Here Are The Basic Kettlebell Movements
Top Kettlebell Exercises
Before you can start doing any of the kettlebell movements, you first have to learn how to pick up a kettlebell from a dead lift position.
Keep your back straight and your head up when you bend down to pick it up and don’t use your back as the primary source of strength – use your legs instead.
Then you need to break up your kettlebell exercises into the grinds and ballistics. Grinds are slow movements and ballistics are more rapid in nature. You have to understand your grinds because they are the basic strategies for your ballistic movements.
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So now you can move on to your squats.
There are different kinds of squats. A basic one just has you performing a typical squat where your back is straight and you bend your knees into a sitting position, and your kettlebell weight hangs from your arms between your legs, dipping down toward the floor.
Other squat exercises include lowering yourself down while keeping the kettlebell level with your shoulder and the full squat, which lowers you all the way past a sitting position where you’re resting on your heels, and you extend the kettlebell overhead until your arms are in a locked position.
Other kettlebell movements will originate from your squatting movements.
The kettlebell swing
A swing in the kettlebell world is when you bend over and put the kettlebell between your feet and you start the movement by pushing the bell behind you as if you’re spiking a football.
Then you pull the bell forward back through your legs and out in front of you as you rise into a standing position.
When you perform a snatch, you’re doing the same movement as a swing, only the final position will be where the kettlebell is raised completely overhead.
Because the bell has a tendency to flip over and hit your wrist, you need to learn how to control the handle so that you can maneuver it a better position.
The kettlebell clean is another popular movement.
For this one, you’ll again start out with the bell between your feet. You’ll bend down to take ahold of it and like the swing and snatch, push the bell behind you, through your legs.
Instead of pushing it out and forward or straight up, you’ll bring the kettlebell close to your body as if you’re doing a curl, but you won’t actually be curling it.
These are some of the most basic movements when you’re using a kettlebell. When you researching the more advanced ones, you’ll find that the starting positions are almost always one of the ones listed above.
“A few of the advanced movements will have an unusual starting position, such as the Turkish Get Up, which begins with you lying flat on your back on the floor and finishing in a raised and lunging position. Som there you have it … now you can start trying various kettlebell movements.”