In a recent article we talked about Kettlebells and their history. Before you start to use them as part of a routine it’s necessary to get to grips with the basic techniques. As with all types of weight training, incorrect techniques can hamper your progress and damage your body; a correct technique will quickly get you on the road to muscle toning and building.
There are several basic Kettlebell exercises as follows; you may find others listed in various places but they tend to be variations on a theme.
The Clean & Press
The Goblet Squat.
An an all round exercise there are not many better then a Kettlebell Swing. In terms of muscles worked it great for the glutes, back & shoulders, hamstrings and abdominals as well as being a cardio workout. Think of it as a squat with additional benefits.
After you’ve warmed up, start by grabbing the Kettlebell with both hands and let it hang in front of you. Keep your back straight, your head up and your feet slightly wider then shoulder width apart, then bend your knees and lower the weight as low as is comfortable.
Now push the weight back between your legs slightly and bring it forward as you stand up straight, pushing your hip forward to propel the weight. Without any force from the arms, the weight should swing up, peaking horizontally. As the weight drops, bend the knees once more and the Kettlebell will return to the starting position. You are now in a position to begin the next repetition.
It’s a good idea for beginners to use the lightest possible weight to practise the technique before launching in to the exercise, especially if you’re a newcomer to Kettlebells. Check out the video below for a Kettlebell Swing guide.