Kettlebell Training
About
If you wish to achieve the unparalleled results that training with kettlebells has become known for, you must
understand it is a step by step learning process. Many people that have a western viewpoint on weight lifting
arent familiar with this, at least not to the extent that kettlebell training requires. It is fair to say then, that
there is a greater investment into learning this method of training than with almost any other, but the rewards
make everything worthwhile. You will be learning proper lifting technique by using the right muscles for the job
and achieving ultimate efficiency in the way you move weight, the kind of skills that will make you stronger in
everything you do, and less likely to get injured doing daily tasks.
Once you get the basics down you will realize that you are now able to get far more results in your training in
much less time. This is because kettlebell training uses every muscle in your body simultaneously with certain
focal points within the various lifts. Because all of your muscles are working together, you will also get the heart
rate up and be able to keep it up while building muscle at the same time. Thats not it though, I already mentioned
how kettlebell training teaches and utilizes real world lifting patterns, but in doing so it also improves your
flexibility very quickly. Your core strength will be stronger than ever and you will have unity from head to toe, all
this can be achieved in about thirty minutes a day with a kettlebell and some willingness to learn.
Lets start off by selecting the right weight for you. Remember, you will increase in strength as you go and will end
up adding heavier bells to your collection. You can often get a good trade in value for old kettlebells if you wish to
sell them, however I always find the lighter bells come in handy for various exercises.
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Take notice that the increments are all 4kg (8.8lb). I am aware that there are many in-between kettlebell weights available
these days. I only use the increments of true Russian kettlebells. I am not much of a traditionalist, but I think some things
should be left alone. A part of the reason for the big jumps in weight is that it promotes the use of the correct muscles to
lift the weight. Most people tend to use too light of a kettlebell at first. Remember when selecting your kettlebell weight,
this isnt muscle isolation. When your whole body works together as one it is far more capable of lifting heavier!
Cheap kettlebells will give you blisters because of rough handles and the coating will come off leading to rust. You may
also notice there is such a thing as Girevoy Sport (GS) style and hard style kettlebells. Choosing between the two is a
matter of personal preference. There are benefits to both, either one will work great for general kettle bell training. As you
move into more complex movements later on the hardstyle bell will prove more versatile because of your ability to grip
the bell portion more easily.
You need to learn how to control the bell from the overhead loaded lat position, down to the rack, and back to the
dead position. You can practice this with very little weight, even a water bottle is fine. Once it feels consistent and
comfortable, you will be ready to learn the three primary kettlebell lifts. Remember, the essence of the kettlebell
clean&press and the kettlebell snatch is keeping the weight as close to your body as possible, where it is the lightest
and easiest to manipulate.
When these movements are performed properly it gives your nervous system an awareness of what neutral
posture is. This will make it easier to maintain good posture throughout the day. By combining reprogramming of
the central nervous system with increased flexibility and tension in the muscle, you will see immediate and long
lasting changes to your posture when you train and develop these movements properly. The better the movement
becomes, the heavier you will find yourself wanting to go. As you use heavier weight your nervous system and
muscle flexibility become even more powerful, just remember to never sacrifice form to lift heavier.
Using a light weight there are three positions that you should know where to place/hold a kettlebell.
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The loaded lat
The overhead position. This requires flexibility in
the lat and shoulder girdle to get the weight directly
over its neutral balance point. Do not arch your back
in this position to accommodate for lat or shoulder
tightness! Drop the shoulder down (dont shrug)
sinking the shoulder blade into the lat and keep your
arm straight.
Rack position
The bell held static at the shoulder, keep the abdomen
tight, hips slightly extended under the weight and
your fist under your chin, elbow against the body. Your
knees are straight but not locked.
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deadlift
The deadlift is the most important exercise you will ever perform. It correlates directly to the most common of everyday
tasks, creates motor patterns, flexibility, and also helps people see the results they want faster than any other exercise.
This is because it utilizes every muscle of your body so you will build more muscle, burn more calories, increase
flexibility and turn on your nervous system all at once. Crunches, leg extensions and curls combined dont even come
close to doing what this lift will do for you, and honestly, theyre bad for your posture and for your joints. Take your time
to learn the basics and build from there, no hurry. Before you begin learning the basic kettlebell lifts swing, clean
and press, and snatch, we will develop the motor pattern of sitting back into your hips. You will need this motor pattern
in order to proceed safely. A deadlift is a strength phase lift, with virtually every muscle either performing a strength
movement, or holding steady in the stability phase. The primary three ballistic kettlebell lifts are power phase lifts, so
we want those motor patterns consistent and exact before progressing to that point.
The dead position is where the deadlift begins. You wont be lifting to your potential unless the weight is as close to
the neutral line of your bodies gravity. Remember, were trying to make heavy weight feel light. I often see people start
a set of deadlifts with the bell directly underneath them - great! However, as the set progresses they start putting it
progressively further in front of them and shifting weight into their knees and toes - ouch! Remember, the deadlift
movement starts moving hips back, not knees forward. As you move back into hip flexion, keep your back safe with
slight spine extension, or mildly arching the back, try not to crane your neck here. The idea is to start developing
strength in the glutes and hamstrings through a full range of motion. This will help create dominance in your posterior
chain and help get those tight hip flexors and quads to loosen up and lengthen out. Youll see amazing results doing
even the most basic lifts, create this motor pattern with bodyweight and move up from there you should be consistently
competent before moving on.
Deadlift Tips:
Breathe in, 70% breath capacity.
Sit back into your hips.
Keep your feet flat, grip the ground with your toes.
Feel the backward movement in the hips, the
lengthening glutes and hamstrings.
Feel the mid and lower back muscles having to
stabilize more, the deeper you go.
Go only as deep as your hips will allow, dont try
to go deeper by rounding your back or shoulders.
Feel the glutes and hamstrings shorten on the
way up, tight in the pelvic floor.
Come to standing tall and neutral. Get your hips
under you, but not out front and dont lean back.
No need to bend the arms at the elbows, or shrug
at the end, shoulders should be back and down. Many people can do one but not both of these moves
Exhale at the top. due to inflexibility in the hips, if that is the case for
Develop this motor pattern until the breathing and you, keep practicing whichever exercise is the most
movement is consistently flawless. challenging with little to no weight until
you create the flexibility. These exercises have an
The next exercise you should learn is the squat. amazing potential at doing just that, developing range
Remember, a deadlift uses a hip-hinge, or bend of motion. You will need to be able to perform both of
movement which is a backward movement in the hips, these moves to progress to your potential because
a squat on the other hand, is a downward movement sometimes weight needs to be lifted using a bend,
in the hips. and in other circumstances, a squat is the only way.
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Squat
Squatting is very difficult for many people simply because they lack the necessary range of motion to move down
into their hips. If you have an anterior pelvic tilt, your tight quads and hip flexors will likely overpower your under
active glutes and hamstrings and cause your hips to shift back, not down. This will be accompanied by forward
lean of the torso and turn the movement into a bend. Bending is fine when done properly, but there are some
circumstances where a squat is the safest and most efficient movement. There are many variations of squats
using different kinds of equipment. Generally, squats will work your quads and glutes and arent usually too
abusive on the grip. Add them to your pull and pressing workouts and you wont overtrain any one area. The squat
is a downward movement of the hips, as opposed to a backward movement, and as a result requires much less
forward lean with the upper body. The bend to extend motion is best used for picking things up off the ground
and the squat is the best way to lift weight that is at shoulder level or overhead. You will minimize forward lean
when squatting compared to bend/extend and therefore you will prevent any weight being held at shoulder level
or higher from becoming excessively heavy. The forward lean of a bend to extend will move weight out front and
the squat is all about keeping centered over that plumb line of your body. Overhead squatting is one of the best
ways to develop excellent overall flexibility and realign daily posture. Learn this movement without weight until
you get it right, there are dozens of variations of a squat so you will have plenty to progress your training once
you learn.
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Phase 4: The leg under
Dont drag the foot as you bring it back behind your
body, plant the knee in the most stable position
possible. Knee placement is crucial, and I often see
people placing the knee too far forward, backward, or
off to the side. Remember, you are going to move your
hand away in the next position and you will need that
knee in a place that it can stabilize. Practice until you
get it right.
Phase 5: Windmill
You will need to focus on the hips for this movement,
keep the midsection tight as you align your body and
maintain stability of the overhead weight. Make sure
your shoulder is packed down and back here as your
body aligns vertically, the range of motion that you are
taking your shoulder through in this phase is fantastic
for flexibility and stability.
Reverse the overhead lunge, and put your eyes back on the bell and windshield wiper your back leg before you reverse
the windmill. The negative (down) phase of this windmill is something to practice, try not to reach to the side with your
hand and body, but slide your hips out from under the load instead, this will feel stronger, safer and more stable. Dont
drag the foot as you move it under and out front, set your pelvis in a controlled manner on the ground. Crunch your
stomach and try to roll down one inch at a time. When you get to the bottom, use two hands to put the bell to the ground
on the other side and now do the other arm! Low reps with high frequency is the key to developing strong turkish get
ups, and strong turkish get ups are the key to building a strong everything else. Take your time to practice this move,
and be methodical the entire time, sloppy technique is pointless. Now that you have developed focus, proper motor
patterns and solid mobility using the bend, squat and turkish get up, you are ready to progress into the power phase,
an area that the kettlebell is particularly suited. The swing is a bend movement in your hips, much like the deadlift
however the bell will move front to back, as opposed to up and down. Your hips will now accelerate and decelerate the
kettlebell, as it moves back and forth in a pendulum, driven by the power in your glutes and hamstrings. The kettlebell
swing utilizes a hip snap which you must learn to get the swing down, as well as the exercises that progress from there.
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Swing
Everyone will have a different path to this point. Thats one of the most challenging parts of conveying my teaching
to such a wide variety of people. Some people are swinging a kettlebell with me in their very first session,
others arent swinging anything for six weeks or more! Please remember to pay attention to the details and dont
perform any of these lifts unless you have dialed in all of the basics. Your first time swinging a kettlebell you may
notice not every repetition looks the same, thats fine for now. Use all of the keys for safety that you have learned
so far and keep the weight reasonable. The heavier weights will fix certain problems, but let your body tell you
when it is time to move up. We are looking for consistent competency, where every repetition looks the same.
This will happen naturally when all of the various thoughts become one sensation.
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Clean & Press
The clean and press is one of the three fundamental lifts in kettlebell training, it can be performed from dead or
from the swing. The clean gets its name because the idea is to lift the weight in the cleanest movement possible,
from the ground or base of the swing to the rack position. I dont teach the clean until I have already taught the
rack position in addition to many other more basic lifts such as the deadlift. Please take your time to get your
hand position correct in the rack position, your fist should be under your chin, your arm and elbow close to your
body. As you increase the weight you are able to clean, you will begin to push your hips under the weight in hip
extension when you rack the bell, crunch your abdomen to prevent your back from arching.
Kettlebell Clean
The kettlebell clean is an upward acceleration of
weight, not a forward movement, and not jerking the
bell off the ground. Use the deadlift pattern that you
have developed to make sure you are using the right
muscles and float the kettlebell to the rack with your
hips. Grip the bell at the base of the lift with your thumb
back, as the bell climbs to about waist height, the bell
will corkscrew to the outside of your arm. At first, you
may notice the bell bangs your wrist as you develop
proper technique, wearing some sweat bands on your
wrist can help this. Cleaning the bell isnt about how
much muscle you have, but how well you use it. You
will get much better with practice. As I mentioned, the
clean can be done in two primary ways, from dead/
hang, or from a swing. The traditional kettlebell clean
would be done based on a kettlebell swing, with the
bell traveling backward in a backswing with each rep.
Lets focus on that type of clean to begin with.
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The press, push press and jerk are three progressively stronger ways to lift a kettlebell overhead from a rack
position, which is where you end up after you have performed a clean. The variation you choose will be determined
primarily by the weight you are attempting to lift overhead. The hips will do more work as we progress each
variation and you will find that you are able to lift a greater load. That said, you will notice that each progression,
although giving you more lifting ability, will require more flexibility and coordination than the previous version.
You should have already learned the clean, the rack and overhead loaded lat position before attempting these
exercises.
Kettlebell Press
To press the kettlebell from the rack position you will
rotate your palm forward as you use a J pattern to the
outside of your body to press the bell overhead. The
first variation we will learn is the press. Lightly pull
the bell back to the rack in a straight line, this will
provide a stable path for the bell to follow as it descends
to the rack. Rotate your palm inward and push your
hips slightly out front, engage your abdomen as
you catch the bell in the rack position.
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The Push Press
The push press utilizes strength from your hips to
get the bell past the sticking point then is followed
through with a shoulder press. The push press is
much more vertical in a straight line than a strict
military press; as you will not need the leverage that
you gain by moving the weight off to the side in the
J pattern. With your hips out front, slightly bend the
knees and push the bell with your legs to the loaded
lat position. Neutralize under the bell and lower it
back to the rack the same way you would in a military
press.
The Jerk
The jerk is by far the most challenging of the three
methods of lifting weight overhead from the rack
position. That said, it also provides you with the most
lifting potential, both for overall weight and muscle
endurance. The jerk begins with a push press,
however, instead of continuing by pushing the bell up,
you learn to move under the weight as it floats in the air
momentarily. Where the push press begins to challenge
your hip flexor lengthening capability, the jerk will also
challenge your flexibility in your shoulders and your
ability to use your hips to lift the weight. Practicing your
single arm overhead squats will help you to develop
the flexibility, strength and coordination for this lift.
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Snatch
The kettlebell snatch is my favorite power exercise.
It can be performed from the dead position or from a
swing (ballistic snatch). The snatch is a full explosion
of hip strength combined with deep bracing in the core
to drive a weight from the ground to overhead in one
movement. Before you begin training this exercise, I
would recommend that you practice deadlifts with at
least three times the weight you are going to snatch, with
virtually flawless technique. You should be able to refer to
my instructions not only for deadlifts, but also kettlebell
swings, which are a precursor to the snatch.
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Snatch CONTINUED
while you develop the technique to prevent bruising. Align
your upper body over your hips as you punch through and
feel the bell reach the plum line at the same time as your
upper body. Exhale sharply through the mouth.
Load your shoulder blade down your back, into your lat,
lock your elbow and ensure your fist is straight up and
down. The weight shouldnt feel heavy here, it should be
resting in neutral, sinking down your back. Tight lats and
shoulders will force it off of its plumb line and make it feel This is the best information and instruction out there. Ive
heavy, if this is you, the turkish getup is your best friend. learned more from Peters writings and videos
Control the drop and decelerate the weight with your hips than I did at an 8-hour global kettlebell enterprise.
You will want to tame the arc on the way down the same -Ray G.
way you did on the way up, move your body slightly back
from the plumb line and shrug the shoulder backward
as the weight falls slightly out front. Inhale through the
nose into the stomach. Sit back into your hips, the way
you learned in the kettlebell swing, and decelerate the
momentum of the bell with a flat back into your glutes and
hamstrings. Make sure the knees dont move backward
and forward as you snatch the weight, this lift should
happen only in your hips, keep your feet planted flat,
weight back, toes gripping lightly down. Make sure your
back stays flat in the backswing and try not to crane your
neck up and down with each swing, keep your head in
neutral alignment regardless of the position of the swing. The kettlebell snatch is the pinnacle of power and
technique and probably the most mentally and physically
rewarding lift you will ever do! As with everything, practice
until you get it right, dont make any substitutions. Use my
videos, pictures and written words to guide you until you
know youve nailed it, then keep practicing until you cant
get it wrong! Take a full week to practice short but frequent
sessions with this lift and you will improve immensely.
If you are feeling any sign of pain or discomfort (beyond
normal muscle burning and soreness) revert back to
more basic lifts, or talk to a doctor if it feels serious. If you
are doing all of your progressions properly, this should
not be a problem.
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general advice
Dont skip steps and dont accept sloppy form. If you are
unsure, use a mirror or have a friend help you using the
free
instructions in this guide. If you are still unsure, hire a
highly qualified trainer that knows these lifts thoroughly
and can help you learn them safely.
clean
Five cleans from dead per hand
Five ballistic cleans per hand
snatch
Five snatches from dead per hand
Peter hirsh Five ballistic snatches per hand
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Now What? I have been a trainer for 12 years now and I have combined all three of these components and
have pretty much seen it all. Over the years I have created the Kettlebell Gym. A place where you will get
discovered one recipe for success that when combined structure in the form of a
with motivation, works every time. That recipe is: weekly workout calendar, community in a private
structure + community + knowledge. Facebook group with hundreds of amazing individuals
and the knowledge in a library of over 100 videos where
Structure because without it you may be working I teach you HOW to use your body the right way. Any
out an hour every day and not seeing the results you kettlebell or functional exercise you can think of, its
want because you dont have a targeted plan to train happening in the gym.
your whole body methodically and safely.
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