettlebell swing. Stand about an arm length behind the kettlebell with your feet slightly wider than shoulder width apart. This is called a "hike pass." Squat down properly and reach for the kettlebell with both hands. Stand back up, lift the ketlebell from the ground and let it swing between your legs. Forcefully pop your hips forward and exhale. Remember all of your check points. Squeeze your glutes, thighs and abs, and act like you are going to get punched in the stomach. Let the kettlebell swing back and forth like a pendulum and do not use your arms to move it. Tuck your tailbone under every time you swing the kettlebell forward.
Step 7
Do 30 minutes of deadlifts with 30 seconds of work and 30 seconds of rest in between each set. Do 30 minutes of swings with 30 seconds of work and 30 seconds of rest in between each set. Do this kettlebell workout three times a week on alternating days.
Tips and Warnings
- If you use kettlebells while wearing shoes with shock absorbing soles, you will lose a lot of force production.
Things You'll Need
- Training partner
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