A kettlebell is a type of free weight that resembles a cannonball, with a thick handle welded on top and a flat bottom. You can use kettlebells to perform circular movement patterns and use momentum in your training that you cannot easily do with dumbbells, says Brett Jones, co-author of "Kettlebells From the Ground Up." The kettlebell swing is a basic exercise for beginners to master movement control and posture. Because of the high-intensity nature of the exercise, your body will continue to burn calories at a higher rate for several hours after your workout.
Kettlebell Swings
Step 1
Stand with your legs about shoulder-width apart and hold a 30-pound kettlebell in your left hand in front of your body with your arm hanging down.
Step 2
Bend your legs slightly and your torso forward at the waist. Swing the kettlebell between your legs at the same time you bend forward. Turn your arm inward so your thumb points between your legs. Exhale as you swing down.
Step 3
Inhale and push your buttocks forward, bringing your torso upright and swinging the kettlebell in front of you until your arm is parallel to the ground. Turn your arm up so your knuckles are facing up. Repeat the swing pattern as fast as you can for three sets of 10 swings per arm. Do not round your spine as you swing.
Tips and Warnings
- Fitness professional Pavel Tsatsouline, founder of Russian Kettlebell Certification and author of "Enter the Kettlebell," recommends that you inhale when you swing up and exhale when you swing down when you are using a lighter kettlebell to improve muscular endurance. This involves swinging the kettlebell 60 to 90 seconds with short rest periods between sets. If you use a heavy kettlebell to train for explosive power and strength, exhale when you swing up and inhale when you swing down. The duration of power training is usually 15 to 30 seconds. If you are training for endurance, increase the time by 10 to 15 seconds per set and use the same weight. If you are training for power and strength, increase the weight by 5 pounds or 4 kilograms in every set, depending on which weight system you use, and keep the time the same.
- Kettlebell training can be challenging for those unfamiliar with this style of weight or are new to exercise. Because of the shape of the kettlebell and the dynamics of the exercises, you can easily hurt your spine and other joints with poor form. Consult and work with a qualified exercise professional or a certified kettlebell instructor before attempting any kettlebell exercises on your own.
Things You'll Need
- 30-pound kettlebell
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
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