10 Essential Kettlebell Exercises

CrossFit champ Jason Khalipa demonstrates an American kettlebell swing. (Photo John Robert Woods)

EXPERT ADVICE

 

Typically kept tucked away under a rack of dumbbells or bumper plates, the kettlebell is one of your gym's most underrated pieces of equipment. This no-frills hunk of cast iron is simplistic in design — it looks like a bowling ball with a handle — but it offers myriad benefits. When used properly, it can add more variety and intensity to your workout than typical weights, improve the range of motion of your shoulders and hips, boost your grip strength, and immediately improve your strength, stamina, and balance.

"The kettlebell is an exceptional tool," says Jason Khalipa, 2008 CrossFit Games champion and owner of 20 CrossFit boxes. "It has a ton of value for developing the midline, or core. If you don't stabilize it as you swing it, it can take you across the room. That stabilizing helps develop overall strength and control."

Proper form is essential. Kettlebell workouts "can mess you up," says Khalipa. He suggests athletes follow the "Mechanics, Consistency, Intensity" progression. First, learn the mechanics of the move and make sure you can do it correctly. Next, perform the move multiple times with proper form. Then, only when you've established perfect technique and consistency, work on increasing weight and speed.

Khalipa, who typically incorporates bells into his workouts at least once or twice a week, shared his top ten kettlebell moves to build strength and speed. Look for a quick, high-intensity, fat-burning workout at the end, too.

Russian Swing

 

 

This foundational movement — and one of Khalipa's favorites — is a great place for beginners to start. Stand with feet shoulder-width apart and your knees slightly bent, the kettlebell placed a foot or two in front of you; grasp it with both hands, knees soft and back flat. Swing the bell backward, between your legs and just below the groin, then thrust your hips forward and squeeze your glutes to explosively propel the kettlebell forward and up to eye level. Be sure to keep your core tight, your lower back flat, and your weight in your heels.

 

American Swing

 

 

The American swing is similar to the Russian swing, but it has a greater range of motion. The set-up is the same: feet shoulder-width apart, knees slightly bent, weight in the heels. But, on your swing, use your hip power to bring the kettlebell all the way up and overhead. Be careful not to over-extend your swing; the kettlebell should never flip over in your hands or travel behind your head.

 

One-Armed Clean

 

 

The clean, in addition to being an efficient way to bring the kettlebell to a rack position (a hold in which the arm is bent, the elbow is tucked in and the kettlebell is resting in the crook of the arm), is a great exercise all on its own. Straddle the kettlebell with your legs shoulder-width apart, knees slightly bent, butt out, and, maintaining a flat back and a neutral neck, use one hand to grip the handle of the kettlebell. You'll want your thumb to face backward initially, as it helps to position the handle at a slight angle. In one fluid motion, push your hips forward as you pull the bell to shoulder height (the movement should come from your hips, not your arm). As it floats up, use your arm to guide the bell to the rack position. Remember to keep the kettlebell close to your body throughout the movement.

 

 

Two-Armed Push Press

 

 

You'll need two kettlebells of the same weight for this move. Simultaneously clean both kettlebells to the rack position. Then bend your knees slightly and drive through the heels as push both bells overhead and straighten the legs. Your palms should face forward with the weight of the kettlebells resting against the back of your wrists. "Don't over-arch the back," Khalipa says. Protect your spine by keeping your ab muscles engaged.

 

Farmer's Carry

 

 

The farmer's carry, also a two-kettlebell move, is deceptively easy-looking, but will tax your grip and shoulder muscles within minutes. With a flat back, hinge forward at the hips and bend your knees as you pick up two kettlebells of equal weight. Then, simply go for a walk. You can walk for distance or time. Just be sure to pay attention to your posture and keep your core muscles engaged and shoulders back.

 

Front Squat

 

 

Many of the same principles for an unweighted squat or barbell squat apply to the kettlebell squat. Start with your feet a bit more than shoulder-width apart holding a kettlebell against your chest with both hands. Squat down, pushing your hips back, knees out, and keeping your chest up. As you squat, pay attention to your knees. They should remain over your ankles and never collapse inward or move forward past your toes.

 

One-Armed Overhead Squat

 

 

Once you've mastered the front squat, try this variation for an added challenge in shoulder strength and stability. First, clean the kettlebell to the rack position. Then, with your palm facing forward and the kettlebell resting against the back of your wrist, lift the kettlebell overhead and lock your arm. Keep your arm steady with a few inches of space between your ear and bicep as you squat down as low as you can, while keeping your back flat, shoulders up, and knees out. Push through your heels to stand, and repeat on the opposite side.

 

One-Armed Snatch

 

 

Start by holding the kettlebell just below your groin with the thumb facing backward. Swing the kettlebell up, rotating your shoulder outward and keeping the kettlebell close to your body, as you would with a clean. When the kettlebell reaches eye level, switch your hand position so that your palm faces forward, and punch the weight straight overhead, bringing your arm to a locked position. This movement takes practice, so begin with a very light weight to perfect the form.

 

Turkish Get-Up

 

 

It can take a few tries to get the hang of Turkish get-ups, so here again, it's best to start with a lighter weight, and take your time. Begin on your back with the kettlebell next to your right shoulder. Bend your right knee, with the right foot flat on the floor. Grab the kettlebell with both hands at first to steady it, then take away your left hand and press the kettlebell straight up with your right hand, locking your arm and creating a 90 degree angle with the floor. The weight of the kettlebell should rest against the back of your wrist. Slide your left arm to a 45 degree angle and begin to shift your weight to your left side. Use your left hand to lift your hips and slide your left foot back under your body so that you're kneeling on your left knee, keeping your right arm locked and your shoulder stable. From there, shift your weight into the right leg and come to a standing position with the kettlebell still pressed overhead. Perform each step in reverse order, keeping the kettlebell stable and overhead, until you're on your back again. Switch arms and repeat. If you're confused, watch this video demonstration.

 

Pistol Squat

 

 

Khalipa says that adding a kettlebell can actually help with this notoriously difficult one-legged squat, as the weight of the kettlebell works to counterbalance the movement. Start by holding a kettlebell at your chest with both hands and extending one leg out in front of you. Hinge forward at the hips and bend the knee of your standing leg. Slowly lower into a squat, pushing your butt back and pressing the bell out in front of you at shoulder height. Once your hips are lower than your knees, press through your heel to stand back up, drawing the kettlebell back into your chest.

 

10-Minute Kettlebell Workout

 

  

Using a heavy kettlebell — Khalipa uses 2 Pood, or 72 lbs, but we'd suggest starting with half that weight — do 30 Russian swings within one minute, then rest for one minute. Repeat this four more times, for a total of 5 rounds and 150 swings. The goal is to complete all 30 swings within each minute, so scale the weight accordingly. If hitting 30 feels easy, grab a bigger bell.

Read more: http://www.mensjournal.com/expert-advice/a-crossfit-champs-10-essential-kettlebell-exercises-20150707/10-minute-kettlebell-workout#ixzz3fKGzOP43 

Follow us: @mensjournal on Twitter | MensJournal on FacebookUsing a heavy kettlebell — Khalipa uses 2 Pood, or 72 lbs, but we'd suggest starting with half that weight — do 30 Russian swings within one minute, then rest for one minute. Repeat this four more times, for a total of 5 rounds and 150 swings. The goal is to complete all 30 swings within each minute, so scale the weight accordingly. If hitting 30 feels easy, grab a bigger bell.