Similar in appearance to a cannonball with a handle, the kettlebell is a once-forgotten weight training tool that has enjoyed a resurgence in popularity. Devotees love kettlebells for their challenge combined with their old-school look. Kettlebells are undeniably tough and users can reap high rewards, but it's important to understand the basics of kettlebell technique before taking the plunge. The kettlebell swing is the most basic of all the kettlebell lifts and a perfect starting point.
Step 1
Hold the kettlebell with two hands. The bell should be resting in front of your hips, at arm's length.
Step 2
Take an athletic stance. Your hips should be a few inches wider than your shoulders.
Step 3
Squat to start the kettlebell moving. Squat just low enough to start the bell swinging. Keep your head up and your eyes pointed straight ahead. Keep your lower back arched and push your hips back to initiate the squat.
Step 4
Thrust your hips forward to swing the bell up. Your chest should stay up throughout the swing. At no time should you use the strength of your arms to lift the bell. Keep your arms relaxed and allow the kettlebell to swing.
Step 5
Swing the bell up to eye level. You may need two or three swings to get the bell to eye level. This is normal. Allow the kettlebell to gain momentum gradually rather than forcing it with your arms.
Step 6
Squat to slow the bell. When you are through with your set, stop the swinging of the bell by absorbing the momentum of the downswing with your legs. Do this by squatting without reversing direction into the hip thrust. Place the kettlebell on the floor.
Tips and Warnings
- Many kettlebell enthusiasts prefer to perform perform the kettlebell lifts with bare feet because you get a better transfer of power from your feet to the floor. As you're learning the lifts, keep your shoes on to offer your feet some level of protection from drops.
- The kettlebell lifts are not for complete fitness novices. You should posses some basic strength or athletic conditioning so you are less likely to sustain an injury.
References
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "The Great Kettlebell Handbook"; Michael Jespersen and James Talo; 2008
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