KETTLEBELL MOVEMENTS

 

Kettlebell Front Squat 1. Firmly grab the kettlebell with two hands and hold at the chest, directly under chin, and feet slighty wider than shoulder's width apart. 2. Squat down keeping an engaged core and chest up until the legs break 90 degrees. 3. Keeping good form stand back to "starting position", and repeat.  (Do not sit at bottom, legs remain engaged entire rep.)

Kettlebell (Stepback) Lunge 1. Stand with kettlebell in the right hand, and feet shoulder's width apart. 2. Step backwards with the right leg into the lunge position, and lower the left knee 1"-2" off the floor. (Do not touch knee!) 3. At the bottom of the lunge pass the kettlebell between the legs to the other hand. 4. Stand upright to "starting position" and repeat with opposite leg.

Kettlebell High Pull (Sumo) 1. Stand with your legs slighty wider than shoulder's width apart and the kettlebell on the floor between them. 2. Squat down, keeping chest forward and a flat back, and grab handle with both hands firmly. 3. With an engaged core stand straight and tall, while simultaneously pulling hands high towards chin (be careful of chin). 4. Lower kettlebell back to starting position, and repeat.

Kettlebell Swing  1. Stand with your legs slighty wider than shoulder's width apart and the kettlebell on the floor between them. 2. Squat down, keeping chest forward and a flat back, and grab handle with both hands, and palms facing behind. 3. Lift kettlebell in the squat position 4"-6" off the floor. This is the "starting position". 4. Swing the kettlebell in an arcing motion in front of you above shoulder level keeping arms straight while simultaneously thrusting your hips forward, and using momentum to get speed. (Make sure to end high with core engaged.) 5. As the kettlebell begins the downward arc, squat down to "starting position" letting the kettlebell swing between the legs before using momentum to repeat.

Kettlebell Curl from Floor 1. Squat down and grab kettlebell with palm facing upward 2. Stand with kettlbell at side and an engaged core. 3. Curl the kettlebell in an arcing motion to the shoulder. 4. Lower the kettlebell to back to side and right before the elbow locks, then to floor, repeat.

Kettlebell Deadlift (Sumo) 1. Stand with your legs slighty wider than shoulder's width apart and the kettlebell on the floor between them. 2. Squat down, keeping chest forward and a flat back, and grab handle with both hands firmly. 3. With an engaged core stand straight and tall. 4. Lower the kettlebell in a controlled manner back to starting position, and repeat.

Kettlebell Row 1. Begin in standing postion with kettlebell on floor in front.  Lunge forward with either leg and grab kettlebell with opposite arm. 2. Grab handle with one hand and pull kettlebell high through the armpit, placing emphasis on height and squeezing at the top. Keep core engaged. 3. Lower the kettlebell in a controlled manner back to starting position, switch hands, and repeat.

Kettlebell One Leg Deadlift 1. In standing position, hold kettlebell in either arm.  Stand only on the leg that holds the kettlebell 2. Keep knee slightly bent, lower kettlebell in hanging position to the ground by bending at the hips, extend your free leg behind you for balance. 3. Lower kettlebell to ground, return to standing position by driving upward through heel and hips

Goblet Squat 1. In standing position, hold kettlebell by each side of the handle close to where the handle meets the bell. Hold close to chest. 2. With legs slightly more than shoulder width apart, squat down between your legs while holding kettlebell close to chest. Squat until your hamstrings touch your calves.  Make sure to keep your back straight. 3. Pause at the bottom and then push back to standing position using legs

Kettlebell Windmill 1. Stand with one leg in front of the other. With your opposite arm, clean and press the kettlebell overhead. Twist your arm so that your palm faces outward at the top of the press. 2. Keep your overhead arm locked out at all times. Push our butt out in the direct of the arm with the kettlebell. Keep your eyes on the kettlebell at all times. With your free hand, bend at the hips and slowly lean to the floor until you touch it with your free hand. Make sure to keep your eyes up at the kettlebell while you bend to the floor. 3. Pause at the bottom, then bend back up towards the kettlebell to return to a standing position.

Kettlebell Floor Press

1. Lie on the back with kettlebell in hand and resting on the back of the forearm, and elbow in the floor.

2. Press the kettlbell upward until the arm fully extends.

3. In a controlled manner lower kettlebell back to "starting position", and repeat.

Kettlebell Floor Press (Extra Range)

1. Lie on the side with kettlebell in top hand with arm fully extended, and resting on the back of the forearm. The bottom arm should be straight in front of you with palm to the floor. The bottom leg should be straight and top leg bent behind you with toe on the floor.

3. Lower the kettlebell in a controlled manner until elbow is an 1" off the floor.

4. Press kettlebell upward back to "starting position", and repeat.

Kettlebell Tricep Extension (1 arm)

1. Clean the kettlebell to the shoulder and press upward to full extension. This is the "starting position".

2. Using the free hand, support the extended arm at the elbow.

3. Lower the kettlebell behind the shoulder keeping the elbow pointing forward until it breaks 90 degrees.

4. Drive the kettlebell upwards back to full extension, and repeat.

  

Kettlebell Military Press (Standing or Seated)

1. Clean the kettlebell to shoulder level with the palms facing forward and the kettlebell resting on the back of the forearm.

2. With an engaged core drive the kettlebell upwards until the arm is fully extended (no legs).

3. In a controlled manner lower the kettlebell back to "starting position", and repeat. Continue with one arm before switching. (Would not reccomend overhead exchange.)

Kettlebell Power Clean

1. Stand with feet shoulder's width apart and kettlebell on the floor between them.

2. With the core engaged, flat back, and chest out, grab the kettlebell with one hand firmly with palm facing behind you and lift 3"-5" off the floor. This is "starting postion".

3. With explosive force drive through the legs and pull the kettlebell high letting palms rotate forward and the kettlebell move to the back of the forearm at the shoulder at its peak. Drop underneath the weight immediatley after the high pull, and stand.

4. Lower the kettlebell back to "starting postion" and repeat.

Kettlebell Jerk

1. Clean the kettlebell to shoulder level with palms facing forward and the kettlebell resting on the back of the forearm. This is "starting position".

2. With an engaged core take a slight squat to build momentum throught the legs and push the kettlebell upwards. Drop underneath the kettlebell immediatley after the push until arm fully extends.

3. Let the kettlebell "snap" back to the starting position, and repeat.

Kettlebell Power Thruster

1. Clean the kettlebell to shoulder level with the palms facing forward and the kettlebell resting on the back of the forearm. This is "starting position".

2. With an engaged core take a slight squat to build momentum through the legs and push the kettlebell upward until full extension.

Kettlebell Plyometric Pushup

1. Begin in pushup/plank position with the kettlebell between the arms. Feet are together and body is straight throughout this exercise.

2. Shuffle hands side ways until one hand is on top of the handle of the kettlebell. With one hand on top of the kettlebell handle and one on the floor bring the chest down 1" from the floor before "pushing up" back to the locked out position.

3. Quickly shuffle the hands in the other direction until the opposite hand is on top of the kettlebell handle, and repeat another pushup.

4.Continue to shuffle back and forth between hands between pushups. 

Farmers Carry (2 Kettlebells)

1. Firmly grab two (heavy) kettlebells and stand up. Grip should remain firm entire exercise (closed fist).

2. Walk in a straight line or figure 8 for 60 seconds.

Kettlebell Situp

1. Hold kettlebell firmly with two hands at chest level and lie on back (be careful of chin).

2. With knees bent and feet flat on the ground, sit upright doing your best to keep feet on the floor.

3. Lie back in a slow, controlled manner, and repeat.

Kettlebell Snatch

1. Stand with feet shoulder's width apart and kettlebell on the floor between them.

2. With the core engaged, flat back, and chest out, grab the kettlebell with one hand firmly with palm facing behind you and lift 3"-5" off the floor. This is "starting postion".

3. In one fluid motion pull the kettbell up explosivley rotating the wrist at shoulder level to drive overhead. Drop into squat position as the kettlebell reaches its peak. Arm ends full extended.

4. Lower the kettbell to shoulder postition before returning to starting position, and repeat.

Kettlbell Twist

1. Hold kettlebell firmly with two hands at chest level and lie on back (be careful of chin).

2. Bend knees until soles are flat against the floor and sit up at a 45 degree angle. This is "starting postion".

3. Rotate kettlebell almost touching the floor behind you and alternating sides while remaining in the "starting position" with core engaged.

4. Repeat movement as needed.

Kettlebell V Twist

1. Hold kettlebell firmly with two hands at chest level and lie on back (be careful of chin).

2. Sit up into a 45 degree angle, and bring knees up, feet off the floor, and balance on your butt in the V position. This is "starting position".

3. Rotate kettlebell almost touching the floor behind you and alternating sides while remaining in the "starting position" with core engaged.

4. Repeat movement as needed.

Kettlebell Figure 8

1. Stand with feet slightly wider than shoulder's width apart holding kettlebell in front of you with one hand.

2. Squat down into the quarter squat postion keeping a flat back, and engaged core.

3. Alternate hands as you pass the kettlebell between and around the legs in a figure 8 motion. Core is engaged entire exercise.

4. Reverse direction and repeat.

Kettlebell Around the Hips Pass

1. Stand with feet shoulder's width apart holding kettlebell infront of you with one hand.

2. Slighlty bend the knees. Pass the kettlebell behind the back to the opposite hand and bring it back in front of you to pass to the starting hand.

3. Continue the circle as needed. Change directions and repeat.