Kettlebell Exercise

The kettlebell side clean is exactly the same as a sagittal plane clean, except it moves in the frontal plane (side to side) and not linear.

https://youtu.be/F0JxvFk58V0 LIVE KETTLEBELL WORKSHOP ONLINE KETTLEBELL COURSE The Kettlebell Turkish Get up (TGU) is one of those exercises you either love or hate. Originally, it

Here are two of my favourite variations of the kettlebell one arm row.

https://youtu.be/GPT7hJPG_P8 Transcript All right, so we’re going to go into the kettlebell swing now. We’re going to break down the swing into parts, and then

Here are my 4 favourite kettlebell figure of 8 exercises. I like to use them as part of my warm up or I add them into a flow workout or metcon workout for some active recovery.

https://youtu.be/r-OAXpkEaLE BUY YOUR KETTLEBELL KETTLEBELL COURSE With your feet positioned closer together, the kettlebell skier snatch hits the quads much harder than a traditional swing

The kettlebell lunge and snatch is a challenging full body exercise. Break it down into two movements when you first try it, then put the two movements together into one seamless movement.

https://youtu.be/zOv0vWmAtRo BUY YOUR KETTLEBELL KETTLEBELL COURSE The Turkish get up was an old school strength exercise of getting up from the floor with a heavy

Kettlebell walking swings are good for improving balance, coordination, timing… and they’re fun. There are two main types of walking swing; 1) Sagittal plane walking swings (front and back) and 2) Frontal plane walking swings (side to side). Once you have mastered the traditional kettlebell swing give the walking swing a go.

The kettlebell pivot snatch takes the snatch movement out of the sagittal plane and into the transverse plane. This is an advanced exercise and should only be attempted once you have full mastery of the traditional kettlebell snatch.

Kettlebell 180’s are an exercise that I took from steel club training. The movement is similar to a side clean except instead of coming back the way you come, you finish off the movement on the other side completing a full 180 semi-circle.

The kettlebell rotational press is essentially a shoulder press with a pivot and rotation. The main difference is the shoulder press is a sagittal plane (linear) exercise whereas the rotational press is a transverse plane exercise.

The kettlebell lateral lunge and clean is a multi-planar exercise with the lower body moving in the frontal plane and the upper body moving in the sagittal plane. One of the things I love about kettlebell training is how versatile they are, once you master the fundamentals the amount of variation you can combine to make new exercises is almost endless.

The kettlebell sea saw press is an excellent finisher for the shoulders, try to keep both kettlebells moving all the time. All the usual cues apply when pressing overhead; Tight core, glutes and quads. Press inside of the shoulders with the thumbs pointing back and actively engage the lats to pull the kettlebell back into the rack.

Just like the trap bar deadlift with the feet positioned close together and weights on the outside of the feet, the kettlebell suitcase deadlift is a very similar movement.

There are a various variations of the kettlebell goblet squat, here are my 3 favorites.

The kettlebell lunge and pass adds some variation to the standard lunge.

[vc_row][vc_column][vc_video link=”https://youtu.be/X0bsxqnHZrw” align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] The Kettlebell Slingshot is an excellent exercise to warm up your posterior chain, shoulders and arms. I’ll also throw it into a

[vc_row][vc_column][vc_video link=”https://youtu.be/LioqJU5g9c0″ align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell figure 8 is a fun variation of the regular regular swing. Unlike the regular swing which is a sagittal plane

BUY YOUR KETTLEBELL KETTLEBELL COURSE The kettlebell dead snatch is an excellent exercise for building explosiveness and is even more dynamic than the pendulum kettlebell

[vc_row][vc_column][vc_video link=”https://vimeo.com/261669772″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The two handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within

[vc_row][vc_column][vc_video link=”https://vimeo.com/264037313″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding

[vc_row][vc_column][vc_video link=”https://vimeo.com/265161083″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell windmill is excellent exercise for core strength, should stability and hip/hamstring flexibility. The movement requires skill and practice and

[vc_row][vc_column][vc_video link=”https://vimeo.com/264956701″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Suit Case Carry – Hold one kettlebell by your side like you would a suitcase. Use a heavy kettlebell to make

[vc_row][vc_column][vc_video link=”https://vimeo.com/266082919″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Similar to the push press, the kettlebell jerk can be used to lift heavier loads overhead than a strict press. However,

[vc_row][vc_column][vc_video link=”https://vimeo.com/263584634″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The Turkish Get-Up is an all over functional body conditioning / strengthening exercise. It targets most muscles of the body, but

[vc_row][vc_column][vc_video link=”https://vimeo.com/263464313″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell snatch is the king of the kettlebell ballistic exercises. Itis one of the most difficult moves to get right

[vc_row][vc_column][vc_video link=”https://vimeo.com/261670408″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell rack squat has all the benefits of a traditional front squat and is a good introductory exercise. Holding a kettlebell (compared

[vc_row][vc_column][vc_video link=”https://vimeo.com/263465316″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Kettlebell lunges are a unilateral exercise that improves balance and coordination. The kettlebell rack lunge is even more challenging due to

[vc_row][vc_column][vc_video link=”https://vimeo.com/264592396″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The one-arm kettlebell shoulder press is a very effective upper body strengthening exercise that works the shoulder through a good range

[vc_row][vc_column][vc_video link=”https://vimeo.com/262496723″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Like the clean the kettlebell high pull is predominantly a swing based movement. The kettlebell high pull is the precursor for

[vc_row][vc_column][vc_video link=”https://vimeo.com/262315451″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The single kettlebell deadlift is an important lift for any training program and the technique used to pick up the kettlebell

[vc_row][vc_column][vc_video link=”https://vimeo.com/261668418″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell clean & press is a hybrid exercise and combines the kettlebell clean and the kettlebell press. To successfully perform

[vc_row][vc_column][vc_video link=”https://vimeo.com/262313918″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell clean is an important movement because it’s the link between many kettlebell exercises. Before your clients perform the clean

[vc_row][vc_column][vc_video link=”https://vimeo.com/262326074″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The one handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within

[vc_row][vc_column][vc_video link=”https://vimeo.com/266083908″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]A very challenging compound kettlebell movement that will develop core stability, anti-rotational strength as well as working the chest, back, shoulders,

[vc_row][vc_column][vc_video link=”https://vimeo.com/265160694″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell thruster is a very challenging exercise building significant gains in work capacity. The exercise combines two exercises; the

[vc_row][vc_column][vc_video link=”https://vimeo.com/264595143″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a

[vc_row][vc_column][vc_video link=”https://vimeo.com/264036662″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell snatch is the king of the kettlebell ballistic exercises. It is one of the most difficult moves to

[vc_row][vc_column][vc_video link=”https://vimeo.com/264037073″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Similar to the double kettlebell shoulder press, the kettlebell push press is a very effective upper body strengthening exercise. With

[vc_row][vc_column][vc_video link=”https://vimeo.com/265357873″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell shoulder press is a very effective upper body strengthening exercise that works the shoulders through a good range

[vc_row][vc_column][vc_video link=”https://vimeo.com/264036887″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell high pull is the precursor for the double kettlebell snatch. Controlling and stabilising two kettlebells simultaneously makes this

[vc_row][vc_column][vc_video link=”https://vimeo.com/264593655″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The kettlebell deadlift is an important lift for any training program and the technique used to pick up the kettlebells from

[vc_row][vc_column][vc_video link=”https://vimeo.com/266253812″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The double kettlebell clean & press is a hybrid exercise and combines the kettlebell clean and the kettlebell press. To successfully

[vc_row][vc_column][vc_video link=”https://vimeo.com/264036390″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The clean is an important movement because it’s the link between many kettlebell exercises. Before your clients perform the double clean

[vc_row][vc_column][vc_video link=”https://vimeo.com/243239910″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]A kettlebell is a sphere shaped cast iron or cast steel weight that resembles a cannon ball with a handle;

[vc_row][vc_column][vc_column_text]Bottoms Up Clean – This movement can be performed with a single or double kettlebell. Swing the kettlebell back like you would a skier swing