BASICS OF KETTLEBELL
Kettlebells have been around for more than a century. They were used extensively by the performing strongmen of the circuses during the late 1800s. Some strength historians will argue that kettlebells have existed for many centuries, dating back to when the Celts made them from stone. Whatever the case may be, kettlebells are making an amazing comeback in the strength and conditioning of athletes as well as in the everyday fitness programs of people around the world.
In recent years martial artists have been using kettlebells extensively in conditioning programs. These programs are designed to build strength and stamina without adding the unnecessary bulk of conventional bodybuilding programs.It is a very popular sport in Eastern Europe and has been growing in the United States as well
Kettlebells, also called ring weights, come in many shapes and sizes. From cylinders to square blocks, the most common design resembles a cannonball with a handle on one side. This design has many advantages over the others, including the absence of sharp edges as well as an easier fi t to the user’s body.
Kettlebells can be used either individually or in pairs. Unlike dumbbells, kettlebells are user friendly for performing movements such as the squat-pull because the weight distribution allows for comfort and correct body positioning.
Kettlebell training is arguably the most effective and efficient form of strength training ever created. It is based upon whole-body, real-life movements that would be labeled as functional by today’s so-called fitness experts.
2. Line your toes up with the handle.
3. Place your feet slightly wider than your shoulders and pointed out.
4. Look straight ahead.
5. Keep your spinal erectors tight.
6. Bend your knees and then your hips, and drop into a squatting
position.
7. Drive off of the fl oor with your hips, thighs, and lower back, and
stand up into erect position.
Deadlift:In the deadlift, posture is everything. Here you learn how to squat
down while maintaining a flat back. The posture you develop here will either help or hinder all of your future kettlebell training.
2. Stand up to the erect position just as for the deadlift.
3. Continue movement by bending your elbows and drawing your
hands upward toward your chin.
4. Keep your elbows turned up higher than your hands.
5. Let your arms fully extend on the way down before bending your
knees and hips.
6. Just before hitting the fl oor, visualize hitting a spring and drive back
up for the next repetition.
Caution: When raising the kettlebell, do not allow your
hands to reach your chin, to avoid contact between your chin
and the handle.
Squat-Pull:The squat-pull starts out with the linebacker-like stance. The hips are low, the head is up,
and the back is flat. As you explode from the bottom, draw the kettlebell up your body. It should be in
constant contact with your body from your waist to your chest and back down again. As you draw it up to your chest, pull your elbows into a V as you would for an upright row. This brings your deltoids into play and saves your wrists unnecessary strain.
shoulders.
2. Line your toes up with the handle.
3. Get into the squatting position with your back and feet fl at.
4. Grab the kettlebell with both hands.
5. Keep your eyes directed straight ahead.
6. Stand up with the weight to get into position.
7. Slowly lower the kettlebell until it is even with your knees.
8. Swing backward to gain momentum.
9. Drive from your hips, thighs, and lower back.
10. Follow through with your shoulders until the kettlebell is at eye
level. The kettlebell should be an extension of your body and lined
up evenly with your arms.
11. Let gravity pull the kettlebell down between your legs.
12. Bounce the kettlebell back up for the next repetition.
Two-Hand Swing: As you can see from the photographs of the previous two exercises, most major kettlebell exercises are connected. Almost all of the major kettlebell movements start in or go through the basic linebacker stance. Here once again is the crouched, flat-backed position. The head is up, and the eyes are looking straight ahead or slightly up. You want to start the weight moving backward (the “backswing”) before you bring it up to eye level; otherwise, you will place unnecessary stress on your shoulders trying to front raise a large weight. Also, as the weight moves forward, you want to stand fully erect with straight knees and hips. This allows you to transfer all of the momentum that you gained from the swing into the kettlebell.
pointing straight ahead and are parallel.
2. Bend at the waist, and brace yourself by placing your forward hand
on your thigh.
3. Grip the kettlebell with your free hand, and pull to your ribs without
twisting your upper body.
4. Lower the kettlebell almost to the fl oor, and repeat.
Bent-Over Row:Both feet are pointed straight ahead to align the hips and
shoulders. Also, the body position is fairly low so you can place the majority of
the stress on the large upper-back muscles. A higher body position will turn a
bent-over row into an upright row for the shoulders. Remember, body low, feet
straight, shoulders and hips aligned
and your thumbs are wrapped around it.
2. Bend your knees slightly.
3. Keep your eyes level, and press the kettlebell straight overhead.
4. Pause briefl y; then slowly lower the kettlebell to your chest.
Two-Hand Press:Note the placement of the kettlebell high on the chest.
You want to keep your elbows tucked underneath your hands to create a base
of support for the weight. The natural tendency is to flare the elbows and let
the kettlebell slide down. This mistake, however, places an unnecessary stress
on the shoulders and back of the neck and will cause premature fatigue.
Kettlebells have been around for more than a century. They were used extensively by the performing strongmen of the circuses during the late 1800s. Some strength historians will argue that kettlebells have existed for many centuries, dating back to when the Celts made them from stone. Whatever the case may be, kettlebells are making an amazing comeback in the strength and conditioning of athletes as well as in the everyday fitness programs of people around the world.
Kettlebells, also called ring weights, come in many shapes and sizes. From cylinders to square blocks, the most common design resembles a cannonball with a handle on one side. This design has many advantages over the others, including the absence of sharp edges as well as an easier fi t to the user’s body.
Kettlebell training is arguably the most effective and efficient form of strength training ever created. It is based upon whole-body, real-life movements that would be labeled as functional by today’s so-called fitness experts.
DEADLIFT: KEY POINTS
1. Straddle the kettlebell.2. Line your toes up with the handle.
3. Place your feet slightly wider than your shoulders and pointed out.
4. Look straight ahead.
5. Keep your spinal erectors tight.
6. Bend your knees and then your hips, and drop into a squatting
position.
7. Drive off of the fl oor with your hips, thighs, and lower back, and
stand up into erect position.
down while maintaining a flat back. The posture you develop here will either help or hinder all of your future kettlebell training.
SQUAT-PULL: KEY POINTS
1. Set up the same way as for the deadlift.2. Stand up to the erect position just as for the deadlift.
3. Continue movement by bending your elbows and drawing your
hands upward toward your chin.
4. Keep your elbows turned up higher than your hands.
5. Let your arms fully extend on the way down before bending your
knees and hips.
6. Just before hitting the fl oor, visualize hitting a spring and drive back
up for the next repetition.
Caution: When raising the kettlebell, do not allow your
hands to reach your chin, to avoid contact between your chin
and the handle.
Squat-Pull:The squat-pull starts out with the linebacker-like stance. The hips are low, the head is up,
and the back is flat. As you explode from the bottom, draw the kettlebell up your body. It should be in
constant contact with your body from your waist to your chest and back down again. As you draw it up to your chest, pull your elbows into a V as you would for an upright row. This brings your deltoids into play and saves your wrists unnecessary strain.
TWO-HAND SWING: KEY POINTS
1. Straddle the weight with your feet slightly wider than yourshoulders.
2. Line your toes up with the handle.
3. Get into the squatting position with your back and feet fl at.
4. Grab the kettlebell with both hands.
5. Keep your eyes directed straight ahead.
6. Stand up with the weight to get into position.
7. Slowly lower the kettlebell until it is even with your knees.
8. Swing backward to gain momentum.
9. Drive from your hips, thighs, and lower back.
10. Follow through with your shoulders until the kettlebell is at eye
level. The kettlebell should be an extension of your body and lined
up evenly with your arms.
11. Let gravity pull the kettlebell down between your legs.
12. Bounce the kettlebell back up for the next repetition.
Two-Hand Swing: As you can see from the photographs of the previous two exercises, most major kettlebell exercises are connected. Almost all of the major kettlebell movements start in or go through the basic linebacker stance. Here once again is the crouched, flat-backed position. The head is up, and the eyes are looking straight ahead or slightly up. You want to start the weight moving backward (the “backswing”) before you bring it up to eye level; otherwise, you will place unnecessary stress on your shoulders trying to front raise a large weight. Also, as the weight moves forward, you want to stand fully erect with straight knees and hips. This allows you to transfer all of the momentum that you gained from the swing into the kettlebell.
BENT-OVER ROW: KEY POINTS
1. Stagger your step approximately a stride’s length so your feet arepointing straight ahead and are parallel.
2. Bend at the waist, and brace yourself by placing your forward hand
on your thigh.
3. Grip the kettlebell with your free hand, and pull to your ribs without
twisting your upper body.
4. Lower the kettlebell almost to the fl oor, and repeat.
Bent-Over Row:Both feet are pointed straight ahead to align the hips and
shoulders. Also, the body position is fairly low so you can place the majority of
the stress on the large upper-back muscles. A higher body position will turn a
bent-over row into an upright row for the shoulders. Remember, body low, feet
straight, shoulders and hips aligned
TWO-HAND PRESS: KEY POINTS
1. Hold the kettlebell by its sides so the handle is resting on your chestand your thumbs are wrapped around it.
2. Bend your knees slightly.
3. Keep your eyes level, and press the kettlebell straight overhead.
4. Pause briefl y; then slowly lower the kettlebell to your chest.
Two-Hand Press:Note the placement of the kettlebell high on the chest.
You want to keep your elbows tucked underneath your hands to create a base
of support for the weight. The natural tendency is to flare the elbows and let
the kettlebell slide down. This mistake, however, places an unnecessary stress
on the shoulders and back of the neck and will cause premature fatigue.
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