Kettlebell Basics

So if you've read any of my posts, you know I'm a big fan of using Kettlebells in my own training and in the training of clients. Kettlebells are not the greatest of all strength & conditioning tools, but no one object is. KBs are simply one more awesome tool to have at your disposal in your quest for achieving your strength and fitness goals. The three most common and effective KB exercises are the swing, the clean & press, and the snatch. As promised, I've made a video demonstrating proper technique for the safe execution of these lifts. Watch the video and listen to the commentary. After the video I'll break each lift down in writing and then you can go back and watch again. (NB: The best way to learn a new exercise is to have a coach teach you in person. These videos should help your technique, but don't hesitate to seek out a qualified coach if you are unsure of how to perform the exercises correctly and/or safely.)



For the swing, set up in a squat stance (feet slightly farther than shoulder width apart). It is important that your lower back never rounds over. You want to keep your low back flat or arched and your shoulder blades pulled back. Deadlift the weight up with a tight grip. Bump the KB forward with your hips and allow the momentum to carry it backwards between your legs. Let it travel far enough back so that another person would be able to easily grab it from your hands. At this point, explosively snap your hips forward, squeeze your butt, and lock out your hips and knees. You want to move your hips forward with enough force that the KB travels to roughly chest height. Keep your heels planted throughout the entire movement and do not use your upper body to pull the weight up to chest height. Let the momentum of the KB pull it back down between your legs and repeat.

For the clean & press, the set-up is identical to that of the swing. However, only one hand is holding the KB. Make sure that your thumb is pointed between your legs as this helps to ensure that you do not curl the weight up. Once again snap your hips forward, but also shrug your shoulder. Try to keep your elbow glued to your side and do not swing the 'bell outward. Once at the rack position (i.e., on your chest) dip down about 2 inches and explode the KB straight overhead to lockout. Make sure the KB is deep in your palm so that your wrist remains completely straight, and squeeze the handle tightly. Your bicep should be right next to your ear at lockout. If it isn't, you need to work on your shoulder mobility. Once locked out, PULL the weight back to the rack position and reverse the clean motion. It's important to pull so that your lats are active and getting stimulation.

The snatch begins just as the clean & press does, but once you bump it through your legs, you must pull your elbow high. You want your palm facing your body. A good way to think of it is that you're pulling the KB right over your head. It's important to generate enough force that the momentum of the KB carries the 'bell to the lockout position. The added punch at the end ensures that your shoulder does not get pulled backwards (very ugly and risky) and that your elbow does not "snap" into lockout. Be sure to pull the KB as close to your body as possible and to pull it high. Once at the lockout position, pull the KB down just as in the clean & press and reverse that clean motion discussed in the previous paragraph.

I hope this has helped many of you. I know that Kettlebells are not something that too many trainees come across on a regular basis. However, it is important that if and when you choose to use them, you do so with as little chance of injury as possible and with the greatest return-on-investment. If you have absolutely ANY questions regarding the use of KBs, where to purchase them, or any other info, don't hesitate to ask it in the comments section below, or Facebook message me, or shoot me an e-mail at steveriz@eden.rutgers.edu. Go kick some serious ass!