During most kettlebell training exercises, your abdominal muscles work with your hips and spine to stabilize your body alignment and prevent injuries. They also transfer force from your lower body to your upper body to produce overhead lifts that you cannot normally perform with your upper body alone. The best kettlebell exercise would depend on your skill, performance and how well you move.
Kettlebell Deadlift
During a deadlift, your abdominal muscles stabilize your spine and torso while your hip generates the strength to lift a heavy weight off the ground. Do not use your arm to lift the kettlebell. Stand with your legs about hip-width distance apart, and put a 45-lb. kettlebell on the ground in front of you. Bend your legs slightly and bend your torso forward at your waist. Grab the kettlebell with your left hand, and put your right hand behind your lower back. Exhale, straighten your legs quickly, and push your pelvis forward, lifting your torso upright and the kettlebell off the ground. Inhale and reverse the movement to put it back on the ground. Perform three sets of six to eight reps per arm.
Kettlebell Swings
Kettlebell swings involve a powerful movement that is generated by your legs and hips while your abs stabilize your spine and torso as in the deadlift. Start in the same position as the deadlift with a 30-lb. kettlebell on the ground. Bend forward at your waist to grab the kettlebell with your left hand. Put your right arm out to your side for balance. Swing the kettlebell between your legs slightly to initiate momentum. Exhale, straighten your legs and push your pelvis forward to bring your torso up. Swing the kettlebell up at the same time until your arms are parallel to the ground. The bottom of the kettlbell should be facing forward. Repeat the swings as fast as you can for three sets of 10 to 15 swings per arm.
Kettlebell Push Press
Like the swings, the push press uses your lower body to generate and transfer force into your arm and shoulder to press a weight over your head. Stand with your legs about shoulder-width distance apart and hold a 35-lb. kettlebell in your right hand near your right shoulder. Keep your elbow close to your body. Bend your legs slightly and quickly straighten them, pressing the kettlebell over your head at the same time. Hold this position for two seconds, and lower the weight to the starting position. Perform three sets of six to eight reps on each arm.
Kettlebell Squats
This exercise works on abdominal stability and weight distribution while improving posture and lower body strength. Stand with your legs about shoulder-width distance apart and hold a 15-lb. kettlebell over your head with your left hand. Inhale and squat down as low as you can while keeping your torso upright and your knees and feet pointing forward. Your torso will turn slightly to your left naturally as you squat. Look up at the weight as you move and put your right hand or fingers on the ground between your knees. Hold this position for one deep breath and stand back up without moving your spine. Perform three sets of five to six squats with each hand.
References
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- Functional Movement Systems; Maintain the Squat, Train the Deadlift; Gray Cook; 2007
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
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