The double kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding the kettlebells (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell…
Details
The kettlebell windmill is excellent exercise for core strength, should stability and hip/hamstring flexibility. The movement requires skill and practice and a solid foundation of overhead shoulder stability and strength. Teaching Points Stand with your feet shoulder width apart Snatch or press the kettlebell overhead Rotate your feet at a 45-degree angle away from the…
Details
Suit Case Carry – Hold one kettlebell by your side like you would a suitcase. Use a heavy kettlebell to make the exercise challenging to your oblique’s, back and grip. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulder packed down and retracted. Farmer Walk – Similar…
Details
Similar to the push press, the kettlebell jerk can be used to lift heavier loads overhead than a strict press. However, this is a much more complex movement than the strict press and push press. Only attempt the single jerk when you have mastered the push press and only perform the double jerk after mastering…
Details
The Turkish Get-Up is an all over functional body conditioning / strengthening exercise. It targets most muscles of the body, but is particularly good for developing the core as well as shoulder strength, stability and range. There is a set procedure for the Turkish Get-Up, but traditionally the Turkish Get-Up is simply getting up from…
Details
The kettlebell snatch is the king of the kettlebell ballistic exercises. Itis one of the most difficult moves to get right and should only be attempted after mastery of the kettlebell high-pull. The lift basically involves lifting the Kettlebell from a Kettlebell swing to the overhead locked out position in one move. The most challenging…
Details
The kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding a kettlebell (compared to a barbell) keeps the weight closer to the body and clients may, therefore, find it easier to perform. This exercise is much better for the wrists than a traditional barbell front…
Details
Kettlebell lunges are a unilateral exercise that improves balance and coordination. The kettlebell rack lunge is even more challenging due to the imbalance of holding the weight on one side of the body and the body having to stabilize the uneven load. Teaching Points Start with the kettlebell in the racked position. Lunge forward and…
Details
The one-arm kettlebell shoulder press is a very effective upper body strengthening exercise that works the shoulder through a good range of motion and increases shoulder stability. Teaching Points Start with the kettlebell in a strong ‘racked’ position with the feet well grounded. Press the kettlebell up vertically, keep the forearm vertical and the wrist…
Details
Like the clean the kettlebell high pull is predominantly a swing based movement. The kettlebell high pull is the precursor for the kettlebell snatch, if you want to get good at the snatch you master first master the high pull. Teaching Points Stand with your feet slightly wider than shoulder width apart. Start with the…
Details
The single kettlebell deadlift is an important lift for any training program and the technique used to pick up the kettlebell from the floor for many kettlebell exercises. Teaching Points Stand with feet slightly wider than shoulder width apart Point the toes out slightly The kettlebell will be positioned between your feet Keep a neutral…
Details
The kettlebell clean & press is a hybrid exercise and combines the kettlebell clean and the kettlebell press. To successfully perform this movement you will need to follow the teaching points of both movements. Teaching Points Initiate the movement with the swing. The elbow must remain tight to the body, think about holding a newspaper…
Details