Kettlebells derive their name from being shaped like a tea kettle, with all the weight on one side of the grip. This changes the dynamics of lifting the weight as compared to those of a balance dumbbell or barbell. You can find hundreds of different kettlebell workouts online or in guidebooks, but a pair of exercises can provide a full-body workout while illustrating the main differences between kettlebell lifts and comparable exercises.
Kettlebell Swing
Step 1
Stand upright with your back straight but relaxed. Grip the kettlebell in both hands, using an overhand grip. Leave your arms loose, with the kettlebell hanging between your legs.
Step 2
Bend your knees, keeping your back straight, until you are in a low squat position. Your thighs should be parallel to the floor.
Step 3
Stand upright with an explosive motion. At the apex of standing, thrust your hips slightly forward. The kettlebell should swing upward.
Step 4
Use your arm and shoulder muscles to continue the upward swing of the kettlebell until it reaches shoulder height.
Step 5
Stop the swing of the kettlebell, then resist its downward motion until you are standing in your starting position.
Kettlebell Clean and Press
Step 1
Set the kettlebell on the floor between your feet, equidistant from both.
Step 2
Squat low enough to grip the handle of the kettlebell. Keep your back straight and your eyes forward. Your palm should be facing the outside of your stance -- i.e., if it's your right hand you're using, your palm should be facing the right.
Step 3
Stand explosively, as in the kettlebell swing. Use the upward thrust to curl the kettlebell to shoulder height. As you curl, your forearm should turn until your palm is facing the inside.
Step 4
Press the kettlebell from your shoulder in a straight line to above your head. As you do this, rotate your arm so your palm faces the front.
Step 5
Return the kettlebell to your shoulder, then to your waist. Squat to return to your starting position.
Tips and Warnings
- The hardest part of getting used to kettlebell training is adjusting to the swing. However, if you "go with it" instead of fighting the shifting weight, you'll find the exercises come more easily and produce better results.
References
- "The Four-Hour Body"; Tim Ferriss; 2010
- Complete Strength Training: Learn the Kettlebell Clean and Press!
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