kettle bell training - the basics

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Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 1

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Page 1: Kettle Bell Training - The Basics

Kettlebell Training

The Basics

by Liam O'Brien

Personal Trainer

Kettlebell Instructor

Pontefract, West Yorkshire

www.liamobrien.co.uk

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 1

Page 2: Kettle Bell Training - The Basics

About the author

Liam O'Brien is a Personal Trainer and Kettlebell Instructor based in Pontefract, West Yorkshire.

He works all over the region including Leeds, Wakefield and the 5 Towns. He has been a Personal Trainer for just 3 years but has been working in the fitness industry for more than a decade.

He is a keen Judo player and trains with Knottingley Judo club; runs regularly - mainly middle distance, and also competes in triathlon.

You can visit his website at www.liamobrien.co.uk

Contents

The history of kettlebells

the exercises

− swing - snatch

− power snatch - clean

− power clean - military press

− deadlift - windmill

− turkish get up (TGU) - high pull

− front squat - around the body

− chest press - single arm row

− lunge - bicep curl

− tricep extension - upright row

− russian twists - side bends

workouts

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 2

Page 3: Kettle Bell Training - The Basics

The history of kettlebells

A kettlebell or girya is a traditional Russian cast iron weight that looks like a cannonball with a handle.

Although the kettlebell is fairly new to the UK, they go as far back as the 1700's where it was first seen in a Russian dictionary in 1704.

Such was their popularity in Russia that any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'.

The actual origin of the kettlebell however will always be subject to debate. The Scots will claim that they invented the kettlebell as part of the Highland Games, and the Chinese say that the giant padlocks used by the Shaolin monks were the original kettlebells.

They are still used by the American and Russian military today as well as Hollywood stars and professional sports players. They are used by Chelsea and Liverpool football clubs and Castleford Tigers and Leeds Rhinos rugby teams.

Kettlebells are now widely regarded as the ultimate training tool for all round fitness and physical development and are even being used by some physiotherapists to aid injury rehabilitation.

The main reason that the kettlebell is such a fantastic tool is due to the handle being outside of the mass of the bell. This creates an extra axis on movements like the swing and the snatch, making the movement more than just strength and forcing the body to overcome, absorb and develop the additional momentum.

A properly executed and balanced kettlebell workout will work every muscle in the body, and as your confidence grows you can move onto more complex routines with double kettlebells or heavier weights.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 3

Page 4: Kettle Bell Training - The Basics

The exercises

1 - The swing

The swing is a fantastic exercise and forms the basis of many kettlebell moves. When performed correctly it develops a strong posterior chain (glutes, hamstrings and erector spinae muscles), lower abdominals and overall power.

'proper execution of the swing alone is superior to 99% of the sophisticated strength and conditioning

programs'

Steve Maxwell. Brazilian Jiu Jitsu World Champion and Senior Russian Kettlebell Instructor.

Muscles used:

glutes

hamstrings

erector spinae

lower abdominals

Start position

The bell should be held across the top of the handle and deadlifted from the floor. Feet should be slightly wider than hip distance apart, spine in neutral, glutes tight with chest high and shoulders back.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 4

Page 5: Kettle Bell Training - The Basics

Lifting phase

The move should be initiated by swinging the weight backwards between the legs. The backside should be pushed back with the chest remaining up and the lower back very slightly arched. Legs should be slightly bent.

The kettlebell should be propelled forward by driving the hips forward in a 'thrusting' motion, pushing the heels hard into the ground and locking the knees as the bell reaches the top. Abs and glutes should be tight.

This type of 'snap' movement should mean that the arms are only used to guide the bell up; the momentum comes from the hip 'snap' or 'thrust'. The bell should be swung in an up and out movement, extending the hips and pushing the bell away from you rather than above you.

At the top of the movement the bell should feel like it hangs in the air for a moment, as if weightless.

Lowering phase

As the bell starts to drop, let your arms drop with the weight and then push the backside out again, drawing the bell between the legs ready for the next repetition. At all times the chest should be high in relation to the spine and the chin up.

Variations

single handed swing

alternating swing

double kettlebell swing

rotating or travelling swing

2 – The snatch

The snatch requires excellent co-ordination with explosive power. A difficult yet when perfected, highly effective exercise.

Muscles used:

glutes

hamstrings

erector spinae

trapezius

deltoids

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 5

Page 6: Kettle Bell Training - The Basics

Start position

The bell should be held in one hand resting on the front of the thigh.

Lifting phase

The bell should be swung back between the legs as in a single hand swing, then driven forwards and ultimately overhead, with the hips. The bell should be rolled around the wrist (rather than over the top) before locking out the elbow above the head.

Lowering phase

The bell should again be rolled around the wrist and swung back between the legs ready for the next repetition. Let the weight do the work on the downward phase, keeping your arm straight.

Variations

Double or alternating snatch.

3- The power snatch

The power snatch differs from the regular snatch in that it replaces the power and momentum gained from the 'thrust' of the hips, with power from the thighs.

Muscles used:

glutes / quads

erector spinae / trapezius

deltoids

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 6

Page 7: Kettle Bell Training - The Basics

Start position

The bell should be held in one hand, thumb pointing backwards between the legs. Back straight, head up.

Lifting phase

The bell should be lowered towards the floor, dropping the backside and bending at the knee with a straight back and head up. Then with an explosive upward push from the thighs drive the bell upwards. With a shrug and upright row bring the bell towards shoulder height keeping the hand close to the body at all times with the thumb practically brushing the body. Flip the bell over and drive upwards with shoulders until both shoulder and arm are locked out. You should keep a straight back throughout this movement.

Lowering phase

Flip the bell back over your hand and lower to the start position, again keeping the hand close to the body and the back straight.

4 - The clean

The clean is another exercise that requires explosive, controlled power from the hips, glutes and hamstrings. An exercise in its own right, the clean can also be used as a safe and effective way to raise a kettlebell to the racking position.

Muscles used:

glutes

hamstrings

erector spinae

deltoids

trapezius

Start position

The bell should be held in one hand as per the single handed swing.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 7

Page 8: Kettle Bell Training - The Basics

Lifting phase

The bell should be swung back between the legs and then, using the hips driven upwards as per a regular swing. Before reaching the horizontal, the bell should be rolled around the wrist and pulled into the racking position. Failure to roll the bell around the wrist will result in the bell making contact with your forearm with some force! Your back should be straight throughout with a strong chest position.

Lowering phase

Roll the bell around the outside of the forearm, extend the arm and let the weight of the bell bring you back to the start position.

Variations

double or alternating clean

5 – Power clean

As with the power snatch, the power clean utilises power from the thighs to replace the swing motion.

Start position

The bell should be held in one hand, thumb pointing backwards between the legs. Back straight, head up.

Lifting phase

The bell should be lowered towards the floor with the back straight, dropping the backside and bending at the knees. With an explosive drive the bell should be raised toward the shoulder. Flip the bell over your hand and pull into the racking position.

Lowering phase

Flip the bell back over and return to the start position. Back should remain straight throughout, head high, chest up.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 8

Page 9: Kettle Bell Training - The Basics

6 – Military press

Although this move is often performed with a dumbbell or barbell, extra stability is required throughout the shoulder joint when performed with a kettlebell.

Muscles used:

deltoids

triceps

Start position

The bell should be in the racking position.

Lifting / lowering phase

The bell should be driven upwards with the arm held locked and behind the ear to finish. Return to the front racking position and repeat.

Variations

double press

alternating press

7 – Deadlift

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Muscles used:

glutes

quads

erector spinae

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 9

Page 10: Kettle Bell Training - The Basics

Lowering / lifting phase

Keeping a straight back, bend the knees and sit back whilst lowering the bell towards the floor. Then drive upwards using the quads and keeping the arms straight and weight between legs. At the top of the repetition, squeeze the glutes together and flex the quads. The back should be upright and straight throughout.

Variations

double deadlift

8 – The windmill (demonstrated by Lisa Rutherford)

The windmill is a great exercise for developing shoulder stability, core strength and flexibility.

Muscles used:

obliques

shoulder stabilisers

hamstrings

Start position

With your right hand, clean the kettlebell up to the racking position, then press to upright (or snatch to upright). With the bell in the right hand turn both feet

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 10

Page 11: Kettle Bell Training - The Basics

to the left and with a definite motion; push the hips out to the right. Your right leg should be vertical with the hip directly over the foot.

Lowering / lifting phase

With your free hand, reach down towards the right foot whilst looking upwards toward the kettlebell. The arm should remain perfectly vertical throughout. Slowly return to the start position ‘walking’ the hand back up the right leg.

Swap hands and repeat.

9 – The turkish get up (TGU)

A favourite of many MMA practitioners.

Start position

Lie flat on your back with your right arm extended vertically, kettlebell in hand.

Lifting phase

Place your right foot on the ground with a bent knee at approximately 45° to the body. The left leg should be flat on the floor. Left arm should be flat on the floor, but at 90° to the body. Push or ‘roll’ yourself up so that you are resting on your left hand. Raise your hips and swing the left leg underneath the body and with a push of the left hand, into a kneeling position. Regain balance and stand upright. The right arm holding the kettlebell should remain vertical at all times.

Lowering phase

Reverse the actions and return to the start position. Place the bell on the floor

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 11

Page 12: Kettle Bell Training - The Basics

to the right of the body and push/pull it around the top of the head to the other hand. Do not lift the bell over the face.

Raise the bell with the left hand and repeat the exercise.

10 – The high pull

The high pull is a combination of a deadlift and an upright row.

Muscles used:

glutes

quads

erector spinae

trapezius/ deltoids

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Lowering / lifting phase

Keeping a straight back, bend the knees and sit back whilst lowering the bell towards the floor. Then drive upwards using the quads and keeping the arms straight and weight between legs. As you lock at the knees, shrug and upright row the bell to the chin. Lower the bell to the start position. This should be slow, controlled exercise.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 12

Page 13: Kettle Bell Training - The Basics

11 – The front squat

Muscles used:

glutes / quads

hamstrings

erector spinae

Start position

Clean the bell into the racking position, with feet just over hip distance apart. Lowering Phase: Drop into a full squat position, keeping your back upright and core tight. Aim to get as close to the floor as possible with your hamstrings almost touching your calves.

Lifting phase

With an intake of breath and maintaining a neutral spine, drive upwards thorough the heels to the start position.

Variations

Double front squat

Overhead squat

12 – Around the body

Muscles used:

glutes

quads

erector spinae

Start position

Hold the bell in one hand with knees relaxed and slightly bent, feet hip distance apart.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 13

Page 14: Kettle Bell Training - The Basics

Lifting / lowering phase

Start to move the bell by swinging the weight out, and then as you extend your arm, pass the weight to the other hand. Swing the weight around your back and again switch hands.

Repeat in both directions.

13 – Chest press (pictured as alternate)

Muscles used:

pectorals

deltoids

triceps

Start position

Lie on your back with a bell in one hand (or as in photo, each hand). Alternatively one bell with both hands if a heavier kettlebell is being used.

Lifting / lowering phase

Push the bell(s) upwards locking out the arms. Lower and repeat.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 14

Page 15: Kettle Bell Training - The Basics

Variations

Double or Alternate Press

14 – Single arm row

Muscles used:

latissimus dorsi

trapezius

rhomboids

biceps

Start position

Stand with one foot forward, arm resting on the front knee, with both feet pointing forwards. Keep your back straight throughout the exercise.

Lifting / lowering phase

Lift the bell, keeping the elbow tight to the body. Squeeze the shoulder blades together and rotate the trunk.

15 – Lunge

Muscles used:

glutes

hamstrings

quads

erector spinae

abdominals

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 15

Page 16: Kettle Bell Training - The Basics

Start position

Holding the bell by the horns tight against your upper chest, with abs tight and shoulders back.

Lifting / lowering phase

Step into a lunge ensuring that you keep a straight back throughout. Return to standing and repeat.

Variation

Backward Lunge

16 – Bicep curls

Start position

Hold the bell by the horns (or upside down by the horns if preferred) Lock up core and keep back straight.

Lifting / lowering phase

Curl the bell towards the chest, with no body 'swing'. Return and repeat.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 16

Page 17: Kettle Bell Training - The Basics

17 – Tricep extension

Start position

Hold the bell in a reverse or upside down horns position, and lift straight overhead. Lock up the core.

Lifting / lowering phase

Bend the elbows and lower behind the head. Contract triceps and raise bell to start position overhead.

18 – Upright row

Muscles used:

trapezius

deltoids

biceps

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 17

Page 18: Kettle Bell Training - The Basics

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Lifting / lowering phase

Upright row the weight to the chin, slowly lower and repeat.

19 – Russian twists

Muscles used:

hip flexors

obliques

Start position

Sit on the floor with legs out straight, knees slightly bent. Hold your feet off of the floor (cross your feet if easier). Hold the bell with both hands in front of you.

Lifting / lowering phase

Rotate the bell to the side of your body without letting it touch the floor. Lift the bell back over your legs and to the other side. Try and push the bell behind your body, again without letting it actually touch the floor.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 18

Page 19: Kettle Bell Training - The Basics

20 – Side bends

Muscles used:

obliques

Start Position

Hold a bell in one hand, resting against the side of your body.

Lifting / lowering phase

Slide the bell down your side. Keeping a straight body position, return to the start position and then flex to the other side. Swap hands and repeat.

Workouts

As with all strength or conditioning training, workouts should be preceded by a proper warm up and pre stretch and followed by a gradual cool down and full stretch.

Strength and endurance

The following workout is designed to maximise calorie burn whilst developing whole body muscular strength. Perform the entire workout with a single kettlebell.

1. Deadlift x 15 reps

2. Front Squat x 10 reps each hand or 20 reps both hands together

3. Military Press x 10 reps each hand or 20 together

4. High Pull x 15 reps

5. Chest Press x 10 reps each hand or 20 together

6. Single Arm Row x 10 reps each hand.

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 19

Page 20: Kettle Bell Training - The Basics

In between each exercise perform 10 double handed swings taking little or no rest between exercises.

Super singles

This workout is ideal for people who have developed good technique with the major lifts.

1. Single Hand Swings x 5 reps

2. Clean x 5

3. Clean and Jerk x 5 (Clean with Military Press)

4. Snatch x 5

5. Power Snatch x 5

6. Power Clean and Push Press x 5 (Power Clean with Military Press)

7. Power Clean x 5

8. Single Hand Swings x 5

Complete the entire sequence on one hand and then repeat this immediately with the other hand. Rest as required then repeat for 2, 3 or more circuits!

These exercises are the classic lifts and moves that combine strength, speed, stability and skill to develop total body

conditioning.

Remember the number and complexity of kettlebell exercises is only limited by your imagination.

www.liamobrien.co.uk

Liam O'Brien – www.liamobrien.co.uk – All Rights Reserved 20