There are numerous types of exercises that are utilized in kettlebell training. Just a handful of the training exercises with kettlebells that we see are the Swing (both one and two arm variations), the Snatch, the Turkish Get-Up, the Jerk, the Clean and the Press. Sometimes these exercises are combined, just as in other styles of weightlifting. Some of the mixtures include the Press and Thruster, the Clean and Press, the Clean and Jerk, and the Snatch and Grab. These are but a few of the potential kettlebell workouts.
The first kettlebell exercise, the Swing, is the exercise most connected with kettlebell training. The Swing is precisely what it seems like. Starting with the kettlebell between your feet, you squat and grab the kettlebell by its handle. The next step is to lightly pull the kettlebell in front of you to begin the swinging motion. You swing the kettlebell with either one or two hands, depending on your level of proficiency, inside your legs. The swing consists of a squatting-to-standing movement that will help in the overall swing exercise. Your body should almost move like a pendulum during the swing with strong, fluid movement of the body. The second workout is the Turkish Get-Up. This involves lying on the floor with the kettlebell beside you. The Turkish Get-Up will take you through a series of movements that bring you from the floor, to grasping the kettlebell and pressing the kettlebell into the air, and then finishing with in a standing position. This is a very intricate exercise with several various movements that help to increase balance and core strength.
The third workout is the Jerk. In kettlebell training the Jerk consists of holding the kettlebell at shoulder height, in the cradle made by the arm, chest and hand while holding the kettlebell in that position. From this position you will dip at the knees, drive the legs and arms up at the same time, drop under the kettlebell with bent knees and finish by keeping the arm straight and pressing up through the weight to straighten the legs. You want the end of the movement to be a straight, locked out body with the kettlebell pressed above the head.
The fourth kettlebell workout is the Clean. This movement focuses on extending the kettlebell from a stationary position on the floor, between your legs, to the chest. It begins with a squat to grab the kettlebell's handle, then driving through the legs to lift the kettlebell, while curling it into position. The Clean will finish its action where Jerk starts; with the kettlebell racked at shoulder level. The remaining exercise to be discussed is the Press. The Press is a simpler form of the Jerk; it does not require movement from the legs. It is simply pressing the kettlebell into the air from the racked position at chest and shoulder level. As mentioned before, there are several differences to each exercise and many of the kettlebell exercises can be combined to form a more extreme exercise.
Kettlebell training requires the participant to be very accurate in the completion of the movements. Accuracy is stressed not only because it will help secure the proper results, but because accuracy aids in the prevention of injuries as well. Training with a licensed kettlebell instructor will also help prevent injury and add to the effectiveness of your training program. Using a certified kettlebell coach will insure that you are completing the kettlebell exercises correctly. This is not meant to be an instructional piece, but merely a basic introduction into some of the exercises used in kettlebell training. Please remember to approach a licensed kettlebell instructor before beginning any type of kettlebell training program.
The first kettlebell exercise, the Swing, is the exercise most connected with kettlebell training. The Swing is precisely what it seems like. Starting with the kettlebell between your feet, you squat and grab the kettlebell by its handle. The next step is to lightly pull the kettlebell in front of you to begin the swinging motion. You swing the kettlebell with either one or two hands, depending on your level of proficiency, inside your legs. The swing consists of a squatting-to-standing movement that will help in the overall swing exercise. Your body should almost move like a pendulum during the swing with strong, fluid movement of the body. The second workout is the Turkish Get-Up. This involves lying on the floor with the kettlebell beside you. The Turkish Get-Up will take you through a series of movements that bring you from the floor, to grasping the kettlebell and pressing the kettlebell into the air, and then finishing with in a standing position. This is a very intricate exercise with several various movements that help to increase balance and core strength.
The third workout is the Jerk. In kettlebell training the Jerk consists of holding the kettlebell at shoulder height, in the cradle made by the arm, chest and hand while holding the kettlebell in that position. From this position you will dip at the knees, drive the legs and arms up at the same time, drop under the kettlebell with bent knees and finish by keeping the arm straight and pressing up through the weight to straighten the legs. You want the end of the movement to be a straight, locked out body with the kettlebell pressed above the head.
The fourth kettlebell workout is the Clean. This movement focuses on extending the kettlebell from a stationary position on the floor, between your legs, to the chest. It begins with a squat to grab the kettlebell's handle, then driving through the legs to lift the kettlebell, while curling it into position. The Clean will finish its action where Jerk starts; with the kettlebell racked at shoulder level. The remaining exercise to be discussed is the Press. The Press is a simpler form of the Jerk; it does not require movement from the legs. It is simply pressing the kettlebell into the air from the racked position at chest and shoulder level. As mentioned before, there are several differences to each exercise and many of the kettlebell exercises can be combined to form a more extreme exercise.
Kettlebell training requires the participant to be very accurate in the completion of the movements. Accuracy is stressed not only because it will help secure the proper results, but because accuracy aids in the prevention of injuries as well. Training with a licensed kettlebell instructor will also help prevent injury and add to the effectiveness of your training program. Using a certified kettlebell coach will insure that you are completing the kettlebell exercises correctly. This is not meant to be an instructional piece, but merely a basic introduction into some of the exercises used in kettlebell training. Please remember to approach a licensed kettlebell instructor before beginning any type of kettlebell training program.
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