Do you feel like your form’s not quite right on some (or all) of the basic kettlebell moves?

Does your lower back ache after a KB session?

Time for a “kettlebell form re-set”.  And it all starts with the swing …

As you know, the swing forms the foundation of HardStyle kettlebell training.  Most of the more advanced moves (snatches, cleans, etc.) are built around the swing.

So whether you’re just starting out … or you’ve been training for years with KB’s … this new kettlebell swing form tips video will help you. It’s the progression I take everyone through to learn – or re-enforce the technique basics – of the kettlebell swing.  Enjoy!

(FYI, we’ll be covering tips like these in an in-person, hands-on fashion at my June 2nd Kettlebells For Fat Loss Workshop in Sacramento, CA … click here for more details about that if you’re interested)

Video Recap

What’s up guys, Forest here from KettlebellBasics.net. Today I want to take you through a basic progression if you are learning how to do the swing, or if you are still trying to refine your form. This is the progression I use with every single one of my clients when they are learning the swing and it is really the best way to quickly, easily, effectively get down the motion. So it is going to be a progression, we are going to start with a sumo deadlift, we are going to go to a half swing, and then go to a full swing.

I am just going to demonstrate each exercise for you here.

The first one is going to be your sumo deadlift and what you are going to do is imagine there is a wall behind you. You can actually do this drill with the wall behind you to emphasize hinging at the hips and punching your hips back towards the wall. It’s going to look like this, you are going to start with the bell even with the toes, hinge at the hips, grab the bell, stand up as tall as possible, tap the ground, and you repeat. Do 5 of those. After you have done 5, you are going to continue and now try to touch the bell down, even with the heels. This is the same motion, we are just loading up the hips more now, bringing the bell back further. Now what you are going to do is tighten up. So after you have done 5 and 5, you are going to imagine like you are doing a standing plank; tighten the quads, tighten the glutes, brace abs, chest up shoulders back, flex the triceps totally tight. This is what you are going to feel like at your locked out position in the swing.

We are going to go into a half swing. Hike the bell back and just let the weight fly up. And then, you are going to progress to a full swing. That is your progression, you have your sumo deadlift, your half swing, and your full swing.

So just real quick, a couple of things that can go wrong with this. Number one, make sure the bell isn’t going too close to the ground. So as you swing, a very common mistake is to let the bell go close to the ground here. Hold the bell tight to the body as it swings back, imagine you are throwing the bell through stomach and getting your hips out of the way at the last minute. Number two thing, is make sure you are not doing a squat and front raise, make sure you aren’t squating and raising, but hike pass and then you are snapping the hips, letting the weight fly up at the top. Those are two really common mistakes that I see. The third one is to make sure you aren’t overextending at the top and leaning back. Make sure you hike pass the weight back and finish your swing standing straight up and down.

So there is your basic swing progression and a couple of mistakes to watch for. Thanks for watching and I’ll see you next time at KettlebellBasics.net.

In summary, mastering the kettlebell swing is key – no matter what your current kettlebell expertise level or eventual fitness goals.  The video above covers the basic progression I use with all my kettlebell training clients to learn – or re-enforce technique basics – with the kettlebell swing.

Train hard and talk soon -

Forest Vance, Certified Level 2 Russian Kettlebell Challenge Instructor

PS - For more details about our upcoming Kettlebells For Fat Loss Workshop in Sacramento, CA – and to reserve your spot while they’re still available … click here

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*If you’re a complete kettlebell beginner, please review the first part of this series here: Best Kettlebell Exercises For Beginners

It’s critical that you perfect your get up and swing technique before you start learning the moves covered in the article and videos below.*

You’ve perfected your form in the basic KB moves – the swing and the get up. You’ve even gone through a basic program that focuses primarily on these two exercises to lose weight, tone up, improve your posture, move freely, gain overall fitness, etc.  Where do you go next?

The next kettlebell exercises you should learn are the snatch and the clean and press.  First, check out the videos below – I’m confident that whether you’re a beginner or you’ve been training with kettlebells for some time, you’ll pick up at least a few technique tips that’ll improve your workouts.  Then, check out the workout below the videos I’ve put together that incorporates all of the basic kettlebell drills (and a few basic body weight moves as well).  Enjoy!

Kettlebell Snatch/Clean & Press Video Series – Technique Tips & Much More

The Clean – Technique Tips

The Press – Tip to Boost Your Power

Mastering the Kettlebell Snatch (three video series)

Part 1

Part 2

Part 3

Kettlebell Basics Workout

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 10 reverse lunges
1b: pull ups – until muscle failure

2a: 5 kettlebell clean and presses each side
2b: 25 body weight squats (explosive tempo)

3a: 10 kettlebell snatches each side
3b: 20 push ups

*Finish with static stretch of tight muscle groups

In summary, once you’ve perfected your technique with the two basic kettlebell drills – the swing and the get up – it’s time to move on to the snatch and the clean and press.  The videos and workout above will help you learn all the basic kettlebell exercises for beginners.

Train hard and talk soon -

Forest

PS - Remember – this is one workout to help you with learning your kettlebell exercises for beginners - not a complete plan.  Please make sure to work it into a solid and well-thought-out comprehensive program.

If you know how you’re going to work these moves into your existing routine, awesome!  But if not, here are a couple options to check out:

1. For total kettlebell beginners, click here

2. Once you’ve mastered the TGU and the swing, graduate to this program

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Before I break down this kettlebell workout for arms, I want to make one thing clear:  I’m NOT a big believer in direct arm work.  This is primarily because during most pushing, pulling and lifting movements (like those performed during all the basic kettlebell exercises), your arms and shoulders work together while your spine, abs and hips stabilize your body to maintain alignment and to initiate force production.

In other words, your arms get worked enough doing the basic kettlebell moves - the swing, Turkish get up, squat, clean, press, and snatch – to not need exercises like curls and extensions.

HOWEVER – I know some of you STILL want more direct arm work.    A lot of folks, men especially, that come from a ‘bodybuilding – type’ training background, have a lot of aprehension – even get scared - at the lack of direct arm work kettlebell training involves.

So I put together a quick and effective kettlebell workout for arms for you to satisfy your arm pump cravings.  It’ll have you ready for the club/beach/other tight-sleeved adventures in your immediate future.  Enjoy!

Kettlebell Workout For Arms (the exercises)

1. Halo

Hits your arm, shoulders and core.  Here’s a nice video demo of the move:

2. Around-The-World

Works the forearms and grip strength.  This video provides a good description of the movement:

3. Figure 8

You’ll feel this one in the biceps if you do it correctly … here’s how:

Kettlebell Workout For Arms

• halo
• around-the-world
• figure 8

Perform each exercise for :60 continuously.  Switch to the next exercise in the circuit without rest.  Make sure to switch sides – go both directions – on the halos and figure 8′s.  Rest for :30 once you’re done with the entire circuit and repeat for a total of 2-4 rounds.

I’m not a big believer in direct arm work.  But I know a lot of you will still do it, no matter what I say  So for today’s article, I put together a quick and effective kettlebell workout for arms to satisfy your arm pump cravings.  Hope you enjoyed it and talk soon -

Forest

PS - For more advanced kettlebell exercises and workouts like this one, check out:

1. The Kettlebell Basics Premium Workouts Mega Bundle – 24 weeks worth of advanced-level kettlebell workouts, including video instruction

2. Kettlebell Basics Weekly Workouts - Fresh KB workouts & videos delivered to you on an on-going basis, including kettlebell arm workouts like this one … along with meal planning tips, motivation and much more

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Don’t forget – when you pick up a copy of the Kettlebell Basics Premium Workout Series – or any of my other products priced at $37 or more – between now and the end of the month, I’ll send you a free physical copy of my book, No Gym? No Excuse!

Get more info and grab your free copy of NGNE here: -> FVT Spring Cleaning Sale

I’m sharing some sample workouts/meal planning tips/etc. from a few of my programs over the rest of the week to help you decide which one(s) to pick up – today, I have a sample video from the Kettlebell Basics Premium Workout Series program that’ll help you improve your Turkish Get Up technique.  Enjoy!

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Video Recap

1. Start the move lying on your side with the kettlebell at your shoulder. Pull the ‘bell into your frame, roll to your back, and punch the KB up towards the ceiling.

2. If you are on your right side, your right heel will be tucked up to your right glute. Your left leg will go out slightly at an angle along with your left arm.

3. Now, drive through the right heel and punch up towards the ceiling. Straighten out the bottom arm so you are supporting your weight with your bottom arm completely outstretched.

4. Drive the hips towards the ceiling, come up to a bridge position, and bring the foot through the hips. Shoot to get the knee that’s coming thru to land right by the hand that’s on the ground.

5. Come up to your lunge position and get set. Brace the abs, make sure the bicep is directly by the ear and the shoulder supporting weight of kettlebell is tight and stabilized. Stand up!

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PS - Remember – when you pick up a copy of the Kettlebell Basics Premium Workout Series - or any other program I have that’s priced at $37 or more – before the end of the month, you’ll get a free physical copy of No Gym? No Excuse!  Click here for more info on this special deal: -> FVT Spring Cleaning Sale

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The Problem(s):

• A weak press
• Bad snatch form
• Poor shoulder mobility

The Fix:

The Overhead Kettlebell Walk

I’ve done a lot of bench pressing in my day.  And while I got pretty strong at this specific exercise (I benched 455 for a single at my peak), it left me with some big time upper body imbalances – one being tight a@@ shoulders.

So when I first started training seriously with kettlebells a few years ago – which naturally comes with a lot of overhead work – my weakness was pathetically exposed!  And all of my overhead work/exercises – presses, snatches, etc. – suffered because of it.

The kettlebell overhead walk exercise (combined with a steady diet of TGU’s) was largely responsible for restoring health and natural range of motion to my upper body.  It’s a simple drill I first learned at the Russian Kettlebell Challenge.  And now, I use it almost every day in my own training and with personal training/boot camp clients.  It’s fantastic for improving your pressing/snatching form, teaching you how to ‘suck the shoulder into the socket’, improving shoulder mobility, and a whole lot more.  Check out this video to learn how to do it:

I hope the kettlebell overhead walk is a valuable addition to your training program!

Thanks

Forest Vance, RKC II

PS - If you’re just getting started with kettlebell training and want to learn the basics right, you should check out my Lifetime Kettlebell Fitness program.  This lesser-known (I’ve really not done much to promote it) program includes what I feel to be my best stuff - in written and video format – on learning kettlebells from the ‘ground up’.  Check it out here:

=== >> Lifetime Kettlebell Fitness

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This is (at least) the third post I’ve done on kettlebell exercises for abs … but given that almost everyone wants to lose belly fat … and given that if you’re reading this blog, you’re a fan of kettlebells … it’s one of those topics most of us probably can’t get enough of

Enjoy this video from fellow RKC Chris Lopez - in it, he covers five kettlebell exercises you should be doing for your abs, but probably aren’t.  In addition to showing us some cool and unique kettlebell moves, Chris does a great job of covering the critical coaching points of each exercise in detail.

Thanks -

Forest

Video Recap (exercise descriptions)

Reverse Ab Curl

You will need a relatively light kettlebell depending on how strong your abs are. You will be using a medicine ball or a light ball, like a basketball.  Be sure it is tucked in-between your heels and butt, this occupies your hamstrings and forces your hip flexors to relax and allow your lower abs and obliques to work on getting your knees up to your elbows.  Use the kettlebell above your head for leverage, the lighter you go, the harder it will be for your abs to work.  Be sure to keep your back flat and curl up and repeat.  Make sure the kettlebell on top of you isn’t lifting off of the ground, if it is use a heavier weight.

Push-Away Squat

Start the exercise by holding a light kettlebell in a gauntlet position.  Think about front squatting, but at the same time, drive the bell away and keep your back as straight as you possibly can.  This works your shoulders and abs.  Your body will want to somewhat collapse and your abs will start to fire and brace, try to keep your spine straight.

Renegade Row

If you don’t have two kettlebells, you can use a platform or a couple of thick books. In addition to your back, it works your obliques.  Prevent any rotation in your hips, squeeze your glutes, and brace your abs to resist any rotation going on in your torso as you are moving the weight up.  The wider your feet are in the exercise, the easier it will be.  Place one hand on the platform, the other on the kettlebell and row.

Opposite Hip Touch

Same as the renegade row, make sure you aren’t twisting during the movement. Brace your abs, place your shoulders over the top of your elbows and your elbows above your wrists, squeeze your glutes, and rotate your hand to the opposite side and return.  Repeat the motion with the other side.

Spider Man Climb

Get yourself into a push up position with your toes together, take one leg and drive it all the way forward as far as you can, with this leg forward, keep your hips low and squeeze your glute, then bring your leg back under control without moving your torso or hips.

PS - Chris Lopez, RKC has a lot of knowledge on using kettlebells for fat loss – click here to learn more about his unique workout methods: Kettlebell Revolution

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How To Eliminate Kettlebell Lower Back Pain

We had an AWESOME ‘Kettlebells For Fat Loss’ workshop last Saturday at my gym in Sacramento, CA.  I love doing these workshops (I get to talk about one of my favorite things for hours on end!) – and it’s cool to see folks from 50, even 100 miles away come in for a half day of intensive, un-interupted kettlebell instruction.

Now like anything else that’s rapidly growing in popularity, there’s a lot of mis-information out there on kettlebell training/technique/etc.  And with folks at these events more often than not being self-taught, there’s some serious “re-learning” of the basics going on, to say the least

That being said, I see the same “kettlebell issues” pop up over and over again at these workshops – and with training clients in general – and one of the biggest ones is kettlebell lower back pain.  That is, people complain of their lower backs hurting during and/or after a kettlebell training session.

Plainly put, this is bad.  Because kettlebell exercises folks typically get back pain from doing – like swings, snatches, and cleans – aren’t exercises for your lower back! In fact, if you’re doing these exercises correctly, you shouldn’t feel them in your back at all.

Now while there are a variety of reasons why this can happen, in 90%+ of cases I see there are two main causes: 1) muscle (specifically core) weakness and 2) poor form.  In this article, I’m going to cover each of these KB LBP causes in a little more detail, and show you how to fix them.

Kettlebell lower back pain reason #1: muscle weakness

Lifting a kettlebell in a balistic fashion – as you do in a swing, snatch, or clean – will require your body to brace to stabilize the movement.  It will also place demands on the core muscles of your torso, including your lower back.

If your core muscles are weak, you won’t be able to brace effectively.  And you’ll get lower back pain.

Fix:

Check out this post for a quick test and my #1 exercise to improve your core strength:

How To Tell If Your Core Muscles Are Weak (plank test)

Kettlebell lower back pain reason #2: poor form

Poor form – specifically during KB movements where you flex forward at the hip – is another cause of kettlebell lower back pain.

Fix:

In a previous post on this blog, I covered two common kettlebell technique mistakes that cause lower back pain (and fixes to them as well) – click the link below to see that post now:

Lower Back Pain During The Kettlebell Swing – Causes & Fixes

In summary, kettlebell lower back pain can be caused by a variety of factors, but the two main ones are 1) muscle weakness and 2) poor form. The tips in this article will help you address both of these issues – use them to eliminate your lower back pain and accelerate your KB training results!

Train hard -

Forest Vance, RKC II

P.S. For more great tips and tricks like these delivered straight to your email inbox – and a free copy of my Beginner’s Guide to Kettlebell Training – just sign up for my newsletter by dropping your name and email address into the box at the upper right hand corner of the page!

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now )

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

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It’s an interesting (but logical) phenomenon … I see very predictable movement problems and pain patterns with new kettlebell training clients.

For example, folks who sit all day – as in working at a desk job – typically have tight traps, pecs, shoulders and lats.

Folks who stand up for long periods of time at their jobs frequently have chronic back pain.

And folks who participate in endurance sports like running and cycling seem to have, among other things, a weak and neglected “core”.

This isn’t surprising, since many endurance sports essentially involve only straight ahead movement – movement in what we call the sagittal plane. (It’s also important to remember that the “core” referred to in this context not only includes your abdominals, but your hips, glutes, and middle/upper back muscles as well).

So here’s a kettlebell exercise that addresses these issues and is great for endurance athletes – it’s called the single leg deadlift:

Video Recap

Athletes that are involved in endurance sports like running and cycling – sports where you largely move through the sagittal plane – have specific muscles that typically get weak and neglected.

One great exercise you can do if you’re involved in these sports is the single leg deadlift (SLDL).  It’s a great move for strengthening your core, balance muscles, and glutes.

Start by doing a regular kettlebell sumo deadlift.  Keep in mind that the movement pattern for the one leg version is very similar.

Then progress to the SLDL.  Make sure that:

• You initiate the movement with your back leg
• Your hips stay square
• Your hips travel backwards as your body moves towards the ground

In conclusion, endurance athletes have special strength training needs. Kettlebells are a great tool to address some of these needs.  And the SLDL exercise covered in this article/video is a great kettlebell exercise for endurance athletes.

Keep training hard and talk soon -

Forest

P.S. The SLDL is just a starting point in your kettlebell training for endurance sports … for a complete and well thought-out workout program that takes on the movement and pain issues endurance athletes have and stops them in their tracks, click here ——>>kettlebell/body weight workout for endurance athletes

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Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

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