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Why Kettlebells ?
The unique Swing, Rack & Lock kettlebell positions (below) form a
wide range of compound motions (roughly a mix of dumbbell and Olympic
lift training) that you combine into a variety of fast, effective
"Old-School" workouts that challenge your strength, cardio and
flexibility. No bench or power-rack needed - just grab and go!
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Contributions always welcome
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SWING:
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RACK: |
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LOCK: |
Swings are a great motion for the posterior chain -hips,hams and back. At high reps they are a workout in themselves- and you keep your shins.
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You can swing a heavier kettlebell
into the rack (crook of your bent arm) than you could curl,
and comfortably perform lunges and front squats with
weights you respect- and no power rack needed.
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Kettlebells lockout and balance overhead
easily. You can focus during heavy overhead squats and Turkish Getups .
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1 hand Overhead Squat (by MS )
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kettlebell bent press
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What is kettlebell training like ?
To get a feel for kettlebell workouts, try heavy swings (whole page discussion here)
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Any more kettlebell motions ?
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After swings, consider the more technical 1arm snatch below
With the kettlebell version, the legs and hips are more engaged than the dumbell version ;
Again, the narrower kettlebell swings between
the legs without worry of clipping the shins, and the overhand
grip keeps the back and traps in play. It doesn't sound like
much, but with whole body engaged in driving the weight up,
advanced users routinely perform 40+ reps with 70lb
kettlebells. The shape differences between a kettlebell and
dumbbell create similar advantages in the rack position (check out the
front squat above ) and the overhead lockout (eg Overhead
Squat and Turkish Getup).
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Kettlebell Snatches:
A hybrid of swings and presses; Almost a full body workout by themselves- very aerobic.
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1 arm kettlebell snatch
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Kettlebell Presses: Presses with kettlebells
involved a larger range of motion than dumbells and involve an
additional torque that exercises the rotator cuff muscles.
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1 arm military kettlebell press
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Miscellaneous Kettlebell Moves:
exercises like pistols and bottoms up press.
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