kettlebell routines and workouts
This tutorial will cover basic kettlebell workouts. If you are not familiar with kettlebells, browse youtube for kettlebell demonstrations. Kettlebells are simply a cast iron ball with a handle. They come in various amounts of weight and can be used for conditional style work outs. Don’t be fooled by its minimalist and simple appearance. One can get a really decent workout!
Posted by: koloa on September 05 2008 | Category: health_and_exercise | Comments: 4 |
Exercise 1: The Sumo Deadlift
The Sumo Deadlift is an exercise one can use to warm up with. You can basically stand over the kettlebell, bend your legs, keep the back straight, grab a hold of the kettlebell, and then stand up straight. Below is a video from youtube that demonstrates this technique.
Exercise 2: The Basic Clean
This exercise is just like the performing a clean using an Olympic bar, but with a kettlebell. What you do is lift the kettlebell off of the floor, and with a small swing movement, clean the kettlebell into a rack position. Keep your body(glutes, quads, stomach, elbows tucked, lower back) tight at all times. be careful not to hyperextend your wrist That is when the kettebell wants to fall on the outside of your form.
Below is an awesome and informative clip from youtube:
Exercise 3: The kettlebell swing
This is a basic exercise that builds the foundation to the other kettlebell workouts. This exercise is taking a 1 or 2 handed kettlebell grip and swinging it between your legs to the front. This whole motion your back is straight, your arms are straight, and the whole body and core is tight. The exercise is builds cardio and core strength. The movement of the kettlebell is from the explosiveness of the legs going from squat to standing position.
Here is a clip found on youtube that details the kettlebell swing
Exercise 4: The turkish get-up
The get-up is an exercise that will truly stabilize and build the core. This exercise is basically taking the weight from a laying down position, to directly standing, and then back again. It is difficult to explain, here is a video from youtube that demonstrates this…
Exercise 5: Kettlebell Jerk and Presses
In this exercise, one starts from a rack position and performs a military press or a jerk motion to lift the kettlebell overhead. Afterwards, the kettlebell is brought back to rack position, and then the process repeats. Be sure to keep the body tight at every moment of the lift. Below is a really good tutorial of the kettlebell jerk.
Exercise 6: The kettlebell snatch
The kettlebell snatch is an exercise that improves explosive power. Just like the olympic snatch with an olympic bar, a kettlebell is used. This exercise is performing a high swing into a snatch position. Afterwards, the kettlebell is borught back down to between the legs, and repeated. Do not perform this exercise until the swings, cleans, and jerks can be performed comfortably. Rushing into this exercise can result in sore and bruised forearms.
Below is a youtube kettlebell snatch video:
Where the kettlebell shines
The kettlebell weight truly shines when performing kettlebell mixed routines. One can perform clean and jerks, followed into regular swings, into snatches, into kettlebell squats, back into cleans.
Some folks perform time trials using the kettlebells. For example you may want to find out how many snatches you can perform in 5 minutes. Every 2 weeks or once a month, try to beat your best record.
Some recommended reading and viewing:
I highly recommend “Enter the Kettlebell” by Pavel Tsatsouline. His book contains easy to follow directions with step by step pictorials.
Another great resource is Steven Maxwell, his site can be found at http://www.maxwellsc.com/ I believe he introduced the 300 spartan workout!
Another great resource of information is Mike Mahler, his site is http://www.mikemahler.com/
I hope this tutorial provides basic knowledge for kettlebell exercises.
Comments | Leave Comment?
10.17.10 - Sara: That exercise is actually called the Get Up, Sit Up and not the Turkish Get Up. I know that other people have stated this, but they didn't include the actual name of the exercise in their responses.
09.25.09 - anne: He didn't say it was a Turkish Get Up... he said he recommends doing his Get Up before trying to do the TGU... Try paying attention.
09.11.09 - killer: Nice tutorials but one correction: that is NOT a Turkish Get Up...
09.03.09 - gary: nice list of kettlebell workouts. try crossfit cindy's and ann for an awesome intense crossfit workout.
