Kettlebell Workout Guide WORKOUTS

 Take your strength to a whole new level with this guide to kettle bell workouts

 

24 MAY 2016

 

 SAM RIDER

• Introduction
• Exercise 1: One-hand swing clean and jerk
• Exercise 2: One-hand swing snatch
• Exercise 3: Turkish get-up
• Exercise 4: Side press
• Exercise 5: One-hand high pull
• Exercise 6: One-hand swing
• Exercise 7: Two-hand swing
• Exercise 8: Around body pass

The kettlebell was first developed in Russia in the 1700s, and was used by the Soviet army in the 20th century as part of physical training and conditioning programs, but it is only relatively recently that it has gained the attention it deserves in the wider world of fitness and strength training as a perfect tool for total body workouts.

RECOMMENDED: How to Do a Russian Kettlebell Swing

With its uneven weight distribution, using a kettlebell puts greater strain on your stabiliser muscles than other weights do. In addition to improving core stabilisation, the American Council on Exercise has found that the average kettlebell workout results in significant calorie burn – 300 calories in 15 minutes.

Geoff Neupert, StrongFirst’s master Kettlebell Instructor, is a firm advocate of using kettlebells. ‘They’re incredibly time-efficient,’ says Neupert. ‘They help strip off unwanted body fat, put on muscle in all the right places, and help stave off heart disease by improving heart and lung function. Kettlebell workouts, when done correctly, are “joint-friendly”. There’s no longer a need to suffer through joint-pounding aerobics workouts or machine circuits, further damaging your knees, lower back or shoulders.’

Kettlebells used to be the preserve of Russian strongmen, but now your local gym probably has a set of them. But just because something is easy to find doesn't mean it's easy to use. That's why we asked Rob Beauchamp, chief instructor at the UK Kettlebell Association (UKKA), to create a workout of key kettlebell exercises.

You can be forgiven for being apprehensive about swinging a 16kg cannonball about. ‘It has a tendency to do its own thing,’ says Beauchamp. ‘Dumb-bells have linear movements and sit in the centre of your hand. With a kettlebell, the ball is in front of your forearm, so it's an extra link in the chain.' That makes them more difficult to control but it also means your muscles work harder.

Another benefit is that they build 'intramuscular teamwork' because you're forced to use higher levels of co-ordination than you would when slinging dumb-bells or a barbell around. 'With a barbell snatch, you have to co-ordinate your lower and upper body, but in a very vertical way,' says Beauchamp. ‘With a kettlebell, you’re moving around it to try to change the angle of pull. It’s almost like you’re grappling or wrestling with the kettlebell to get it where you want it.’

The speed of the exercises is also different. ‘A lot of barbell and dumb-bell exercises are done at a sedate pace,’ says Beauchamp. ‘But you move a kettlebell quickly, which fires up lots of fast-twitch muscle fibres.’ This will help you to get bigger and stronger.

On the left you'll find form guides for each move in Beachamp’s MF kettlebell workout. Below is how to structure your kettlebell workouts for best effect along with some tips.

Weeks 1-2

Do exercises 1-8 in order
Sets 1 Reps 10 (per side for one-sided moves)
Rest 90 seconds between exercises
Days 5-6 a week

Weeks 3-4

Do exercises 1-8 in order
Sets 2 Reps 10 (each side for one-sided moves)
Rest 90 seconds between exercises Days 4-5 a week

Weeks 5-8

Do exercises 1-8 in order Sets 3 Reps 10 (each side for one-sided moves)
Rest 90 seconds between exercises
Days 3-4 a week

Weeks 9-12

Do exercises 1 and 8, 2 and 3, 4 and 5, 6 and 7 as supersets
Sets 2-3 Reps 10 (each side for one-sided moves)
Rest 90 seconds between supersets
Days 3-4 a week

If you want another kettlebell workout, try this fat-burning one. 

Kettlebell technique tips

The snatch is an extension of the high-pull exercise. Always ‘high pull’ the bell off the swing before ‘punching’ it over your head. If you feel the bell smash you in the wrist, you’re either not pulling the bell and just swinging it up, or your not punching it through effectively. Follow this sequence to perform the move correctly and safely.

• Hike the bell deep through the legs.
• Keep your heels flat and your spine neutral – always!
• Drive through with the hips aggressively and high pull the bell to the top of your head with your elbow pointing up.
• Punch through quickly while relaxing the grip at the lock-out.
• Using chalk will also help you keep your grip on the bell.

How to avoid injury 

• Maintain a neutral spine: This ensures that your body is aligned correctly throughout the exercise. It is particularly important to keep this in mind when performing kettlebell workouts that include swings and high pulls. Trying to keep a straight line from hips to head will go along way to ensuring that you maintain a neutral spine. Think about a ruler being placed along the entire length of the spine and try to keep that posture. 

• Don't put all the work on your upper-body: Constantly putting the emphasis on the upper body muscles during difficult movements can place too much of a strain on the neck, lower back and shoulder muscles which can often lead to injury. Try to relax the upper body and use snappier movements from the hips, this will ensure an even spread of work for muscles from the upper and lower body. 

• Be patient with your kettlebell movement progression: Do not start trying exercises with the kettlebell that your body is not ready for. People often put their back at risk by getting ahead of themselves with kettlebells. The kettlebell swing in-particular can cause problems for those not used to performing it. Try something like a deadlift before you go onto more difficult exercises like the swing. 

• Invest in the correct footwear: Despite most people wearing them for everything and anything gym related, running shoes actually aren't the best choice for a kettlebell workout. They tend to push the knees forward and raise the heel during swings and squats which can leave you vulnerable to knee injuries. It's better to train in flat soled trainers or barefoot for added stability. 

Pro tip

Want one move that’ll give you bulletproof rotator cuffs, a vice-like handshake and improved pull-up scores? Look no further than the bottoms-up kettlebell press.

‘The added instability provided by pressing a top-heavy kettle bell will challenge your grip and the muscles of your shoulder girdle,’ says strength and conditioning coach CJ Swaby. ‘It can be used as a supplement to your regular training or as a variation to give you new stimulus.’

• Start with a light weight – you’ll be surprised by just how tough it is. Here’s how to do a bottom's up kettlebell press:
• Hold the bell against one of your thighs with the handle facing the ground, your legs slightly bent and your back neutral.
• Your feet should be just wider than shoulder-width apart.
• Bend forward from the the hips about 45˚- still holding the kettlebell so the base is facing upwards. Let the kettlebell swing between your legs as you go.
• Using the momentum created by the swing, stand up and extend your arm straight above your head so the kettlebell looks like an extension of your arm. Use your other arm to steady you during the movement.
• Gently swing the kettlebell back to the start position, keeping the handle down and base facing up. If at any point you struggle to keep the kettlebell in that position use a lower weight and work your way up gradually.

Choose your weapon

Bodymax Cast Iron

The budget option. Its solid, chunky handle works for any move (liquid chalk recommended), and it’s ideally shaped for goblet squats. The flat surfaces on both sides don’t suit snatching, but it’s still a good bit of kit for the price.

powerhouse-fitness.co.uk

Fitmad Vinyl Covered

The powder-coated handle (also the widest on test) makes two-handed swings effortless, but the vinyl coating got dinged up early and the uneven base doesn't inspire confidence during bear crawls. it’s probably the most home-safe option for anyone with a hardwood floor, though.

fitness-mad.com

Jordan Neoprene

Perfect balancing, a round face and a hard rubber coating make this the most forearm-friendly bell we’ve tested. Although the chunky handle may be a touch too smooth for high-intensity training. Not one to practise your bottoms-up press with, but it’s the best choice for home workouts.

jordanfitness.co.uk

Wolverson Black Series

The winner. A super-flat machined base means extra stability for renegade rows and bear crawls, while its gritty, chip resistant finish makes for easy handling, even during high-rep sets of cleans.

wolverson-fitness.co.uk

Exercise 1: one-hand swing clean and jerk

 One-hand swing clean and jerk

• With your feet shoulder-width apart, bend and grab the kettlebell with one hand, keeping your arm straight and your hand just ahead of your shoulders.
• Lift the kettlebell off the floor and swing it back between your legs.

One-hand swing clean and jerk

• Straighten your legs and push your hips forwards as you rise up to swing the kettlebell.

One-hand swing clean and jerk

• When the kettlebell reaches waist height, draw it back in towards your body by bending your elbow and rolling the kettlebell onto your forearm.

One-hand swing clean and jerk

• The kettlebell should land gently on your forearm and your thumb should be at the far side of your sternum, with your upper arm tight against your ribs.

One-hand swing clean and jerk

• Sink into a quarter squat then immediately explode into a lunge jump while pressing the kettlebell overhead.

One-hand swing clean and jerk

One-hand swing clean and jerk

• Move the front foot directly underneath your body before bringing up your rear leg. Reset and repeat on the opposite side.

One-hand swing clean and jerk

Exercise 2: one-hand swing snatch

•  

One-hand swing snatch

• With your feet shoulder-width apart, bend and grab the kettlebell with one hand, keeping your arm straight and your hand just ahead of your shoulders.

One-hand swing snatch

• Lift the kettlebell off the floor and swing it back between your legs.

One-hand swing snatch

• Straighten your legs and push your hips forwards as you rise up, using momentum to help lift the kettlebell.

One-hand swing snatch

• As it reaches shoulder height, pull it towards your body slightly so the handle goes below the weight.

One-hand swing snatch

• 'Punch' forwards to cradle the kettlebell gently on your forearm, then press it overhead, using momentum gained from the leg and hip drive.

One-hand swing snatch

• The kettlebell should be directly above your shoulder at the end of the move, so make sure that your arm is not completely vertical.

Turkish Get Up: How to Do It and Benefits

Standing up has never been so tough

 

If you’ve ever stepped into a gym you’ll have seen – and most likely ignored – kettlebells. These ominous, clunky weights can appear anachronistic in a flashy modern gym, and yet if you could take just one bit of equipment home with you from there (and it should be said that you absolutely should not), the kettlebell would be a fine choice.

Coach enlisted Chris Mandac, personal trainer and Third Space Kettlebell Expert, to explain the Turkish Get Up (TGU), a functional exercise with a whole slew of benefits.

How to do the Turkish Get Up

From a lying down position, stand up while holding a kettlebell. But, of course, it’s more complicated than that. Here’s Chris’s guide:

1. “Lie flat on the floor, face up, placing the kettlebell 12 inches beside your right arm. Roll onto your right and grab the kettlebell with two bent arms. This is important; trying to lift with just one arm will damage your shoulders.”
2. “Roll onto your back firmly gripping onto the kettlebell. Let go of it with the left hand, and bench-press the weight up with your right. Make sure your arm is fully vertical from the floor and your elbow is locked out. Unless directed, the kettlebell will now be held in this position.”
3. “Bend your right knee and plant your foot firmly onto the ground. Lift the right shoulder off from the floor, sort of like doing a twisting ab crunch, supporting your weight on your opposite elbow.”
4. “Pop off from your left elbow onto your hand, the hand should be slightly behind but out wide. Raise your butt and extended left leg off the floor. With your left hand and right leg planted on the ground, begin to pass your left leg underneath you, knee and toes on the ground.”
5. “Stand up and hold the position, then return to the starting position by performing all steps in reverse order, in one smooth movement. Once you get proficient, set a timer for five, 10 or 15 minutes and do as many TGUs as you can. Trust me, you’ll be breathing.”

Turkish Get Up Benefits

“You’ll develop strength all along your spine and tremendous stability in your shoulder,” says Chris. “It’ll help with your posture, and you’ll develop strong legs and feet.”

“Moreover, the TGU is also a tremendous core exercise. Getting up off the ground is a great skill and it’s your core that makes this possible. Doing it with weight makes it that much better in terms of body development.”

Exercise 4: side press

   

Side press

• Hold your forearm vertical and rest the kettlebell on it, tucking your elbow in.
• Turn the opposite foot out at 45˚ and push your hip out slightly underneath the kettlebell.

Side press

• Turn your head to look at the kettlebell and keep your eyes on it throughout the move.

Side press

• Lean away from the kettlebell by pushing your hip back and bending forwards slightly at the hip, keeping a 90˚ bend in your elbow.

Side press

• As you bend, press the kettlebell straight up and rotate your torso, making sure your lower shoulder is inside the line of your knee.

Side press

• Power your return to an upright stance by driving your hips to straighten your torso.

•  

Exercise 5: one-hand high pull

   

One-hand high pull

• Stand with your feet shoulder-width apart with the kettlebell between your feet, slightly towards the working side.
• Sink into a squat so you can hold the kettlebell in one hand with your arm straight.

One-hand high pull

• Drive through your heels to straighten your leg and initiate the movement of the kettlebell.
• Drive your hips forward to aid the movement of the kettlebell, letting momentum from the leg drive take it up to your shoulder.

Exercise 6: one-hand swing

   

One-hand swing

• Grab the kettlebell, keeping your arm straight and your hand just ahead of your shoulders.

One-hand swing

• Lift the kettlebell off the floor and swing it between your legs.

One-hand swing

• Straighten your legs and push your hips forwards as you rise.
• Use the momentum of the leg drive, rather than an arm pull, to move the kettlebell up in an arc until it's just above your head.
• Move back the way you came and repeat the move without letting the weight touch the floor.

Exercise 7: two-hand swing

   

Two-hand swing

• Grab the kettlebell with both hands, keeping your arms straight and your hands just ahead of your shoulders.

Two-hand swing

• As in exercise 6, swing the kettlebell between your legs. Straighten your legs and push your hips forwards as you rise. Use the momentum of the leg drive to move the kettlebell to the top, then return and repeat without letting the weight touch the floor.

Two-hand swing

Two-hand swing

• To do an 'American swing', use your leg drive to take the kettlebell directly overhead, using core strength to stop the swing, and ensure the kettlebell doesn't flip onto your forearms.

Exercise 8: around body pass

   

Around body pass

• Stand with your feet shoulder-width apart and grip the kettlebell by the horns (the bends in the handle).

Around body pass

• In as wide a circle as possible, swing the kettlebell to your right to send it behind your back.

Around body pass

• Pass the kettlebell behind your back and into the palm of the receiving hand.

Around body pass

• Continue to swing the kettlebell around and out to your left and bring it around as high as possible when it comes back towards the front.

Around body pass

• Change hands again in front of you and repeat the movement.
• Change the direction of the kettlebell by squatting down and passing the kettlebell through the legs from the front. Pass it to the opposite hand before standing up to continue the move.