Kettlebell grip and co-ordination

INTRODUCTION

It will challenge your grip and coordination with exercises such as double swings, alternating cleans, double rows, and the one-stays-up press. The chapter also features double squats, which are big thigh builders, and the single floor press, which develops the muscles of the chest, shoulder, and
back of the arm.


DOUBLE SWING: KEY POINTS

1. Set up as you would for a double clean.
2. Look straight ahead throughout the movement.
3. Use a strong backswing to start movement.
4. Extend your knees and hips, and swing forward.
5. When the kettlebells reach eye level, allow gravity to bring them down, without letting go.
6. Allow the kettlebells to pass your knees, and spring back up for the next repetition.

Double Swing Set up in the same way as you would for any of the big ballistic movements. Regardless of weight, posture must be perfect in the setup. Drive from the hips, and allow the kettlebells to become an extension of your body. Make sure that for the double swing you are balanced so you are not pulled forward.


ALTERNATING CLEAN: KEY POINTS

1. Set up as you would for a double clean.
2. Clean one kettlebell to the racked position, and center the other between your knees.
3. Bend your knees and hips, and clean the bottom weight. As it rises, tip your top elbow to lower the top kettlebell. All of this happens at the same time.
4. The alternating clean is performed in a rhythmical hopping motion.

Alternating Clean Alternating cleans are a finely choreographed dance. As one bell comes up, the other comes down. Though the range of motion is short, use your legs to hop the weight up as much as possible.

DOUBLE ROW: KEY POINTS

1. Set up as you would for a double clean.
2. Grip the weights, and stand up to a fully erect position.
3. Slowly bend at the waist and knees until your upper body is almost parallel to the floor.
4. Tighten the muscles of your trunk.
5. Pull your hands to your ribs, and pause briefl y.
6. Slowly lower the kettlebells until your arms are fully extended.

Double Row To get low and use the large muscles of the upper back for this exercise, it is very important to sit back into the double row. If you do not, you will find yourself standing more erect with every repetition and using the muscles of the arms almost exclusively. Also, to help you maintain balance, keep your eyes directed either straight ahead or down very slightly—avoid looking straight down.


ONE-STAYS-UP PRESS: KEY POINTS

1. Set up as you would for any double press.
2. Slightly bend your knees and tighten your abdomen.
3. Press both kettlebells to full extension.
4. Keeping one arm extended, lower the other kettlebell.
5. Press the kettlebell back up, pause, and then lower the other kettlebell.
6. Continue to alternate until the set is complete.

One-Stays-Up Press The starting point for the one-stays-up press is really when both bells are extended fully overhead. As the name implies, one kettlebell stays extended while the other is lowered to the shoulder and pressed back up. As you fatigue, resist the urge to lower your extended kettlebell. Be conscious of keeping one arm pressed at all times.


DOUBLE SQUAT: KEY POINTS

1. Clean the kettlebells into a racked position.
2. Set your feet according to the squat variation you wish to use: feet wider and toes out for hips; feet closer and toes straight for quads.
3. Adjust the position of the kettlebells according to style: out for conventional; together in front for front squat variation.
4. Take a deep breath. Then start the squat by bending your knees slightly, followed by your hips. This should be a smooth transition.
5. Squat as deep as you are able, making it your goal to go just past parallel.
6. Exhale forcefully at the bottom, and explode back up to a standing position.

Double Squat The double squat with kettlebells is not about weight so much as it is about leverage and posture. Keep the kettlebells back if your feet are flat, and high on your chest if your heels are raised. Look straight ahead or up slightly, and squat as low as you are able. The deeper the squat, the more fully you will develop your hips and legs. Avoid rounding your back at any time during this movement.


SINGLE FLOOR PRESS: KEY POINTS

1. Lay on the fl oor next to the kettlebell so it lines up with your abdomen.
2. Slide your hand through the kettlebell with your palm up.
3. Pull the kettlebell to your chest, and turn your elbow out.
4. Take a deep breath, and press the kettlebell up and over the middle of your chest.
5. Slowly lower the weight until your elbow gently touches the floor.
6. Pause briefl y, keeping the tension through your chest, shoulder, and triceps.
7. Press back up.

Single Floor Press Keep your knees bent to relax your lower back and help you balance the asymmetry of one weight. Start with your elbow flared out from your body. As you press the kettlebell, bring it in line with the center of your chest. Do not bring it over too far, however, to avoid dropping the weight. When lowering the bell, allow your elbow to gently touch the floor.

By kettlebell training athletes