Kettlebell posture exercises improve your posture, movement control and joint stability, reducing your risk of injury and increasing your performance in other strength and power exercises. Because of the uneven balance and shape of the kettlebell, you need to use your entire body to perform these exercises. Therefore, focus on the movement pattern and your posture instead of what muscles are working, suggests physical therapist Gray Cook, co-author of "Kettlebells From the Ground Up."
Kettlebell Push Press
The push press uses your lower body to initiate and transfer force into your upper body to lift a heavy weight over your head. This allows you to lift a weight that you would not be able to lift with your upper body alone, says Cook. The lifting position improves your spine and hip posture, allowing you to perform the exercise without excessive fatigue. Stand with your legs about shoulder-width apart, and hold a 40-lb. kettlebell in your right hand near your right shoulder. Keep your elbow close to your body. Bend your legs slightly to initiate the force, and quickly straighten them, pushing the kettlebell over your head at the same time. Hold this position for three deep breaths, which increases stabilization strength in your shoulder joint. Lower the kettlebell to your shoulder, and perform three sets of four to five reps per arm.
Farmer's Walk
This exercise works on maintaining an upright posture while you carry two heavy weights by your sides in each hand. It also works on muscular endurance and full-body stability to maintain your balance. Hold a 40 or 50-lb. kettlebell in each hand, and walk in a straight line for about 15 to 20 seconds. Turn around and walk back to the starting position for the same amount of time. Lower the weights to the ground, and rest for no more than 30 seconds. Repeat the exercise for two to four more sets. Increase the time by five to 10 seconds per set. You can also perform this exercise by carrying one kettlebell in one hand. This can determine if one side of your body is stronger or more coordinated than the other side.
Goblet Squat
The goblet squat is performed holding a kettlebell with the bottom side up with both hands. The weight of the kettlebell helps you counter-balance your body's weight, allowing you to perform a deep squat easier while keeping your torso upright. Stand with your feet about shoulder-width apart, and hold a 20-lb. kettlebell with the bottom side up with both hands. Inhale and slowly squat as low as you can so that your buttocks move below the level of your knees. Keep your torso upright and your knees and feet pointing forward. Then exhale and stand straight up without moving your spine. Perform three sets of 10 reps. You can also perform this exercise with one hand instead of two hands.
Expert Insight
Kettlebell training may be difficult to learn and perform for many people who are not familiar with exercise or kettlebell training. Russian Kettlebell Certification founder and fitness professional Pavel Tsatsouline, author of "Enter the Kettlebell," recommends that you train with a certified kettlebell instructor of qualified exercise professional before attempting these exercises on your own.
References
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
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