Kettlebells
Kettlebells are quickly becoming the new hot exercise fad. Originally, kettlebells were counterstrengthening workouts around.
Quick-Start Kits
Selecting a Kettlebell
* '''Men'''
** An average man should start with a 35pound kettlebells are used mostly in advanced competition.
* '''Women'''
** An average woman should start with an 18pound kettlebell.
** Some women will advance to using a 35-pound kettlebell with a few extreme athletes opting for heavier ones.
Instructional Material
Exercises
'''Kettlebell Cleans'''
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettlebells by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above the kettlebells as long as possible. Keep the kettlebells close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.
'''Kettlebell Front Squat'''
1. Grasp kettlebells and hold them at chest level in front of you.
2. Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
'''Single Arm Kettlebell Jerk'''
1. Stand with feet shoulder width apart and knees slightly bent. Position kettlebell to ear level with an overhand grip (palms facing forward).
2. Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead.
'''Kettlebell Swing'''
1. Hold one kettleball between your legs and your body is in a bent over stance with your back flat.
2. Swing the kettleball backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.
'''Kettlebell Windmill'''
1. Place one arm overhead full extended with a kettlebell. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
2. While holding one kettlebell overhead continue to raise and lower the other kettlebell.
3. Continue for the desired repetitions and repeat with the other arm.
Safety
* Be aware of your surroundings; make sure you don’t train too close to other people, pets, or objects.
* Since there’s always a possibility you could drop the kettlebells, don’t use them on surfaces you don’t want to risk damaging.
* If you start to lose your grip, push the kettlebell away from your body and get out of the way.
* Don’t over do it; treat even light kettlebells like they are heavy. This training is very different than cardio or traditional weight training, so you should start slow and gradually increase your amount over time.
* '''''Consider getting a training session from a certified kettlebell instructor.'''''
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