The kettlebell figure 8 is a fun variation of the regular regular swing. Unlike the regular swing which is a sagittal plane movement , the figure of 8 has a rotational element which makes it more of a transverse plane movement. I like to use this exercise as part of a kettlebell flow within a…
The kettlebell dead snatch is an excellent exercise for building explosiveness and is even more dynamic than the pendulum kettlebell snatch. Unlike a pendulum snatch where the kettlebell travels in an arc, the kettlebell dead snatch travels vertically in almost a straight line. Because of the amount of power generated, this is one of those…
The two handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The kettlebell swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also…
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…
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…
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…
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…
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…
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…
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…
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…
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…
