Kettlebell combinations

INTRODUTION

               Week 6 consists of three huge combination movements: the double clean-squat, the double clean-squat-press, and the kettlebell push-up–row. Each of these is tough enough to be a stand-alone workout for an unconditioned athlete. Fortunately, you have been training previous workouts and are prepared for this.


DOUBLE CLEAN-SQUAT: KEY POINTS

1. Set up for a double clean.
2. Clean both kettlebells to the racked position, and pause briefl y.
3. Bend your knees and hips, and squat down to at least 90 degrees if able.
4. Explode out of the bottom position, and stand up straight.
5. Tip your elbows up to direct the kettlebells forward.
6. Allow the kettlebells to swing between your knees for a backswing.
7. Clean the kettlebells back up for the next repetition

Double Clean-Squat Begin the double clean-squat in exactly the same way as you would the double clean. Once the kettlebells are shouldered, bend your knees and then your hips, and drop into the squat. The more your skill develops with this exercise, the faster you will be able to transition from the clean to the squat and back up again.

DOUBLE CLEAN-SQUAT-PRESS: KEY POINTS

1. Clean both kettlebells at the same time.
2. Pause briefl y, and then squat as deeply as you are able.
3. Explode out of the bottom position to a fully erect stance.
4. The moment your knees are straight, punch the kettlebells overhead.
5. Pause briefl y, and then lower the kettlebells to your shoulders.
6. Tip the kettlebells forward, and allow them to swing between your knees for the next clean.

Double Clean-Squat-Press Work this exercise in the same way as the double clean-squat. The addition of the press adds extra range of motion and therefore more work. Practice your transitions with this, and all, combination movements


KETTLEBELL PUSH-UP–ROW: KEY POINTS

1. Place two kettlebells on the fl oor slightly wider than shoulder-width apart with the handles in a straight line.
2. Place your hands inside the handles with your palms down.
3. Perform a push-up; then remove one hand and grip the kettlebell handle.
4. Row the weight to your midsection, and then place the kettlebell back on the floor.
5. Put your hand back inside the handle, and perform another push-up.
6. Repeat the row on the opposite side; then perform another push-up.
7. Continue to alternate rows on each side, performing a push-up between each row.

Kettlebell Push-Up–Row Note that the model’s hand moves from inside of the handle for the push-up to outside of the handle for the row. Push-ups, as a general rule, should not be performed on top
of the handles, because of the risk of tipping the kettlebells over.

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Kettlebell a quick change in direction

INTRODUCTION

            This program will make you feel as if your spouse has asked you to pass a few standard sobriety tests after you’ve been out all night with your friends. The kettlebell lunges, both forward and backward, and kettlebell passes will make you feel like you have never truly learned how to walk, but the strength and balance you develop will be well worth it. Add to this the weight and position of the kettlebells, and your lungs will be on fi re as well as your muscles. With all of these exercises, take care to not allow your knee to move past the toes of your front foot. Otherwise, this creates a shearing force that your patellar tendon and your knee will probably not like.


            The figure 8 is a movement fairly unique to kettlebell training.It is similar to dribbling a basketball over and over between your legs. You want to use your whole body and sway from side to side as well as forward and backward slightly. It teaches you to stay low for an extended period of time, which is valuable in many sports. It also teaches you how to move your hips from side to side. Both of these things work the muscles of the thighs and trunk well. I recommend that this exercise be performed
with a moderate weight for more repetitions. This exercise works best in a lighter range than cleans, for example.

              The squat-press is the cousin to the squat-pull. Body position is essentially the same, except that the weight is on the chest for the squat-press and is pressed overhead instead of pulled to the chest. This is a great movement for a football lineman or any athlete who needs to push from the ground up
through the hands. The squat-press is sometimes used with the squat-pull as a stand-alone workout because almost all of the major muscle groups of the body are worked between these two exercises.

            Last, you will perform the double fl oor press. This exercise is very similar to the dumbbell press, although the range of motion is somewhat shortened because this is performed from the floor. Your elbows stop just short of a complete range. This works well for athletes who have minor shoulder injuries. Also, the forearms and pectorals are required to be active throughout the movement to keep the kettlebells from falling outward, since they sit to the sides of the forearms instead of lining up
directly with them.


KETTLEBELL BACK LUNGE: KEY POINTS

1. Decide on using one or two kettlebells and whether they will be at your chest, shoulders, or sides.
2. Look straight ahead, and step back with one leg.
3. Keep your front foot fl at and your back foot on its toes.
4. Bend your back knee fi rst, and drop down as close as you can to the floor without touching. Both knees should be bent to right angles.
5. Step forward with your back leg, and step back with the opposite leg.
6. Continue to alternate legs until the set is complete.

Kettlebell Lunge Whether you are lunging forward or backward, it is very important to work in right
angles. Both knees should be bent to 90 degrees at the midpoint of any lunge. Failure to adhere to this rule will result in an irritation of your patellar tendons and soreness in your knees. The easiest way to keep your knees working at this angle is to take a moderate to large stride and to bend your back knee slightly before your front knee regardless of the direction of the lunge. Also, note that the model is looking straight ahead. Doing this helps you keep from leaning forward.

KETTLEBELL PASS: KEY POINTS

1. Begin by holding one kettlebell at your side.
2. Step forward with your free side.
3. Keeping your back fl at, bend your front leg.
4. Pass the kettlebell underneath your front knee to your free hand.
5. Pass the kettlebell back and forth underneath your front knee as you step.

Kettlebell Pass Think of the kettlebell pass as a lunge variation with a shortened range of motion. Your knees do not bend nearly as much as in a traditional lunge, but you still bend forward to coordinate the kettlebell passing behind your knee. This exercise is all about timing. As your knee bends, the kettlebell should be moving behind it. As you take your next step, the kettlebell
should be coming up to prepare for the next pass.

FIGURE 8: KEY POINTS

1. Stand with your legs slightly wider than shoulder-width apart.
2. Begin movement with a backswing.
3. Shift your hips to one side, and pass the kettlebell behind that knee.
4. Circle your leg to the front; then pass between your knees.
5. Hand off to your free hand behind the opposite knee.
6. Continue to move in a fi gure 8 pattern.
Caution: Make sure you have trimmed nails, as they might get caught when changing hands with the weight.

Figure 8 Bring the kettlebell straight back between the knees when performing the figure 8. Then
take it to the outside and behind the knee for the pass. This gives you a little extra room to keep from
banging the kettlebell into your shin. Also, your hips should be moving side to side with the kettlebell. This helps bend your knee and make a gap for the kettlebell to move through.

SQUAT-PRESS: KEY POINTS

1. Position yourself with either one kettlebell on your chest or one on each shoulder in a racked position.
2. Look straight ahead, bend your knees, and then bend your hips, dropping into a deep squat.
3. Press your feet into the fl oor, and explode out of the bottom position.
4. When you are standing erect, follow through into the press.
5. Pause and then lower the kettlebell(s) to the starting position.
6. As soon as the weight makes contact with your body, drop into the next repetition.

Squat-Press The key point to remember about the squat-press is that both the downward and upward phases should be performed smoothly. The entire movement from the bottom of the squat to the
full extension of the press should be executed in one nonstop motion. The same is true for going back down, from the top of the press to the bottom of the squat. Also, as with most overhead exercises, press the kettlebells to full extension without allowing them to drift forward at the top.

DOUBLE FLOOR PRESS: KEY POINTS

1. Set two kettlebells on the fl oor slightly wider than shoulder-width apart.
2. Lay between the weights so the handles line up with your midsection.
3. Slide your hands through the handles, palms up.
4. Pull the kettlebells to your chest, and turn your elbows out.
5. Press to full extension over the center of your chest.
6. Pause at the top, and then lower slowly until your elbows lightly touch the fl oor.
7. Pause at the bottom while keeping tension in your chest, shoulders, and triceps.
8. Press into the next repetition.

Double Floor Press The double floor press calls for two kettlebells to be pressed at the same time. Balance is challenged less in the double press versus the single press; however, you now have the ability to add a significant amount of weight and give your upper body a great workout. As you press,
remember to center the kettlebells at the top to maximize the range of motion.

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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.

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Kettlebell heavy ballistics training

INTRODUTION

      Heavy ballistic training with the single clean, double snatch, and sidewinder. It then fi nishes with
the extremely effective movements of the side shuffle and double press.


SINGLE CLEAN: KEY POINTS

1. Set up as you would for a single swing.
2. Pull your elbow to your side as the kettlebell reaches waist height.
3. Lean away from the kettlebell as it fl ips over your elbow.
4. Rack the kettlebell on the outside of your upper arm and shoulder.
Do not allow your hand to go past your shoulder in the rack position.
5. Slightly bend your knees to absorb shock as the kettlebell comes
into contact with your body.
6. Tip your elbow to direct the weight toward the fl oor for the next
repetition.

Single Clean Note that the setup for the single clean is the same for the one-hand swing as well as the single snatch. Also, view how the hip of the model presses toward the kettlebell to give extra support just as in the setup for the single press. Kettlebell training can be reduced to a handful of body alignments. The lesson here is to be efficient.


DOUBLE SNATCH: KEY POINTS

1. Set up as you would for the double clean.
2. Use a strong backswing.
3. Snatch both kettlebells as you would for a single snatch.
4. Push into the kettlebells 12 inches before the top of the movement.
5. Lower the kettlebells to the shoulders before tipping down into the
next repetition.

Double Snatch The flat back and correct posture in the beginning of the double snatch make all the
difference in the success of this movement. Note that at midpoint, the knees and hips are extended to
transfer the momentum gained in the bottom position to the lockout. At the endpoint of the movement, the weights are fully extended overhead and are properly aligned with the body’s base of support.


SIDEWINDER: KEY POINTS

1. Set up the same way as for the squat-pull.
2. Extend your knees and hips, and begin pulling the kettlebell toward
your chin.
3. Lean to one side, away from the kettlebell.
4. Continue pulling with your top elbow.
5. Center up as you lower the weight.
6. Switch sides as you drive up for the next repetition.

Sidewinder Again, the beginning sidewinder position resembles the starting positions of the swings and cleans. It is basically a squat-pull to the side. To get any weight to move, the knees and hips need to be quickly extended. This brings you back to the basic deadlift, or linebacker position as I call it.


SIDE SHUFFLE: KEY POINTS

1. Hold the handle with both hands.
2. Bring your feet close together.
3. Bend your elbows, waist, and knees.
4. Extend one leg straight out to the side.
5. Follow that leg with your arms, pointing the kettlebell to the inside of
your ankle.
6. Pull your arms and leg to center, and repeat on the opposite side.
7. Transitioning from side to side should be a quick gliding motion.

Side Shuffle To perform the side shuffle, start in a sort of crouched position with elbows and knees bent. Think of a hockey player sprinting down the ice. When you push off to the side, you lunge as deeply as you can and then shuffle through the midpoint of the exercise to the other side.


DOUBLE PRESS: KEY POINTS

1. Clean the kettlebells to the sides of your shoulders.
2. Look straight head, tighten your abdominal muscles, and slightly
bend your knees.
3. Press to full extension.
4. Pause briefl y at the top; then slowly lower the weights until the kettlebells
are in the starting position.

Double Press To maximize the range of motion of the double press, you should start in the top position of the double clean if possible. This gives you up to 6 additional inches of range and allows for a much fuller development of the shoulders. When pressing the kettlebells, extend your arms completely overhead. The kettlebells should be directly over the middle of your feet and
not leaning to the front.

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Kettlebell power moves

INTRODUCTION

    This chapter discusses the one-hand swing, single snatch, double clean, and single press. The one-hand swing is the next progression in the ballistic movements.

ONE-HAND SWING: KEY POINTS

1. Set up as you would for a two-hand swing.
2. Keep the kettlebell centered.
3. Drive from your hips, thighs, and lower back.
4. Follow through with your shoulder until the kettlebell is at eye level.
5. Let gravity pull the kettlebell down for the next repetition.

One-Hand Swing The positioning for the one-hand swing is the same as for the two-hand swing, with two exceptions. First and most obvious, the grip is with one hand instead of two. Second, to center the kettlebell between the knees, you have to lean slightly away from it. The swing pattern still needs to follow the midline of the body, whether you are using one hand or two.


SINGLE SNATCH: KEY POINTS

1. Set up the same way as you would for the single swing.
2. Use a big backswing to gain momentum.
3. Be explosive throughout the entire movement.
4. Follow through with your shoulder, and drive past eye level.
5. Push into the kettlebell just before the top of the movement so the
handle goes under the ball and the kettlebell gently rolls onto your
forearm.

Single Snatch The single snatch is basically a single swing that has been followed through into an
overhead lockout. Understand that more force is needed to complete the larger range of motion. Also, remember to push into the weight just before lockout so the kettlebell rolls onto your forearm instead of slamming into it.


DOUBLE CLEAN: KEY POINTS

1. Line the kettlebells up with their handles in a straight line.
2. Straddle both kettlebells.
3. Start with the backswing; then bring the kettlebells forward.
4. Pull your elbows into your sides.
5. Move your hands outward like you would to open a coat.
6. Flip the kettlebells over onto the sides of your upper arms.
7. Pause briefl y; then tip your elbows up to direct the kettlebells back
between your knees for the next repetition.

Double Clean Think of the double clean as a swing until the weight reaches waist height. At that point, tuck your elbows in and let them glide over the outside of your shoulders. Note that the weights are situated fairly low on the model’s shoulders. This is to keep unnecessary stress off of the muscles
of the rotator cuff. The double kettlebell clean is more closely related to a kettlebell swing than a barbell clean, where the elbows are up and the bar is on the shoulders in the racked, or top, position


SINGLE PRESS: KEY POINTS

1. Start with the kettlebell on the outside of your upper arm with your
elbow tucked into your side.
2. Widen your stance to greater than shoulder width.
3. Turn your head, and look at the weight for balance.
4. Press to a full extension.
5. The kettlebell should be directly over the center of your stance.
6. Slowly lower the kettlebell until your elbow is tucked into your side.

Single Press Note that the model is leaning to one side and the hip is pushed out to the side of the weighted hand. This gives extra support to the weight and takes the main stress off of the lower back muscles. When the weight is pressed upward, you should be able to draw a line from the kettlebell
directly down between the feet.

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Kettlebell

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.

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.

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.

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 your
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.

BENT-OVER ROW: KEY POINTS

1. Stagger your step approximately a stride’s length so your feet are
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

TWO-HAND PRESS: KEY POINTS

1. Hold the kettlebell by its sides so the handle is resting on your chest
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.

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