Everywhere you look you might find a kettlebell now and see someone doing a kettlebell swing. Ever since the kettlebell has appeared in gyms and numerous fitness magazines, people have been singing its praises.
The Top Benefits Of Kettlebells
- Weight loss
- Coordination
- Functional Training
- Stabilization
- Balance
- Aerobic Training
- Anaerobic Training
These things are necessary for your body to be healthy, strong and functional.
Not only is this a convenient way to train, because a kettlebell can be used just about anywhere, it’s also easier than you might think and a lot of fun.
Beginner Kettlebell Moves
- Two Hand Swings
- One Arm Swings
- Alternating Swings
- Turkish Get Up (TGU)
- Cleans
These exercises have been deemed the foundation exercises, but why?
Two Hand Swing
This exercise has cardiovascular benefits and muscular development for the lower body which makes it aerobic and anaerobic. This also brings awareness to the pendulum effect of “swinging” created by momentum instead of lifting the weight. Getting into the habit of allowing the kettlebell to move on its own without constant tension and control. Momentum is the kettlebell’s best friend.
One Arm Swing
Similar to the two hand swing but using one arm. Practicing this move is crucial for people who are in the habit of using the arms and shoulders to lift. This will teach you to relax while the weight moves and loosen up control from isolation exercises, such as Front Raises, and allow the momentum to be your friend.
This exercise is a precursor to the Curvilinear High Pull and the Snatch.
Alternating Swings
Alternating back and forth from right to left will improve hand eye coordination. This is also another technique used to relax the upper body and allow the legs to create momentum. This exercise is also the proper way to alternate from left to right without setting the kettlebell down. This allows you to continually move the weight and burn more calories efficiently.
Turkish Get Up
This exercise is often taught in segments because of multiple movements. The exercise begins with the lifter lying on the floor and takes you through five steps that eventually lead to you standing. All of this happens while holding the kettlebell overhead in the lockout position, so that your shoulder is stabilized by your scapula and back muscles. This is also done in reverse order, challenging your balance and strength along with coordination. Going in reverse also allows you to repeat the exercise again or on the opposite side. The main focus is on shoulder stabilization, balance and the core muscles. This exercise works all of your stabilizers. When you are beginning I suggest using no weight until you are comfortable with each step.
Cleans
This exercise teaches you proper hand placement as well as how to use the lower body and momentum to your advantage.
The body is just like driving a car. When you step on the gas pedal the car moves. When you use the steering wheel, you give the car direction. Think of your legs as the gas pedal and your arms as the steering wheel; the legs create momentum which gets the kettlebell moving, and your arms direct the kettlebell so that it does what YOU want it to.
Most people will swing the kettlebell OUT and AWAY to put it into the Rack position. This is where the kettlebell comfortably rests between the forearm and bicep. Doing this flip maneuver onto the forearm will cause unnecessary pain and discomfort also potentially bruising your arm. When you direct the kettlebell you are in control and will stay injury free and get more out of the exercise. Holding the kettlebell in the right position (pictured below) will also avoid undue stress on the wrists and shoulders.
Getting Started With Kettlebells
Beginning any new fitness routine can be intimidating, but it doesn’t have to be. Learning new things can be very exciting and empowering. There are several ways to get started on your quest for kettlebell knowledge; just be sure if you are working with a trainer or taking a class, the instructor is certified specifically in kettlebells.
You can also check out my instructional DVDs and follow me here on FitFluential and their YouTube channel for further information.
Good luck and get started so that you can start seeing and feeling the results from one of the greatest training tools on the planet, the kettlebell.
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