Kettlebells | Beginner Kettlebell Movements

Kettlebell Deadlift

The Kettlebell deadlift is is the starting point of kettlebell training. To perform this exercise stanch shoulder width and knees slightly bent. While folding at the hips, pull your shoulders back, keeping your back flat. Pick up the kettlebell, squeeze your glutes and tighten at the top. This is the kettlebell deadlift.

Face the Wall Squat

Face the wall Squat is more of a corrective exercise. This drill will help you correct a lot of kettlebell drills, mainly the deadlift and front squat. To begin, find a wall that has a flat, level ground. Facing the wall, Stand a slightly wider than shoulder width. Start about 3-4 inches from the wall, as you progress you will move forward to the point where your feet touch the wall. Now with a flat back, squat, pull your knees outward, and try not to touch the wall. Descend as far as possible with good form. If you are tight, it will not be far. You will feel this in you back. Continue and do about 10 reps. When you feel confident, try a light bell between your legs. Start with the bell on the ground and deadlift it up.

This is Face the Wall Squat. All of you squats and deadlifts after this exercise should feel the same way.

Kettlebell Swing

The kettlebell swing is the base movement in most kettlebell drills. The swing is a forceful snap by the hips forcing the bell to float. All this power is delivered by the hips. There are no shoulders involved in the swing. If you are using your shoulders to raise the bell, your doing it WRONG. Sit back on your heals and snap your hips up and forward. Think about jumping in the air using your heels not your toes.

Turkish Get-Up

The Turkish Get is a total body workout. This movement is very complexed but well worth the time to learn it.

The Squat

The Front Squat or Goblet Squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength of the legs and buttocks. Take a kettlebell by the horns/ handle, or clean to the rack position. Stand slightly wider than shoulder width. Desend safely pulling you but down and back. Track your knees in the same direction as your toes. If your knees fall inside or outside of your feet, I advise you contact me before continuing to perform squats. Oh did I mention a Great Ab workout!

Kettlebell Clean

The Clean is a drill used specifically for getting kettlebells to the rack position safely. All applications to the swing apply. The only difference is, we pull up closer to our body instead of swinging outward. Snap your hips and pull the kettlebell or bells to your chest or shoulder area. Uses your Lats not your Biceps. Men: clean to your chest Women: clean to the Outside of your chest.