The kettlebell swing

 

When reviewing the kettlebell swing people usually tell you what not to do and give various examples of bad form. What you rarely hear are the precursors that define a good kettlebell swing and why –

1. Safety – Unless your form is mechanically insane it is actually quite difficult to do a “very bad” swing. The 2 culprits would be wild hyperextension at the end of the concentric phase and thoracic flexion into a sudden drop and jack-knife action at the hip complex; which could put some unwanted mobility in your lumbar discs.

The hyperextension here is not excessive and certainly not life-threatening based on the weight. Something to be mindful of for good form though.

While the end phase should see the kettlebell facing away based on power and velocity, the loading phase here is quite bad with a huge degree of hip flexion resulting in the shoulder coming below the hips.

1. Purpose – while safety is paramount with any form of physical activity and most things in everyday life, purpose is the one that is often overlooked. The inclusion of kettlebells into a routine should be for a specific purpose unless the goal is just general fitness. When understood properly they have a huge potential for athletic performance, injury rehabilitation and very high levels of fitness.

To address safety we need to look at the correct mechanics and loading of the swing throughout the complete range of motion and consider where problems can arise in order to be aware of these and avoid them.

The best way to understand the movement arc and range of motion for the kettlebell swing is that of a pendulum. Even better is the use of a Newton Cradle or a child’s playground swing. The first part to address is the contribution of vertical and horizontal forces. For a lot of coaches and kettlebell lifters the interpretation of what they see, dictates how they do it. To the observer, a kettlebell swing sees the object move from around knee height on the back swing to around head height on the forward swing. The displacement and range the object has travelled is several feet in the vertical plane. This would translate into a squatting based movement to achieve the height required to finish a good repetition. The usual result in technique from this is the hips stay over the base of support and the knees bend outside of it and ahead of the body. While it is not wrong, and certainly not dangerous, it is just not efficient in time or motion as we will see.

 

Both Newton’s Cradle and a swing perfectly demonstrate the rang of motion involved in the kettlebell swing and therefore the mechanical loading properties required to produce those movements efficiently.

If you stay partially upright and bend the knees to generate force it is very difficult to get the kettlebell behind you as the arms are blocked by the legs. This is an extremely important consideration for efficiency as returning to the analogy of a pendulum we have a problem. When a knee dominant squat with a relatively upright torso stops the kettlebell from travelling behind the lifter the entire benefit of potential energy has gone and the lifter requires more effort. Consider Newton’s Cradle in the image above. The further the first ball is pulled from the group, the greater motion it causes to the last ball at the opposite end of the cradle. With cause and affect we have an action causing a reaction that is directly related to the magnitude of the action. The same is true of the kettlebell swing. When the kettlebell is allowed to travel behind the lifter it now has potential energy at the end of the eccentric phase, just before it begins to move forwards. This would be known as the transition where it is almost motion free for a split second. During travel it would have kinetic energy.

If Newton does not work for you then a child’s swing will. When you pull the swing back and let go the achieved forward motion is very slightly less that the movement away from equilibrium. For example, pull the swing back 30 degrees and it will probably swing forwards 28 degrees, then back to 26 degrees, forward to 25 degrees and repeat this very gradual loss of energy until once again reaching equilibrium and coming to rest. This is an important consideration for the kettlebell lifter as if there is no backswing you basically have no potential energy (apart from dropping it and using gravity) and have to start the upward phase of the lift with extra effort; usually shoulders and hyperextension – like pushing a stationary car compared to one already moving very slowly. To take the analogy of the child’s swing a stage further the action required to initiate movement is also very relevant. When mentioned above that people often mistake the vertical height achieved as an indication that a strong vertical, or squatting, component must be present, consider how the child’s swing is initiated. Invariably people push forwards to achieve the vertical height and this translates extremely well to the kettlebell swing and the use of horizontal force.

 

Here we see 2 examples of eccentric loading based on excessive knee flexion resulting in the kettlebell being very close to equilibrium. This results in a squat action being required to initiate the movement with almost no potential energy.

Firstly, we need to understand how to effectively initiate movement that will produce the desired force to move the kettlebell through a fixed pendulum arc. If you stand up and bend your knees forwards so they go over your toes, this is the squat swing we referred to above and not ideal. Now keep the knees exactly where they are and fold at the hips so that the backside moves way behind your base of support. The aim is to fold at the hips as this gives us 3 great advantages –

1. We have efficiently loaded the posterior chain for powerful horizontal forces based on hip flexion.
2. We have allowed the kettlebell to travel under and behind us to efficiently utilise potential energy many degrees from equilibrium.
3. 30% of the lift has already been done as the kettlebell will swing to stomach height based on the laws of physics and pendulum motion. We just stand with varying speeds to dictate how much power assists in the lift.

Now to cover the correct loading for the swing. After teaching kettlebells for far too long, one day a completely new way of explaining things flew in from somewhere and seemed to work better than anything before. We have told people to fold, hinge, think of a bow and arrow, compare vertical jump and horizontal jump preparation to understand the mechanical loading differences and then all of that was thrown away and conveniently replaced with this.

1. Stand with your back to the wall
2. Take half a step forwards
3. Sit back so your backside touches the wall

You have just loaded the posterior chain in the perfect anatomical position to swing a kettlebell.

As you can see from above the legs remain almost straight with minimal knee flexion. This allows for a powerful loading of the posterior chain to catapult the weight forwards. More importantly, potential energy would cause the kettlebell to swing to at least the blue kettlebell and possibly the grey one if the lifter paused in this position and did not extend – just allowing the weight to move along a fixed path. This efficient use of potential energy assists in posterior loading and also in making every rep less effort for work capacity in time.

The next thing I am sure you are burning to find out is how high to swing the kettlebell? That is quite simple as well.

• If it weighs nearly as much as you – hip height
• If you want maximum carry over to athletic performance and kettlebell competitions then between chest/shoulder/ head height.
• If you compete in crossfit competition then you have to go overhead, but not all the time.

The overhead swing has been done to death on many fronts; mainly injury, silliness and red-faced angry bird coaches who hate lots of things. We took the more diplomatic approach having worked extensively with the crossfit community and gave you a complete overview below –

Click the image above the the overhead swing article. 

From this loaded position where we are predominantly in hip flexion with the posterior chain loaded and ready to spring, the next phase of movement is to reverse the hip hinge and open to stand tall. It is a fixed and repetitive pattern and the key coaching focus should be on directing a majority of the work to the hip complex.

Now we can do it, what do we do with it?

Good question – time for the purpose!

Kettlebells are not usually a training tool that fits into the general variable manipulation of most periodised programs. Rarely do you see 4 sets of 12, or 5 sets of 8-10 for any of the exercises or workouts. From experience, much of the training is for work capacity in time. This is either replicating the specific timed demands of kettlebell competition, or just because lifters seem to favour getting a good workout in a short time period. While an hour in the gym can sail by, an hour with kettlebells is enough for 2-3 training sessions.

If we specifically focus on the swing and successful integration into programs then a few things have to be considered in order to benefit from the inclusion. The swing works around 80% of the muscles in the body from eccentric, concentric and isometric and trains peripheral heart rate to a high degree demanding blood supply to the upper and lower extremities throughout the active training phases. This is why extremely fit people usually burn out after a few minutes of swings – the body is simply not used to training at this intensity and with this much active muscle engagement over a prolonged time period. People have called it the cardio equivalent of quicksand – the breathing gets out of control and you begin to melt like a candle.

Swing planning can take many forms and is not limited to the following variables –

30/30 – 30 seconds active and 30 seconds rest for a fixed time – 5-10 minutes for beginners.

30/30 where rest now becomes active and can range from mobility to star jumps and burpees.

60/30 a 2:1 ratio promoting fatigue resistance and a greater VO2 demand

Alternate swings – changing hands every 30 – 60 seconds for a fixed time

Complexes where swings are combined with additional kettlebell exercises or calisthenics. A great one here is the press up as the main non movers in the swing are the chest and triceps and these are prime movers for the press up to give a fuller workout.

Kettlebell swings are also a fantastic way to prepare for conventional weightlifting and powerlifting sessions. Research by Professor Stuart McGill has shown that the swing opposes the lumbar shear forces of deadlifts and so would be a great post workout inclusion after them. Based on the flexion and extension patterns the swing is also good as a warm up tool for Olympic weightlifting where very similar eccentric loading and concentric force production is observed. Incidentally, the official kettlebell sport competitive events are snatch and clean and jerk.

The kettlebell swing can give you a lifetime of health and fitness once you can perform it safely.

- See more at: http://www.thestrengthacademy.com/pages/articles/the-kettlebell-swing/#sthash.pNvD0Qli.dpuf

Which Kettlebell Swing should you be doing?

 

The kettlebell swing is a staple exercise of CrossFit training or everyday strength and conditioning work; one that places great demands on the muscles of our posterior chain. More specifically, a study submitted through the British Journal of Sports medicine in 2013 noted that kettlebell swings actually target semitendinosus, the medial, inner hamstring over the lateral biceps femoris, with higher levels of Electromyographic (EMG) activity noted through the skeletal muscles.


In general, the kettlebell swing is one of the best exercises for building stability and power endurance through the deep muscles of the spine as well as strengthening our posterior chain.  There are three basic types of swings, the two-handed swings, Russian and American, and the one-armed swing. For the purposes of this blog piece we are going to look at comparing the American and Russian swings.



There are a couple of injury issues concerning the American swing. The close grip, overhead position of the American swing compromises both shoulder stability and mobility. This compromise in mobility will often lead to compensations being made, generally the over extension of the lumbar and thoracic spine. The close grip also places the shoulder in a vulnerable position and could lead to  AC joint impingement, where the head of the humerus impinges or traps the rotator cuff tendons onto the acromion at the top of the swing.


If your goal is to become a competitive Crossfitter, American swings should be the main focus for the specific preparatory and the competition phases of your training (pre-comp and in-comp seasons).  I would, however, make the argument that heavy Russian swings during the general preparatory phase will provide greater benefits across a wider range of movements.

If you’re not a competitive Crossfitter, and you use Crossfit training to improve your chosen sport’s performance then the Russian swing would be the one I recommend. The Russian swing has all of the benefits of the American swing, with out the risks to shoulder and spine health. 

In conclusion, the Russians have been swinging kettlebells for more then 200 years, if going overhead was better then reaching chest level, surely they would be swinging it overhead. If you do want to take kettlebells overhead, try learning the kettlebell snatch.


Hamish is a CrossFit L1-Trainer and experienced Remedial Massage Therapist. He is currently undertaking his studies in Osteopathy. 

Kettlebell Swings : Consommation d'oxygène et fréquence cardiaque

 

  | 3 Juillet 2012

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Figure 1. Kettlebell.

Parmi les nombreux outils disponibles pour le travail des différentes qualités physiques, la kettlebell en est un des plus atypiques. Originaire de Russie où elle est appelée girya, la kettlebell est également l'instrument principal du Girevoy Sport, une activité qui lui est complètement dédiée. La kettlebell, boule en fonte ornée d'une poignée, se distingue d'un haltère classique par sa poignée excentrée qui lui procure l'avantage d'appliquer constamment un moment de force, quelle que soit la manière dont elle sera tenue (Fig. 1).

Depuis quelques années, l'entraînement avec kettlebell est devenu très à la mode et de nombreuses salles de fitness s'en sont équipées. De part son bas coût, son faible encombrement et les multiples d'exercices qu'il est possible de réaliser, la kettlebell est désormais très utilisée pour la préparation physique, notamment en M.M.A., et principalement en CrossFit^®.

Selon différentes sources, l'entraînement avec kettlebells serait conseillé pour le travail et l'amélioration de la force, de l'endurance, de la composition corporelle et des capacités cardio-respiratoires. Cependant, il existe encore peu de données scientifiques sur le sujet. L'un des exercices les plus pratiqués, le "kettlebell swing" (Fig. 2) met justement l'accent sur le travail du système cardio-vasculaire. En terme de débit maximal d'oxygène et de fréquence cardiaque maximale, à quel niveau se situe un tel exercice ? Permet-il des bénéfices ?

Figure 2. Exercice "Kettlebell Swing".

L'étude réalisée

Pour répondre à ces questions, une équipe de chercheurs américains de l'université Truman State dans le Missouri, États-Unis a étudié l'effet d'une session de 12 minutes de kettlebell swings sur la consommation d'oxygène et la fréquence cardiaque.

Pour cela, 10 étudiants sportifs ont participé à l'étude qui s'est déroulée en deux phases. La première phase consistait en une évaluation sur tapis roulant du débit maximal d'oxygène (VO2_MAX, en ml·kg^-1·min^-1) à laquelle était couplée la mesure de la fréquence cardiaque (FC, en battement·min^-1).

La seconde phase, qui se déroulait entre 2 et 7 jours plus tard, consistait en une session de 12 minutes de kettlebell swings. La kettlebell utilisée pesait 16kg et les étudiants travaillaient à leur propre rythme tout en essayer de réaliser le plus de répétitions possibles. Lors de cette session, le VO2 et la fréquence cardiaque étaient mesurés.

Résultats & Analyses

En moyenne, les 10 sujets ont réalisé 265 ± 68 swings durant les 12 minutes, pour une fréquence moyenne de 22 ± 6 swings par minute. Le VO2_MAX mesuré de ces étudiants était de 52.78 ± 6.22 ml·kg^-1·min^-1. Le principal résultat de cette étude montre que le VO2 moyen durant les kettlebell swings représentait environ 65 % de VO2_MAX et que la fréquence cardiaque lors de l'effort représentait environ 87 % de FC_MAX.

Pour des effets bénéfiques sur VO2_MAX, il est généralement conseillé de travailler à une intensité comprise entre 60 et 85% de VO2_MAX. Ces résultats montrent qu'un entraînement en kettlebell swings est tout à fait capable d'entraîner des adaptations positives au niveau cardio-respiratoire et peut être un outil efficace pour améliorer ou entretenir V02_MAX.

D'après les auteurs de cette étude, la consommation d'oxygène et la fréquence cardiaque mesurées lors des kettlebell swings sont supérieures à celles enregistrées lors de circuits réalisés avec haltères et barres mais inférieures à celles mesurées lors d'une course à pied sur tapis roulant.

Applications pratiques

Les kettlebell swings sont un exercice simple à mettre en place et qui ne nécessite que peu d'espace. Il est donc facile à mettre en place et ce, presque n'importe où. Enfin, en plus de travailler les capacités cardio-respiratoires, cet exercice sollicite également un travail musculaire important. Vous pourrez retrouvez d'autres articles sur les kettlebells et l'entraînement très prochainement.

D'un point de vue pratique, une relation linéaire est souvent observée entre la consommation d'oxygène et la fréquence cardiaque. Ainsi, il n'est pas rare de programmer des séances d'entraînement basées sur la fréquence cardiaque. Il est néanmoins important de savoir à quelle fréquence cardiaque correspond V02_MAX. Toutefois, le pourcentage de FC_MAX est souvent supérieur à celui du pourcentage de VO2_MAX. Par exemple, dans cette étude, à 65% de VO2_MAX, le pourcentage de FC_MAX est de 87%.

Un moyen facile pour contourner ce problème est la méthode de Karvonen qui s'appuie sur le concept de FC_MAX de réserve. FC_MAX de réserve correspond à la différence entre la FC_MAX et la FC de repos. Avec cette méthode, il faut choisir la fréquence cardiaque d'entraînement en choisissant un pourcentage de la FC_MAX de réserve. Par exemple, si une personne désire travailler à 65% de sa FC_MAX de réserve :

Avec cette méthode, pour des intensités d'exercice modérées à élevées, le pourcentage de la fréquence cardiaque de réserve correspond approximativement au même pourcentage de VO2_MAX.

Top 9 Kettlebell Swing Benefits (Plus, The Moves You Need To Try)

 

If you’ve just purchased a gym membership and are new to working out then simply looking at all of the fitness equipment can be pretty intimidating. When you first walk into a gym, you’ll probably see large machines that have hundreds of pounds of iron attached to them. Then, there are stationary resistance band machines, rows of treadmills, stair climbers, large barbells straddled over benches, and a rack full of dumbells. So what do you do? While it’s good to explore all of your options at the gym, there is one workout tool you definitely shouldn’t ignore — the kettlebell. 

Kettlebells are free weights that look just like cannonballs with handles. You can usually find a few kettlebells sitting next to the long rack of dumbells. Just like with free weights, kettlebells come in a variety of sizes. If you’re a beginner, you can always reach for a small 10-pound kettlebell. If you’re an advanced athlete, you may want to swing around a 100-pound kettlebell! No matter what size you are swinging around, though, there are big benefits to using this workout tool. Before we go over the top nine kettlebell swing benefits, watch this five-minute instructional video on the correct way to do a kettlebell swing. 

*Don’t forget to scroll down to the bottom of this article to see six popular kettlebell workout moves! 

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1) Total-Body Toning

Rather than isolating certain muscle groups with each workout move (as you do when you lift regular dumbells or use a weight machine), kettlebells work all of your major muscle groups at once. In fact, kettlebell swings target over 600 muscles! That’s because when you swing a kettlebell around, your whole body has to work in order to keep yourself in control. With this type of workout, it’s all about stabilizing your core and keeping your balance. 

Lower Body

Breaking down the kettlebell swing, the action first targets your body’s lower half. Your leg muscles (mainly your quadriceps, hamstrings, and calves) work with your glutes, hips and lower back to generate force for the swing. According to a 2012 study published in the “Journal of Strength and Conditioning Research,” researchers found the hip-hinge movement of the swing cause the muscles in your lower back and butt to experience a cycle of contractions and relaxation. This cycle helps tone your muscles, giving you that desired lean look.  

Middle Body

Once the swing action begins, your body’s midsection kicks into gear. Your abs will immediately contract. Your entire abdomen will work with your back muscles to stabilize the force of the swing, keep your body in balance, and provide you needed strength.

Upper Body

As your arms swing the kettlebell up toward your chest, the primary muscles in your shoulders contract. Additionally, your lats and deltoids act as stabilizers once you reach the upright movement of the swing. 

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2) Increase Strength

Kettlebell swings are a form of strength training (AKA resistance training), which is a type of exercise that pits muscles against a large force. In this case, that large force is a kettlebell. As you just read, kettlebell swings work more than 600 muscles with just one movement. So it’s no wonder this type of workout can make you stronger in no time! 

Despite popular belief, resistance training isn’t only for men. Over the years, countless women celebrities have come forward praising kettlebell workouts. Don’t let the word “celebrities” make you think this type of workout is a trendy fad, though. Kettlebells were reportedly developed in Russia back in the 1700s. So this tool isn’t new to athletes and it’s not going anywhere anytime soon!

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3) Increase Endurance

Along with resistance training, kettlebell swings are also classified as cardio. If you’ve ever swung around one of these cannonball-looking weights, you know how it can really get your heart pumping and sweat dripping. The more cardio you do, the more your body will be able to handle. 

According to researchers, there are two main factors that contribute to endurance:

1. VO2 max – The maximum amount of oxygen a person can consume during exercise. 
2. Lactate threshold – The exercise intensity at which lactate accumulates in the muscles.

Kettlebell swings (and other kettlebell exercise moves) are a good way to improve both of those factors. 

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4) Burn Calories

During a study conducted by the American Council on Exercise, researchers found that the average kettlebell workout burns 20 calories a minute. To put that into perspective, that’s a whopping 600 calories in 30 minutes! Plus, don’t forget about the afterburn effect. Intense exercises, like kettlebell swings, can help your body burn calories even after your workout session is over. Desired result? I think so!

Of course, don’t forget to pair your workout efforts with a healthy diet. All of that calorie-killing won’t matter if you put down the kettlebell and then pick up a juicy cheeseburger with a side of French fries!

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5) Burn Fat

If you’re looking to burn excess fat from your thighs, belly, or arms, then it’s time to say hello to the kettlebell and make it your best friend. Since swings and other kettlebell moves can burn an impressive amount of calories in a short amount of time and build muscle mass, you will notice your fat disappear in no time. 

You’ve probably heard the popular saying, “Muscle burns fat.” While some people tend to exaggerate exactly how much fat muscle burns, that statement is 100% true. 

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6) Improve Heart Health

Anytime you workout or get active, you are doing your heart a favor. Since kettlebell swings combine both cardio and strength training, though, this form of exercise is one of the best for your vital organ. 

According to the American Heart Association, a sedentary lifestyle is one of the five major risk factors for cardiovascular disease. Other factors include obesity, high blood pressure, and high “bad” cholesterol. Luckily, kettlebell swings can help with all of that since they:

• Promote weight loss
• Lower high blood pressure
• Lower bad cholesterol levels

These three factors are extremely important for heart health.

Additionally, exercises like kettlebell swings improve the heart’s overall function. When someone does cardio, their blood flow increases. That flow is directed toward the muscles and then returns to the heart. If the heart continually takes in and pumps out a larger volume of blood, over time it will adapt and your heart’s left ventricle will actually enlarge. A larger cavity allows the heart to hold more blood. So, if you’re an active person, each beat will deliver a bigger burst of blood, allowing your heart rate to slow down. This is a good thing since it takes some of the workload off of your heart. 

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7) Improve Posture and Balance

A lot of people struggle with poor posture. While slouching certainly doesn’t look pretty, the real issue with poor posture lies in how it affects your overall health. First and foremost, it puts stress on your body, mainly your back. It can lead to health issues such as:

• Back pain
• Joint pain
• Pain in tendons and ligaments
• Breathing problems
• Digestive issues
• Heighten depression symptoms
• Leads to stress

When you workout with a kettlebell, you learn what proper posture feels like. That’s because to properly execute a kettlebell swing, good form is essential. You need to keep your core engaged and your back straight in order to keep your balance. Additionally, any forward bending should come from your hips rather than from slouching your back. 

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8) Help Reduce Back Pain

According to the Mayo Clinic, an estimated 80% of Americans will experience back pain at some point in their life. If you are someone who suffers from backaches, maybe you should try swinging the pain away. A 2012 study found that kettlebell swings actually have therapeutic benefits. Researchers discovered the movement of a kettlebell swing can reverse posterior strain on the discs in the lower back (namely L4 and L5). That same study stated that other posterior chain exercises, such as back raises and deadlifts, can actually make lower back problems worse. 

*Note: If you are looking to use kettlebells for their therapeutic benefits, consult with your doctor first. 

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9) Makes Performing Real Life Tasks Easier 

A kettlebell workout is often referred to as a “functional workout” because it strengthens the muscles you use in your everyday life. Pretty soon real tasks – like carrying your gym bag, lugging around heavy grocery bags, lifting up your dog, and carrying a toddler – will feel much easier. 

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Picking The Proper Kettlebell Weight

While kettlebell workouts are considered beneficial, it’s extremely important to use the right weight. If you aren’t a physically active person and attempt swinging a weight that is too heavy for you then you run the risk of injury. Most personal trainers recommend beginners try the following weights:

• Women – 15lbs
• Men – 35lbs

Since everyone’s fitness level is different, it’s always a good idea to schedule at least one or two sessions with a personal trainer. They can show you how much weight is best for your body and lifestyle. Plus, they can also teach you a challenging kettlebell workout routine to get you your desired results. 

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6 Great Kettlebell Moves

In the beginning of this article, you watched a video of a woman demonstrating the popular kettlebell swing. The swing is one of the most common kettlebell moves, however, it’s not the only one. Below are six other beneficial exercises that will help tighten and tone your entire body. Try one or two of these exercises or work them into a longer routine. 

One Arm Swing

This move is similar to the traditional kettlebell swing, but it only uses one hand. Grab the weight with one hand (your palm should be facing you). Slightly bend your knees and hinge at the hips. Begin by swinging the kettlebell back between your legs. Then, thrust your hips to swing it to chest height. 

*Watch the video in the beginning of the article for tips on mastering proper form!

Double Swing

Double up on your weights! Holding one kettlebell in each hand, straddle your legs a little wider. Since this move is very similar to the traditional kettlebell swing, you want to maintain that same overall posture — slightly bent knees and hinged at the hips. Begin by swinging both of your kettlebells back between your legs and then up to your chest. Make sure to swing both kettlebells at the same time. 

Around-The-Body Pass

The idea here is to pass the kettlebell from one hand to the next as it’s circling around your body. Begin with the kettlebell in your right hand and swing it as far right as possible. It will begin to circle your body. Then, behind your back, pass the kettlebell to your left hand. Your left hand will continue swinging the kettlebell left and then bring it back in front of your body, where your right hand will grab on again. See this move in action in this short video:

Goblet Squat 

Start by gripping the kettlebell’s handles and placing the weight in front of your chest. With your legs hip-width apart, lower into a deep squat. 

Windmill

Start with your feet about shoulder-width apart, pointed slightly to the left (at about a 45-degree angle). Holding the kettlebell in your right hand, extend your right arm up toward the ceiling. Hinging at the hips, drop your torso down and touch your left hand to your toes. Make sure to keep your back straight. After you touch your toes, raise your torso back up and repeat. Your right arm (the one holding the kettlebell) should be extended straight up in the air the entire time. 

Single Leg Roman Deadlift

Grip the kettlebell with your left hand. Keeping your right foot planted on the ground, slowly lift your left foot behind you. As your left foot rises, lower your chest. Make sure to keep your back straight. As your body enters a “T” shape, lower the kettlebell down your thigh and shin (you should be dangling the kettlebell right above the ground once you’ve reached full position). 

Kettlebell Row

Start by putting one foot in front of the other (as seen in the photo below). Place a kettlebell near your front foot. Next, bend over to grab the kettlebell and pull it toward your stomach, keeping your elbow close to the body and your back straight. Lastly, lower the weight and repeat.

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As with anything, whenever you start a new workout it’s always a good idea to consult with your doctor and/or workout professional.