Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk 1
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 2
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. 3
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. glutes hamstrings erector spinae lower abdominals 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. 4
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. glutes hamstrings erector spinae trapezius deltoids 5
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. glutes / quads erector spinae / trapezius deltoids 6
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. glutes hamstrings erector spinae deltoids trapezius The bell should be held in one hand as per the single handed swing. 7
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. 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. 8
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. deltoids triceps 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 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. glutes quads erector spinae 9
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. obliques shoulder stabilisers hamstrings 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 10
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. 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 11
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. glutes quads erector spinae trapezius/ deltoids 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. 12
11 The front squat glutes / quads hamstrings erector spinae 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 glutes quads erector spinae Hold the bell in one hand with knees relaxed and slightly bent, feet hip distance apart. 13
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) pectorals deltoids triceps 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. 14
Variations Double or Alternate Press 14 Single arm row latissimus dorsi trapezius rhomboids biceps 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 glutes hamstrings quads erector spinae abdominals 15
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 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. 16
17 Tricep extension 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 trapezius deltoids biceps 17
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 hip flexors obliques 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. 18
20 Side bends 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. 19
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 20