Kettlebell Exercise Library
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- Ethelbert Williams
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1 Kettlebell Exercise Library Kettlebell Clean Kettlebell Deadlifts Kettlebell Stiff Legged Deadlift Kettlebell Swing Kettlebell Front Squat Kettlebell Bent Over Row Kettlebell Floor Press Kettlebell Military Press Kettlebell Turkish Get up (TGU) Kettlebell Windmill 1
2 Kettlebell Clean The Kettlebell clean can be used as an exercise on its own as well as facilitating other lifts such as the front squat and military press. The end point of the clean is the racking position; it is this position whereby the other lifts start. The clean can be broken into 3 phases; the start position, upward phase and the rack position. Upwards Phase: Pull the bell(s) between the legs closely followed with the hips driving forwards and upwards to full hip extension. The bells then drop into the rack position. Throughout, the arms remain close to the body with the elbows tucked in above the hips. Rack Position: The knees are locked with hips facing forwards. The spine is neutral with elbows tucked close to the body above the hips. The bells should almost be touching with the grip in the OK position and bells resting on the forearm. 2
3 To continue with cleans, turn the bell(s) around the outside of the forearms and down through the legs with your thumbs facing back and both palms facing out. The above is one rep. A key tip is not to allow the elbow to leave the body during the movement; this will reduce the amount of banging on the forearm by the bell. 3
4 Please note the ladies rack position can vary to the men s for obvious reasons. Common Issues Forearms get bruised, keep the bell close to the body throughout and limit the bell movement. Lower back hurts, reduce the ROM and focus on activating the posterior chain and/or teach in reverse. Clean Variations Single bell clean Double bell clean Alternating cleans 4
5 Kettlebell Deadlift The kettlebell Deadlift allows you to keep the weight within your centre of gravity and between the legs; without the knees getting in the way. This is a great exercise to learn the movement pattern of the deadlift to progress onto the barbell and lift much heavier weight. The deadlift can be broken into three phases, the start position, lowering phase and the upwards phase. Like the squat, the deadlift is one of the most valuable exercises for gains in both strength and size. On the surface, the deadlift is one of the simplest lifts in the sense that the lifter is just picking up a weight from the floor and putting it back down, but it is much more complex than that. It takes a lot of mobility in the hips as well as stability in the spine to execute a proper deadlift. Working with a Kettlebell is a great way to introduce beginners to pulling from the floor as the handle is much higher off the ground than a dumbbell, and thus it is much easier to get into a good start position. The most common form mistake seen with Kettlebell deadlifts is excessive rounding of the back. By using the handle of the Kettlebell, lifters can really pull themselves down to the ground using their latisimus dorsi, upper back, and hip flexors while keeping the back flat. The second biggest mistake seen with beginning dead lifters is that they want to mimic a squatting motion and use too upright a posture they try to squat the weight up rather than sit back and pull it up. One easy way to help the lifter sit back is to make sure that the body is in a good position at the start. Encourage clients to start off with the Kettlebell positioned slightly behind them, or at the very least, with the handle of the Kettlebell in line with their ankles at the start of the pull. This positioning makes it much more difficult for the lifter to start in a bad position. With the Kettlebell slightly behind the lifter, the arms must be held tight to the body, which helps to engage the latisimus dorsi. Also, if the lifter squats down, then the arms actually won t be able to touch the handle until the lifter reaches back. Having an athlete work with their back to a wall is a great way to correct a hip hinge problem. The athlete should face away from the wall (about a foot away or so) and try to get his or her butt to touch the wall by sitting back. Squatting down will cause the lifter to miss the wall, but the lifter will successfully find the wall if he or she pushes the hips back. If form does not improve, then the lifter can try using the elevated KB deadlift as shown below. 5
6 Elevated Kettlebell Deadlift If the lifter cannot reach the Kettlebell due to a lack of hip mobility (rather than a lack of technique), then the Kettlebell can be placed up on boxes until mobility and range of motion improves. This exercise is similar to a block pull or rack pull because it effectively shortens the range of motion, allowing the lifter to stay in good position within the realistic range. Kettlebell Deadlift Start Position: Stand over the bell(s) so they are directly below your centre of gravity i.e. towards the heels. Maintain neutral spine with the shoulder back and down and head facing forward. The feet should be shoulder width apart and kept flat on the floor. Lowering phase: Push the hips back with a neutral spine and a slight bend in the knee grasp hold of the bell(s). Keep the chest up high and remain looking forwards. 6
7 Upwards phase: Keep the shoulders back and down push through the heels until standing up tall; with hips driving through to full extension and locking out through the knees. Contract the glutes when standing. Return to the start position and repeat for multiple reps. 7
8 Kettlebell Stiff Legged Deadlift There is one or two slight difference to the traditional deadlift to place more emphasis into the hamstrings. Start Position: Stand over the bell(s) so they are directly below your centre of gravity i.e. towards the heels. Maintain neutral spine with the shoulders back and down and head facing forward. The feet should be shoulder width apart and kept flat on the floor. Lowering phase: Push the hips back with a neutral spine and unlock the knee slightly; grasp hold of the bell(s). Keep the chest up high and remain looking forwards. 8
9 Upwards phase: Keep the shoulders back and down push through the heels until standing up tall; with hips driving through to full extension and locking out though the knees. Contract the glutes when standing. Ensure the movement comes from the hips and not the back or knees. Return to the start position and repeat for multiple reps 9
10 Kettlebell Swing The Kettlebell swing unitises the posterior chain including the glutes, hamstrings, erector spinae and lower abdominal muscles. The swing can be broken into 4 phases; start position, initial lowering, upward phase and downward phase. Start Position: Begin in a standing position with the feet hip-shoulder width apart. Start by lifting the bell safely off the floor with both hands evenly spread across the handle and rest the bell on the front of the hips. Ensure the spine and pelvis are neutral, shoulders are back and down with the arms relaxed in front holding the bell. Further still, the glutes should be squeezed/switched on; with the chest high. Initial Lowering: Lower the bell back and down between the legs whilst pushing the hips backwards, limiting the knee bend to load the posterior chain effectively. The chest remains facing high with a slight arch in the lumbar spine. 10
11 Upward phase: In this phase the Kettlebell is propelled forwards and up to shoulder height. The glutes initiate the movement to thrust the hips forwards to full extension; the knees also extend into a locked out position. The pelvis remains neutral with the glutes and abdominals tight and spine kept tall. The arms should remain relaxed with the bell experiencing hang time once at shoulder height (the bell should feel as if it s floating between the transition from the upwards phase to the downward phase). Downward Phase: As the bell drops down between the legs, push the hips down slightly and back as far as possible. Keep the chest high throughout with a slight bend in the knees. The hips flex with the torso almost parallel to the floor The above 4 phases make up one rep. Common issues: Maintaining a neutral spine Experiencing lower back pain Too much shoulder and arm movement Limited hip and knee extension (tight hips / weak glutes) Keeping the head and chest up. Provide external cueing such as showing the heart to the sky. 11
12 Client moves straight up and down instead of pushing the hips back as far as possible and slightly down Rounding of the back. The client needs to practice flexing from the hips and distinguish between hip flexion and spinal flexion. The bell being lowered below the knees on the downward phase. The bell should be lowered in line with the mid to upper quadriceps region. Weak posterior chain. The client will tend to perform a squat movement loading the quadriceps and limiting the activation of the lower back muscles. A regression to a KB stiff leg deadlift to improve posterior chain strength and mobility of the hamstrings, glutes and lower back. Swing Variation 2 hand swing 1 bell (beginner, intermediate and advance) 1 hand swing 1 or 2 bells. (beginner, intermediate and advance) Hand to hand swing 1 bell (Intermediate and advance) 2 hand swing (above head)- 1 bell (Intermediate and advance) 2 hand towel swing 1 bell (Intermediate and advance) Walking swing 1 bell (Intermediate and advance) Rotation swing 1 bell (Intermediate and advance) The execution of the swing variations follow the same key coaching points as discussed above for the 2 hand swing. Follow the logical progression through the swing variations mastering the 2 handed swing first. Example of Corrective exercises Box Squats Vertical jumps Hip flexor SMR or stretch and glute activation Supine bridge 12
13 Kettlebell Front Squat Parallel stance The front squat is great for developing the legs and torso. Two of the biggest problem lifters face when squatting is rounding the lower back and allowing the weight to go too far forward. Being able to hold the Kettlebell in front of the body in the goblet position helps combat this problem. The goblet squat drill reinforces proper position in both the upper back and the hips. Holding the weight in front makes this movement feel very similar to a front squat in that the weight pulls the lifter forward and actually produces a more upright posture. If the lifter bends the spine and rounds the back, there is a very good chance they will drop the weight or stumble forward. Using goblet squats, lifters learn to brace their cores and keep their upper backs tight, techniques that are integral in all variations of squatting. Another common problem during the squat motion is knees that cave in excessively, and the goblet position can help correct this as well. When performing the goblet squat with a narrower stance, the lifter can use their elbows to guide the knees out in order to stretch the hips and develop proper position of the knees. Once the lifter can handle some heavier weight in the goblet position, he or she can start to utilise the double Kettlebell front squat to build even more strength. In this movement, the lifter can effectively double the working load by using two bells instead of one. For the double front squat, the lifter assumes the rack position with the elbows pulled down and in toward the body. This is a really tough exercise for core as well because there is a lot of weight working to pull the lifter forward and out of position. Resisting that forward pull really teaches the lifter to brace the core and maintain good positioning while performing deep squats, and this is a great exercise for overall leg development and pure strength. 13
14 Start position The kettle bell(s) must be cleaned to the rack position. Adjust the feet to hip / shoulder width apart. Maintain a neutral spine with the shoulder back and down and head facing forwards. Toes should track the knees and the pelvis in neutral. Lowering Phase: Keep the torso tight and upright, push the hips back and knees forwards. The hamstrings should meet the calves for the end lowest position. Maintain a neutral spine and keep the feet flat. The elbows will meet the knees and the bells remain in the racked position with the hands almost touching. 14
15 Upward Phase: Contract the glutes and push through the feet to full extension of the knees and hips. The above three phases is one rep. Common Issues: The heels lift up through the eccentric lowering phases and at the bottom ROM Discomfort felt in the lower back, knees or hips Legs collapse in or bow outwards Shoulders drop forwards Head pokes forwards Example of Corrective exercises Take a wider stance to feet being shoulder width apart and stretch the calves and hamstrings Reduce the range of movement up to the point where the pelvis tucks under posteriorly Stretch the adductor group and strengthen the glutes and abductors if the legs collapse in Stretch the abductors, TFL and IT band and strengthen the adductors if the legs bow outwards Strengthen the upper back, lower erector spinae and inner core unit if the shoulders drop forwards. Also reduce the bell weight and ensure the rack position is correct. Stretch the SCM and upper trapezius and facilitate the activation of the infra and supra hyoid by tucking the chin towards the chest and pushing the tongue to the roof of the mouth. Front Squat Variation - Front squat one bell - Front squat two bells 15
16 Kettlebell Bent Over Row The Kettlebell row helps strengthen and stabilise the torso and in particular the lumbar region. The row also helps to balance any pushing exercises. The row can be broken into 3 phases which includes the set up stance, the upwards phases and the lowering phase. Set up position: Stand up tall with your feet hip / shoulder width apart, neutral spine, hips facing forwards, shoulders back and down with the chin tucked. Fix your spine position paying particular attention to the lumber region (fig 1). Flex at the hips with the aim to getting the torso as horizontal as possible without compromising the neutral spine. Add a slight natural flex in the knees as the torso flexes forwards. Position the kettlebells in between the feet. Ensure to take a side view and check a plumb line running through the hips, shoulders and ears. Upwards Phase: Lower the arm(s) down and grasp hold of the bell(s). Pull the bells up with the elbows passing the trunk and retracting the scapula. To target specific muscle groups you can vary the angel pull. The closer the arms are kept to the trunk the latissimus dorsi will be dominant. If the elbows pull up in a wider position the mid rhomboid and trapezius will activate more. Ensure the scapula retract fully to ensure an effective back 16
17 exercise. (If a single arm / one bell is used, the other arm is kept to the side in a stable supporting position to maintain the neutral spine). Lowering Phase: Lower the Kettlebell under control, extending the elbow and returning the bell to the floor or to repeat for another rep. The above three phases is one rep Common Issues: Not enough flexion of the hip Not keeping the elbows close to the body Not retracting the scapula Example of Corrective exercises Provide external cueing to encourage flexion patterns Provide external cueing for elbows close and scapula retracted Kettlebell Bent Over Row Variations: One arm one bell Two arm two bell Narrow pull Wide pull Split stance 17
18 Kettlebell Floor Press For this exercise, the lifter should start in a side-lying position and grasp the handle firmly with the working hand. The free hand should help to guide the working hand into position at the start of the lift. The one-arm Kettlebell floor press is a good way to introduce pressing exercises to clients. For more experienced lifters, this movement can also be a great assistance lift that challenges the core and is a little easier on the shoulders than traditional bench pressing. As an added benefit, the unbalanced load also works the core muscles and stabilisers a bit more since the lifter is only working on one side of the body and will need to adjust on the free side. Many new lifters bench press with the elbows out too far, and they often shrug their shoulders up when pressing as well, which puts the shoulder in a vulnerable position. Older lifters who have beat up shoulders may find this Kettlebell exercise more comfortable than a dumbbell floor press because it keeps the elbows closer to the body and forces a much harder elbow tuck, which is much easier on the shoulders than pressing with the elbows out to the sides. Working with the Kettlebell is a lot different than working with a barbell or dumbbell in pressing exercises because the weight sits behind the client s wrist. This weight actually pulls the lifter out of position, so if the elbows flare out too much, he or she will miss the weight or simply have to dump the weight. The Kettlebell actually forces a much more elbows tucked position than a traditional floor press. The elbow doesn t necessarily need to be this close to the side in a traditional barbell bench press or floor press, but this exercise helps to teach the concept of tucking the elbows in the bottom of a bench press, as seen frequently in modern day lifting. The floor press is also a safer option for beginners; if they do miss a weight or get into trouble during the lift, the weight will simply drop to the floor. Once lifters are comfortable with the correct form and set-up for a floor press, they can progress to the one-arm bench press. Set up Position: Lying prone on the floor with the head and shoulders both relaxed facing upwards. Ensure to keep a neutral spine and torso tight. The feet should be facing forwards, shoulder width apart, approximately 2 hands distanced away from the sits bones. The bell is placed level with the mid chest. Grasp hold of the bell handle with the bell resting on the forearm. Try to keep the elbow 18
19 tucked and close to the body. When performing the single arm floor press the non-working arm can help stabilise; either flat on the floor at 45 degrees to the body or resting across the body Upwards Phase: Press the bell up and slightly forwards towards the feet until the elbow is fully extended. Try and keep bell, wrist, elbow and shoulder in vertical alignment with fully extended. The elbow should be kept close and tucked to the side of the body at all times. Maintain a neutral spine with the head, shoulder and feet on the floor. Lowering Phase: Lower the bell under control back to the start position. Keep the elbow close and tucked to the body. The above three phases is one rep Common Issues: Limited ROM Over active deltoids and pectorals not fully activated Hip flexors become dominant to assist upward phase Momentum through torso to assist bells up 19
20 Example of Corrective exercises Develop ROM through a thorough warm up and dynamic stretch Encourage client to perform the exercise with good technique and posture and reduce load accordingly Reducing load will take any momentum out of the exercise Kettlebell Floor Press Variations: One arm one bell Two arms two bells Add a rotation from the hips Lift feet of floor 20
21 Kettlebell Military Press The military press starts from the rack position and strengthens the shoulder region as well as the upper back and torso. Once the bells are overhead the centre of gravity shifts upwards and the core muscles stabilise and assist the full movement. The military press can be broken down into 3 stages. Start Position: Rack one or two kettlebells safely from the floor, in this position of rest the bells should be comfortable resting on the forearms and biceps. Push Phase Keeping the mid-section fixed, hips in extension and the glutes firm; push the bells above the head. The shoulders are kept back and down with the head remaining looking forwards. Push the floor away using the feet to assist a strong move. The arms are locked out once the elbow is fully extended. The arms/biceps should be aligned with the ears. 21
22 Lowering Phase: Lower the bell(s) under control and return back to the rack position. Aim to lower the bells with the elbows tracking as close to the body as possible; elbows to hips. The above three phases is one rep Common Issues: Lumber spine bends while pressing the bells above head at this point the centre of gravity is raised and the body is unstable. Shoulders come out of alignment, mainly elevation. Back pain may be experienced 22
23 Example of Corrective exercises Ensure the glutes are firm /squeezed for a stable base Keep the hips in extension throughout Ensure the feet remain panted to the floor Ensure shoulders stay back and down, limited ROM and develop ROM through practice. Kettle Bell Military Press Variations: One arm one bell Two arm two bell Push press Floor press on knees 23
24 Kettlebell Turkish Get up (TGU) The Turkish Get Up can be abbreviated to the TGU; a strengthening and stability exercise for the whole body and in particular the shoulders, torso, legs. The TGU can be broken down into seven phases. Throughout the full exercise every joint and muscle in the body is in action. The Turkish Get Up (TGU) is an excellent full body exercise that incorporates many challenges into one sequence. This exercise could be described as the definition of functional exercise. Not only can it be considered a strength exercise, considering you have to hold a load above your head from a lying position to standing, but it also develops stability, flexibility, balance and co-ordination; addressing motor skills. With TGUs, the first word that springs to mind is control. The benefits of this exercise do not come from how fast you can perform it, but in the ability to maintain proper form and stability throughout the sequence as you maneuver your body around and under the weight without compromising your balance or concentration. There are several Key Pointers to remember while performing the exercise which I will list before the teaching points: Before trying the exercise with a weight, practice with body weight only Protect your shoulders by keeping the arm strong and locked out, remembering to use the Lattissimus Dorsi to stabilize the joint. Maintain eye contact with the kettlebell at all times. Keeping the Kettlebell stable, you want to move the body under it, rather than moving the Kettlebell Maintain full body tension to assist the exercise, THIS includes the glutes For the purposes of the instruction, we will be holding the Kettlebell on the right side first. 24
25 Stage 1 Start Position: Lying on your back with the Kettlebell to your right side, roll to face the KB. Hold the KB by the handle with both hands (left over right, as the right hand will be holding the KB). Keeping the KB Close to the Chest/abdomen, roll on to your back again; bringing the KB with you so it ends up on your torso, still supported by your hands. Stage 2 Get Up Now, keep your left leg straight, but bend your right knee up so your heel is close to the glute, but not touching your right glute, foot and knee flared out at a 45 degree angle. Stage 3 Get Up Using both hands, press the KB straight over the shoulder and lock the arm out. The left arm can now lie on the ground at a 45 degree angle to your body. 25
26 Stage 4 Get Up Using the bent right leg roll to opposite side and rise up onto the left elbow, then the hand, keeping the left leg on the ground and the Kettlebell locked in the press. From here push off the ground using the left hand, left heel and right foot until you are like a tripod. Stage 5 Get up Now, maneuver your body under the Kettlebell by bringing the left leg under the body until the left knee is near the left hand. 26
27 Stage 6 Stand / End Sit up into a lunge using the glutes for stability and stand up. The above phases are one rep to a stand position. Lower down to repeat working back through the stages or lower the bell to the rack position to clean or deadlift the bell to the floor. Common Issues: Pulling the Kettlebell from the side without rolling it in better to treat each KB as if it weighed 50kg. Not punching the KB forward enough while rolling up onto the opposite elbow causing the weight to pull you back and the straight leg to lift. After the straight leg is pulled under the body, you sit down onto your leg stay strong and don t be tempted to take a break here, maintain tension and momentum and finish the rep. On the reverse movement, you drop down onto the back knee as you lunge down control this! As you are lowering to the final stage, you fall to the floor use the lats and obliques to lower the torso flat on the floor. Example of Corrective exercises Break down the TGU into stages, performing each stage as an exercise itself 27
28 Perform glute bridge to encourage hip extension Perform stretches regularly to lengthen tight muscles Encourage a balanced programme to strengthen weak muscles Kettlebell Turkish Get Up (TGU) Variations: TGU one Kettlebell stage 1 TGU one Kettlebell stage 2 TGU one Kettlebell stage 3 TGU vary stage 1, 2 and 3 TGU one Kettlebell squat stance TGU one Kettlebell no supporting arm TGU two Kettlebells 28
29 Kettlebell Windmill The Kettlebell Windmill is a great exercise for developing shoulder stability and flexibility. The shoulder is taken through its full range of motion, while lower back, core and hamstring flexibility are challenged. Before attempting this exercise with a kettlebell, it is advisable to try it first without a weight. As with most exercises, there are different variations of the Windmill, but this one is the most common. Set up position: Clean the Kettlebell into the Rack position and press above your head. The arm should be locked straight, and the shoulder pulled back and down into the socket. Upwards Phase: Turn both feet away from the Kettlebell at a 45 degree angle. While keeping the arm locked out at all times, and the legs straight (but knees unlocked), push the hip (on the same side as the Kettlebell) out to the side. The hip is the main focus of the movement, like a hinge. Keeping the eyes focused on the Kettlebell, lower and rotate the body. The other arm crosses the body and should end up touching the floor beside the opposite foot. 29
30 30
31 Lowering Phase: To reverse the movement and return to the starting position, squeeze the glutes to extend the hip, lifting the body upward. Keep the shoulder locked into the socket at all times. The above three phases is one rep Common Issues: Client cannot move between the windmill stages fluidly with good posture alignment Range of movement at the end of the exercise Example of Corrective exercises Break down the windmill into stages (part, part, part, whole learning. Develop stretching, using PNF techniques on hamstrings Kettlebell Windmill Variations: Bent Windmill Press 2 hand anyhow 31
32 Kettlebell Example Sessions The aim of this session is to increase muscular endurance and cardiovascular fitness. The higher rep range, shorter rest times and balanced approach provides a whole body workout. Each set should take approximately minutes to complete or 45 minutes for 3 times through. Whole Body Approach Repeat x3 Clean REPs Seconds Rest Front Squat REPs Seconds Rest Dead Lift REPs Seconds Rest Swing 60 Seconds Seconds Rest 2 Hand Military Press REPs Seconds Rest Bent Over Row REPs Seconds Rest TGU 6 8 REPs Seconds Rest Bicep Curl REPs 30 Seconds Around the Body 45 Seconds 30 Seconds Triceps Extension REPs 30 Seconds Tabata Squat Interval Interval 1 Front Squat 20 Seconds 10 Seconds Interval 2 Front Squat 20 Seconds 10 Seconds Interval 3 Front Squat 20 Seconds 10 Seconds Interval 4 Front Squat 20 Seconds 10 Seconds Interval 5 Front Squat 20 Seconds 10 Seconds Interval 6 Front Squat 20 Seconds 10 Seconds Interval 7 Front Squat 20 Seconds 10 Seconds Interval 8 Front Squat 20 Seconds 10 Seconds 32
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