Russian kettlebells, RKBs for short, are metal balls with handles that allow the weight to be lifted, swung or thrown in a variety of ways. Russian kettlebell exercises are mostly multijoint movements that use a large number of your muscles. RKBs can be used to develop strength, muscular endurance or power and high repetition RKB training is also effective for fat loss and cardiovascular conditioning. Each RKB exercise can be seen as a workout in its own right because a large percentage of your muscles are engaged at the same time. This makes RKB training ideal if you are short of time.
Kettlebell Swings
According to Pavel Pavel Tsatsouline, author of "Enter The Kettlebell! Strength Secret of The Soviet Supermen," the kettlebell swing is one of the fundamental RKB exercises. This so-called champion of exercises works just about every muscle in your body with a special emphasis on your hamstrings, hips, lower back, core and arms. To perform the swing, grasp a kettlebell in both hands and stand with your feet shoulder-width apart. Bend your knees slightly and hinge forward from your hips to lower the kettlebell between your knees. Thrust your hips forward and swing the kettlebell up to between shoulder and head height. Keep your arms straight throughout this exercise. Allow gravity to return the weight to between your legs and repeat.
Kettlebell swings can also be performed using one arm at a time -- a useful way to ensure you are using your arms equally.
Kettlebell Snatch
The kettlebell snatch builds on the hip drive from the kettlebell swing and uses it to drive a weight above your head. The kettlebell snatch is used in RKB lifting competitions and also as a test exercise for Russian special forces soldiers.
To perform the RKB snatch, place a kettlebell on the floor between your feet. Squat down and grasp the handle with one hand. Drop your hips below your shoulders, extend your arm and brace your core muscles -- this is your starting position. Explosively extend your hips and stand up. Maintain the momentum developed by your legs and pull the kettlebell up your body. At the top of its arc, the kettle bell will flip over -- allow it to do so by loosening your grip slightly. Catch the kettlebell with your arm extended above your head and your knees slightly dipped. Lower the dumbbell back to the floor and repeat.
Turkish Get Up
The Turkish Get Up, TGU for short, is another exercise that challenges every muscle in your body. The TGU also increases hip and shoulder mobility and stability and is used as a movement assessment test by many physical therapists to assess left to right muscle strength and flexibility imbalances.
To perform a TGU, grasp a kettlebell and lie on your back with your left arm extended toward the ceiling. Bend your left leg and place your left foot on the floor and rest your right arm at 45 degrees on the floor. To begin the TGU, drive your left foot down into the floor and roll over onto the right side of your butt while simultaneously pushing your right arm into the floor and sitting up. Ensure that you reach straight up into the air with your left arm. From this half sit-up position, raise your hips off the floor and step your right leg back beneath you so that you can rest on your knee. From this kneeling position, slowly stand up. Remember to keep your weight-bearing arm perpendicular to the floor at all times.
Return to the ground by reversing this sequence. Perform for the desired number of repetitions and then change arms.
Kettlebell Renegade Row
The renegade row develops core, arm, chest and back strength in one effective exercise. Place two kettlebells on the floor, shoulder-width apart. Bend down and grasp the tops of the handles. walk your feet back until you are in a pushup position. Bend your arms and perform a push up. Once your arms are extended, brace your core muscles and pull one kettlebell off the floor and into your ribs. Slowly return the kettlebell to the floor and then perform another pushup. Repeat the rowing movement with your opposite arm. Continue to alternate pushups and rows for the duration of the set. Keep your core braced at all times to support your spine and minimize your risk of injury.
References
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- Mike Mahler.com; Photos and Descriptions of RKB Exercises
- "Kettlebells For Dummies"; Sarah Lurie; 2010
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