Kettlebell training improves your core strength and stability, which is your ability to produce force and to control force as you move, according to fitness professional Brett Jones, co-author of "Kettlebells From the Ground Up." There are simple kettlebell exercises you can do to improve fundamental movement patterns before you progress to more complex exercises. Mastering these basic exercises will help you prevent injuries and improve your total body strength and power.
Kettlebell Deadlift
The deadlift uses your lower body to lift a kettlebell off the ground by using your hips and legs. This allows you to lift a heavy weight off the ground that you would not be able to do so with your upper body alone, according to physical therapist Gray Cook, author of "Movement."
Stand with your legs about shoulder-width apart and put a kettlebell in front of you on the ground. Bend your torso forward at your pelvis and bend your legs slightly. Shift your weight toward your heels and grab the kettlebell with both hands. Exhale and push your pelvis forward, bringing your torso upright to lift the kettlebell off the ground. Keep your shoulders relaxed and your grip firm. Lower the weight back to the ground. Do not round your spine. Perform three sets of eight to 10 reps.
Kettlebell Swings
The swinging motion in this exercise uses your hips to generate momentum as you swing the weight to the front of your body and between your legs. Like the deadlift, do not round your spine as you swing or rely on your shoulders to swing the weight. Start in the same position as the deadlift exercise. Bend your torso forward at your pelvis and bend your legs slightly. Grab the kettlebell with both hands. Swing it slightly between your legs to initialize the force production. Exhale and push your pelvis forward to swing the kettlebell straight in front of you in an arc until your arms are parallel to the ground. Perform three sets of 10 to 20 swings as fast as you can with control.
Kettlebell Push Press
This exercise uses your lower body to generate and transfer force into your upper body to lift a heavy weight over your head. Stand with your legs about shoulder-width apart and point your feet forward. Hold a kettlebell in your right hand with your elbow close to your body. Bend your legs slightly and straighten them quickly, tightening your buttocks at the same time. Press the kettlebell over your head as you straighten your legs. Hold this position for two seconds and lower the weight to your shoulder. Perform three sets of five to six reps on each arm.
Expert Insight
Jones suggests that you use a weight with which you can perform the recommended number of sets and reps using good form and no compensation. If you can perform the exercises easily, use a heavier weight. If you cannot perform with good form or get exhausted too quickly, use a lighter weight.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Movement"; Gray Cook; 2010
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