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Kettlebell Training - How to basic rights

History of Kettlebells

A kettlebell is a cast or traditional Giry Russian iron weight that resembles a cannonball with a handle. Although the Kettlebell is fairly new in the UK, going so far as the 1700s where it was first seen in Russian dictionary in 1704.

Such was his popularity in Russia that any strongman or weightlifter was referred to as a girevik, or 'a man Kettlebell.

The actual origin Kettlebell but are always subject to debate. The Scots say they invented the Kettlebell as part of the Highland Games, and the Chinese say giant locks used by the Shaolin monks were the original kettlebells.

They are still used today by the U.S. Army and Russian as well as stars Hollywood and professional athletes. They are used by Chelsea and Liverpool football clubs and the Castleford Tigers and Leeds Rhinos rugby teams.

Kettlebells are now widely regarded as the ultimate training tool for all round fitness and physical development and are even being used by some physiotherapists to assist the rehabilitation of injuries.

The main reason why the Kettlebell is a great tool is because the handle is outside the body of the bell. This creates an additional axis movements like the swing and the boot, making the movement rather than strength and forces the body to overcome, absorb and develop additional momentum.

Proper implementation and balanced kettlebell exercise will work all the muscles of the body, and as his confidence grows, you can continue with the routines more Kettlebell complex double or heavier weights.

Exercises

1 - The Swing

The Swing is a fantastic exercise and basic Kettlebell movements many. When done properly you develop a strong posterior chain (glutes, hamstrings and muscles erector spinae), lower abdominal and overall power.

"the proper execution of the swing is just over 99% of the force and sophisticated conditioning programs' Steve Maxwell. Brazilian Jiu Jitsu World Champion and Senior Russian Kettlebell Instructor.

Muscles used:

buttocks / hamstring / erector spine / lower abdominal

Start Position

The bell held at the top of the handle and deadlift from the floor. Feet should be slightly wider than hip distance further, the spine in position neutral, buttocks close to the chest and shoulders back.

Lifting phase

The movement should be initiated by balancing the weight back between his legs. The back should be rejected with the chest and the rest of your lower back slightly arched. The legs should be slightly bent.

The Kettlebell must be driven forward by driving your hips forward in a "push" motion, pressing the heels on the floor hard and lock your knees, like the bell to reach the top. Abdominals and buttocks should be adjusted.

This type of movement 'Snap' must mean that weapons are only used to guide the hood up, the impulse comes from the hip snap "or" push. "The bell is swung in a movement upward and outward, extending the hips and pushing the bell away from you instead of above you.

At the top of the bell movement should feel like it hangs in the air for a moment, as if weightless.

Phase down

As the bell starts to drop, drop arms with the weight and then push the back again, the drawing of the bell between your legs, ready for the next repetition. At all times the chest should be high in relation to the spine and the chin up.

Variations

One-hand Swing

alternating swing

Double Kettlebell Swing

rotation or travel swing

2 - The Boot

Booting requires cooperation excellent coordination with the explosive power. A difficult but when perfected, highly effective exercise.

Muscles used:

buttocks / hamstring / erector spinae / trapezius / deltoids /

Start Position

The bell is held in a hand on the front of the thigh.

Lifting phase

The bell went back between the legs like a one-handed swing, then carried forward and ultimately, overheads, with the hips. The hood should be wrapped around the wrist (instead of at the higher) before locking the elbow above the head.

Phase down

The bell must be rolled back around the wrist and spun back between the legs ready for the next repetition. The weight to do the work in the downswing, keeping the right arm.

Variations

Double or alternating snatch.

3 - The power snatch

The power takeoff differs from the regular starter since replacing the energy and momentum gained by the "push" of the hips, with the power of the thighs.

Muscles used:

buttocks / Quads / erector / trapezius / deltoids

Start Position

The bell be held in one hand, thumb pointing backward between his legs. The back straight, head up.

Lifting phase

The bell will move to the ground, falling back and knee flexion with a straight back and head. Then with an explosive upward thrust of the unity of bell thighs upwards. With a shrug and the vertical row to bring the bell to shoulder height keeping your hand close to the body at all times with the thumb, virtually grazing the body. Turn the bell again and drive with your shoulders up until both shoulder and arm are blocked. You must keep your back straight throughout this movement.

Reduce phase

Flip the hood back in the hand and lower to starting position, again keeping your hand near the body and back straight.

4 - Cleaning

Cleanliness is another exercise that requires explosive power controlled from the hips, buttocks and hamstrings. An exercise in its own right, the cleaning can also be used as a safe and effective to increase any kettlebell to the position of racking.

Muscles used:

buttocks / hamstring / erector spinae / deltoid / Trapeze /

Start Position

The bell is held in one hand and by the Swing single handed.

Phase Lifting

The bell went back between the legs and then her hips upward, as if driven by a regular swing. Before reach the horizontal, the bell should be wrapped around the wrist and pulled to the position of racking. The lack of deployment of the bell around the wrist will result in the bell of making contact with his forearm with a force Your back should be straight at all with a strong position in the chest.

Phase downstream

Roll the bell around the outside of the forearm, extend your arm and let the weight of the bell to bring back to the starting position.

Variations

clean double or alternating

5 - Clean Energy

As with the power snatch, clean energy uses the power of the thigh to replace the swing movement.

Start Position

The bell is held in one hand, thumb pointing backward between his legs. The back straight, head up.

Lifting phase

The bell will move to the ground with your back straight, dropping the back and bending his knees. With an explosive unit of the bell must rise to the shoulder. Turn on the hand bell and pull in the position of racking.

Reduce phase

Turn the bell at the end and return to starting position. The back should be straight across the head high, chest up.

6 - Military Newspapers

Although This movement is often done with a dumbbell or bar, the stability requires the shoulder joint when performed with a kettlebell.

Muscles used:

deltoid / triceps

Start Position

The hood should be in the position of racking.

Lift / lower phase

The hood should be driven upward with the arm held locked and behind the ear to the end. Back to front racking position and repeat.

Variations

double click

alternative press

7 - Deadweight

Start Position

Stand with feet slightly separated at shoulder width, toes pointed slightly outward. Head and chest up, buttocks and abs tight and back straight. Take the bell with a double hand grip.

Muscles used:

buttocks / Quads / erector spinae

The reduction / elimination of elevation

Maintaining a straight back, bend your knees and sit at the same time reduce the bell to the ground. Then the unit up with the quads and keeping the arms straight and weight between the legs. At the top of repetitiveness, Squeeze the glutes and flexing together the quad. The back should be straight and straight at all.

Variations

Double Deadlift

8 - The windmill

The windmill is a great exercise for developing shoulder stability, core strength and flexibility.

Muscles used:

oblique / stabilizers shoulder / hamstring

Start Position

With his right hand, clean the kettlebell to position the shelves, then press walk (or take away on foot). With the hood on the right hand turn both feet to the left and the final proposal; push hips to the right. Your right leg should be vertical, with the hip directly over the foot.

The reduction / elimination Lifting

With his free hand, the scope toward the right foot, while looking up toward the kettlebell. The arm should remain perfectly vertical everywhere. Slowly return to starting position 'walk' hand back up the right leg.

Swap hands and repeat.

9 - The Turkish Get Up (TGU)

A favorite of many mixed martial arts.

Start Position

Lie on your back with your right arm extended vertically, Kettlebell in hand.

Lifting phase

Place your right foot on the floor with one knee bent at approximately 45 ° to the body. Your left leg should be on the floor. The left arm should be flat on the floor, but in the 90th for the body. Push or 'roll' yourself so that you're resting on his left hand. Lift your hips and swing your left leg under the body and with a push of the left hand, in a kneeling position. Lost balance and upright. The right arm is holding the Kettlebell remain upright at all times.

Phase down

Reverse the actions and return to the starting position. Place the bell in the ground to the right of the body and push / pull it on top of the head to the other party. Do not lift the hood over his face.

Raise the hood with his left hand and repeat.

Tire 10 - The high

The high pull is a combination of a Deadlift and a vertical row.

Muscles used:

buttocks / Quads / erector / trapezius / deltoids

Start Position

Stand with feet slightly more than shoulder width apart, toes pointed slightly outward. Head and chest up, buttocks and abs tight and your back straight. Take the hood with a double hand grip.

The reduction / elevation phase

Hold back straight, bend your knees and sit at the same time reduce the bell to the ground. Then the unit up with the quads and keep your arms straight and weight between the legs. As freezes on the knees, shrugging his shoulders and vertical line of the hood to the chin. Under the bell to the starting position. This should be slow, controlled exercise.

11 - The front squat

Muscles used:

buttocks / Quads / hamstrings / Erector spinae

Start position

Clean the bell in the position of the shelves, with feet a little more away from the hips. Step down: put in a full squat position, keeping your back upright and the adjusted basis. Try to be as close soil as possible with a hamstring almost touching your calves.

Lifting phase

With an air intake and maintain a neutral spine unit depth up your heels to the starting position.

Variations

Dual front squat

Overhead Squat

12 - whole body

Muscles used:

buttocks / Quads / erector spinae

Start Position

Hold the bell in one hand with your knees slightly bent and relaxed and feet separation distance from the hip.

Lift / lower phase

Start moving the bell swinging weight, and then, extending his arm, passing the burden to the other party. Swing weight around his back and switch hands again.

Repeat in both directions.

13 - Chest Press

Muscles used:

pectoral / deltoid / triceps

Position initial

Lie on your back with a bell in one hand (or, as in the photo, each hand). Alternatively a bell with both hands if a heavy Kettlebell is being used.

Lifting / phase reduction

Push the hood (s) lock up their weapons. Low and repeat.

Variations

Double or Alternate Press

14 - single arm row

Muscles used:

dorsi / trapezius / rhomboids / biceps

Start Position

Stand with one foot forward, his arm resting on the front knee, with both feet pointing forward. Keep your back straight throughout the exercise.

Of raising / lowering of phase

Raise the hood, leaving the elbow tight to the body. Squeeze your shoulder blades and rotating the trunk.

15 - Lunge

Muscles used:

buttocks / hamstring / Quads / erector / abs

Start Position

The celebration of the bell by the horns pressed against the upper chest, abs tight and shoulders back.

Lift / lower phase

Step into a lunge for ensuring that you maintain a straight Set all. Return to standing and repeat.

Variation

Lunge back

16 - biceps curls

Start Position

Hold the bell by the horns (or the reverse by the horns, if preferred) Lock up basic and keep your back straight.

Lift / lower phase

Curl the bell to your chest, with no body swing. Return and repeat.

17 - triceps extension

Start Position

Hold the bell in a reverse position or vice versa horns and lift overhead. Lock the kernel.

Lift / lower phase

Bend elbows and behind his head down. Contract triceps and increase the bell to start the head position.

18 - Line vertical

Muscles used:

trapezius / Deltoid / biceps

Start Position

Stand with feet slightly apart to shoulder width, toes pointed slightly outward. Head and chest up, buttocks and abs tight and back straight. Take the hood with a double hand grip.

Lift / lower phase

Upright row the weight to chin, slowly lower and repeat.

19 - Russian laps

Muscles used:

hip flexors / oblique

Start Position

Sit on the floor with legs straight, knees slightly bent. Keep your feet off the ground (cross your feet if easier). Hold the bell with both hands in front of you.

Lifting / lowering the phase

Rotate the bell next to his body without touching the ground. Lift the bell back in his legs and the other side. Try to push the bell back of his body, again without letting it touch the ground really.

20 - Side bends

Muscles used:

oblique

Start Position

Keep a bell in one hand, leaning on the side of his body.

Of raising / lowering of phase

Slide the bell by his side. Maintain a straight body position, back to the starting position and then Flex to the other side. Swap hands and repeat.

Trainings

As with all the strength and conditioning training, training must be preceded by a proper warm up and stretching prior, followed by a gradual cooling and full stretch.

Strength and endurance

The next exercise is designed to maximize calorie burn while the development of whole body muscle strength. Perform all training with a single kettlebell.

1. Deadlift x 15 reps

2. Front Squat x 10 reps per hand or 20 representatives of both hands together

3. Military Press x 10 reps per hand or 20 together

4. High Pull x 15 reps

5. Chest Press x 10 reps per hand or 20 together

6. The single arm row x 10 reps each hand.

Between each exercise do 10 two-handed changes have little or no rest between exercises.

Super simple

This exercise is great for people who have developed a good technique with lifts.

1. One Hand Swings x 5 reps

2. Clean x 5

3. Clean and Jerk x 5 (Clean with the military press)

4. Snatch x 5

5. Power snatch x 5

6. Clean Energy and Push Press x 5 (Power Clean with Military Press)

7. Power Clean x 5

8. One Hand Swings x 5

Complete the entire sequence on one side and then repeat this immediately with your other hand. Rest as needed then repeat for 2, 3 or more circuits!

These exercises are the classic lifts and movements that combine strength, speed, stability and the ability to develop total body conditioning.

Remember that the number and complexity of Kettlebell exercises only limited by your imagination.

www.liamobrien.co.uk

About the Author

Liam O'Brien is a Personal Trainer and Kettlebell Instructor based in Pontefract, West Yorkshire. He works mainly in the Yorkshire region including Leeds, Wakefield and the 5 Towns. He has been a Personal Trainer for just 3 years but has been working in the fitness industry for more than a decade.

He is a keen Judo player and trains with Knottingley Judo club; he runs regularly - mainly middle distance, and also competes in triathlon.

You can visit his website at www.liamobrien.co.uk