The cannon-ball shaped lump of iron that is the kettlebell may look like a tool designed only for the most advanced exercisers, but it's actually a good way for beginners to get into training, too. The secret to becoming a master of the bells is to start slow, learn the basic moves and work your way up.
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Two-Handed Kettlebell Swing
Stand with your feet shoulder-width apart with a slight bend in your knees, holding a kettlebell with both hands hanging down straight.
Bring the kettlebell back between your thighs by pushing your butt back, then use this momentum to power the bell up, snapping your hips forward explosively.
Keep your arms straight as you swing the bell up. It should reach its peak height at around chest level.
Use the pop from your hips to lift the weight, not your arms, advises New York-based kettlebell instructor Terence Gore. Ensure you do this by squeezing your glutes and core as you swing the bell up.
Clean and Press
Hold the bell in one hand in the rack position. This requires your hand to be next to your shoulder, with your elbow tucked in and the kettlebell resting in the crease between your biceps and forearm. The rack position needs to be strong, notes strength coach Andrew Read, so take some time to practice it, simply by holding the bell there and tensing your whole body.
Press your arm up powerfully from the rack position. At the top, your elbow should be straight, shoulder locked out and the kettlebell resting against the back of your forearm.
Lower the kettlebell back into the rack position under control. This is the press section of the clean and press. Next up, you'll need to learn the clean.
Hold the kettlebell in the same position as you did for the swing, but just in one hand this time.
Lift the bell up in the same manner as you did for the two-handed swing, by using the power from your legs and hips. Keep the bell close to your body and maintain a loose grip, advises Mike Bell, personal trainer at WillSpace, New York.
Catch the bell in the rack position. Once you've mastered both the press and the clean separately, put them both together for the clean and press.
Hold the bell in both hands at chest height. It should be close in to your body, to keep it near to your center of gravity.
Assume a similar position as you did for the swing, but with your feet slightly wider and your knees and toes turned out a little.
Squat down by pushing your knees out and butt back. As you squat, think about trying to get your elbows to touch the insides of your knees, notes Read. This will keep your back straight and torso more vertical.
Pause momentarily in the bottom position, then push back up. Drive up strongly and keep the weight on your heels and head looking up.