Kettlebells | Intermediate Drills

The Crush Curl is and extension of a basic dumbell or barbaell curl.

Taking a light kettlebell. Squeeze the bell (handle down) with your hands, but DO NOT uses your fingers. Yes thats right only use your palms.

Now that you are holding the bell with you palms perform a basic bicep curl. This will be difficult at first. You will also feel this in the center of your chest. Perform about 3 sets of 10, and if you want, fit it into a complex set (other movements). 

The kettlebell lunge is basicly the same as a dumbell lunge.

Holding a kettlebell in one hand or both hands in a suitcase fashion, lunge backwards. Stepping backwards and having your knee almost touching the ground. Squeeze you glutes and stand.

The Slingshot is a core drill. Designed to be peformed outdoors. Trust me don't try this inside.

Take a light kettlebell in one hand. And start swinging it in a circular motion around your body. Passing it from one hand to the other. Count by reps or time, then switch directions.

The figure eight is to be performed outdoors. This is a hand to hand movement and you don't want to damage any property.

Taking a light kettlebell, squat down to almost 90 degrees and keep your back flat. Now pass the bell though you legs, front to back handing it to the opposite hand. This is core drill. You may also feel this in your legs.

The single leg dead lift is a complex drill and I highly recommend having a RKC teach this.

Stand tall with a kettlebell in two handed fashion.  Now bring one leg back, and deadlift forward bending you front leg and lifting your raised leg at the same time. Think of making your body look like a T and the bottom position of this movement.

Squeeze your glutes and stand tall.

This drill works your glutes to the maximum. You will definitely feel this the next day.

The high pull comes from the swing.

Perform a swing and at the top of the swing pull you elbow back allowing the bell to be shoulder height. Then punch forward to allow the bell to swing back down threw your legs and repeat.

The Snatch is a movement the forces the bell form the ground, over your head in a locked out fashion.

After learning the swing, clean, and high pull, you will be ready for the snatch. The snatch combines all of these movements at once.