New Training Video! Kettlebell Rx: Three Common KB Training Mistakes and How To Fix Them

On January 2, 2010January 2, 2010 By adminIn General, Tips and Tricks2 Comments

I remember when I first started training with KB’s: I had a lot of strength training experience, but the kettlebell was different than anything I’d ever trained with. I was honestly surprised at the amount of technique involved.

One important thing to remember is that you have to take the time to learn proper technique with kettlebells before you really start seeing the benefits they can provide. So I’ve created a video that goes over three super common technique problems and fixes.

I honestly think this video and the info in it will help you shorten the learning process considerably. I go over troubleshooting the swing, the clean, and the snatch.

To get access to the video, just enter your name and email in the box up in the upper right hand corner of the page. You’ll also get a free subscription to the Kettlebell Basics newsletter by signing up. What could be better? Sign up today to get on the fast track to fixing your beginner kettlebell training mistakes!

Why You Need To Practice Your Kettlebell Skills

On December 20, 2009 By adminIn General, Tips and Tricks2 Comments

Learning good kettlebell technique is like learning any other skill – it requires regular practice. When I started practicing the basic movements on a daily basis is when I really started seeing measurable progress with my KB program. If you’re serious about getting everything you can from your kettlebell training and realizing its true benefits, you have to focus on good technique. Let’s go over a short example and talk about a good way to structure your daily practice routine.

An example of an exercise that requires a lot of attention to proper form is the clean and press. This is a highly technical exercise. A lot of people – myself included – go out on day one and do a full fledged c + p workout – maybe 50 or so total reps of the movement. The problem is that your form is crappy and you can’t lift as much weight as you could if your form was better and you just end up with a banged up and bruised forearm. So with this kettlebell exercise, just like all the others, the key is practicing and getting your form down before you include it in a full blown workout.

So what do I mean by practice? Just start every workout by practicing the basic drills you’re working on. For example, if you’re learning how to do the swing and the get up, pick a light weight and do a few get ups and a few dozen swings. Practice the various positions of the get up. Go back and forth through the parts of the movement you’re having trouble with. For the swings, do 10 or 12 at a time, focusing on one point for each set – staying tight, keeping the lats engaged, proper breathing, etc. Don’t come anywhere close to failure on either drill.

The key to making real progress with your kettlebell training is proper form. Practice your drills every day according to this basic schedule and you’ll be well on your way to more effective and efficient kettlebell training!

A Beginner Kettlebell Workout

On December 14, 2009December 14, 2009 By adminIn Kettlebell Workouts4 Comments

Kettlebells

Let’s take two basic kettlebell movements – the Swing and the Get-Up – and put them together into a 15-20 minute gut-busting workout.

Start with a 10 minute warm-up – pick three or four body weight exercises like push ups, squats, sit ups, etc. and put them together into a circuit – do 10 reps of each about two-three times through. Make sure to chose movements that hit different parts of your body – for example:

10 body weight squats

10 push ups

10 sit ups

Repeat this sequence 2x without rest

Now grab your kettlebell. We’ll start with sumo deadlifts. Do two sets of 10 slow and deliberate reps, emphasizing the stretch in the back of the legs.

Next, perform five sets of 15-20 reps of kettlebell swings. Take 30 seconds rest between sets.

Finally, do three Turkish Get-Ups on each side, switching sides with each rep.

Cool down and you’re done for the day! This workout should only take you 15 or 20 minutes, but it’s guaranteed to leave you smoked if done with the proper intensity. Try adding this into your regular routine two times a week – let me know what you think!

How To Do A Turkish Get-Up

On December 14, 2009December 14, 2009 By adminIn Basic Kettlebell Drills16 Comments

Combined with the Swing, the Turkish Get-Up forms the foundation of our basic kettlebell exercises. In contrast with the Swing which is considered a ballistic move (it’s fast and explosive), the Turkish Get-Up is a considered a grind (slow and controlled). One of the best descriptions of the movement I’ve heard comes from world-famous physical therapist and Certified Russian Kettlebell Challenge Instructor Grey Cook: “(The Turkish Get-Up) is as close to weighted yoga as you’re going to get with a kettlebell”.

Take your time to learn the Swing and the Get-Up before moving on to more advanced kettlebell drills. I was guilty myself of trying to jump the gun and get too fancy when I first started my kb training; when I took the time to go back and focus on refining the basics is when I really started to see serious improvements.

So here’s a quick video of what the Turkish Get-Up looks like:

Let’s break it down:

1. Start the movement lying on your back with the kettlebell at about shoulder height. Roll to your side, pull the kettlebell into the body, roll to your back, and punch it up towards the celing like you’re doing a chest press. Both hands should remain on the ‘bell until you get it situated.

2. Keeping the arm extended, roll to the opposite elbow and straighten the off arm. Refer to the video if you’re having trouble visualizing any of this.

3. Bring the leg underneath you, come up to a lunge position, and stand up. Keep the shoulder ‘sucked down’ – nice and stable and attached to the body.

4. Reverse the motion and return to the ground.

That’s the Turkish Get-Up in a nutshell. A good way to learn this movement is by simply doing the first 1/2 of the movement – here’s another video for you breaking that down into a little more detail:

Once you have the 1/2 Get-Up down cold, you can move on to the full version. Master the Get-Up and you’ll be well on your way to bigger and better things!

The Kettlebell Swing

On December 13, 2009December 14, 2009 By adminIn Basic Kettlebell Drills16 Comments

The Kettlebell Swing forms the foundation of kettlebell training. It hits almost all of your major muscle groups, especially those of the all-so-critical posterior chain (a fancy term for the back of the body): the glutes, hamstrings, back extensors, and lats. It can be used for a wide variety of applications, including fat loss, conditioning, building explosive strength, and much more. First, watch this video to see how the movement is done:

Now we’ll break it down into steps:

1. Before you attempt the full kettlebell swing, do a kettlebell sumo deadlift. Start with the kettlebell between the feet. Initiate the movement by pulling the hips back. This is different from a squat; you should feel a stretch in the back of the legs if you’re doing it right.

2. The swing is simply an extension of the deadlift. Start with the weight about a foot or so in front of you; hike it back between the legs and use the legs and hips to snap it up. Remember that the swing is a lower-body driven movement, not a squat and front raise. When the ‘bell reaches the top of the swing, it should float for a second if you’re doing it right; snap the weight back down and repeat for reps.

Those are the basics of a kettlebell swing. Refine this movement until you’ve got it down before moving on – you must perfect the swing before moving on to more advanced drills like the clean and press and the snatch. Good luck!