How to use a Kettlebell or kettlebells
Buying a Kettlebell is one thing but knowing how to correctly use it without getting an injury is another. There are many opinions on the best way to train with a Kettlebell and many benefits for strength, cardio and power.
We decided to take a look for the best information and pull it together for our customers at Fightstorepro.com
There are six major movements for using the Kettlebell:
- The Swing
- The Clean
- The Snatch
- The Press
- The Turkish Get Up
- The Squat
The Kettlebell Swing
Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move.
We found a great article on this right here
The Kettlebell Clean takes the kettlebell from the floor and into the racked position, on the chest, in one fluid motion. It should be smooth and not bang the wrist, forearm or chest. From this racked position you can then: Press, Lunge, Squat, Clean again, Dance a jig or just rest. (read the full article on KettlebellWorkouts.com)
The kettlebell snatch is an advanced whole-body exercise. It develops the entire posterior chain of the body (rear side-butt, hamstrings, back) while building strength, power, coordination, and cardiovascular fitness simultaneously. ...
The kettlebell press is a popular workout technique used to strengthen and build muscle in your deltoids, upper pectorals, and triceps. ... The kettlebell allows for single-arm or dual-arm lifts and is much gentler on the wrists and elbows than standard dumbbells and barbells.
Full article here
The Turkish Get Up
The Turkish Get-up is an exercise that develops stability and mobility throughout the body, in particular the shoulders and hips. Lie on your back and hold a kettlebell or similar straight up in one extended arm. ... Reverse the motion to return to the starting position, lifting the hips high into the bridge again.
The kettlebell is held with both hands but the squat is performed on just one leg. The kettlebell will act as a nice counterbalance during the movement but does add additional resistance to the movement. You should practice the movement first without using a kettlebell.