Caveman Kettlebell – Kettlebell Swing ‘Insert’

 

Here at Caveman Kettlebells the kettlebell swing has evolved over many years to make it the best it can be, involving as many muscle groups as possible, and making it as safe as possible.

The kettlebell swing for fitness is an exercise that people perform to get results, those results are, but not limited to; building muscle; becoming stronger and becoming fitter, to reach those goals you need to create as much resistance as you can while increasing the weight lifted, after all, it’s resistance training!

Caveman Kettlebells has added an ‘insert’ to the kettlebell swing, this partly breaks away from the common full pendulum concept which can create several issues, especially with people who just started working with a kettlebell. What does the insert accomplish? The added insert prevents the kettlebell from bobbing, which creates friction in the hands and can also cause hitting the kettlebell in the tailbone. A full pendulum guides the kettlebell upwards at the back swing, because the kettlebell travels through the legs there is only so far it can travel, this is due to the arms eventually being stopped abruptly by the legs when the pendulum motion wants to continue, therefor, an insert is safer and more comfortable. And last but not least, the insert taxes the trapezius muscle more by guiding the kettlebell towards the ground and thus creating an opposing force for the trapezius muscle group.

I have personally performed extreme high volume swings to test the technique and see if it can withstand heavy weight without causing injury, I’m referring to the bad pain that can be caused by an incorrect kettlebell swing, not the normal muscle soreness after high volume swing.

In one session I moved 13,000 kilos in swings with a 26kg kettlebell for 500 repetitions, 8,000 kilos in snatches with a 16kg kettlebell for 500 repetitions, I added another 500 double-unders to make it even more challenging. The whole test took me 2 hours 38 minutes and 48 seconds. My goal was not to set a time record, but to perform this extremely high volume with correct technique.

The kettlebell swing insert in summary

Red dot is the pivot / shoulders
Facing east / right

0 to 10° degrees is approximate height to aim for with the swing, which is approximately shoulder to eye height, see graph below.

Illustrated below is the full pendulum trajectory, which is not enouraged in Caveman Kettlebells.

Illustrated is the Caveman Kettlebells desired partial pendulum trajectory with an insert.

Up phase of the swing.

KETTLEBELL SIT-UP

 THE KETTLEBELL SIT-UP IS A KILLER ABDOMINAL EXERCISE THAT REQUIRES A LOT MORE STRENGTH AND ENERGY THAN YOUR TYPICAL BODYWEIGHT SIT-UP.

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EQUIPMENT

KETTLEBELL (1)

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TIPS

Step 1: Start in a lying position with your knees bent and your heels on the ground (do not secure your feet) and with kettlebell between both hands, hooking your thumbs inside the handle and grabbing the “ball” part of the kettlebell.

Step 2: Press the kettlebell directly over your chest and keep your arms straight with unlocked elbows.Perform a sit up by activating your core; try to pull your bellybutton into your body towards your spine. Roll up slowly keeping your eyes on the kettlebell.

Step 3: Sit up straight at the top of the rep, then slowly roll back down. The kettlebell sit up can also be performed with a count up or down for additional difficulty.

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MUSCLES

Abdominals

KETTLEBELL WINDMILL

  

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EQUIPMENT

KETTLEBELL(1)

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TIPS

Step 1: Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm.

Step 2: Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Step 3: Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.

Step 4: Pause for a moment after reaching the ground and reverse the motion back to the starting position.

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MUSCLES

Hamstrings

Triceps

Abdominals

Shoulders

KETTLEBELL LOW WINDMILL

 

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EQUIPMENT

KETTLEBELL (1)

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TIPS

Step 1: Hold a kettlebell in your one hand, turning the opposite foots toes out and the leaving the other foots toes forward.

Step 2: Take the free arm straight up and lean to the side with the kettlebell, lowering the weight to the floor.

Step 3: Straighten back to starting Position.

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MUSCLES

Latissimus Dorsi

Abdominals

Gluteus Medius

KETTLEBELL 1/2 GET UP

 

ALSO KNOWN AS THE 1/2 TURKISH GET UP

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EQUIPMENT

KETTLEBELL(1)

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TIPS

Step 1: Start by laying down and extending your right arm straight to bring it in front of your chest.

Step 2: Keep your shoulders down with your back flat on the ground. Bend your right knee in and slowly raise up your right shoulder to prop yourself up on your left elbow.

Step 3: Sit up carefully, keeping your arm straight to raise the kettlebell above you head. You will end up with your right foot flat on the ground near your seat. Push up from your left elbow to your hand, straightening that arm while lifting your chest.

Step 4: Keep your eye on the kettlebell. Slowly return to the Starting position and repeat.

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MUSCLES

Quadriceps

Abdominals

Shoulders

5 MUST-DO KETTLEBELL LEG EXERCISES FOR STRENGTH & MUSCLE

 

CAN YOU BUILD REALLY STRENGTH USING NOTHING BUT A KETTLEBELL OR TWO? YUP. WHAT YOU NEED TO CONCENTRATE ON IS PROPER FORM, CONTINUOUS WEIGHT PROGRESSION, AND THESE 5 KETTLEBELL LEG EXERCISES FOR STRENGTH AND MUSCLE.

The great thing about kettlebells is that they automatically incorporate your core into almost every movement. By “automatically” I mean that no matter how you position them on your body, they will still require core engagement, unlike machines. In addition, the following kettlebell exercises also require upper body and grip strength in most instances.

WHICH KETTLEBELL LEG EXERCISES WORK WHICH LEG MUSCLES?

While kettlebell leg exercises can hit a lot more than just your legs, they’re especially good for the major muscle groups in your legs including your hamstrings, glutes, quads, calves, and shins. Each exercise works multiple large muscle groups.

MUST-DO KETTLEBELL LEG EXERCISES

KETTLEBELL FRONT SQUAT

The Kettlebell Front Squat engages your quads, calves, glutes, and shins while also engaging your core and deltoids. In the one arm variation shown above, you’ll need to recruit additional muscles in your obliques to avoid leaning to one side. The great thing about Kettlebell Front Squats is that it allows you to hold two kettlebells, enabling you to do heavy, low-rep sets.

KETTLEBELL GOBLET SQUAT

 

The Kettlebell Goblet Squat is a slightly easier variation of the front squat that allows you to focus on depth rather than bracing your core to stay vertical as in the Kettlebell Front Squat. It also encourages good form; as you pull the kettlebell into your chest you’ll automatically keep your chest up and shoulders back to hold the weight.

KETTLEBELL TURKISH GET UP

The Kettlebell Turkish Get Up combines a variety of other standard leg exercises into one dynamic movement. As you can see in the picture, you’ll initially perform a lying hip raise followed by a leg pull through followed by a lunge; all of which needs to be reversed to get back to the ground and finish each rep. If you don’t have the shoulder flexibility and strength to hold the kettlebell overhead, simply keep it in the rack position.

KETTLEBELL 2-ARM SWING

While most of these exercises encourage steady, controlled form emphasizing strength, the Kettlebell Swing does not. The Kettlebell Swing is an explosive, powerful exercise that engages the hips, hamstrings, and glutes. While there are some squat variations that further engage the quads, the standard Kettlebell Swing is heavily weighted towards posterior chain development.

KETTLEBELL DEADLIFT

The Kettlebell Deadlift is very useful if you haven’t been properly trained on the Kettlebell Swing, or if you’re too tired to perform the Kettlebell Swing correctly. You still get to engage your hips, glutes, and hamstrings without the timing and power necessary for the Swing. The one armed variation shown above require more core bracing to perform, adding an additional strength element into the movement.

KETTLEBELL LEG DESTROYER WORKOUT

The Kettlebell Leg Destroyer Workout incorporates the kettlebell leg exercises above into a challenging routine.

EXERCISE	Sets & Reps
1A: Kettlebell Front Squat	10 sets of 10 reps each arm
2A: Kettlebell Swing	10 sets of 10 reps each arm
3A: Kettlebell 1-Arm Deadlift 3B: Kettlebell Goblet Squat	10 sets of 10 reps each exercise
4A: Kettlebell Turkish Get Up	5 sets of 10 reps each side

From zero to turkish getup 28 day program

 

 

28 days and we’ll teach you the kettlebell turkish getup, if you’re really advanced well take it a step further and teach you the next step up, there are over 8+ getup variations.

You’ll get:

• online support
• documentation
• videos
• and up to 2 hours of personal help from a qualified kettlebell coach
• up to 4 video assessments
• a certificate of completion

From beginner to advanced kettlebell getup program

 

 

This program is it, you won’t find another program online that takes you from zero to the most advanced kettlebell getups you can do!

This program runs from 2 to 12 months depending on your level and it covers:

1. bodyweight getup
2. dumbbell getup
3. half turkish getup
4. racked turkish getup
5. turkish getup lunge style
6. turkish getup squat style
7. spartan getup
8. shinbox double kettlebell getup
9. depending on your flexibility and coordination, the forward and backward rolling getup

This program takes you from beginner to advanced. When you buy this online program you will get:

• documentation
• videos
• access to an online qualified kettlebelll coach, up to 4 hours of coaching
• up to 10 assessment videos
• certificate of completion

Kettlebell Rehab Exercises

 

 

Learn the best Kettlebell Rehab Exercises, from beginner to advanced.

Kettlebells are great for rehabilitation of the lower-back, shoulders, ankles, knees and more to address issues like lower-back pain, knee instability, osteoporosis, improve ROM, torn ACL etc.

You will be able to learn from your home at your own pace, receive coaching and assessments, you will learn progressions and bodyweight exercises that will help you to perform the following.

• kettlebell windmill (2 variations)
• kettlebell swing
• turkish getup (3 variations)
• kettlebell press (4 variations)
• kettlebell armbar
• halo

The number of variations will depend on your progress and ability, for example, for some people it will not make sense to progress to 2 kettlebells with the windmill, some people might need a year of training before progressing to two Kettlebells.

The program will include:

• videos
• documentation
• up to 10 video assessments
• up to 5 hours of online coaching

KETTLEBELL EXERCISES

 

• GOBLET SQUAT 

  The Kettlebell Goblet Squat is a classic exercise that develops quad and core strength.
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  HIGH PULL 

  The High Pull is an explosive exercise that engages your hamstrings, core, and grip/forearm at the same time.
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  CLEAN 

  The Kettlebell Clean is an explosive drill involving a rapid hip movement to drive the kettlebell into the Rack position.
• 

  2-HAND SWING 

  The 2-Hand Swing is an excellent cardio exercise that uses an explosive hip movement to drive the kettlebell forward.

TOP 3 KETTLEBELL EXERCISES FOR A FULL BODY SWEAT

 

WRITTEN BY WOLFMASTER  

IF YOU’RE A BUSY GUY, CHANCES ARE THAT YOU DON’T HAVE THE TIME TO WORK UP A GOOD SWEAT WITH A TREADMILL OR ELLIPTICAL MACHINE. GOOD THING THE KETTLEBELL IS HERE! USE THESE 3 KETTLEBELL EXERCISES TO GET A FULL BODY SWEAT GOING IN 20 MINUTES OR LESS.

Kettlebells are often touted as the biggest thing to happen to fitness since the invention of the dumbbell. There are entire communities of trainers and garage-bound fitness fanatics who swear by them. But are kettlebells really that special?

While the use of kettlebells for building muscle is hotly debated, they are definitely good at one thing: quick and effective cardio and conditioning. The reason lies in the fact that the right kettlebell exercise can hit your entire body at once, engaging your arms, legs, back, and abdominals like few other training tools can.

You may be saying to yourself, “Why not just use a dumbbell?” The reason is because of how the weight is positioned when you hold it. For two of the exercises below, you’ll notice that the kettlebell is resting on the back of the arm. This is a secure position that will allow you to focus on the full body movement, rather than just holding on to the weight and trying not to drop it. It also has an added benefit of keeping your shoulder in a safer position (what the kettlebell nuts would call a “packed” shoulder).

Once you get these movements down, try the workout. I PROMISE, you will be sweating, and you will be hating me for showing you the kettlebell light.

BEST FULL BODY KETTLEBELL EXERCISES

KETTLEBELL GET UP

Instructions: The Kettlebell Get Up is a full body exercise that only requires you to get off the ground. The hard part is that there is a kettlebell extended in your arm! Follow the steps in the picture closely, and make sure you get the exercise dynamics down WITHOUT a kettlebell before you add weight. To get back to the ground, slowly reverse the process.

KETTLEBELL SQUAT PRESS

Instructions: The Kettlebell Squat Press is one of the most straight-forward kettlebell exercises possible, but it is also one of the most taxing! Get the kettlebell into a stable position on the back of your arm, squat low while keeping your back straight, then explode up and press the kettlebell over your head in one motion. Try it for a set of 10 reps with a light weight before you add more.

KETTLEBELL SWING

Instructions: The Kettlebell Swing is the most common of the kettlebell exercises, but it is usually done very, very wrong. Remember that your back is supposed to be straight, your knees only slightly bent, and your abs tight when doing the exercise. Don’t squat, bend your back, or use your arms when doing Kettlebell Swings. Just explode from the back of the movement and let your arms float. Imagine hiking a football behind you in reverse and you’ll start to understand how the exercise is supposed to be done.

20-MINUTE KETTLEBELL SWEAT WORKOUT

EXERCISE	Set Instructions
Kettlebell Get Up	3 minutes non-stop on each side
Kettlebell Squat Press	5 sets of 10 reps on each side
Kettlebell Swing	5 sets of 20 reps

ONE WEEK OF EXTREME KETTLEBELL WORKOUTS

 

WRITTEN BY SHAWN POWERS  

MANY PEOPLE THINK THAT THE KETTLEBELL IS JUST A SIMPLE CARDIO DEVICE. IT’S JUST SOMETHING TO PICK UP AFTER THE “REAL WORKOUT” IS DONE. TO THOSE PEOPLE, I CHALLENGE YOU TO COMPLETE THIS ONE WEEK SCHEDULE OF KETTLEBELL WORKOUTS.

Kettlebells are more than wimpy cardio devices! If you know how to use them, they can provide all the heart-pounding, strength-building, fat-blasting workouts you need. You just have to know how to use them, then apply your kettlebell skills using this one week of extreme kettlebell workouts.

Be advised that these workouts are intended for people who know how to use kettlebells properly. If you don’t know the drill, ask a kettlebell professional to show you. Since many of the drills engage the back muscles and require full body movements, you could hurt yourself if your form is not perfect. If you still want to do the workouts, just switch out the more difficult exercises for something that you’re more comfortable with.

SUNDAY WORKOUT

Today you’ll be “warming up” for the week. It’s important that you understand how challenging the workouts are going to be, but you don’t want to kill yourself the first day and screw up the rest of the week. For that reason, make sure you warm up and cool down for at least 10 to 15 minutes for this extreme kettlebell workout.

SET	EXERCISE	REPS
1	Kettlebell 2-Arm Swing Jumping Jacks Kettlebell Goblet Squat	20 reps each, 5 rounds total
2	Kettlebell Snatch Push Up w/1 Leg Kettlebell Military Press	10 reps each side, 5 rounds total
3	Kettlebell 2-Arm Swing Jumping Jacks Kettlebell Goblet Squat	10 reps each, 5 rounds total

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MONDAY WORKOUT

Time to hit your lower body. The nature of kettlebell movements means that you will always be working your core and most of your body, however, it is possible to focus some special attention on specific body parts.

SET	EXERCISE	REPS
1	Kettlebell 1-Arm Squat each side Kettlebell Walking Lunge	20 reps each, 5 rounds total
2	Kettlebell 2-Arm Swing Kettlebell Deadlift	20 reps each, 5 rounds total
3	Kettlebell Lateral Lunge each side Kettlebell Goblet Squat	20 reps each, 5 rounds total
4	Kettlebell Split Squat Kettlebell Jumping Squat	20 reps each, 5 rounds total
5	Kettlebell 2-Arm Swing	50 reps, 3 rounds total

TUESDAY WORKOUT

Time to break out the guns. This workout will engage your shoulders, arms, chest, and grip. If you aren’t completing the rep sets or your lack of hand strength is making good form difficult, switch out to a lower weight.

SET	EXERCISE	REPS
1	Kettlebell Military Press w/2 Kettlebells	10 reps, 5 rounds total
2	Kettlebell Floor Press w/2 Kettlebells	10 reps, 5 rounds total
3	Kettlebell Renegage Row	20 reps, 5 rounds total
4	Kettlebell Curl	20 reps, 5 rounds total
5	Kettlebell Tricep Extension	20 reps, 5 rounds total
6	Kettlebell Snatch each side	50 reps without setting down weight

WEDNESDAY WORKOUT

This is your core focus day. You may think that “core” means “abs,” and you’re partially right. But it also includes your obliques and most importantly your back. This workout will blast each one.

SET	EXERCISE	REPS
1	Kettlebell Get Up	10 minutes switching sides w/each rep
2	Kettlebell Windmill each side	5 minutes switching sides every 5 reps
3	Sit-Up Leg Raise Knee to Elbow	10 minutes switching exercise every 20 reps

THURSDAY WORKOUT

Don’t worry, not every extreme kettlebell workout will make you cry, but they might. This is a shorter workout for the day and involves a very long circuit that should only take about 30 minutes to complete. Again, make sure your weight is appropriate for the circuit.

SET	EXERCISE	REPS
1	Jumping Jacks Kettlebell 2-Hand Swing Jumping Jacks Kettlebell Lunge Jumping Jacks Kettlebell 2-Hand Swing Jumping Jacks Kettlebell Military Press w/2-Hands	Set a timer for 30 minutes and perform 10 reps of each exercise until the time is up.

FRIDAY WORKOUT

Yesterday should have loosened up those sore muscles, so it’s time to blast the whole body again. Pace yourself and make sure that each kettlebell set is done with good form.

SET	EXERCISE	REPS
1	Kettlebell Deadlift w/2 Kettlebells Burpee	30 seconds of each exercise, 10 rounds total
2	Kettlebell Squat Press w/2 Kettlebells Plank	30 seconds of each exercise, 10 rounds total
3	Kettlebell Swing w/2 Kettlebells Push Up	30 seconds of each exercise, 10 rounds total

SATURDAY WORKOUT

You didn’t think you would get a fond farewell I hope, because this workout is no picnic. You’ll be mixing lots of kettlebell movements with calisthenics to make sure you remember this week forever.

SET	EXERCISE	REPS
1	Plank Knees Kettlebell Renegade Row Plank Twist Kettlebell Curl Plank Shoulders	10 minutes switch exercise every 30 seconds
2	Sit-Up Kettlebell High Pull Leg Raise Kettlebell Snatch Bicycle	10 minutes switch exercise every 30 seconds
3	Clap Push Up Kettlebell 1-Arm Swing Push Up Kettlebell 2-Arm Swing Plank	10 minutes switch exercise every 30 seconds

Kettlebell Swing Core Workout

 

This interval workout will take you 20 minutes. Set a timer for 30 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through five rounds of the following exercises.

Equipment I Used:

• Gymboss Interval Timer
• 25-lb kettlebell
• 20-lb kettlebell
• 15-lb kettlebell
• Exercise mat

Two-Hand Kettlebell Swings

Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the waist; not so much squatting. I used a 25-lb bell.

Windmills Right

Start in a standing position, legs wide, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly raise up to starting position. I used a 15-lb kettlebell for these.

Alternating One-Arm Swings

Hold kettlebell in right hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. When the kettlebell is at its highest point, it will be momentarily “weightless”—this is when you’re going to grab it with your left hand, letting go of the right. Swing back down and repeat; always switching hands at the top. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.

Windmills Left

Kettlebell Swing Punches

This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. It’s a great move for your chest and upper back! I use a 25-lb kettlebell for these.

Russian Twists

Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used a 20-lb bell.