Are you having problems mastering the basic kettlebell exercises?
Is your lower back aching after a KB training session?
Do you just feel like you’re not getting all you can out of your kettlebell training?
Good news: You’ve landed in the right place. This post is intended as a ‘jumping – off point’ for kettlebell beginners, as well as a reference resource for more advanced trainees. You’ll find detailed descriptions of each ‘basic’ kettlebell exercise (swing, Turkish get up, goblet squat, clean, press, and snatch), additional coaching points and technique tips for each, and much more.
Questions, comments, etc. are more than welcome – please leave them in the comments section at the bottom of the post and I’ll do my best to get back to you ASAP. Thanks, and enjoy!
– Forest Vance, RKC
1. The Kettlebell Swing
The Kettlebell Swing forms the foundation of kettlebell training exercises. It hits almost all of your major muscle groups, with a special emphasis on the glutes, hamstrings, back extensors, and lats.
2. The Turkish Get Up
Your next foundational kettlebell training exercise – it hits all of the muscle groups that the Swing doesn’t. The Get-Up is considered a ‘grind’ (slow and controlled), in contrast with the Swing, which is considered a ‘ballistic’ (fast and explosive).
3. The Squat
An exercise essential to the mastery of the basics of hardstyle kettlebell training. The kettlebell squat is different from, say, a traditional back squat; read the full article to find out more:
4. The Kettlebell Clean
How to fix 3 common mistakes made with the kettlebell clean:
How To Fix Your Kettlebell Clean
5. The Snatch
7 tips to improve the kettlebell snatch:
6. The Kettlebell Row
Article on different variations of this basic kettlebell exercise, including the renegade row:
7. Kettlebell Exercises For Abs
The best kettlebell exercises to hit that stubborn midsection:
8. Double Kettlebell Exercises
This article covers the basics of double kettlebell training:
9. Unique Kettlebell Exercise Videos
A few KB drills you may not have heard of:
Unique Kettlebell Exercise Videos
10. The Kettlebell Thruster
A great KB Squat and Press combo:
New kettlebell exercises, technique tips, etc. (updated 9/7/11):
11. Kettlebell Swing Styles – A Quick Overview
Here on KettlebellBasics.net, I focus on the HardStyle swing – this post gives an overview of other kettlebell swing ‘styles’ out there
Kettlebell Swing Styles – A Quick Overview
12. Troubleshooting the Turkish Get Up
Some common TGU mistakes – and how to fix them
Troubleshooting the Turkish Get Up
13. Perfecting Your Swings: Kettlebell Training Basics
Tips on how to perfect the kettlebell swing
Perfecting Your Swings: Kettlebell Training Basics
14. Kettlebell Video – Teaching The Swing
More KB swing tips – with video
Kettlebell Video – Teaching The Swing
15. 3 Tips To Improve Your Kettlebell Swing
Even more kettlebell swing technique tips
3 Tips To Improve Your Kettlebell Swing
16. 3 Tips To Improve The Turkish Get Up
Even more Turkish get up technique tips
3 Tips To Improve The Turkish Get Up
17. Unique Kettlebell Exercise Videos
Some cool and fun kettlebell exercise videos to check out
Unique Kettlebell Exercise Videos
18. Kettlebell Snatch Technique Tip
Great tip to help you improve your kettlebell snatch technique
Kettlebell Snatch Technique Tip
19. Lower Back Pain During The Swing
Causes and fixes for lower back pain during the kettlebell swing
Lower Back Pain During The Swing – Causes and Fixes
20. Kettlebell Swing Mistakes and Fixes
Three part video series on mastering the kettlebell swing:
Kettlebell Swing Mistakes And Fixes – Part 1
Kettlebell Swing Mistakes And Fixes – Part 2
Kettlebell Swing Mistakes And Fixes – Part 3
21. Mastering the Kettlebell Snatch
Three part video series on mastering the kettlebell snatch:
Mastering the Kettlebell Snatch (part 1)
Mastering the Kettlebell Snatch (part 2)
Mastering the Kettlebell Snatch (part 3)
22. The Turkish Get Up (broken down into steps)
A good tutorial on the Turkish get up
The Turkish Get Up (broken down into steps)
23. The Best Kettlebell Exercises For Beginners
Just getting started with kettlebell training? Here’s a great starting point
The Best Kettlebell Exercises For Beginners
More instruction and training tips (updated 1/12/12):
23. The #1 Kettlebell Strength Skill
The skill discussed in this article helps to instantly make you stronger and prevent injury, in addition to being transferable to other exercises.
The #1 Kettlebell Strength Skill
24. The Kettlebell Overhead Lunge
This video helps teach you how to perform a kettlebell overhead lunge, which is similar to the Turkish Get Up.
25. Kettlebell Training Tips For Beginners
This is a video meant to aid beginners, those perfecting their form, or coping with an injury that explains two easy modifications to kettlebell workouts.
Kettlebell Training TIps For Beginners
26. Boosting Your Pressing Power (re-visited)
If you are looking to increase your rep count or weight, your press/re-clean technique could be the key to unlocking extra pressing power.
Boosting Your Pressing Power Revisited
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