--Note that the videos are YouToube embeds (you must have access to YouTube in order to view)
Important Disclaimer:
The exercise pictures on this page are for informational purposes only. They represent various techniques of varying styles of kettlebell lifters. Before attempting, it is recommended that you seek the advice of a certified professional so that you may develop a method that works best for you. Links to instructor directories can be found on the Resources page.
What size kettlebell should you be using?: See articles page 1. Start 2. Swing 3. Apex
Novice Lifts:
Intermediate Lifts:
Advanced Lifts:
All kettlebell lifts are derived from a few basic moves:
The Swing: (video works best here so we're going to watch Lauren Brooks, RKC)
1. Although the swing itself is a common and effective kettlebell (KB from now on) exercise, it is a precursor to one of the most effective KB lifts, the snatch. Start with feet shoulder width apart and KB on the ground between your shoes.
2. Pick the KB (you can swing with one or two hands) up slightly off the ground. Sitting back (not squatting), hinge at the back and swing the KB backwards between your legs. Be careful to keep your lower back flat.
3. While exhaling, straighten your legs, fire your hips forward, and raise your arms with the KB until it gets to waist, chest, or shoulder level (beginners may want to start by swinging KB to waist heighth and then progressing higher with increased strength and flexibility). Let KB fall between legs and repeat process using KB's momentum.
Note: your legs and hips should be doing the majority of the work in the swing. Your arms should float upwards with the KB. Also notice how Lauren is hinging at the back, not squatting. Her shins are vertical to the ground.
The Clean & Jerk:
1. Start 2. Clean 3. Press
(Here is a video of Valery Fedorenko performing the clean & jerk with 2 KB's. This exercise is also called the Long Cycle by girevoy sport competitors)
1. Start out the same as always.
2. Bring the KB to the "racked" position. This is the weightlifting equivalent of the "clean".
3. Exhale and press the KB above your head by fully extending your arm.
The Dead Lift:
1. Start 2. Extend
1. Start by grabbing KB with one or two hands depending uponn weight of KB.
2. Stand-up while kicking hips forwrad and extending back. KB should be kept close to body throughout the lift. Bend back down with KB and repeat.
Slingshots:
1. Start 2. Begin circle 3. Behind waist
1. Start with KB at waist.
2. Shift KB to opposite hand and continue to circle waist.
3. Exchange KB behind waist and complete revolution. After set is complete, rotate KB in opposite direction.
Ab Twists:
1. Start 2. Double-racked
1. While this exercise works best with 2 KB's, it can be done with one as well.
2. Bring both KB's to racked position.(if using single KB, hold it upside-down by the horns in middle of chest)
Tense ab muscles and twist from side-to-side.
Under-Overs:
1. Start Right 2. Lunge and switch 3. Start left
1. Start with KB in right hand at waist.
2.. Lunge forward with left leg and transfer KB to left hand underneath lunged leg.
3. Stand-up with KB now in left hand. Lunge forward with right leg and switch KB back to right hand and stand.
Military Press:
1. Racked 2. Pressed
1. (This can, orf course, also be done with 2 KB's) Start with KB in racked position.
2. Exhale and press. (some people prefer to place their hand on their opposite hip while pressing for support.) Rteurn KB to racked posiiton and repaet.
Intermediate KB Lifts:
The Bottom-up press:
1. Bottom-up rack 2. Press
1. Rack KB while in bottom-up position (it helps to keep your elbow as close to your body as possible).
2. Continue to focus on bottom-up grip while pressing to extension.
The Snatch: I recommend using a lighter KB here to perfect proper form.
(Video of Valery Fedorenko performing Snatches)
(Side view of Fedorenko doing the snatch)
1. Start/ Backswing 2. Transition 3. Extension
4. Finish
1. Move from starting position into backswing just as in The Swing.
2. When KB gets to chest level, you need to transition the swinging motion into a pressing motion. You must scoop your elbow underneath the KB's momentum and extend your arm into a press. I was once told by someone that your hand should feel like it's tracing a "J".
3. Continue extension.
4. At top of extension, flick your wrist back and let body of KB roll around to back of forearm. This completes the snatch. Now let KB fall forward and repeat steps for additional reps.
Windmills:
1. Start 2. Bend 3. Extend
1. Start with KB pressed above head. Posiotion opposite foot shoulder-width apart with foot pointed outward at 45 degree angle.
2. While keeping a constant eye on the KB , bend down and touch your opposite foot with your opposite hand (it's not uncommon to be unable to touch the ground due to lack of flexibilty, just go as far as you can).
3. Flex the hamstring, buttock, and oblique of the same side as your KB hand, and straighten out. You should not push off of opposite leg. Repeat and then switch hands.
Hold & Press:
1. Start 2. Double-rack 3. Double-Press
1. This exercise is also better with 2 KB's, but will work just fine with one as well. The Hold & Press is not mechanically difficult in and of itself, but can be made extremely difficult by extending the hold.
2. Bring KB's to racked position. Hold while racked for 10, 20, 30 (you choose) seconds.
3. Press KB's. Return to rack and hold.
Advanced KB Lifts:
Renegade Rows:
(the video is of Steve Maxwell doing Renegade Rows with a push-up b/w the row in each hand)
1. Start with full weight on KB's in a push-up position. Feet should be shoulder width apart to aide in balance.
2. Bring KB up to chest with right hand. Return to start position.
3. Repeat row with left hand.
Gladiators:
1. Start 2. Extension
1. Start with KB on ground. Get in a push-up position and focus all weight on KB hand.
2. Extend body as shown in picture and hold. If you make an error here, you'll fall over. My only advice is to keep everything flexed while making extension.
Two- Hand Anyhow:
1. Start 2. Bend 3. Curl
4. Extend 5. Press
1. Start the same way that you start the Windmill only with another KB at your opposite foot.
2. Bend down and grab the second KB.
3. Keeping elbow on knee for support, curl the KB.
4. Extend just as in Windmill.
5. Press second KB. Drop back to #2 position while keeping first KB fully extended. Repaet steps 3-5.
Trident:
1. Start 2. Double-rack 3. Press
4. Double-rack 5. Front squat 6. Finish
1. Start with 2 KB's at waist level.
2. Rack both KB's.
3. Press both KB's.
4. Bring KB's back down to racked position.
5. While holding KB's in racked position, perform a full squat. It helps to keep KB handles very close together.
6. Stand-up while keeping KB's in racked position. Only after fully standing, should you let the KB's fall back to waist.
The Turkish Get-up: A timeless classic but also a dangerous one. As in the Windmill and Two-Hand Anyhow, keep your eye on the KB at all times to help balance and control.
1. On your back. Position KB for a press.
2. Press KB.
3. Roll to elbow and hip.
4. Get the bottom of your foot on the ground.
5. Push-off with arm and get to kneeling position.
6. Stand-up.
The ManMaker:
(Here is a video of Steve Maxwell doing KB ManMakers)
